The egg diet is simple, affordable and, most importantly, effective. And you can eat on it not only eggs. The nutritionist recommends how to diversify the diet on an egg diet so that you do not feel drawn to forbidden goodies.
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 the preservation of the achieved result and the acquisition of self-confidence depend.
One of the diets that are designed for self-discipline is the egg diet. This method of dealing with extra pounds is very popular. The Egg Diet doesn't suggest eating eggs alone! But it is chicken eggs that are the key ingredient in her menu. And the action is based on chemical reactions in the body. Therefore, it requires relentless observance of all the rules. However, the rewards in the form of weight loss are worth it. Plus, the egg weight loss diet won't make you hungry. Such a nice feature is that the diet is rich in protein, which ensures long-term satiety.
rules
- You need to eat three times a day - no snacks.
- It is recommended to have dinner before 18: 00.
- You cannot change lunch with dinner or vice versa.
- Eggs should be boiled soft-boiled, but there should be no salt added.
- If the amount of the allowed product is not specified, you can eat it in unlimited quantities. But this does not mean that you can abuse it.
- Cook salads without adding salt and oil.
- You can substitute orange for grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb must be excluded.
- Your meal should start with citrus fruits.
- Watch your drinking regimen. Drink at least 2 liters of still water per day. The efficiency of removing toxins and toxins from the body depends on this.
- You can drink tea and natural coffee, but no additives.
- 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 set of exercises (of your choice).
- If, for any reason, you interrupt the egg diet, you should 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 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 feel very hungry, drink green tea with lemon.
Menu for three days:
- 3 eggs (no salt);
- 1 grapefruit;
- vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, clear water (no restrictions), diet drinks (no more than 300 ml per day is allowed).
For 5 days
In 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 of boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g of lettuce (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 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 baked turkey fillet, 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 lettuce (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 by 3-8 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, any 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 boiled eggs + greens + 2 tablespoons of sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g of stewed 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 week
Egg diet for 2 weeks will allow you to get rid of 7-15 kilograms.
Breakfast for the whole period: 1 grapefruit, 2 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 vinaigrette without oil, 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 like), green tea.
- Dinner: 2 eggs, 100 g of Chinese cabbage, 50 g of boiled beets, 100 g of cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as much as you want), natural coffee.
- Dinner: 200 g of vinaigrette without oil, 100 g of boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g of vinaigrette, 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 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 of boiled or baked beef.
Day 4
- Lunch: any permitted fruit in any quantity.
- Dinner: 150 g of baked meat (of your choice), 100 g of salad (cucumbers + Chinese cabbage + carrots).
Day 5
- Lunch: 2 boiled eggs, 200 g of boiled vegetables (of 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 (of your choice), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
Day 2
- Lunch: 200 g of baked 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 of 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 of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of any fresh fruit (seasonal).
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 for prohibited ones).
- Day 2: All day you need to 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 of Chinese cabbage, 200 g of 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
Products are distributed throughout the day with no time limit. It is prohibited to add anything to the specified list of products.
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 baked veal, 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 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.
Exiting the diet
The correct way out of the diet will not only ensure the consolidation of the achieved result, but also allow you to lose weight for some time to 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 should eat those foods that were included in the diet. This will save the body from stress and allow you to smoothly switch to proper nutrition, 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 daily.
- Try to eat at the same time.
- Food should be baked, steamed, or boiled. Fried is allowed extremely rarely, and not earlier than three weeks after the end of the course.
- Your diet should contain lean meat, poultry, sea and river fish, dairy products.
- Exit from the egg diet for weight loss involves switching to fractional meals: 4-6 meals a day. In this case, at one time you should eat no more than 300 g of food.
- Replace high-calorie confectionery with marshmallows (without chocolate glaze), marmalade, marshmallow, jelly. The 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. Firstly, alcohol is high in calories, and secondly, it can provoke 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 a day without gas.
- Sugar consumption 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 - according to the season.
- Eat slowly, chewing each bite thoroughly, so the food is better absorbed. Do not be distracted by reading the news feed 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. Do body wraps (no more than twice a week) and massage with an anti-cellulite cream - this will improve the condition of your skin.
Only changing your 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 with a specialist. This will help identify and prevent possible complications.
- Allergy to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased gastric acidity.
If during the diet you feel discomfort, nausea, dizziness, stop the course immediately and switch to a sparing diet.