Fast-acting weight loss products are always popular. Despite the fact that doctors and nutritionists have warned about the dangers of such methods, those who want to quickly achieve a slim figure continue to experiment. The one-week egg diet is considered one of the healthiest and least burdensome of the express diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you can get real results without pain.
How does a low-carb diet with eggs work?
The 7-day egg diet is based on chemical processes in the body. Limit the intake of fast-digesting carbohydrates. WhereEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.The yolk contains a large amount of vitamin H or biotin. It speeds up the metabolism and helps burn fat deposits to get glucose, which does not enter the body during the diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and makes dieting easier.
Benefits of eggs for weight loss
Eggs are a unique product, their composition is rich in vitamins, useful minerals and trace elements.A diet based on these not only does not harm your health, but also brings tangible benefits due to the following properties:
- Rich in vitamins A, E, D, B and K, amino acids and trace elements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use improves the water-lipid balance, has a positive effect on the condition of the skin, makes it more elastic and smooth.
- During their consumption, practically no toxins are formed, as the body completely absorbs the product.
- They contain a large amount of protein - natural protein. This diet not only promotes weight loss, but also good physical fitness.
- The calorie content of an egg is only 90-110 kcal, but thanks to the nutritional value of the product, you do not have to endure the feeling of hunger.
Egg diet rules for 7 days
This weight loss method has its own clear rules, which must be strictly followed in order to achieve the desired result and avoid damage to health.
- During the week, you need to drink a lot of fluids - 2-2. 5 liters of water (necessary). It is also useful to drink green or herbal tea without sugar.
- It is important to follow the diet: eat at the same time, do not skip a single meal, do not change breakfast, lunch or dinner.
- It is better to avoid snacking, but if you are very hungry, you can eat a cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- Absolutely no alcohol should be consumed throughout the week.
- Avoid spices containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the satiety hormone, the more such additives are in the food, the greater the risk of degradation.
- Physical activity helps to achieve better results.
- Everything fried, fatty and floury should be excluded. And potatoes, figs, grapes, dates too.
- Salads can be garnished with unrefined olive oil, lemon juice or low-fat sour cream, but not mayonnaise.
- The last meal should be 3-4 hours before bedtime.
- If you really want to eat something sweet, in order not to go broke, you can make a light fruit salad (200 g) from the approved products, flavor it with low-fat yogurt or eat a piece of dark chocolate.
- If a failure occurs, the diet must be started from the beginning.
List of authorized products
The egg diet for weight loss does not mean that you only have to eat eggs all week.There is a wide range of products that enhance the weight loss effect. For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which speeds up and improves the body's energy metabolism. Foods allowed during the diet:
- chicken eggs (soft-boiled or omelet);
- any citrus fruit (orange, grapefruit, lemon);
- Lean boiled or steamed meat (chicken, turkey, beef);
- Low-fat fish (fish, cod, perch);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
- Low-fat or low-fat dairy products (milk, kefir, cottage cheese, cheese);
- Greens (lettuce, celery, spinach).
How much weight can you lose in a week?
Losing weight is an individual process. It's different for everyone. With this diet, you can get rid of 3-6 kg in a week. Those are great numbers for such a short time.A lot depends on the dieter's lifestyle, the level of physical activity and the speed of the body's metabolic processes.The more energy you expend during a diet, the more pounds you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has its pros and cons. Before switching to such a diet, you need to familiarize yourself with all its advantages and disadvantages in order to realistically evaluate the results that can be achieved and, most importantly, not to harm your health.
Advantages
- This diet is affordable, does not contain expensive exotic products and everyone can afford it.
- Preparing food does not require a lot of time and effort.
- You do not need to starve during this diet. Eggs are high in protein and very filling. And fruits and vegetables contain a lot of fiber, which also gives a feeling of fullness.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain a lot of vitamins and beneficial microelements, which have a positive effect on the condition of the skin and hair.
Mistakes
- Eggs and citrus fruits are allergenic foods. For this reason, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness and fatigue are possible. Any diet is a kind of stress for the body.
- Often diets, including the egg diet, cause constipation.
- If you stick to this diet for a long time (more than a week), it can damage your kidneys.
