The egg diet is simple, affordable, and most importantly, effective. You can not only eat eggs. The nutritionist recommends how to diversify your diet through the egg diet so that you are not attracted by taboo foods.
Dieting can not only help you lose weight. They are also excellent training for endurance and willpower. These qualities are necessary for self-control, and maintaining the results achieved and gaining confidence depend on self-control.
One of the diets designed for self-discipline is the egg diet. This method of dealing with excess weight is very popular. Egg diet is not recommended to eat eggs alone! But eggs are a key ingredient in her menu. And this action is based on a chemical reaction in the body. Therefore, it needs to persevere in observing all the rules. However, the rewards in the form of weight loss are worth it. In addition, a weight-loss egg diet will not make you hungry. One such good feature is that the diet is rich in protein, which can ensure long-term satiety.
rule
- You need to eat three meals a day-no snacks.
- It is recommended to have dinner before 18: 00.
- You cannot exchange lunch for dinner, and vice versa.
- The eggs should be soft boiled, but no salt should be added.
- If the number of permitted products is not specified, they can be consumed in unlimited quantities. But this does not mean that you can abuse it.
- No salt or oil is added when making the salad.
- You can use oranges instead of grapefruits (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, and grapes should be excluded.
- The meat should be cooked without fat, and the chicken should have no skin. The lamb must be excluded.
- Your meal should start with citrus fruits.
- Pay attention to your drinking habits. Drink at least 2 liters of still water every day. The efficiency of removing toxins and toxins from the body depends on this.
- You can drink tea and natural coffee, but you cannot add any additives.
- If you are still feeling intensely hungry-eat fresh cucumbers, but not earlier than two hours after the planned meal.
- During the diet, a set of exercises (you choose) is recommended.
- If for any reason you interrupt the egg diet, you should start over.
menu
3 days
Within three days, depending on your initial weight, you can lose 2 to 5 kilograms.
The principle of the 3-day egg weight loss method:
- Divide your meal into three stages.
- The rest time between meals should be 4 hours.
- Eat one vegetable at a time.
- If you feel very hungry, drink lemon green tea.
Three-day menu:
- 3 eggs (without salt);
- 1 grapefruit;
- Vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers)-any quantity;
- Green or black tea, clean water (unlimited), weight loss drink (not more than 300 ml per day).
5 days
Within five days, you can shed 3 to 6 pounds of extra weight.
first day
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150g boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 grams of lettuce (cucumber + tomato + Chinese cabbage).
Day 2
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 grams of boiled cod, 5 pieces of lettuce leaves.
- Dinner: 2 boiled eggs, 200 ml kefir (1. 5% fat).
3rd day
- Breakfast: 2 eggs, 1 grapefruit, 200 ml tomato juice.
- Lunch: 150 grams of 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 grams of boiled cod.
- Dinner: 1 egg, 200 grams of lettuce (Chinese cabbage + carrot + apple).
Day 5
- Breakfast: 2 eggs, 200 grams of salad (Chinese cabbage + carrot + apple).
- Lunch: 150 grams of boiled shrimp, 1 egg, 100 grams of Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 grams of white cheese (5% fat).
7 days
A 7-day egg diet will help you lose 3-8 kg, depending on your initial weight.
first day
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 grams of boiled chicken fillet.
- Dinner: 200ml kefir (2. 5% fat), 200g boiled chicken fillet.
Day 2
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 grams boiled chicken breast, 2 grapefruit.
- Dinner: 2 eggs, 1 orange, 200 ml kefir (1. 5% fat).
3rd day
- Breakfast: 1 egg, tea.
- Lunch: 200 grams of boiled veal, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, any number of any vegetables.
- Lunch: 200 grams of grilled chicken breast, 150 grams of salad (Chinese cabbage + cucumber + tomato + 2 tablespoons of sour cream, fat 10%).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 grams of salad (boiled carrots + 2 poached eggs + vegetables + 2 tablespoons of sour cream with 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 grams of stewed cod and 1 egg.
Day 6
- Breakfast: 150 grams of 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 grams of boiled beef.
- Dinner: 1 grapefruit, green tea.
Two weeks
Egg weight loss for 2 weeks can make you lose 7-15 kg.
Full breakfast: 1 grapefruit, 2 boiled eggs, green tea or natural coffee.
Week 1
first day
- Lunch: 2 eggs, 1 tomato (or 200 ml tomato juice), herbal tea.
- Dinner: 2 eggs, 200 grams of oil-free balsamic vinegar, 1 grapefruit, herbal tea.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 grams of roast beef, 2 cucumbers, 2 tomatoes, celery (whatever you like).
3rd day
- Lunch: 2 eggs, spinach (how much do you like), green tea.
- Dinner: 2 eggs, 100 grams of Chinese cabbage, 50 grams of boiled beets, 100 grams of white cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (how much you want to eat), natural coffee.
- Dinner: 200 grams of oil-free balsamic vinegar, 100 grams of boiled cod, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (how much do you want to eat), coffee.
- Dinner: 200 grams of balsamic vinegar, 100 grams of Chinese cabbage, 100 grams of Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 grams of fruit salad (orange + apple + pear + kiwi).
- Dinner: veal steak (150 grams), 2 tomatoes, celery (whatever you want), coffee.
Day 7
- Lunch: 200g boiled chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 grams of Chinese cabbage, 100 grams of boiled chicken fillet, tea or coffee.
Week 2
The menu for the second week is the same as the first week.
4 weeks
A 4-week egg diet will help you lose 10-20 kg.
