Egg diet for a week: menu and results

29 October 2023

Weight loss products that work quickly are always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, people who want to quickly get a slim figure continue to experiment. A weekThe egg diet is considered to be one of the healthiest and least stressful of all the express diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you will be able toCan get real results.

How does a low carb diet with eggs work?

The 7 day egg diet is based on the chemical processes occurring in the body. It limits the intake of quickly digestible carbohydrates. Which includesEggs contain a very large amount of protein, the processing of which requires more energy than the absorption of carbohydrates.The yolk contains a large amount of vitamin H or biotin. It speeds up the metabolism and promotes the burning of deposited fat to obtain glucose, which is not supplied to the body during the diet. Chicken eggs rich in luteinContains Vitamin A, which is a strong antioxidant and helps simplify your diet.

Benefits of eggs for weight loss

Eggs are a unique product, the composition of which is rich in vitamins, beneficial minerals and microelements.A diet based on them not only will not harm your health, but will also bring tangible benefits due to the following properties:

They are rich in vitamins A, E, D, groups B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
Their regular use helps to improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
When consuming them, practically no toxic substances are formed, since the body absorbs the product completely.
They contain a large amount of protein - natural protein. This diet not only promotes weight loss, but also promotes good physical fitness.
The calorie content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not have to endure the feeling of hunger.

Egg diet rules for 7 days

This method of weight loss has its own clear rules that must be strictly followed to achieve the desired result and not harm your health.

Throughout the week you need to drink plenty of fluids - 2-2. 5 liters of water (required). Drinking green or herbal tea without sugar is also useful.
It is important to follow the diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
It is better to avoid snacking, but if you are very hungry you can eat cucumber, carrot or apple.
Eliminate sugar from your diet and limit salt intake.
You should not drink alcohol at all for the whole week.
Avoid flavor-enhancing seasonings (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of hormones that signal satiety; The more such additives there are in food, the greater the risk of breakage.
Physical activity will help you achieve better results.
It is necessary to exclude everything fried, fatty and containing flour. And also potatoes, figs, grapes, dates.
Salad can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not with mayonnaise.
The last meal should be 3-4 hours before bedtime.
If you really want to eat something sweet, then in order to avoid breakdowns, you can prepare a light fruit salad (200 g) from permitted products, seasoning it with low-fat yogurt, or a can of dark chocolate. Can eat a piece.
If a breakdown occurs, you need to start the diet from the beginning.

List of permitted products

Egg diet for weight loss does not mean that you have to eat only eggs for the whole week. There is a wide selection of products that enhance the weight loss effect, For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which accelerates and improves energy metabolism in the body. Foods allowed during the diet:

Chicken egg (soft-boiled or omelet);
any citrus fruits (orange, grapefruit, lemon);
Lean boiled or stewed meat (chicken, turkey, beef);
Low-fat fish (hake, cod, pike perch);
Vegetables (cabbage, carrot, cucumber, capsicum, beetroot);
Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
low-fat or low-fat dairy products (milk, kefir, cheese, cottage cheese);
Greens (lettuce, celery, spinach).

How much weight can you lose in a week?

Weight loss is an individual process. It is different for everyone. With this diet you can lose 3 to 6 kg in a week. These are big numbers for such a short period of time.Much depends on the lifestyle of the losing weight person, the amount of physical activity and the speed of metabolic processes in the body. The more energy you expend while dieting, the more pounds you can lose in a week.

advantages and disadvantages

Like any diet, the egg diet also has both advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons to realistically assess the result you can achieve, and the mostThe important thing is not to harm your health.

Benefit

This diet is economical, does not include expensive foreign products and everyone can afford it.
It does not take much time or effort to prepare the dish.
You will not have to remain hungry during this diet. Eggs are rich in protein and are filling. And fruits and vegetables contain a lot of fiber, which also makes you feel full.
Due to the variety of healthy foods on the menu, this diet will not cause any harm to your health.
Eggs contain a lot of vitamins and beneficial microelements that have a positive effect on the condition of the skin and hair.

shortcomings

Eggs and citrus fruits are allergenic foods. Because of this this diet is not suitable for everyone.
Weakness, drowsiness and fatigue are possible during diets. Any diet is a kind of stress for the body.
Often diets, including egg diets, cause constipation.
If you stick to this diet for a long time (more than a week), it may damage your kidneys.

Opinion of doctors and nutritionists about the effectiveness of the diet

Doctors and nutritionists do not recommend sticking to this diet for a long time.The maximum duration of proper healthy weight loss is seven days, but not more than that.Experts argue that this diet is unbalanced due to the large amount of proteins and virtually no carbohydrates and fats. An unbalanced diet can lead to a deficiency of important vitamins and microelements, which will subsequently lead to health problems.

egg diet menu for a week

first day	Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml).
second day	Breakfast: 2 soft-boiled eggs, fresh citrus fruit juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 soft-boiled eggs, 1 citrus, low-fat milk (250 ml).
on the third day	Breakfast: warm water (250 ml) lemon juice (1 tablespoon), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus. Dinner: Mineral water (250 ml), 2 soft boiled eggs.
fourth day	Breakfast: 2 egg omelette (you can add a little milk and herbs to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: salad leaves (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml).
fifth day	Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, some greens, 1 tablespoon low-fat sour cream), 1 citrus fruit, tea or coffee without sugar. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft-boiled egg, cooked low-fat fish fillet (400 g).
sixth day	Breakfast: low-fat cottage cheese (250 g), citrus fruit juice (300 ml). Lunch: 2 soft boiled eggs, 2 citrus fruits. Dinner: still mineral water (in unlimited quantities), if you feel very hungry – carrot (1 pc) or cucumber (1 pc).
seventh day	Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: lean boiled or stewed meat (350 g), 1 citrus. Dinner: still mineral water (in unlimited quantities), if you feel very hungry – carrot (1 pc) or cucumber (1 pc).

