The egg diet is simple, affordable and, most importantly, effective. And you can eat in it not only eggs. Dietitian recommends how to diversify your diet into an egg diet so that you do not feel drawn to the forbidden goods.
Diets not only help you lose weight. They are also an excellent training for endurance and willpower. These qualities are necessary for self-control, on which depends the maintenance of the achieved result and gaining self-confidence.
One of the diets that has been created for self-discipline is the egg diet. This method of treating excess pounds is very popular. The Egg Diet does not suggest eating eggs alone! But it is the chicken eggs that are the main ingredient on its menu. And the action is based on chemical reactions in the body. Therefore, it requires ruthless observance of all rules. However, the rewards in the form of weight loss are well worth it. Plus, the egg diet for weight loss will not make you hungry. One such nice feature is that the diet is rich in protein, which provides long-term satiety.
rule
- You should eat three times a day - without snacks.
- It is recommended to have dinner before 18: 00.
- You can not change lunch with dinner or vice versa.
- Eggs should be boiled softly, but no salt should be added.
- If the amount of product allowed is not specified, you can eat it in unlimited quantities. But that does not mean you can abuse it.
- Cook salads without adding salt and oil.
- You can replace orange with grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. The lamb should be excluded.
- Your meal should start with citrus fruits.
- Check your drinking regimen. Drink at least 2 liters of still water a day. The efficiency of removing toxins and toxins from the body depends on this.
- You can drink natural tea and coffee, but no supplements.
- If you still feel strong hunger - eat fresh cucumbers, but not earlier than two hours after the planned meal.
- During the diet, it is recommended to perform a series of exercises (of your choice).
- If, for any reason, you stop the egg diet, you have to start all over again.
Menu
For 3 days
In three days, depending on your initial weight, you can get rid of 2 to 5 kg.
Principles of 3-day egg diet for weight loss:
- Divide your meals into three stages.
- Rest between meals should be 4 hours.
- Eat one type of vegetable at a time.
- If you feel very hungry, drink green tea with lemon.
Menu for three days:
- 3 eggs (without salt);
- 1 grapefruit;
- vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, plain water (no restrictions), diet drinks (no more than 300 ml per day are allowed).
For 5 days
For five days, you can get rid of 3 to 6 extra pounds.
Day 1
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150 g boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g lettuce (cucumber + tomato + Chinese cabbage).
Day 2
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 g boiled pollock, 5 lettuce leaves.
- Dinner: 2 boiled eggs, 200 ml of kefir (1. 5% fat).
Day 3
- Breakfast: 2 eggs, 1 grapefruit, 200 ml tomato juice.
- Lunch: 150 g roasted turkey fillet, 1 egg, 2 cucumbers.
- Dinner: 2 eggs, 1 orange, 200 ml kefir (2. 5% fat).
Day 4
- Breakfast: 2 eggs, 1 grapefruit.
- Lunch: 2 eggs, 150 g of boiled hake.
- Dinner: 1 egg, 200 g lettuce (Chinese cabbage + carrot + apple).
Day 5
- Breakfast: 2 eggs, 200 g salad (Chinese cabbage + carrots + apples).
- Lunch: 150 g boiled shrimp, 1 egg, 100 g Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
The egg diet for 7 days will help you lose 3-8 pounds of weight, depending on your initial weight.
Day 1
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 g of boiled chicken fillet.
- Dinner: 200 ml kefir (2. 5% fat), 200 g boiled chicken fillets.
Day 2
- Breakfast: 2 eggs, 200 ml freshly squeezed orange juice.
- Lunch: 150 g of boiled chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml kefir (1. 5% fat).
Day 3
- Breakfast: 1 egg, tea.
- Lunch: 200 g of boiled beef, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, each greens in any quantity.
- Lunch: 200 g roasted chicken breast, 150 g salad (Chinese cabbage + cucumber + tomato + 2 tablespoons sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g salad (boiled carrots + 2 boiled eggs + greens + 2 tablespoons sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml freshly squeezed orange juice.
- Dinner: 200 g boiled cod, 1 egg.
Day 6
- Breakfast: 150 g cottage cheese (7% fat), 200 ml freshly squeezed orange juice.
- Lunch: 2 eggs, 2 oranges.
- Dinner: green tea.
Day 7
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 200 g of boiled beef.
- Dinner: 1 grapefruit, green tea.
For 2 weeks
The egg diet for 2 weeks will allow you to get rid of 7-15 pounds.
Breakfast for the whole period: 1 grapefruit, 2 boiled eggs, green tea or natural coffee.
First week 1
Day 1
- Lunch: 2 eggs, 1 tomato (or 200 ml of tomato juice), herbal tea.
- Dinner: 2 eggs, 200 g oil-free vinaigrette, 1 grapefruit, herbal tea.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g roast beef, 2 cucumbers, 2 tomatoes, celery (whatever you want).
Day 3
- Lunch: 2 eggs, spinach (as much as you want), green tea.
- Dinner: 2 eggs, 100 g Chinese cabbage, 50 g boiled beets, 100 g cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as many as you want), natural coffee.
- Dinner: 200 g oil-free vinaigrette, 100 g boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g vinaigrette, 100 g boiled hake, 100 g Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g fruit salad (oranges + apples + pears + kiwi).
- Dinner: beef steak (150 g), 2 tomatoes, celery (as much as you want), coffee.
Day 7
- Lunch: 200 g boiled chicken fillets, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g Chinese cabbage, 100 g boiled chicken fillet, tea or coffee.