Week 1
Daily breakfast for the first and second weeks: 1/2 orange or grapefruit, 1-2 boiled eggs.
first day
- Lunch: any amount of any fruit (allowed).
- Dinner: 200 grams of boiled meat (except lamb).
Day 2
- Lunch: 200 grams of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 grams of lettuce (cucumber + tomato + pepper + carrot), 1 toast (20 grams), 1 orange or grapefruit.
3rd day
- Lunch: any amount of low-fat cheese, 1 toast (20 grams), 2 tomatoes.
- Dinner: 150 grams of boiled or roast beef.
Day 4
- Lunch: any amount of any allowed fruit.
- Dinner: 150 grams of grilled meat (optional), 100 grams of salad (cucumber + Chinese cabbage + carrot).
Day 5
- Lunch: 2 boiled eggs and 200 grams of boiled vegetables (optional).
- Dinner: 200 grams of boiled cod, 1 orange or grapefruit.
Day 6
- Lunch: any amount of any fruit.
- Dinner: 200 grams of cooked veal.
Day 7
- Lunch: 200g grilled chicken breast, 2 tomatoes, 100g boiled vegetables, 1 grapefruit.
- Dinner: 200 grams of boiled vegetables.
Week 2
first day
- Lunch: 150 grams of grilled meat (optional), 150 grams of salad (cucumber + tomato + pepper + carrot).
- Dinner: 2 boiled eggs, 150 grams of salad (cucumber + tomato + pepper + carrot), 1 orange or grapefruit.
Day 2
- Lunch: 200 grams of grilled meat (optional), 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
3rd day
- Lunch: 150 grams boiled chicken breast, 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 4
- Lunch: 2 poached eggs, 150 grams of low-fat cheese, and 100 grams of boiled vegetables.
- Dinner: 2 boiled eggs.
Day 5
- Lunch: 200 grams of boiled cod.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 grams of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: Any fresh fruit (seasonal) does not exceed 500 grams.
Day 7
- Lunch: 200g boiled chicken breast, 2 tomatoes, 100g boiled vegetables, 1 grapefruit.
- Dinner: 200g boiled chicken breast, 2 cucumbers, 1 orange.
Week 3
These foods should be consumed at any time of the day, not limited to breakfast, lunch, and dinner.
- Day 1: Throughout the day, you should eat any amount of any fruit (except contraband).
- Day 2: You need to eat any amount of cooked fresh vegetables throughout the day.
- Day 3: Any cooked vegetables and any amount of fresh salad.
- Day 4: 200 grams of cabbage, 200 grams of boiled vegetables.
- Day 5: Any amount of boiled chicken and boiled vegetables.
- Days 6 and 7: Eat any number of one kind of fruit throughout the day (for example, only apples or only apricots).
Week 4
Products are distributed throughout the day and there is no time limit. It is forbidden to add any content to the specified product list.
first day
100g boiled beef or 200g boiled chicken breast, 3 tomatoes, 4 cucumbers, 50g canned tuna (no oil, washable), 1 toast (20g), 1 grapefruit or orange.
Day 2
150 g roast veal, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear, or orange.
3rd day
50 grams of low-fat cheese, 100 grams of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 grams), 1 orange or grapefruit.
Day 4
500g boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20g), 1 grapefruit.
Day 5
2 hard boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
Day 6
400 grams of cooked chicken breast, 300 grams of cheese (5% fat), 1 toast (20 grams), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
Day 7
50 grams of white cheese (10% fat), 100 grams of boiled cod, 200 grams of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 grams), 1 orange or grapefruit.
Withdraw from the diet
The correct diet method can not only ensure the consolidation of the results achieved, but also allow you to lose weight to the best weight for your body within a period of time. The main principle of getting rid of any, especially strict egg diet is consistency. Most importantly, you should eat the foods included in your diet for a period of time. This will free your body from stress and allow you to smoothly switch to proper nutrition without harming your health (a heavy burden on the liver, pancreas, and 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 grilled, steamed or boiled. Frying is rarely allowed, and no earlier than three weeks after the end of the course.
- Your diet should include lean meat, poultry, sea and river fish, and dairy products.
- Quitting the egg diet for weight loss includes switching to split meals: 4-6 meals a day. At the same time, you should not eat more than 300 grams of food at a time.
- Use marshmallows (without chocolate glaze), jam, marshmallows, and jelly instead of high-calorie candies. Dark chocolate is allowed-but no more than 70 grams per day.
- Foods containing fast-digesting carbohydrates are allowed before 14: 00.
- It is recommended to reject starchy foods. Bran and rye bread are allowed, but not more than 70 grams per day.
- Avoid drinking alcohol. First, alcohol is high in calories, and second, it can lead to overeating. Sometimes you can afford a glass of dry wine.
- Season the salad with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water without gas every day.
- The consumption of sugar should be minimized and salt should not be used excessively. Avoid using seasonings that contain flavor enhancers (MSG).
- According to the season, you should have fresh vegetables and fruits in your daily diet.
- Eat slowly and chew each bite carefully so that the food can be better absorbed. Don't be distracted by reading news feeds and watching TV, otherwise you may overeat. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise more, walk more, and avoid elevators. Do body wraps (no more than twice a week) and massage with cellulite cream-this will improve the condition of your skin.
Only by changing your eating habits and exercise can you be slim forever.
Contraindications
Before the egg diet, regardless of the duration of the selected course, be sure to consult an expert. This will help identify and prevent possible complications.
- Allergic to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, and cardiovascular system.
- People with hyperacidity are forbidden.
If you feel discomfort, nausea, or dizziness during the diet, stop the course immediately and switch to a diet.