Fast-acting weight loss products are becoming increasingly popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly achieve a slim figure continue to experiment. The egg diet for a week is considered one of the healthiest and most stress-free of all express diets. The main advantage is that fasting is not required. If you follow it correctly, you can get real results without pain.
How does a low-carb egg diet work?
The 7-day egg diet is based on chemical processes in the body. It limits the intake of quickly digestible carbohydrates. IncludedEggs contain a lot of protein, which requires more energy to process than carbohydrates.The egg yolk contains large amounts of vitamin H or biotin. It accelerates metabolism and promotes the burning of fat deposits to obtain glucose, which is not supplied to the body during a diet. Chicken eggs are rich in lutein, a powerful antioxidant that lightens your diet.
The benefits of eggs for weight loss
Eggs are a unique product, the composition of which is rich in vitamins, useful minerals and microelements. A diet based on it not only harms your health, but also brings noticeable benefits due to the following properties:
- They are rich in vitamins A, E, D, groups B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps to improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consumed, practically no toxins are produced because the body absorbs the product completely.
- They contain a large amount of protein – natural protein. This diet promotes not only weight loss but also good physical fitness.
- The calorie content of one 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 method of losing weight has its own clear rules that must be strictly followed in order to achieve the desired result and not harm your health.
- During the week you need to drink plenty of fluids - 2-2. 5 liters of water (required). It is also useful to drink green tea or herbal tea without sugar.
- It is important to follow a diet: eat at the same time, do not skip meals, do not change breakfast, lunch and dinner.
- It is better to avoid snacks, but if you are very hungry, you can eat a cucumber, a carrot or an apple.
- Eliminate sugar from your diet and limit your salt consumption.
- Under no circumstances should you drink alcohol throughout the week.
- Avoid spices with flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals satiety; the more such additives are contained in food, the higher the risk of breakdown.
- Physical activity will help you achieve better results.
- It is necessary to exclude everything fried, fatty and floury. And also potatoes, figs, grapes, dates.
- Salads can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not mayonnaise.
- The last meal should be eaten 3-4 hours before bedtime.
- If you really want to eat something sweet, in order not to collapse, you can prepare a light fruit salad (200 g) from permitted products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If a breakdown still occurs, you will have to start the diet again.
List of approved products
The egg diet for weight loss does not mean that you have to eat only 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 accelerates and improves energy metabolism in the body. Allowed foods during the diet:
- chicken egg (soft-boiled or omelet);
- All citrus fruits (orange, grapefruit, lemon);
- Lean boiled or stewed meats (chicken, turkey, beef);
- Lean fish (hake, cod, pike perch);
- vegetables (cabbage, carrots, cucumbers, 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. Things are different for everyone. With this diet you can lose 3 to 6 kg in a week. These are great numbers for such a short period of time.Much depends on the lifestyle of the person losing weight, the level of physical activity and the speed of metabolic processes in the body.The more energy you expend while dieting, the more pounds you can lose in a week.
advantages and disadvantages
Like any diet, the egg diet also has its advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the achievable result and, most importantly, so as not to harm your health.
Advantages
- This diet is affordable, does not contain expensive exotic products and can be afforded by everyone.
- Preparing the dishes does not require much time or effort.
- You don't have to starve during this diet. Eggs are high in protein and very filling. And fruits and vegetables contain a lot of fiber, which also makes you feel full.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many vitamins and useful microelements that have a positive effect on the condition of the skin and hair.
defects
- Eggs and citrus fruits are allergenic foods. For this reason, this diet is not suitable for everyone.
- Weakness, drowsiness and fatigue are possible during the diet. Any diet is a kind of stress for the body.
- Diets, including egg diets, often lead to constipation.
- Following this diet for a long time (more than a week) may cause damage to your kidneys.
The opinion of doctors and nutritionists on the effectiveness of the diet
Doctors and nutritionists advise against following this diet for a long period of time.The maximum period for proper, healthy weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the high protein content and practically no carbohydrates and fats. An unbalanced diet can lead to a deficiency of essential vitamins and microelements, which can then lead to health problems.
