Egg diet for weight loss

Chicken eggs are one of the best dietary foods. It is simply impossible to gain weight by eating them. For this reason, based on this food raw material, an egg diet for weight loss was developed, which is highly effective. Let's get acquainted with all its nuances right now.

Why eggs help you become slimmer

A chicken egg has a low calorie content: about 160 kcal per 100 g of product. Most of the egg calories come from proteins; the delicacy contains slightly less fat, and even then, the amount of healthy unsaturated fatty acids in it exceeds the percentage of harmful saturated ones. The egg is almost devoid of carbohydrates, but is rich in vitamins (A, D, H, E, group B) and minerals (phosphorus, calcium, chlorine, cobalt, iodine, zinc, selenium, chromium, iron, molybdenum).

Egg white is much better in quality than fish or meat. Therefore, it serves as an excellent source of energy for a person losing weight, and also strengthens muscles, protecting them from exhaustion and destruction during the diet. The yolk contains substances that are very important from the point of view of weight loss: choline, lecithin, Omega-3 acids, lutein and vitamin D. The first three normalize and accelerate metabolism, the third and fourth are directly involved in the fat burning process.

It is important to understand that the energy value of eggs is directly dependent on the method of cooking the product. The boiled delicacy has a calorie content almost identical to that of a raw egg (75-100 kcal), while the fried one contains 240, and the omelette contains about 154 calories. Cholesterol plays an important role here: it is believed that most of this component, dangerous for the figure, is found in scrambled eggs and hard-boiled eggs.

Rules of the egg diet for weight loss

1. The recommended number of meals during the day is three. Snacking is not allowed, even if it involves drinking drinks. As a last resort, if you have a strong feeling of hunger, you can satisfy it with the help of a fresh cucumber.
2. Due to the lack of dietary fiber in eggs, it is necessary to include fiber-enriched foods in the diet. These include fresh vegetables, herbs, bran, and unsweetened fruits.
3. It is strictly forbidden to swap meals.
4. The evening meal should be taken no later than three hours before going to bed.
5. You should preferably eat soft-boiled or pouched eggs. Moreover, it is best to eat them without salt. Another option is to bake eggs beaten with a whisk or mixer in the oven without using vegetable oil or butter. An omelet is a completely dietary treat, but to prepare it you need to use milk with a low fat content. If you want to diversify your menu with scrambled eggs, it is recommended to cook them in a dry frying pan.
6. The remaining foods allowed by the diet must be boiled, baked, steamed or grilled.
7. You should not eat raw eggs.
8. It is mandatory to drink up to 1. 5 liters of clean water during each dietary day, ideally 2 liters. In addition, you can replenish fluid reserves in the body with unsweetened green tea.
9. It is not forbidden to replace chicken eggs with quail eggs at a ratio of 3: 1.
10. It is better not to salt food at all or to do it in moderation. To enhance the taste of dishes, it is recommended to use freshly squeezed lemon juice, dried spices and seasonings.
11. The use of sauces, especially fatty and salty ones, should be avoided.
12. With the egg diet, moderate physical activity is allowed, performed regularly: for example, fitness, aerobics, walking, jogging, swimming or exercise.
13. Compliance with the weight loss method does not require additional intake of vitamins and minerals, since eggs by nature are stuffed with biologically active substances, micro- and macroelements. Ignoring this recommendation is fraught with the development of hypervitaminosis during a long period of the egg diet and the appearance of skin allergies.
14. The nutritional system can be followed from three days to four weeks.
15. Permitted products, in addition to those listed above, include fish, any type of lean meat, milk and fermented milk products and drinks with a low percentage of fat, black and herbal teas, and natural coffee.
16. In no case should the diet include pasta, baked goods, fatty meats, cereals and cereal side dishes, fried and fatty foods, homemade sour cream, potatoes, sugar, confectionery, and vegetable oils. An equally strict ban is imposed on soft and processed cheese, nuts, peanuts, dried fruits, grapes, and bananas. Also on this list are lemonade and alcohol.
17. As for vegetables, the choice should be made in favor of zucchini, different varieties of cabbage, eggplant, tomatoes, cucumbers, carrots, red beets, radishes, green beans, spinach and lettuce. The most suitable fruits for the food system are pears, plums, apples, citruses, and cherry plums.
18. If for some reason you had to stop the egg diet, you need to start it over again.
19. The maximum frequency of compliance with the methodology is twice a year.

