The egg diet is a nutrition plan that includes eggs as the main component (but not the only one! ). This diet typically includes a lot of protein foods and low-carbohydrate foods, which encourages the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the absence of serious negative health consequences.
There are several options for this meal plan. Some are created by nutritionists, balanced and designed for a long time, for example, Osama Hamdiy's 4-week egg diet, others are limited to a few days and include a minimum amount of products.
General rules
Like all others, the egg diet implies some rules:
- Consult your doctor and undergo a medical examination, otherwise the result may be the manifestation of hidden diseases such as kidney stones.
- Set realistic goals.
- A person who is losing weight cannot do without physical activity: it accelerates the weight loss process, distracts him from food and lifts his mood.
- Limit the use of salt as it retains water so the plumb line won't be as impressive.
- Drink plenty of water and take vitamin supplements.
- It is believed that to maintain a beautiful figure it is necessary to have dinner 4 hours before falling asleep, but not all experts agree with this. However, if you can't sleep due to hunger, drink kefir or eat vegetables as a snack, since lack of sleep is followed by overeating - this is a proven fact.
- Try cooking eggs in the morning; This will ensure satiety at least until lunch.
- The fastest method to lose weight is the egg white diet. However, a carbohydrate-free diet is a direct path to ketoacidosis, when, due to the breakdown of fats, acetone is formed in the body and causes irritation of the mucous membranes of the gastrointestinal tract and genitourinary system. Don't eliminate healthy carbohydrates; get them from fruits and whole grains.
Egg and orange diet
The diet is extreme and lasts no more than five days. The minimum necessary protein is obtained from eggs and fiber and vitamin C from fruits. Drinking kefir at night will extinguish the feeling of hunger and help you sleep, as well as partially replenish your calcium supply.
This egg diet has a simple menu:
- Variation 1: a boiled egg and 2 oranges in the morning, 2 eggs and an orange for lunch, an orange and a glass of low-fat yogurt or kefir in the evening.
- Variation 2: Take six oranges and eat the same number of eggs, one every hour.
Osama Hamdiy Diet
Endocrinologist Osama Hamdiy proposed a diet that reduces weight due to normal biochemical reactions of the body and does not depend on calorie content. This 4-week egg diet is also known as Maggi, after the famous Margaret Thatcher.
General instructions:
- if the weight of the serving is not precisely specified, eat until full;
- such an egg diet for 4 weeks does not involve personal modifications: replacing it with similar dishes or eliminating foods that you do not like;
- after a break in the diet, it is necessary to start again;
- You can repeat the first seven days and then move on to the fourth week plan;
- if you are obsessively hungry, eat carrots, cucumbers or tomatoes (one or the other) a couple of hours after the previous meal;
- cook vegetables without oil;
- tea and coffee are acceptable if you do not suffer from high blood pressure;
- "Fast" carbohydrates (sugar, sweet fruits and potatoes) should be avoided, but the author allows the use of artificial sweeteners;
- Alcohol is prohibited.
The table shows the plan for a protein egg diet, designed for 4 weeks.
Monday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 hard-boiled eggs | Any of the products allowed on this day without quantity limitation. | The prescribed daily meals are distributed throughout the day, including breakfast. | |
| Dinner | A type of sugar-free fruit | 2 boiled eggs, green salad | a type of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit; tuna - a standard can of lean or boiled canned food - 160-180 grams |
| Dinner | Grilled lean meat | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, skinless), tomatoes, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens. | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit/apple |
| Dinner | 2 boiled eggs, 1 rye toast, 1 orange/grapefruit, green salad | 2 boiled eggs, one orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (cottage cheese), wheat toast, tomatoes | Grilled meat, cucumber | Fruits, boiled vegetables and herbs. | 1 tablespoon low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a meal: boiled vegetables; a piece of rye toast; an orange/grapefruit; tuna - a standard can of lean or boiled canned food - 160-180 grams |
| Dinner | Grilled meat without fat | 2 boiled eggs, cooked vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | a type of fruit | 2 boiled eggs, low-fat white cheese, cooked vegetables | Fish and seafood, vegetables. | Boiled/roasted chicken – 250 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit/apple |
| Dinner | Grilled meat, green salad | 2 boiled eggs, tomatoes, cooked vegetables |
Friday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | 2 boiled eggs, cooked vegetables | Fish/shrimp (boiled, stewed) | Grilled meat or kritsa, boiled vegetables | Boiled/roasted chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 hard-boiled eggs; an orange/grapefruit/lettuce |
| Dinner | Fish (boiled or stewed), green salad, one orange/grapefruit | 2 boiled eggs, cooked vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | a type of fruit | Roast meat, tomatoes, an orange/grapefruit | a type of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a piece of rye toast; an orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | a type of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | a type of fruit | Tuna: a standard can of lean or boiled canned food: 160-180 grams; 1 tablespoon low-fat cheese/cottage cheese; a piece of rye toast; 2 tomatoes; a meal: boiled vegetables; an orange/grapefruit |
| Dinner | Steamed vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg diet menu
The egg diet menu varies depending on the duration.