Opinions of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend sticking to this diet for a long time.The maximum period of proper healthy weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of protein, and there are practically no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and microelements, which then leads to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus fruit. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| The second day | Breakfast: 2 soft-boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 soft-boiled eggs, 1 citrus fruit, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 soft eggs. |
| Fourth day | Breakfast: 2 egg omelets (you can add a little milk and herbs if you like), 1 citrus fruit, tea or coffee without sugar. Lunch: salad leaves (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 soft egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| Day five | Breakfast: salad (2 boiled eggs, 1 raw carrot, some greens, 1 tablespoon of low-fat sour cream), 1 citrus fruit, tea or coffee without sugar. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft egg, fried lean fish fillet (400 g). |
| Sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: non-carbonated mineral water (unlimited quantity), if you feel very hungry - carrot (1 pc) or cucumber (1 pc). |
| Seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: lean boiled or steamed meat (350 g), 1 citrus fruit. Dinner: non-carbonated mineral water (unlimited quantity), if you feel very hungry - carrot (1 pc) or cucumber (1 pc). |
Food recipes
For many people, the word "diet" is associated with starvation and tasteless, bland food. In fact, there are many different recipes for wonderful diet meals. Eating delicious food and losing weight is the real thing. You just need to spend a little more time preparing "healthy" meals. It is important to replace the usual unhealthy foods with those that make the body healthier and slimmer. For example,Salads should not be dressed with mayonnaise, but with low-fat sour cream, rather, they should be cooked in a double boiler, and if the meat is cooked with the addition of various spices, it will be dietetic, but not bland.
Steamed egg omelet with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal / 100 g.
- Purpose: breakfast.
- Difficulty of making: easy.
The steamed dietary omelet can be prepared easily and quickly. The main feature of this dish is that it is made without yolk or butter.Foods containing protein are extremely useful for those who want to develop a beautiful body contour.This dish is steamed. Since it is not exposed to too high a temperature during cooking, the products retain their vitamins and useful microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- greens - to taste.
Cooking method:
- First, separate the protein from the yolk, then salt and pepper the protein mass.
- Add milk, beat thoroughly until you get a thick foam.
- Pour the resulting mixture into a container, then put it in a double boiler for 10 minutes.
- Sprinkle the finished dish with finely chopped herbs.
Fried chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Calorie content of the dish: 148 kcal (per 1 breast).
- Purpose: lunch, dinner.
- Difficulty of preparation: medium.
Chicken breast is a unique product for weight loss. It contains a large amount of protein and very little fat. Chicken fillet is filling, but low in calories. Boiled or fried meat contains a small amount of cholesterol. And in order for the breast not to be dry and hard, it must be cooked correctly.In this recipe, the fillet is baked in a marinade of broth, citrus fruits and spices.This meat will be soft, juicy, aromatic and will not lose its shape.
Ingredients:
- chicken breast - 3 pieces;
- lemon - 1 piece;
- chicken soup (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any spice) - to taste.
Cooking method:
- Wash the chicken breasts, season with salt and pepper, and coat all sides with spices.
- Pour chicken stock/juice/water into the pan in which the fillets will be cooked, then add the juice of 1 lemon, the zest, thyme and any spices you like.
- Mix the mixture well.
- Place the chicken breasts in a pan.
- If desired, we can place lemon slices and a few sprigs of thyme around the meat.
- Place the tray in the oven and bake for 30-40 minutes in an oven preheated to 200 degrees.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of the dish: 180 kcal / 100 g.
- Purpose: lunch, dinner.
- Difficulty of making: easy.
Salad with vegetables, shrimp, and cottage cheese is a delicious dish that will surely appeal to those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimp is easily digested by the body and contains almost no fat. But these seafood contain a huge amount of useful microelements and contribute to the balanced functioning of the gastrointestinal tract.
Ingredients:
- shrimp (large) - 200 g;
- cucumber - 2 pieces;
- bell pepper - 1 piece;
- eggs - 2 pieces;
- low-fat cottage cheese - 150 g;
- lemon - 1 piece;
- garlic - 1 clove;
- fresh herbs - 40 g;
- salt and pepper - to taste.
Cooking method:
- Boil the raw shrimp in salted water (you can also add bay leaves and allspice), then peel off the shell and guts.
- Cut the shrimp into small pieces and sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Peel the cucumber and cut it into small pieces.
- Cut the bell pepper into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients together.
- Add the chopped herbs and the garlic pressed in the garlic pot.
- Add cream cheese.
- Add salt and pepper.
- The finished salad can be put on the lettuce leaf.
How to exit the diet correctly
The end of the diet does not mean the beginning of the "belly festival" at all. You have to leave the diet wisely. Within a week, the body gets used to monotonous foods, so you have to gradually return to a balanced, varied diet.Continue to eat eggs, citrus fruits, lean meats, and dairy regularly for several weeks.It is recommended that you do not increase the doses, or at least do it gradually. The period after leaving the diet is important, because if you do not follow the regime, you risk not only regaining the lost kilograms, but also gaining new ones.
Side effects and contraindications
The one-week egg diet is not for everyone, because it is fast, unbalanced and requires special endurance. If there are restrictions, then the diet must be interrupted or not started at all, otherwise it can cause serious complications and side effects.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- Those who are allergic to eggs and citrus fruits should not choose this diet.
- In case of chronic kidney, liver or gastrointestinal diseases, consult your doctor before any diet.
- If you have high cholesterol, you should be careful because egg yolks contain cholesterol, and consuming them in large quantities can be harmful to your health.