Egg diet menu for a week
| The 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). |
| Second day | Breakfast: 2 soft-boiled eggs, fresh lemon juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 soft-boiled eggs, 1 citrus milk, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tbsp), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| fourth day | Breakfast: 2 egg omelette (you can add a little milk and herbs depending on your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: lettuce leaves (unlimited quantities), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| fifth day | Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, some vegetables, 1 tablespoon 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-boiled egg, baked lean fish fillet (400 g). |
| sixth day | Breakfast: low-fat cottage cheese (250 g), lemon juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: still mineral water (in unlimited quantities), if you feel very hungry, carrots (1 piece) or cucumber (1 piece). |
| Seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: lean boiled or stewed meat (350 g), 1 citrus fruit. Dinner: still mineral water (in unlimited quantities), if you feel very hungry, carrots (1 piece) or cucumber (1 piece). |
Recipes for dishes
For many, the word "diet" is associated with hunger and tasteless, boring food. In fact, there are many different recipes for wonderful diet dishes. Eating deliciously and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace habitual unhealthy foods with those that make your body healthier and slimmer. For example,Dress salads not with mayonnaise, but with low-fat sour cream, cook more in a water bath, and if you cook the meat with the addition of various spices, it will be dietary, but not boring.
Steamed egg omelet with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty level of preparation: easy.
A steamed diet omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without yolks and butter.Protein foods are extremely useful for those who want to create a beautiful body contour.This dish is steamed. Since it is not exposed to very high temperatures 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 whites from the yolks, then salt and pepper the protein mass.
- Add milk and mix well until thick foam forms.
- Pour the resulting mixture into a container, then place it in a water bath for 10 minutes.
- Sprinkle the finished dish with finely chopped herbs.
Baked 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 level of preparation: medium.
Chicken breast is a unique product for losing weight. It contains a lot of protein and very little fat. Chicken fillet is filling but low in calories. Cooked or baked meat contains a small amount of cholesterol. And so that the breast does not become dry and tough, it must be cooked properly.In this recipe, the fillet is baked in a marinade made from broth, citrus, and spices.This meat turns out to be tender, juicy, aromatic and does not harm your figure.
Ingredients:
- Chicken breast – 3 pieces;
- lemon – 1 piece;
- Chicken broth (can be replaced with orange juice or water) – 450 ml;
- Salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash the chicken breasts, season with salt and pepper, and coat with spices on all sides.
- Pour chicken broth/juice/water into the pan where the fillet will be baked, then add the juice of a lemon, its zest, thyme and any other spices you like.
- Mix the mixture well.
- Place chicken breasts in a baking dish.
- If you like, you can place lemon slices and a few sprigs of thyme around the meat.
- Place the form in the oven and bake in an oven preheated to 200 degrees for 30-40 minutes.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty level of preparation: easy.
A salad with vegetables, shrimps, served with cottage cheese is a delicious dish that will definitely please even those on a diet.Vegetables and herbs help bring out the flavor of shrimp. Shrimp are easy for the body to digest and contain almost no fat. But these seafood products contain a large amount of useful microelements and contribute to the balanced functioning of the gastrointestinal tract.
Ingredients:
- Shrimp (large) – 200g;
- Cucumber – 2 pieces;
- Paprika – 1 piece;
- egg - 2 pieces;
- low-fat quark – 150 g;
- lemon – 1 piece;
- Garlic – 1 clove;
- fresh herbs – 40 g;
- Salt and pepper - to taste.
Cooking method:
- Boil raw shrimps in salted water (you can add bay leaves and allspice) and peel them from the shell and intestines.
- Cut the shrimp into small pieces and sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the peppers into small cubes or slices.
- Chop the greens.
- Mix all chopped ingredients.
- Add chopped herbs and garlic pressed in a garlic pot.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to properly get off a diet
The end of the diet does not at all mean the beginning of a "belly feast". You need to end the diet wisely. Within a week, the body gets used to monotonous food, so you need to gradually return to a balanced, varied diet.You should continue to consume eggs, citrus fruits, lean meats and dairy products regularly for several weeks.It is advisable not to increase portions or at least increase them gradually. The period after leaving the diet is important because if you do not stick to the diet, you risk not only regaining the lost kilograms, but also gaining new ones.
Side effects and contraindications
The egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are restrictions, it is necessary to interrupt the diet or not to start it at all, otherwise serious complications or side effects may occur.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- People who are allergic to eggs and citrus fruits should not choose this diet.
- If you have chronic diseases of the kidneys, liver or gastrointestinal tract, you should definitely consult your doctor before starting any diet.
- If you have high cholesterol levels, you should be careful because egg yolks contain cholesterol and eating them in large quantities can be harmful to your health.