Fast-acting slimming products are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly get a slim figure continue to experiment. The egg diet for a week is considered one of the healthiest and least stressful among all express diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you can get real results without any pain.
How does a low carb diet with eggs work?
The 7 day egg diet is based on chemical processes in the body. Limit your intake of quickly digestible carbohydrates. In whichEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Egg yolks contain large amounts 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 strong antioxidant and helps simplify your diet.
The benefits of eggs for weight loss
Eggs are a unique product, the composition of which is rich in vitamins, beneficial minerals and microelements.A diet based on them will not only not harm your health, but will also bring tangible benefits due to the following properties:
- They are rich in vitamins A, E, D, group B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps to improve water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consuming them, practically no toxins are formed, since the body completely absorbs the product.
- They contain a large amount of proteins: natural proteins. This diet promotes not only weight loss, but also good physical shape.
- 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 method of weight loss has its own clear rules that must be strictly followed 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 herbal teas or herbal teas without sugar.
- It is important to follow a diet: always eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It is best to avoid snacks, but if you are very hungry you can eat a cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- You should definitely not drink alcohol during the week.
- Avoid condiments containing flavor enhancers (glutamate, guanylate, sodium inosinate). These additives neutralize the effect of the hormone that signals satiety; the more these additives are present in foods, the greater the risk of decomposition.
- 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 3-4 hours before bedtime.
- If you really want to eat something sweet, to avoid feeling discouraged you can prepare a light fruit salad (200 g) with permitted products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If a failure occurs, you need to start the diet from the beginning.
List of permitted products
The egg diet for weight loss doesn't mean you have to eat only eggs all week.There is a wide selection of products that improve the slimming 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. Foods allowed during the diet:
- Chicken egg (soft-boiled or omelette);
- Any citrus fruits (orange, grapefruit, lemon);
- Boiled or stewed lean meat (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);
- Vegetables (lettuce, celery, spinach).
How much weight can you lose in a week?
Losing weight is an individual process. It goes differently for everyone. In a week on this diet you can get rid of 3-6 kg. These are big numbers for such a short period of time.Much depends on the lifestyle of the 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 pounds you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet also has advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically evaluate the result that can be achieved, and most importantly, not to harm your health.
Advantages
- This diet is convenient, does not include expensive exotic products, and everyone can afford it.
- It doesn't take much time or effort to prepare the dishes.
- During this diet you will not have to starve. Eggs are rich in protein and very filling. And fruits and vegetables contain a lot of fiber, which also gives a feeling of satiety.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many beneficial vitamins and microelements that have a positive effect on the condition of the skin and hair.
Cracking
- 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.
- Diets, including egg-based diets, often cause constipation.
- If you follow this diet for a long time (more than a week), it can damage your kidneys.
The opinion of doctors and nutritionists on the effectiveness of the diet
Doctors and nutritionists advise against sticking to this diet for a long 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 presence of a large amount of proteins and practically no carbohydrates and fats. An unbalanced diet can cause a deficiency of vital vitamins and trace elements, which will lead to health problems.
Dietary egg-based 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 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-boiled egg, tea or coffee without sugar. Lunch: boiled lean meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| Fourth day | Breakfast: 2 egg omelettes (you can add a little milk and herbs to 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 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-boiled egg, baked lean fish fillet (400 g). |
| Sixth day | Breakfast: low-fat ricotta (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: natural mineral water (in unlimited quantity), if you are very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: boiled or stewed lean meat (350 g), 1 citrus fruit. Dinner: natural mineral water (in unlimited quantity), if you are very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Dish recipes
For many, the word "diet" is associated with hunger and bland, tasteless food. Indeed, there are many different recipes for wonderful dietary dishes. Eating deliciously and losing weight is real. Just dedicate a little more time to preparing "healthy" dishes. It is important to replace your usual, unhealthy foods with ones that will make your body healthier and slimmer. For example,Season salads not with mayonnaise, but with low-fat sour cream, cook more in a water bath, and if you boil meat with the addition of various spices, it will be dietary, but not tasteless.
Steamed egg omelette with aromatic herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Preparation difficulty: easy.
The steamed dietary omelette is quick and easy to prepare. The main feature of this dish is that it is prepared without egg yolks or butter. Protein foods are extremely beneficial for those who want to create a beautiful body contour.This dish is steam cooked. Since they are not exposed to very high temperatures during cooking, the products retain their beneficial vitamins and microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk – 100 grams;
- salt, pepper - to taste;
- vegetables - to taste.
Cooking method:
- First separate the egg whites from the yolks, then salt and pepper the protein mass.
- Add the milk, beat well until a thick foam forms.
- Pour the mixture obtained into a container, then place it in a bain-marie 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 (for 1 breast).
- Purpose: lunch, dinner.
- Preparation difficulty: medium.
Chicken breast is a unique product for weight loss. Contains a large amount of protein, very little fat. Chicken fillet is satiating, but low in calories. Boiled or baked meat contains a small amount of cholesterol. And so that the brisket does not turn out dry and tough, it must be cooked properly.In this recipe the fillet is cooked in a marinade of broth, citrus fruits and seasonings.This meat will be tender, 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 seasonings) - to taste.
Cooking method:
- Wash chicken breasts, salt and pepper, coat with spices on all sides.
- Pour the chicken broth/juice/water into the pan in which the fillet will be cooked, then add the juice of 1 lemon, its zest, thyme and any other seasonings to taste.
- Mix the mixture well.
- Place chicken breasts on a baking tray.
- If desired, you can arrange 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 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 per 100 g.
- Purpose: lunch, dinner.
- Preparation difficulty: easy.
A salad with vegetables, shrimp, topped with cottage cheese is a delicious dish that will definitely please those on a diet.Vegetables and herbs help enhance the flavor of the shrimp. Shrimp is easily digestible in the body and contains almost no fat. But these fish products 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;
- egg - 2 pieces;
- low-fat ricotta – 150 g;
- lemon – 1 piece;
- garlic – 1 clove;
- fresh herbs – 40 g;
- Salt and pepper to taste.
Cooking method:
- Boil the raw prawns in salted water (you can add bay leaves and allspice) and remove the shell and intestines.
- Cut the prawns into small pieces and sprinkle them with lemon juice.
- Cut the boiled eggs into cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the pepper into cubes or slices.
- Chop the vegetables.
- Mix all the chopped ingredients.
- Add the chopped herbs and squeezed garlic to a pot.
- Add the cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to exit a diet correctly
The end of the diet does not at all imply the beginning of a "belly party". It is necessary to go out of the diet wisely. Within a week the body gets used to monotonous food, so it is necessary to gradually return to a balanced and 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, to do so gradually. The period after leaving the diet is important, because if you don't follow the regime 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, you need to stop the diet or not start it at all, otherwise it can cause serious complications or side effects.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- People allergic to eggs and citrus fruits should not choose this diet.
- If you have chronic diseases of the kidneys, liver or gastrointestinal tract, before any diet, be sure to consult your doctor.
- If you have a high cholesterol level you need to be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.