Weight loss products that work fast are always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, those who want to quickly achieve a slim figure continue to experiment. Egg diet for a week is considered one of the healthiest and least stressful of all fast diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you can achieve real results without pain.
How does a low carb diet with eggs work?
The 7-day egg diet is based on chemical processes in the body. It limits the intake of fast-digesting carbohydrates. SinceEggs contain a lot of protein, but its processing requires more energy than the absorption of carbohydrates.Egg yolks contain a large amount of vitamin H or biotin. It accelerates metabolism and promotes the burning of fat deposits to obtain glucose, which is not present in the body during a diet. Chicken eggs are rich in lutein, which is a strong antioxidant and helps to make your diet easier.
The benefits of eggs for weight loss
Eggs are a unique product, their composition is rich in vitamins, useful minerals and trace elements.A diet based on them will not only harm your health, but will also have tangible benefits due to the following properties:
- They are rich in vitamins A, E, D, B and K, 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, making it more elastic and smooth.
- When consuming them, almost no toxins are produced, as the body absorbs the product completely.
- They contain a large amount of protein - natural protein. This diet not only promotes weight loss but also good 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 weight loss method has its own clear rules that must be strictly followed to achieve the desired results and not harm your health.
- Throughout the week you need to drink plenty of fluids - 2-2. 5 liters of water (necessary). Drinking green or herbal tea without sugar is also helpful.
- It is important to follow a diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It is better to avoid snacks, but if you are very hungry, you can eat cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- You should not drink alcohol at all throughout the week.
- Avoid spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that indicates satiety; the more such additives in food, the greater the risk of degradation.
- Physical activity will help you achieve better results.
- It is necessary to exclude everything fried, fat and flour. And also potatoes, figs, grapes, dates.
- Salad can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not with mayonnaise.
- The last meal should be 3-4 hours before bedtime.
- If you really want to eat something sweet, then in order not to break down, you can prepare a light fruit salad (200 g) from allowed products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If a breakdown occurs, then you need to start the diet from the beginning.
List of permitted products
An egg diet for weight loss does not mean that you only have to eat eggs throughout the week.There is a wide variety 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 food during the diet:
- Chicken eggs (soft-boiled or omelet);
- All citrus fruits (orange, grapefruit, lemon);
- Lean boiled or boiled meat (chicken, turkey, beef);
- Low-fat fish (lighting, cod, sea bass);
- Vegetables (cabbage, carrots, cucumbers, peppers, beets);
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
- Low-fat or reduced-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 to 6 kg. These are great numbers for such a short period of time.A lot depends on the lifestyle of the person losing weight, the amount of exercise and the speed of metabolic processes in the body.The more energy you spend on dieting, the more kilos you can lose in a week.
pros and cons
Like any diet, the egg diet has both its pros and cons. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the result that can be obtained, and most importantly, not harm your health.
pros
- This diet is affordable, it does not contain expensive exotic products and everyone can afford it.
- It does not take much time or effort to prepare the dish.
- During this diet, you do not need to starve. 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 a lot of vitamins and useful micronutrients that have a positive effect on the condition of the skin and hair.
Cons
- Eggs and citrus fruits are allergenic foods. Because of this, 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.
- Often a diet, including an egg diet, causes constipation.
- If you stick to this diet for a long time (more than a week), it can damage your kidneys.
The opinion 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 time 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 in it. An imbalanced diet can cause a deficiency of vital vitamins and micronutrients, which will 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. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| Another 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 eggs, 1 citrus, skimmed milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tbsp), 1 soft egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft eggs. |
| Fourth day | Breakfast: 2 egg omelets (you can add a little milk and herbs to taste), 1 citrus fruit, tea or coffee without sugar. Lunch: Salad leaves (unlimited quantity), 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 cottage cheese (250 g), citrus 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 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: lean boiled or boiled meat (350 g), 1 citrus. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Recipes of dishes
For many people, the word "diet" is associated with hunger and bland, tasteless food. In fact, there are many different recipes for wonderful food dishes. Eating delicious and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace unhealthy foods with those that make the body healthier and slimmer. For example,Dress 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 dietary, but not tasty.
Steamed egg omelette with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty of preparation: easy.
Steamed omelettes are easy and quick to prepare. The main feature of this dish is that it is prepared without egg yolk or butter.Protein food is extremely useful for those who want to create a beautiful body.This dish is steamed. Because it is not exposed to very high temperatures during cooking, the products retain their vitamins and beneficial micronutrients.
Raw material:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- vegetables - to taste.
Cooking method:
- First separate the whites from the yolks, then salt and pepper the protein mass.
- Add milk, whisk well until thick foam forms.
- Pour the resulting mixture into a container and then place in a double boiler 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 of preparation: medium.
Chicken breast is a unique product for weight loss. It contains a large amount of protein, 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 brisket does not become dry and chewy, it must be properly cooked.In this recipe, the fillet is baked in a marinade of broth, citrus and spices.This meat will be soft, juicy, aromatic and will not harm your figure.
Raw material:
- chicken breast - 3 pieces;
- lemon - 1 piece;
- chicken broth (can be replaced with orange juice or water) - 450 ml;
- salt, pepper, thyme (any spice) - to taste.
Cooking method:
- Wash the chicken breasts, salt and pepper, season with spices on all sides.
- Pour chicken broth/juice/water into the pan in which the fillet will be baked and then add the juice of 1 lemon, its rind, thyme and any other spices you want.
- Mix the mixture well.
- Place chicken breasts in an ovenproof dish.
- If you want, you can put lemon slices and a few sprigs of thyme around the meat.
- Place the pan in the oven, bake for 30-40 minutes in a preheated oven at 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.
- Difficulty of preparation: easy.
Salad with vegetables, shrimp, dressed with cheese is a delicious dish that will surely please those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Prawns are easily digested by the body and contain almost no fat. But these marine products contain a large amount of useful micronutrients and contribute to a balanced functioning of the digestive tract.
Raw material:
- shrimps (large) - 200 g;
- cucumber - 2 pieces;
- paprika - 1 piece;
- eggs - 2 pieces;
- low-fat cheese - 150 g;
- lemon - 1 piece;
- garlic - 1 clove;
- fresh herbs - 40 g;
- salt and pepper - to taste.
Cooking method:
- Boil raw prawns in salted water (you can add bay leaves and herbs) and peel them from 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 into small pieces.
- Cut the pepper into small cubes or slices.
- Chop the vegetables.
- Mix all the chopped ingredients together.
- Add chopped herbs and crushed garlic to garlic pot.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to get off the diet right
The end of the diet does not at all imply the beginning of a "belly festival". You need to stop the diet wisely. Within a week, the body has become accustomed to monotonous food, so it is necessary to gradually return to a healthy and varied diet.For several weeks, you should continue to consume eggs, citrus fruits, lean meats and dairy products regularly.It is advisable not to increase the doses or at least do it gradually. The period after you stop the diet is important, because if you do not follow the rules, you risk not only regaining the lost pounds, but also gaining new ones.
Side effects and contraindications
Egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are any restrictions, it is necessary to break the diet or not start it at all, otherwise it can cause serious complications or side effects.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- A weekly egg diet is not recommended during pregnancy and breastfeeding.
- People who are allergic to eggs and citrus fruits should not choose this diet.
- In the case of chronic diseases of the kidneys, liver or digestive tract, before the diet, be sure to consult your doctor.
- If you have high cholesterol levels, you need to be careful because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.