Fast-acting weight loss products are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to have a slim body quickly continue to experiment. The one-week egg diet is considered one of the healthiest and least stressful of all express diets. Its main advantage is that it does not fast. If you do it right, you can get real results without any trouble.
How does a low-carb diet with eggs work?
The 7-day egg diet is based on chemical processes in the body. Limits the intake of quickly digestible 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 accelerates the metabolism and promotes the burning of fat deposits to obtain glucose, which is not supplied to the body during the diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and helps lighten your diet.
Benefits of eggs for weight loss
Egg is a unique product, its composition is rich in vitamins, useful minerals and trace elements.A diet based on them will not only harm your health, but also bring material benefits due to the following properties:
- They are rich in vitamins A, E, D, B and K groups, amino acids and trace elements (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, makes it more elastic and smooth.
- When consuming them, almost no toxins are formed, because the body completely absorbs the product.
- They contain a lot of protein - natural protein. This diet helps not only to lose weight, but also to maintain good physical fitness.
- The calorie content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not have to endure the feeling of hunger.
Egg diet rules for 7 days
This weight loss method 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 a lot of liquid - 2-2. 5 liters of water (necessary). Drinking unsweetened green or herbal tea is also helpful.
- It is important to follow the diet: eat at the same time, do not skip any meal, do not change breakfast, lunch or dinner.
- It is better to avoid snacks, but if you are very hungry, you can eat a cucumber, carrot or apple.
- Eliminate sugar from your diet and limit salt intake.
- You should absolutely not drink alcohol during 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 in food, the higher the risk of decomposition.
- Physical activity will help you achieve better results.
- Fried, fatty and floury things should be excluded. 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 3-4 hours before bedtime.
- If you really want to eat something sweet, then you can prepare a light fruit salad (200 g) from products that are allowed not to break down, flavor it with low-fat yogurt or eat a slice of dark chocolate.
- If a violation occurs, then you need to start the diet from the very beginning.
List of permitted products
An egg diet for weight loss does not mean that you have to eat only eggs all week.There is a wide selection of products that increase the effect of weight loss. 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);
- Any citrus fruit (orange, grapefruit, lemon);
- Lean boiled or baked meat (chicken, turkey, beef);
- low-fat fish (hake, cod, pike perch);
- Vegetables (cabbage, carrot, cucumber, bell pepper, beetroot);
- 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 goes differently for everyone. You can get rid of 3 to 6 kg in a week on this diet. These are big numbers for a short period of time.A lot depends on the lifestyle of a person losing weight, the amount of physical activity and the speed of metabolic processes in the body.The more energy you expend while dieting, the more weight you can lose in a week.
The good and the bad
Like any diet, the egg diet has both advantages and disadvantages. Before switching to such a diet, you should familiarize yourself with all the pros and cons in order to realistically assess the achievable result and, most importantly, not to harm your health.
Advantages
- This diet is affordable, does not include expensive exotic products, and everyone can afford it.
- Preparing food does not require much time and effort.
- You will not starve during this diet. Eggs are high in protein and very filling. And fruits and vegetables have a lot of fiber, which 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 trace elements that have a positive effect on the condition of the skin and hair.
Defects
- Eggs and citrus fruits are allergenic foods. Therefore, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness, fatigue are possible. Any diet is a kind of stress for the body.
- Often diets, including egg diets, 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 for proper healthy weight loss is seven days, but no more.Experts claim that this diet is unbalanced due to the presence of a large amount of protein and almost no carbohydrates and fats. An unbalanced diet can lead to a lack of vital vitamins and micronutrients, which will lead to health problems.
