Egg food is simple, affordable and most importantly, effective. And you can eat it not only eggs. Nutritionists recommend how to diversify the diet on the egg diet so that you do not feel attracted to prohibited items.
Diet can not only help lose weight. They are also excellent exercises for endurance and willpower. This quality is necessary for self -control, on which the preservation of the results achieved and the acquisition of self -confidence depend.
One of the diets designed for self -discipline is the egg diet. This method of dealing with extra pounds is very popular. The Egg Diet does not recommend eating eggs alone! But chicken eggs are the main ingredient in his menu. And the action is based on a chemical reaction in the body. Therefore, it requires the fulfillment of all rules. However, the rewards in the form of weight loss are well worth it. Plus, an egg diet to lose weight will not make you hungry. An interesting feature is the protein -rich diet, which ensures long -term satiety.
rules
- You need to eat three times a day - without snacks.
- Recommended for dinner before 18: 00.
- You cannot replace lunch with dinner or vice versa.
- Eggs must be boiled gently, but no salt should be added.
- If the amount of product allowed is not specified, you can consume it in unlimited amounts. But this does not mean you can abuse it.
- Cook the salad without adding salt and oil.
- You can substitute oranges for grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat must be cooked without fat, chicken without skin. Lambs must be excluded.
- Your diet should start with citrus fruits.
- Watch your drinking regimen. Drink at least 2 liters of still water daily. The efficiency of removing toxins and toxins from the body depends on this.
- You can drink natural tea and coffee, but no additives.
- If you still feel hungry - eat fresh cucumbers, but not earlier than two hours after the planned meal.
- During the diet, it is recommended to do a set of exercises (your choice).
- If, for whatever 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 lose 2 to 5 kg.
3 Day Egg Diet Principles for Weight Loss:
- Divide your food into three stages.
- Break time between meals should be 4 hours.
- Eat one type of vegetable at a time.
- If you feel very hungry, drink green tea with lemon.
Three -day menu:
- 3 eggs (without salt);
- 1 grapefruit seed;
- vegetable salads (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, clean water (no restrictions), diet drinks (not exceeding 300 ml per day).
For 5 days
In five days, you can lose 3 to 6 extra pounds.
Day 1
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150 g boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g of lettuce (cucumber + tomato + 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 roasted 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 of lettuce (Chinese cabbage + carrots + apples).
Day 5
- Breakfast: 2 eggs, 200 g salad (Chinese cabbage + carrots + apples).
- Lunch: 150 g boiled shrimp, 1 egg, 100 g of Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
An egg diet for 7 days will help lose weight by 3-8 pounds, 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.
Day 2
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 g boiled chicken breast, 2 grapefruit seeds.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (1. 5% fat).
Day 3
- Breakfast: 1 egg, tea.
- Lunch: 200 g of boiled beef, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, greens in any quantity.
- Lunch: 200 g grilled chicken breast, 150 g of salad (Chinese cabbage + cucumber + tomato + 2 tablespoons sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g salad (boiled carrots + 2 boiled eggs + greens + 2 tablespoons sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g boiled 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 weeks
An egg diet for 2 weeks will allow you to lose 7-15 pounds.
Breakfast for all time: 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 roast 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 vinaigrette, 100 g boiled stew, 100 g of Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g of fruit salad (orange + apple + pear + kiwi).
- Dinner: beef (150 g), 2 tomatoes, celery (as much as you want), coffee.
Day 7
- Lunch: 200 g 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 the first menu.
4 weeks
An egg diet for 4 weeks will help you lose 10-20 pounds.
Week number 1
Breakfast of the first and 2nd week: 1/2 orange or grapefruit, 1-2 boiled eggs.
Day 1
- Lunch: fruit in any quantity (from allowed).
- Dinner: 200 g of boiled meat (except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 g of lettuce (cucumber + tomato + pepper + carrot), 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 roasted beef.
Day 4
- Lunch: fruit allowed in any quantity.
- Dinner: 150 g of grilled meat (your choice), 100 g of salad (cucumber + Chinese cabbage + carrots).
Day 5
- Lunch: 2 boiled eggs, 200 g of boiled vegetables (your choice).
- Dinner: 200 g boiled hake, 1 orange or grapefruit.
Day 6
- Lunch: fruit in any quantity.
- Dinner: 200 g of boiled beef.
Day 7
- Lunch: 200 g grilled chicken breast, 2 tomatoes, 100 g boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled vegetables.
Week number 2
Day 1
- Lunch: 150 g of grilled meat (your choice), 150 g of salad (cucumber + tomato + pepper + carrot).
- Dinner: 2 boiled eggs, 150 g of salad (cucumber + tomato + pepper + carrot), 1 orange or grapefruit.
Day 2
- Lunch: 200 g of roast meat (your choice), 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g 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 fresh fruit (seasonal).
Day 7
- Lunch: 200 g boiled chicken breast, 2 tomatoes, 100 g boiled vegetables, 1 grapefruit.
- Dinner: 200 g 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 fruit in any quantity (except the prohibited ones).
- Day 2: Throughout the day you need to eat boiled and fresh vegetables in large quantities.
- Day 3: boiled vegetables and fresh salads in any quantity.
- Day 4: boil 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 large quantities throughout the day (for example, only apples or apricots).
Week number 4
Products are distributed throughout the day with no time limit. It is forbidden to add anything to the list of specified 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 of roast beef, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear, or orange.
Day 3
50 g of low -fat cheese, 100 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g of boiled chicken, 3 tomato seeds, 1 cucumber, 1 toast (20 g), 1 grapefruit seed.
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.
Get out of the diet
The right way out of the diet will ensure not only the consolidation of the results achieved, but also allow you to lose weight for some time to the optimal weight for your body. The main principle for getting out of nowhere, and especially from a strict egg diet is consistency. The point is that for some time you have to eat foods that are included in the diet. This will save the body from stress and allow you to switch to proper nutrition, without endangering your health (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 must be baked, steamed, or boiled. Frying is allowed very rarely, and not earlier than three weeks after the end of the course.
- Your diet should contain lean meats, poultry, sea and river fish, dairy products.
- Exiting the egg diet to lose weight involves switching to fractional foods: 4-6 times a day. At the same time, you should eat no more than 300 g of food at a time.
- Replace high-calorie candies with marshmallows (without chocolate glaze), marmalade, marshmallows, jellies. 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 reject starchy foods. Consumption of bran and rye bread is allowed, but not exceeding 70 g per day.
- Don't drink alcohol. First, alcohol is high in calories, and second, it can lead to overeating. Sometimes you can afford a glass of dry wine.
- Season salad with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water a day without gas.
- Sugar intake should be minimized and salt should not be used excessively. Flavors containing flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits must be in your diet every day - according to the season.
- Eat slowly, chewing each bite carefully, until the food is better absorbed. Don’t be distracted by reading news feeds and watching TV, otherwise you risk eating too much. Food is a process that requires full concentration and should not be rushed.
- Exercise, walk more, and avoid using elevators. Do a body wrap (no more than twice a week) and massage with anti -cellulite cream - this will improve the condition of your skin.
Just change your eating and exercise habits that allow you to stay slim.
Contraindications
Before the egg diet, regardless of the duration of the chosen course, be sure to consult a specialist. This will help identify and prevent possible complications.
- Allergic 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 uncomfortable, nauseous, dizzy, stop the course immediately and switch to a frugal diet.