recipe

For many people, the word "diet" is associated with starvation and tasteless, monotonous food. In fact, there are a lot of different recipes for wonderful diet dishes. Eating deliciously and losing weight is real. You just need to choose "healthy"Need to spend a little more time preparing dishes. It is important to replace habitual unhealthy foods with foods that will make your body healthy and slim. For example,Dress the salad not with mayonnaise, but with low-fat sour cream, cook more in a double boiler, and if you simmer the meat with various spices, it will be dietary, but not monotonous.

Boiled Egg Omelet with Herbs

Cooking Time: 20 minutes.
Number of servings: 1 person.
Calorie content of the dish: 110 kcal per 100 g.
Purpose: Breakfast.
Preparation Difficulty: Easy.

Steamed diet omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without yolk or butter.Protein foods are extremely useful for those who want to have a beautiful body shape.This dish is cooked in steam. Due to the fact that during cooking it is not exposed to too high temperatures, the products retain their vitamins and beneficial microelements.

Material:

Chicken eggs – 2 pieces;
Milk – 100 grams;
Salt, pepper - to taste;
Greens – to taste.

cooking method:

First, separate the white from the yolk, then add salt and pepper to the protein mass.
- Add milk to it and beat well until a thick foam forms.
Pour the resulting mixture into a container, then place in a double boiler for 10 minutes.
Sprinkle finely chopped herbs over the finished dish.

Baked Chicken Breast

Cooking Time: 60 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 148 kcal (per 1 breast).
Purpose: Lunch, Dinner.
Preparation Difficulty: Medium.

Chicken breast is a unique product for losing weight. It is very high in protein, very little in fat. Chicken fillet is filling, but low in calories. Boiled or baked meat contains a small amount of cholesterolAnd to prevent the breast from becoming dry and tough, it must be cooked properly.In this recipe, fillets are cooked in a marinade of broth, citrus, and seasonings.This meat will be tender, juicy, aromatic and will not harm your figure.

Material:

Chicken breast – 3 pieces;
Lemon – 1 piece;
Chicken broth (can be replaced with orange juice or water) – 450 ml;
Salt, pepper, thyme (any spice) - to taste.

cooking method:

Wash the chicken breasts, add salt and pepper, rub the spices all over.
Pour chicken broth/juice/water into the pan where the fillets will be baked, then add the juice of 1 lemon, its rind, thyme and any other spices you like.
Mix the mixture well.
Place chicken breasts in baking dish.
If desired, you can place lemon slices and a few sprigs of thyme around the meat.
Place the pan in the oven, bake for 30-40 minutes in an oven preheated to 200 degrees.

Vegetable Salad with Eggs and Cream Cheese

Cooking Time: 40 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 180 kcal per 100 g.
Purpose: Lunch, Dinner.
Preparation Difficulty: Easy.

Salad with vegetables, shrimp, curd cheese is a delicious dish that will surely delight those on a diet. Vegetables and herbs help to enhance the taste of shrimp. Shrimp are easily digested in the body and contain almost no fat. But these seafood products contain a huge amount of useful micro elements and are good for the gastrointestinal tract. Contribute to balanced functioning.

Material:

Shrimp (large) – 200 grams;
Cucumber – 2 pieces;
Capsicum – 1 piece;
Egg – 2 pieces;
Low-fat curd cheese – 150 g;
Lemon – 1 piece;
Garlic – 1 clove;
Fresh herbs - 40 grams;
Salt and pepper to taste.

cooking method:

Boil raw shrimp in salted water (you can add bay leaves and allspice) and peel them from the shell and gut.
Cut the shrimp into small pieces and sprinkle with lemon juice.
Cut hard boiled eggs into small cubes.
Peel the cucumber and cut it into small pieces.
Cut the capsicum into small cubes or slices.
Cut the greens.
Mix all the chopped ingredients.
Add the chopped herbs and squeezed garlic to a garlic pot.
Add cream cheese.
Season with salt and pepper.
The prepared salad can be laid out on lettuce leaves.

How to get out of the diet correctly

The end of the diet does not at all mean the beginning of the "Belly Festival". You need to get out of the diet wisely. Within a week, the body becomes accustomed to monotonous food, so you need to gradually switch to a balanced, varied diet. Need to return.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats, and dairy products.It is advisable not to increase the quantity or at least do it gradually. The period after leaving the diet is important, because if you do not follow the diet, you not only risk regaining the lost kilograms. Lift, but also risk gaining new kilograms.

Side effects and contraindications

Egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special stamina. If there are any restrictions, it is necessary to interrupt the diet or not start it at all. , otherwise it may cause serious complications or side effects.

Side effects:

constipation;
irritability;
Tiredness;
weakness;

Difference:

The weekly egg diet is not recommended during pregnancy and breastfeeding.
People who are allergic to eggs and citrus fruits should not choose this diet.
In case of chronic diseases of the kidneys, liver or gastrointestinal tract, be sure to consult your doctor before following any diet.
If your cholesterol level is high then you need to be careful, because egg yolk contains cholesterol and consuming it in excess can be harmful to health.