For 3 days
The daily diet is based on eggs, citrus fruits, vegetables and meat:
- tomorrow - orange/grapefruit and two eggs;
- lunch: a serving of fresh or boiled vegetables, 2 eggs;
- evening: a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, one orange / grapefruit.
A serving is defined as the volume that fits in a handful (of vegetables) or a piece of meat the size and thickness of the palm of the hand.
For 5 days
A 5-day low-carb egg diet generally involves the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruits).
An example menu is shown in the table.:
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), orange/grapefruit, herbal or green tea | Boiled chicken breast - 150 g, vegetables, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, vegetables, apple | ||
| 3 | Lean meat (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Baked turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir, up to two glasses per day.
for 7 days
A low-carbohydrate egg diet for a week can be a continuation of the previous one, the daily menu includes:
- 3 to 4 eggs;
- lean meat or poultry without skin: up to 200 g;
- fruits - orange / grapefruit / apple;
- vegetables: cabbage, carrots, cucumbers, tomatoes and greens;
- low-fat kefir - up to 2 glasses or cottage cheese - 100 g;
- water and green tea - 2 l.
A slightly more balanced 7-day egg diet includes more carbohydrates, such as more fruit or whole wheat bread. The amount of vegetables is not limited, but the norm is no more than five servings a day. You can season them with lemon juice, herbs, and even red pepper; According to scientists, it stimulates the metabolism.
The 7-day egg diet can be based on the first week menu of the Osama Hamdiy meal plan.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the required minimum of fats and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 hard-boiled eggs, tea with a small spoonful of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (except potatoes), a slice of whole wheat bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato paste) |
| Dinner | Egg, a glass of skimmed kefir, 1-2 tomatoes or cucumbers | Omelette with 1 yolk and 2-3 egg whites, stewed vegetables | |
| Tuesday | Dinner | Chicken soup: 200 g chicken breast, 1 small potato, 1 carrot and bell pepper | Boiled chicken breast - 250 g, cabbage and herb salad, a slice of rye bread |
| Dinner | Omelette with 1 egg yolk, 2-3 egg whites, skimmed milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | Dinner | Lean beef - 250 g, buckwheat porridge with water - 100 g, vegetables | Salmon soup - 200 g and vegetables - potatoes, peppers, carrots |
| Dinner | Cottage cheese or low-fat cheese - 100 g, egg | Omelette, peas | |
| Thursday | Dinner | Sea fatty fish soup - 200 g and vegetables - 1 small potato, carrot | Grilled beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| Dinner | Omelet, glass of kefir | Low-fat cottage cheese with fruit - 150 g | |
| Friday | Dinner | Boiled beef: 200 g, steamed broccoli, 2 slices of whole wheat bread | 1 baked potato, skim cheese, tomato salad |
| Dinner | 2 eggs, low-fat cottage cheese with fruit - 150 g. | Fish - 250 g, vegetable casserole with 1 egg | |
| Saturday | Dinner | Steamed chicken cutlets - 250 g, fresh vegetable salad, peas | Chicken breast soup: 200 g, cabbage and carrots, 2 slices of whole wheat bread |
| Dinner | Low-fat cottage cheese - 100 g, 3-4 nuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | Dinner | Grilled beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Stewed beef - 250 g, vegetables, slice of rye bread |
| Dinner | Egg, stewed vegetables | Low-fat cottage cheese - 100 g, 3-4 nuts | |
This egg diet for weight loss is very effective and, to make it easier to tolerate, you can treat yourself to a glass of nutritious smoothie: soy milk, berries and flax seeds.