Pros and cons of the egg diet for weight loss

Of course, this power system has a sufficient number of advantages, otherwise we would not offer it to you.The undeniable advantages of the weight loss method include:

• ease of compliance;
• varied menu;
• ease of cooking;
• lack of hunger;
• rapid satiety when eating eggs, lasting for several hours;
• high efficiency (you can lose more than 1 kg of excess weight per day);
• obtaining a stable result;
• guaranteed protection against skin folds while losing weight on eggs;
• improving the condition of hair and nails;
• increasing skin turgor and elasticity;
• removal of excess fluid from the body;
• minimal risk of diet failure;
• small cash costs for purchasing dietary products.

Compared to the advantages, the disadvantages of the power supply system are very few.Judge for yourself - this is:

• small number of meals;
• no snacking;
• strictness of diet;
• low calorie daily menu;
• high probability of gastrointestinal disorders, constipation, dizziness, general weakness and fatigue while following the technique;
• the impossibility of using the method of losing weight in case of allergies to citrus fruits and eggs, kidney disease, increased levels of "bad" cholesterol, liver pathologies, during pregnancy and lactation, in old age (especially in the presence of chronic ailments).

Options for weight loss techniques

Egg diet for 3 days

Although it is short-lived, it is tough. While observing it, you can only eat boiled chicken eggs and citrus fruits. You should consume no more than three eggs and one large fruit, preferably grapefruit, per day. Alternatively, you can eat two small fruits.

A sample menu for a three-day egg diet looks like this:

• Morning - 1 egg in a "bag", half a grapefruit, 1 piece of bread, a cup of black tea with lemon and sweetener.
• Lunch - ½ citrus, 2 soft-boiled eggs plus herbal unsweetened tea.
• Evening meal - an omelet of two eggs, 2 small citrus fruits, a glass of green tea.

During the specified period, on such a diet you can easily say goodbye to 2-3 extra kilograms. Therefore, this option is suitable for those who want to lose weight urgently.

Egg diet for 4 days

According to this method of gaining slimness, in addition to eggs, it is permissible to include in the diet coconut flour and shavings, cheese, fruits with low calorie content and a low glycemic index, as well as foods from the list of prohibited foods - nuts, vegetable oils and butter. On the first day of the four-day egg diet, you are allowed to eat cottage cheese. And one more deviation from the standard rules of the weight loss program: five meals a day.

Sample menu:

Day I

• Morning - 2 eggs, fried in butter and sprinkled with chopped green onions; glass of orange juice.
• Lunch - a few slices of hard cheese.
• Lunch meal - a mixture of lettuce, chopped hard-boiled eggs, radishes and low-fat sour cream.
• Afternoon snack - cottage cheese (70 g).
• Evening - 1 large tomato and three-egg omelette with grated cheese.

Day II.

• Morning meal - pancake baked from two eggs beaten with a mixer and coconut flour; plus a cup of coffee with 1 tsp. ghee (keto coffee).
• Lunch - ½ grapefruit.
• For lunch, eat scrambled eggs with 2-3 cherry tomatoes.
• Choose a handful of your favorite nuts as a snack.
• Dinner is steamed broccoli and two soft-boiled eggs.

Day III.

• In the morning, they enjoy a multi-egg omelet and a cup of keto coffee.
• Second breakfast is half an orange.
• For lunch they eat a salad of hard-boiled eggs, white cabbage and cucumber.
• At dinner they enjoy the taste of scrambled eggs with hard cheese and ham.

Day IV.

• They have breakfast with two or three eggs, boiled in a "bag" or soft-boiled.
• Two hours later, eat half a large orange.
• In the middle of the day, they fill themselves with oven-baked eggs with broccoli and cheese.
• 1/3 of an avocado serves as a snack.
• In the evening, eat two hard-boiled eggs without salt.

Result: minus 3-4 kg.

Egg diet for 7 days

A weekly method of losing weight using chicken eggs involves mandatory daily consumption of citrus fruits, eggs and low-calorie vegetables. You can also include some lean meat and low-fat sea fish in your diet.

