The egg diet is simple, affordable, and most importantly, effective. And you can eat on it not only eggs. The nutritionist recommends diversifying the diet on an egg diet so as not to feel attracted to prohibited treats.
<1_img_centerxx>Diets don't just help you lose weight. They are also a great workout for endurance and willpower. These qualities are necessary for self-control, on which the preservation of the obtained result and the acquisition of self-confidence depend.
One of the diets designed for self-discipline is the egg diet. This method of dealing with extra pounds is very popular. The egg diet does not suggest eating eggs alone! But it's the chicken eggs that are the key ingredient on his menu. And the action is based on chemical reactions in the body. Therefore, it demands relentless observance of all the rules. However, the rewards in the form of weight loss are well worth it. In addition, the egg diet for weight loss will not make you hungry. Such an interesting feature is that the diet is high in protein, which ensures long-term satiety.
rules
- You have to eat three times a day - no snacks.
- It is recommended to have dinner before 6: 00 p. m.
- You cannot change lunch with dinner or vice versa.
- Eggs should be boiled in a soft boil, but without added salt.
- If the quantity of the authorized product is not specified, you can eat it in unlimited quantities. But that doesn't mean you can abuse it.
- Cook salads without adding salt and oil.
- You can replace the orange with grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- The meat should be cooked without fat, the chicken without skin. Lamb should be excluded.
- Your meal should start with citrus fruits.
- Watch your drinking regime. Drink at least 2 liters of plain water per day. The efficiency of the removal of toxins and toxins from the body depends on it.
- You can drink natural tea and coffee, but without additives.
- If you still feel very hungry, eat fresh cucumbers, but no earlier than two hours after your planned meal.
- During the diet, it is recommended to perform a series of exercises (of your choice).
- If for some reason you interrupt the egg diet, you have to start all over.
Menu
For 3 days
In three days, depending on your initial weight, you can get rid of 2-5 kg.
Principles of the 3-day egg diet for weight loss:
- Divide your meals into three stages.
- The break between meals should be 4 hours.
- Eat one type of vegetable at a time.
- If you are very hungry, drink lime green tea.
Menu for three days:
- 3 eggs (without salt);
- 1 grapefruit;
- vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, clean water (no restrictions), diet drinks (no more than 300 ml per day allowed).
During 5 days
In five days, you can get rid of 3-6 extra pounds.
Day 1
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150 g of boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g of salad (cucumbers + tomatoes + Chinese cabbage).
Day 2
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 g of boiled pollock, 5 lettuce leaves.
- Dinner: 2 hard-boiled eggs, 200 ml of kefir (1. 5% fat).
Day 3
- Breakfast: 2 eggs, 1 grapefruit, 200 ml of tomato juice.
- Lunch: 150 g of turkey fillet in the oven, 1 egg, 2 cucumbers.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (2. 5% fat).
Day 4
- Breakfast: 2 eggs, 1 grapefruit.
- Lunch: 2 eggs, 150 g of boiled hake.
- Dinner: 1 egg, 200 g of salad (Chinese cabbage + carrot + apple).
Day 5
- Breakfast: 2 eggs, 200 g of salad (Chinese cabbage + carrots + apple).
- Lunch: 150 g of boiled shrimp, 1 egg, 100 g of Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
Egg diet for 7 days will help you lose weight from 3 to 8 kilograms, depending on the initial weight.
Day 1
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 g of boiled chicken fillet.
- Dinner: 200 ml of kefir (2. 5% fat), 200 g of boiled chicken fillet.
Day 2
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 g of boiled chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (1. 5% fat).
Day 3
- Breakfast: 1 egg, tea.
- Lunch: 200 g of boiled veal, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, all greens in any quantity.
- Lunch: 200 g of baked chicken breast, 150 g of salad (Chinese cabbage + cucumbers + tomatoes + 2 tablespoons of sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g of salad (boiled carrots + 2 hard-boiled eggs + greens + 2 tablespoons of 10% fat sour cream).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g of simmered cod, 1 egg.
Day 6
- Breakfast: 150 g of cottage cheese (7% fat), 200 ml of 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
Egg diet for 2 weeks will allow you to get rid of 7-15 kilograms.
Breakfast for the whole period: 1 grapefruit, 2 hard-boiled eggs, green tea or natural coffee.
Week number 1
Day 1
- Lunch: 2 eggs, 1 tomato (or 200 ml of tomato juice), herbal tea.
- Dinner: 2 eggs, 200 g of oil-free vinaigrette, 1 grapefruit, herbal tea.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g of baked 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 of Chinese cabbage, 50 g of cooked beets, 100 g of cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as much as you want), plain coffee.
- Dinner: 200 g of oil-free vinaigrette, 100 g of boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g of dressing, 100 g of boiled hake, 100 g of Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g of fruit salad (oranges + apples + pears + kiwi).
- Dinner: veal steak (150 g), 2 tomatoes, celery (as much as you want), coffee.