For 4 weeks
The peculiarity of the egg diet menu for 4 weeks is its gradual switch from protein to low carbohydrates. Physical activity should start from the second week, since during the first week the body will burn fat on its own as a result of ketosis.
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Breakfast | Drink 300 ml of cold water, after 10-15 minutes eat 2 hard-boiled eggs. | Drink 300 ml of cold water, after 15 minutes eat 2 eggs and one orange/grapefruit. Once every 3 days, eat 30 g of nuts: walnuts or almonds. | ||
| Dinner | 150 g lean chicken or beef, fresh vegetables | To the menu for the first week add 2 slices of whole wheat bread or a side of cereals cooked in water (buckwheat, brown rice), -100 g
Season the vegetable salad with a healthy sauce of lemon juice, herbs, 2-3 tablespoons of natural yogurt and a quarter of chopped avocado. |
||
| Afternoon snack | A glass of kefir, 100 g of cottage cheese or low-fat cheese. | You can add a handful of berries, flax seeds or muesli to kefir or cottage cheese and eat an apple after cheese. | ||
| Dinner | Boiled egg, 200 g baked or boiled fish, vegetables | The menu for dinner is the same, you can drink a glass of kefir in the evening. | ||
quit the diet
About 90% of those who lose weight on no-carb eating plans regain the weight they lost within a year. Often the hardest part of a diet comes after you quit because most people slack off, lose motivation, and fall back into their old habits.
The key to long-term weight management is lifestyle changes that involve smart eating and regular, rather than sporadic, physical activity.
Get off the diet:
- The day before ending the diet, calculate how many calories are needed to maintain body weight, taking into account all loads and weight change.
- Using calculations, create a meal plan of healthy and nutritious foods that will allow you to maintain your weight.
- Use the 3 to 4 week post-diet period to gradually adjust your caloric intake and portion sizes to your "ideal" plan.
Advantages and disadvantages
A diet based on chicken eggs has three main advantages: balance (except in monodiets), reduction of the feeling of hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered safe foods in terms of contamination with heavy metals and chemicals, unlike fish or milk.
Eggs are a source of valuable nutrients, such as vitamins D, E, K and B group, choline, selenium, phosphorus, zinc and carotenoids (lutein and zeaxanthin). Proteins make up 12. 6% of the product, and fats and carbohydrates make up only 0. 3% and 0. 7%, respectively. In addition, eggs are inexpensive, easy to obtain, and appreciated by most people.
They were previously thought to raise cholesterol levels, but most current studies show the increase is less than 10%. On the other hand, some scientists point to a relationship between egg consumption and coronary heart disease, so the possibility of a potential risk remains, especially for those who already suffer from cardiovascular disorders.
Osama Hamdiy's low-carbohydrate egg diet has one significant drawback - compliance with an exact plan, but the volume of portions in most cases is not limited. The disadvantage of other proposed diets is the need to count calories, which sometimes requires a lot of time and effort.
Result
The egg diet is effective, but specific results depend on the following factors:
- initial weight;
- rigor of compliance;
- presence of sports activities and general activity;
- age and basal metabolic rate.
If your starting weight is high and all conditions are met, you can lose:
- up to 20 kg in four weeks with the Osama Hamdiy diet;
- 2-5 kg for egg-orange;
- on average up to one kilogram per day for the rest.
Contraindications
Eggs are considered strong allergens, therefore the main contraindication of the listed diets is associated with the possible risk of hypersensitivity of the body to the product.
In addition, any protein diet, including egg, has a number of restrictions for health reasons:
- pregnancy and lactation;
- kidney (especially stone formation) and liver diseases;
- disorders of the gastrointestinal tract, especially those associated with increased acidity of the stomach;
- elevated blood cholesterol.
Eggs are surrounded by a halo of opposing opinions about the relationship between their benefits and harms. Some health experts don't consider them a healthy food, but others recommend eating a few pieces a day to replenish protein, vitamins and minerals. In any case, they are popular among those who want to lose weight due to their availability, usefulness and ability to effectively reduce hunger.