Java 2
The menu for the second week remains the same as the first.
4 weeks
An egg diet for 4 weeks will help you lose 10-20 pounds.
First week 1
Daily breakfast of weeks 1 and 2: 1/2 orange or grapefruit, 1-2 boiled eggs.
Day 1
- Lunch: any fruit in any quantity (from allowed).
- Dinner: 200 g of boiled meat (any except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 g lettuce (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 1 orange or grapefruit.
Day 3
- Lunch: low-fat cheese in any quantity, 1 toast (20 g), 2 tomatoes.
- Dinner: 150 g boiled or roasted beef.
Day 4
- Lunch: any fruit allowed in any quantity.
- Dinner: 150 g roasted meat (of your choice), 100 g salad (cucumber + Chinese cabbage + carrots).
Day 5
- Lunch: 2 boiled eggs, 200 g of boiled vegetables (of your choice).
- Dinner: 200 g boiled hake, 1 orange or grapefruit.
Day 6
- Lunch: any fruit in any quantity.
- Dinner: 200 g of boiled beef.
Day 7
- Lunch: 200 g roasted chicken breast, 2 tomatoes, 100 g boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled vegetables.
Java 2
Day 1
- Lunch: 150 g of roasted meat (according to your choice), 150 g of salad (cucumber + tomato + pepper + carrot).
- Dinner: 2 boiled eggs, 150 g salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
Day 2
- Lunch: 200 g of roasted meat (of your choice), 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g of boiled chicken breast, 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 4
- Lunch: 2 boiled eggs, 150 g low-fat cheese, 100 g of boiled vegetables.
- Dinner: 2 boiled eggs.
Day 5
- Lunch: 200 g of boiled pollock.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 g boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of each fresh (seasonal) fruit.
Day 7
- Lunch: 200 g boiled chicken breast, 2 tomatoes, 100 g boiled vegetables, 1 grapefruit.
- Dinner: 200 g boiled chicken breast, 2 cucumbers, 1 orange.
Week 3
These foods should be eaten at any time of the day, with no restrictions on breakfast, lunch and dinner.
- Day 1: Throughout the day, you should eat any fruit in any quantity (except those forbidden).
- Day 2: Throughout the day you should eat boiled and fresh vegetables in any quantity.
- Day 3: any boiled vegetables and fresh salads in any quantity.
- Day 4: boiled hake in any quantity, 200 g Chinese cabbage, 200 g boiled vegetables.
- Day 5: boiled chicken and boiled vegetables in any quantity.
- Day 6 and Day 7: Eat one type of fruit in any quantity throughout the day (for example, only apples or only apricots).
Week number 4
The products are distributed throughout the day without any time limit. It is forbidden to add anything to the specified list of products.
Day 1
100 g boiled beef or 200 g boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g canned tuna (without oil, can be washed with water), 1 toast (20 g), 1 grapefruit or orange.
Day 2
150 g roast beef, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear, or orange.
Day 3
50 g low-fat cheese, 100 g boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.
Day 5
2 boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
Day 6
400 g boiled chicken breast, 300 g cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
Day 7
50 g cottage cheese (10% fat), 100 g boiled pollock, 200 g boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Getting off the diet
The right way to get out of the diet will not only ensure the consolidation of the result achieved, but will also allow you to lose weight for some time at the optimal weight for your body. The main principle of getting out of any, and especially from a strict egg diet is consistency. The bottom line is that for some time you need to eat those foods that are included in the diet. This will save the body from stress and allow you to smoothly switch to the right food without harming your health (a sharp load on the liver, pancreas, kidneys).
- For the first week after the egg diet, eat 2 eggs and 1 orange every day.
- Try to eat at the same time.
- Food should be cooked, steamed or boiled. Fried is allowed extremely rarely, and no earlier than three weeks after the end of the course.
- Your diet should include lean meats, poultry, seafood and river fish, dairy products.
- Exclusion from the egg diet for weight loss involves switching to fractional meals: 4-6 meals a day. At the same time, you should not eat more than 300 g of food at a time.
- Replace high-calorie sweets with marshmallows (without chocolate glaze), jam, marshmallow, jelly. Consumption of dark chocolate is allowed - but not more than 70 g per day.
- Foods containing fast-digesting carbohydrates are allowed until 14: 00.
- It is recommended to refuse starchy foods. Consumption of bran and rye bread is allowed, but not more than 70 g per day.
- Refrain from drinking alcohol. First, alcohol is high in calories, and second, it can provoke overload. Sometimes you can afford a glass of dry wine.
- Seasonal salads with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water a day without gas.
- Sugar consumption should be minimized and salt should not be used more. Spices containing aroma enhancers (glutamate monosodium) should be avoided.
- Fresh vegetables and fruits should be present in your diet every day - according to the season.
- Eat slowly, chewing each bite thoroughly, so that food is better absorbed. Do not get distracted by reading the news and watching TV, otherwise you risk eating too much. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more and avoid using the elevator. Make wraps for the body (no more than twice a week) and massage with an anti-cellulite cream - this will improve the condition of your skin.
Just changing eating habits and exercising will allow you to always be slim.
Contraindications
Before the egg diet, regardless of the duration of the chosen course, be sure to consult a specialist. This will help identify and prevent potential complications.
- Allergy to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased stomach acidity.
If during the diet you feel discomfort, nausea, dizziness, stop the course immediately and switch to a frugal diet.