Day 7
- Lunch: 200 g of boiled chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g of Chinese cabbage, 100 g of boiled chicken fillet, tea or coffee.
Week number 2
The menu for the second week remains the same as for the first.
4 weeks
An egg diet for 4 weeks will help you lose 10-20 kilograms.
Week number 1
Daily breakfast of the 1st and 2nd week: 1/2 orange or grapefruit, 1-2 hard-boiled eggs.
Day 1
- Lunch: any fruit in any quantity (from permit).
- Dinner: 200 g of boiled meat (everything except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 hard-boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 1 orange or grapefruit.
Day 3
- Lunch: light cheese in any quantity, 1 toast (20 g), 2 tomatoes.
- Dinner: 150 g of boiled or baked beef.
Day 4
- Lunch: any fruit authorized in any quantity.
- Dinner: 150 g of baked meat (your choice), 100 g of salad (cucumbers + Chinese cabbage + carrots).
Day 5
- Lunch: 2 hard-boiled eggs, 200 g of boiled vegetables (your choice).
- Dinner: 200 g of boiled hake, 1 orange or grapefruit.
Day 6
- Lunch: any fruit in any quantity.
- Dinner: 200 g of boiled veal.
Day 7
- Lunch: 200 g of baked chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled vegetables.
Week number 2
Day 1
- Lunch: 150 g of baked meat (your choice), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 hard-boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
Day 2
- Lunch: 200 g of baked meat (your choice), 2 cucumbers.
- Dinner: 2 hard-boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g of boiled chicken breast, 2 cucumbers.
- Dinner: 2 hard-boiled eggs, 1 orange or grapefruit.
Day 4
- Lunch: 2 hard-boiled eggs, 150 g of low-fat cheese, 100 g of boiled vegetables.
- Dinner: 2 hard-boiled eggs.
Day 5
- Lunch: 200 g of boiled pollock.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 g of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of fresh (seasonal) fruit.
Day 7
- Lunch: 200 g of boiled chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled chicken breast, 2 cucumbers, 1 orange.
Week number 3
These foods should be eaten at any time of the day, without limitation for breakfast, lunch and dinner.
- Day 1: throughout the day you should eat any fruit in any quantity (except those that are prohibited).
- Day 2: All day long you need to eat boiled and fresh vegetables in any quantity.
- Day 3: all boiled vegetables and fresh salads in any quantity.
- Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of boiled vegetables.
- Day 5: boiled chicken and boiled vegetables in any quantity.
- Day 6 and Day 7: Eat any type of fruit in any amount throughout the day (for example, only apples or only apricots).
Week number 4
The products are distributed throughout the day with no time limit. Adding anything to the specified product list is prohibited.
Day 1
100 g of boiled beef or 200 g of boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g of canned tuna (without oil, can be washed with water), 1 toast (20 g), 1 grapefruit or orange.
Day 2
150 g of baked veal, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear, or orange.
Day 3
50 g of low-fat cheese, 100 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g of boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.
Day 5
2 hard-boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
Day 6
400 g of boiled chicken breast, 300 g of cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
Day 7
50 g of cottage cheese (10% fat), 100 g of boiled pollock, 200 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Get out of the diet
Correct exit from the diet will not only ensure the consolidation of the obtained result, but also allow you to lose weight for some time to the optimum weight for your body. The rule of thumb for getting out of everything, and especially a strict egg diet, is consistency. The main thing is that for a while you should eat the foods that have been included in the diet. This will prevent stress on the body and allow you to smoothly switch to a good diet, without harming your health (a heavy load on the liver, pancreas, kidneys).
- During the first week after the egg diet, eat 2 eggs and 1 orange per day.
- Try to eat at the same time.
- Food should be baked, steamed or boiled. Frying is allowed extremely rarely and no earlier than three weeks after the end of the course.
- Your diet should contain lean meat, poultry, sea and river fish, dairy products.
- The exit from the egg diet to lose weight consists of switching to fractional meals: 4 to 6 meals per day. At the same time, you should not eat more than 300g of food at a time.
- Replace high-calorie sweets with marshmallows (no chocolate icing), marmalade, marshmallow, jelly. Consumption of dark chocolate is allowed - but not more than 70 g per day.
- Foods containing fast-digesting carbohydrates are allowed until 2: 00 p. m.
- 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 cause overeating. Sometimes you can afford a glass of dry wine.
- Season salads with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water per day without gas.
- Sugar intake should be minimized and salt should not be overused. Seasonings that contain flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits should be present in your diet every day - depending on the season.
- Eat slowly, chewing each bite well so that the food is better absorbed. Don't get distracted by reading the news feed and watching TV, or you risk overeating. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more, and avoid using the elevator. Do body wraps (no more than twice a week) and massage with anti-cellulite cream - this will improve the condition of your skin.
Only a change in eating habits and physical exercise will keep you 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 possible complications.
- Egg and citrus allergy.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased gastric acidity.
If during the diet you experience discomfort, nausea, dizziness, immediately stop the course and switch to a savings diet.