Sample egg diet menu for a week:

Day I

• For breakfast, eat 2 soft-boiled eggs, 1 medium orange, and also drink a cup of black coffee.
• For lunch, they enjoy scrambled eggs made from two eggs and one tomato, cooked in a dry frying pan. Herbal tea is suitable as a drink.
• At dinner, consume a portion of vinaigrette without adding vegetable oil, eat 1 grapefruit for dessert, and wash down your food with green tea.

Day II.

• Morning meal - 2 eggs boiled in a "bag", 2-3 tangerines, 200 ml of unsweetened coffee without milk.
• In the middle of the day, eat a salad of two hard-boiled eggs and 100 g of spinach leaves. Season the dish with store-bought low-fat sour cream. Wash down what you eat with weak black tea.
• Dinner is boiled chicken, cucumber and tomato salad with chopped herbs. Additionally, drink a glass of 1% kefir.

Day III.

• They start by eating one large grapefruit, two eggs in a "bag" and a cup of black coffee.
• Lunch is similar to breakfast, the only difference is that instead of coffee they drink green tea.
• In the evening, satisfy your hunger with a vinaigrette, one curd cheese without chocolate glaze or filling, and a cup of unsweetened hibiscus tea.

Day IV.

• The morning meal is the same as on the third day of the egg diet.
• At lunch they fill themselves with lettuce leaves, an omelette of two eggs with grated cheese and a cup of black coffee.
• In the evening they eat 2-3 pieces of pink salmon baked in the oven; cabbage salad seasoned with lemon juice and 200 ml of black tea.

Day V

• Breakfast is completely the same as that of the previous two dietary days.
• Lunch is a combination of fresh spinach leaves, two boiled eggs and black coffee.
• Dinner is more nutritious: oven-baked cauliflower (150 g), a couple of pieces of boiled fish, a little vinaigrette, plus a cup of green tea.

Day VI.

• Breakfast - 2 soft-boiled eggs, several tangerines, 200 ml of natural coffee.
• For lunch, they enjoy a fruit salad - made, for example, from apples, oranges and kiwis.
• For dinner they eat two hard-boiled eggs and a portion of stewed vegetables (zucchini, eggplant). Wash down food with herbal tea.

Day VII.

• Morning - two-egg omelette, 1 orange, a cup of tea with bergamot.
• Second meal - 1 grapefruit, cucumber and tomato salad with chopped green onions.
• In the evening, eat a mixture of grated raw carrots and shredded white cabbage. You don’t need to season it with anything, except maybe lemon juice, but you should wash it down with black tea without sugar.

This variation of the egg weight loss technique allows you to lose up to 5 kg of excess weight.

Egg diet for 2 weeks

If you are guaranteed to get a long-lasting effect, then this technique is for you. An approximate menu for a two-week weight loss marathon is somewhat stricter compared to the diet for a seven-day nutrition system:

• For breakfast, you are allowed to eat a maximum of two boiled eggs and ½ grapefruit.
• At lunch, it is suggested to satisfy your hunger with either stewed vegetables without adding oil, or low-calorie fruits, or unsweetened berries.
• At dinner, replenish energy with lean meat and a salad of raw or leafy vegetables. Important: lamb and pork, even if they do not contain a gram of fat, are prohibited!

Sitting on this diet, you can really get rid of 5-7 hated kilograms. By the way, the same diet can be used for a weight loss method designed for 4 weeks. Only in this case the result will be even more effective: minus 5-10 kg.

Rules for quitting the egg diet

Having achieved the desired effect using the weight loss technique, you should not immediately return to the diet that you followed before the start of the diet marathon. Otherwise, the lost calories will certainly return. It is important to get out of the egg diet correctly, and simple principles will help you do this:

• gradually increase the proportion of vegetables consumed daily, then fish and meat dishes;
• Lastly, enrich the menu with simple carbohydrates and saturated fats, but do not overdo it;
• engage in vigorous sports or physical labor;
• do not give up the drinking regime that you followed during the diet;
• Eat food up to six times a day, at regular intervals, but in small portions.

The duration of this period varies from 7 to 14 days. When it is completed, it is advisable to keep a record of the calories received from food.