The weekly egg diet is considered one of the most popular due to its short duration and nutritional value. This program is easy to follow because you can take simple lunches and dinners with you to work or school.
Description and features of the egg diet
The diet is well tolerated despite only 3 meals. The protein in eggs is digested slowly and the fiber in fruits and vegetables helps you feel full.
This is a low-carb, low-fat diet. Interest in food decreases since there is no sharp rise in blood sugar levels due to the lack of simple carbohydrates. And ketones produced by the liver suppress hunger.
However, excessive protein consumption puts a lot of strain on the kidneys, which leads to problems removing waste products. You can follow such a diet for a limited time and as long as your health permits. If your health worsens, you should immediately switch to your usual diet.
Basic rules
In order for the program to bring maximum results, it is important to adhere to the following recommendations:
- Drink at least 1. 5 liters of fluid per day. This helps prevent problems with the digestive system.
- Eat lots of vegetables or drink fiber in the morning.
- Chicken eggs can be replaced with quail eggs in a ratio of 1 to 3.
- The last meal should be between 7 and 8 p. m. at the latest.
- You need to sleep at least 8 hours a day and go to bed no later than 22-23 hours.
- When cooking, you can use any spices and lemon juice to improve the taste.
- Eating raw eggs is not recommended. They are hard-boiled or soft-boiled. Other foods can be cooked on the grill, in the steamer or in the oven. Frying without fat is acceptable.
- The diet should not be repeated more than 1-2 times a year.
- To achieve results in a short time, it is recommended to exercise regularly. You can do morning exercises and go to the gym every day.
- In rare cases, to avoid collapse, eggs are replaced with other protein foods - lean meat, low-fat cottage cheese.
Working principle
The egg diet is low in carbohydrates. To compensate for the lack of energy, the source of which is carbohydrates, the body needs to convert fat mass into ketone bodies. In this way, intensive weight loss occurs.
Benefit and harm
Benefits of the diet:
- Eggs are a tasty food in their own right and can be an ingredient in various dishes;
- easy and quick preparation of egg-based diet food;
- This diet is suitable for people who actively exercise.
- Egg protein has a positive effect on nail plates, skin and hair;
- Even small portions of dishes with eggs satisfy hunger well.
Disadvantages of the diet:
- unbalanced diet;
- Excess proteins and a lack of carbohydrates can lead to malaise, migraines and bad breath.
If you experience negative health changes, you should stop the diet and consult a doctor.
Variants of the egg diet
There are different types of egg diet.
Maggi's 4-week weight loss program is the most effective as it allows you to lose 25 kg. Another advantage of the diet is that the results achieved last for a long time. Despite the length of the program, it is well tolerated due to the large amount of vegetables and fruits in the diet. Food is consumed in limited quantities for 3 weeks.
The 7-day program involves eating 4-6 eggs per day. Definitely eat it for breakfast. It is advisable to eat lean meat or fish for lunch or dinner twice a week. In 7 days you can lose 10 kg. In some cases it is possible to extend the diet for another week.
The egg-orange diet differs from other forms in that the entire diet is reduced to hard-boiled eggs, fresh grapefruit and oranges. With this program you can quickly lose a few kilograms. The most important rule is to drink plenty of water. Eggs and citrus fruits should be eaten alternately and every hour throughout the day. The last meal should be taken no later than 20-21 hours later.
The maximum duration of the diet is 5-7 days. The safest option is 3-4 days. During this time you can lose 2-5 kg.
Permitted and prohibited products
In addition to eggs and citrus fruits, there are many other permitted foods on the menu:
- chicken fillet, beef, rabbit meat;
- red and white fish;
- Vegetables;
- plums, apples and pears;
- low-fat and unsalted dairy products/fermented milk products;
- tea coffee;
- Spices.
The following is prohibited:
- sugar/honey;
- Alcohol;
- Potato;
- flour and pasta products, cereals;
- sour cream, mayonnaise;
- chocolate, confectionery;
- nuts, dried fruits;
- grapes, bananas;
- any fats;
- soft cheese;
- fatty meat.
Reduce salt intake.
Sample menu for the week
Monday menu:
- Breakfast – 2 hard-boiled eggs, grapefruit, 200 ml warm green tea.
- Lunch – boiled or steamed chicken fillet (160 g), 1 egg, orange.
- Dinner – a piece of boiled chicken, 1 tbsp. kefir
Diet on Tuesday:
- Boiled egg (1-2 pcs. ), 1 tbsp. Citrus juice.
- 150 g braised chicken, citrus fruits, 1 tbsp. Mineral water.
- 2 boiled eggs, grapefruit, 1 tbsp. Milk.
Environment menu:
- 1 egg, 1 tbsp. Water with lemon.
- 200 g boiled beef, citrus fruits.
- Boiled egg (1-2 pcs. ), 1 tbsp. Mineral water.
Detailed diet for Thursday:
- Steam omelet made from 3 eggs with herbs.
- 2 cooked chicken legs, lettuce, cucumbers.
- 2 citrus fruits, 1 boiled egg, 1 tbsp. Water.
Friday menu:
- Salad of boiled carrots, 2 boiled eggs, low-fat sour cream.
- 2 carrots, 1 tbsp. Orange juice.
- Braised sea fish, 1 boiled egg, 1 tbsp. Mineral water.
Saturday diet:
- 150 g cottage cheese, 1 tbsp. Citrus juice.
- 2 grapefruits, 2 boiled eggs.
- Mineral water in any quantity.
Sunday menu:
- ½ citrus fruit, boiled egg (1-2 pcs. ).
- 200 g boiled beef, orange.
- Mineral water in any quantity.
What are the possible contraindications?
Pregnant and breastfeeding women should not go on an egg diet. This diet is not suitable for people who have been diagnosed with the following problems:
- egg allergy;
- intolerance to citrus fruits;
- increased blood cholesterol levels;
- Diseases of the genitourinary system;
- Liver dysfunction.
How to properly get off a diet
They can easily get off the egg diet. To prevent the weight from returning, you should continue to eat diet foods regularly, especially in the first week after completing the weight loss program.
Possible results
In 7 days you can lose at least 3 kg and a maximum of 10 kg.