Egg diet menu for a week
| The first day | Breakfast: 2 boiled eggs, 1 citrus fruit (orange or grapefruit), tea or coffee without sugar. Lunch: 1 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 boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 boiled eggs, 1 citrus fruit, low-fat milk (250 ml). |
| Wednesday | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 boiled egg, tea or coffee without sugar. Lunch: boiled meat without fat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft boiled eggs. |
| The fourth day | Breakfast: 2 egg omelette (you can add a little milk and herbs to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: lettuce leaves (in limited quantity), boiled chicken fillet (300 g). Dinner: 1 boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| Friday | Breakfast: salad (2 boiled eggs, 1 raw carrot, some greens, 1 tablespoon of low-fat sour cream), 1 citrus fruit, unsweetened tea or coffee. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft-boiled egg, cooked lean fish fillet (400 g). |
| Saturday | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 boiled eggs, 2 citrus fruits. Dinner: still mineral water (in limited quantity), if you feel very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
| The seventh day | Breakfast: 2 boiled eggs, 1 citrus fruit. Lunch: lean boiled or baked meat (350 g), 1 citrus. Dinner: still mineral water (in limited quantity), if you feel very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
Food recipes
For many, the word "diet" is associated with hunger and tasteless, bland food. In fact, there are many different recipes for great diet meals. Eating delicious and losing weight is real. You just need to spend a little more time preparing "healthy" meals. It is important to replace the usual unhealthy foods with foods that will make your body healthier and slimmer. For example,Decorate salads not with mayonnaise, but with low-fat sour cream, cook more in a double boiler, and if you boil the meat with the addition of various spices, it will be diet, but not soft.
Steamed egg omelet with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of food: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty of preparation: easy.
Steamed dietary omelette is easy and quick to prepare. The main feature of this dish is that it is prepared without yolk or fat.Protein foods are extremely useful for those who want to create a beautiful body contour.This dish is steamed. Since the products are not exposed to very high temperatures during cooking, they retain their vitamins and useful trace elements.
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 to it, beat well until thick foam is formed.
- Pour the resulting mixture into a container, then put it in a double boiler for 10 minutes.
- Sprinkle the finished dish with finely chopped greens.
Baked chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Calorie content of food: 148 kcal (for 1 breast).
- Purpose: lunch, dinner.
- Difficulty of preparation: medium.
Chicken breast is a unique product for weight loss. It contains a lot of protein and very little fat. Chicken fillet is filling but low in calories. Boiled or baked meat contains a small amount of cholesterol. And so that the breast is not dry and hard, it must be cooked properly.In this recipe, the fillet is cooked in a marinade of broth, citrus and spices.This meat will be soft, juicy, aromatic and will 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, salt and pepper, cover with spices on all sides.
- Pour the chicken stock/juice/water into the pan where the fillet will be cooked, then add the juice of 1 lemon, its zest, thyme and any other seasonings of your choice.
- Mix the mixture well.
- Place the chicken breasts on a baking sheet.
- If you like, you can place lemon slices and a few sprigs of thyme around the meat.
- Place the pan in the oven, bake for 30-40 minutes in an oven heated to 200 degrees.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of food: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty of preparation: easy.
Salad with vegetables, shrimp, cottage cheese is a delicious dish that will definitely please 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. However, these seafood contain a large amount of useful trace elements 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 raw shrimps in salted water (you can add bay leaf and allspice) and remove 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 cucumbers and cut them into small pieces.
- Cut the bell pepper into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients.
- Add the crushed garlic to the bowl of chopped greens and garlic.
- Add cream cheese.
- Add salt and pepper.
- Ready salad can be placed on lettuce leaves.
How to get off the diet properly
The end of the diet does not necessarily mean the beginning of the "belly festival". You have to go on a diet wisely. Within a week, the body got used to monotonous food, so it is necessary to gradually return to a balanced, varied diet.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats and dairy products.It is advisable not to increase the portions, or at least to do it gradually. The period after quitting the diet is important, because if you do not follow the regime, there is a risk not only of returning the lost kilograms, but also of gaining new ones.
Side effects and contraindications
A one-week egg diet is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are any restrictions, the diet should be stopped or not started at all, otherwise there may be serious complications or side effects.
Side effects:
- Constipation;
- irritation;
- Tiredness;
- Weakness;
Contraindications:
- A weekly egg diet is not recommended during pregnancy and lactation.
- People who are allergic to eggs and citrus fruits should not choose this diet.
- Be sure to consult your doctor before any diet in case of chronic diseases of the kidney, liver or gastrointestinal tract.
- If you have high cholesterol level, you should be careful because egg yolk contains cholesterol and consuming it in large quantities can be harmful to your health.