The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) ingredient. Typically, this diet includes lots of protein-rich foods and low-carbohydrate foods, stimulating the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the lack of serious negative health consequences.
There are several options for this meal plan. Some are created by nutritionists, balanced and designed for the long term, such as Osama Hamdiy's 4-week egg diet, others are limited to a few days and includeMinimum amount of product.
General rules
Like all others, the egg diet implies a number of rules:
- Consult your doctor and have a physical examination, otherwise the results may indicate underlying diseases such as kidney stones.
- Set realistic goals for yourself.
- A person who is losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts you from food and raises mood.
- Limit salt, it binds to water so the plumb line will not be impressed.
- Drink lots of filtered water and take vitamin supplements.
- It is believed that to stay in good shape, you need to eat dinner 4 hours before going to bed, but not all experts agree with this. However, if you cannot sleep due to hunger, drink kefir or snack on vegetables, because lack of sleep entails overeating - this is a proven fact.
- Try to cook eggs in the morning - this will ensure satiety at least until lunch.
- The fastest weight loss method 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 irritates the mucous membranes of the digestive tract and genitourinary system. . Don't cut out healthy carbohydrates; Get them from fruits and whole grains.
Orange egg diet
The diet is very harsh and lasts no more than five days. You get the minimum amount of protein you need from eggs, and fiber and vitamin C from fruit. Drinking kefir in the evening will quell hunger and help you sleep well, and will also replenish some of your calcium supply.
This egg diet has a simple menu:
- Variation 1 - one boiled egg and 2 oranges in the morning, 2 eggs and one orange for lunch, one 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 recommends a diet that helps lose weight due to the body's normal biochemical reactions and does not depend on calorie content. This 4-week egg diet is also known as Maggi, named after the famous Margaret Thatcher.
General guidance:
- If portion weight is not specified accurately, eat until full;
- Such an egg diet for 4 weeks does not involve personal modifications - replacement with similar dishes or elimination of unloved foods;
- After taking a break from the diet, you need to start it again;
- The first seven days can be repeated and then move on to the fourth week plan;
- If you are extremely hungry, eat carrots, cucumbers or tomatoes (one or the other) a few hours after your previous meal;
- cook vegetables without oil;
- Tea and coffee are acceptable if you do not have 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 plan for such an egg protein diet, designed for 4 weeks, is presented in the table.
Monday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | Any product is allowed on this day without quantity limit | Daily prescribed food is distributed throughout the day, including breakfast | |
| Dinner | A sugar-free fruit | 2 boiled eggs, green salad | A type of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; one orange/grapefruit; tuna - a standard can of canned fat-free or boiled food - 160-180 grams |
| Dinner | Lean grilled meat | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, skin removed), tomato, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple |
| Dinner | 2 boiled eggs, one rye bread, one orange/grapefruit, green salad | 2 boiled eggs, one orange/grapefruit |
Wednesday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (fresh cheese), a toast, tomato | Grilled meat, cucumber | Fruits, boiled vegetables and herbs | 1 tablespoon cottage cheese/low-fat cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; a rye toast; one orange/grapefruit; tuna - a standard can of canned fat-free or boiled food - 160-180 grams |
| Dinner | Grilled meat is not fatty | 2 boiled eggs, boiled vegetables |
Thursday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, green vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple |
| Dinner | Grilled meat, green salad | 2 boiled eggs, tomatoes, boiled vegetables |
Friday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | 2 boiled eggs, boiled vegetables | Fish/shrimp (boiled, stewed) | Grilled meat or kritsa, boiled vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange/grapefruit/lettuce |
| Dinner | Fish (boiled or stewed), green salad, one orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | Grilled meat, tomato, one orange/grapefruit | A type of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons cottage cheese/low-fat cottage cheese; 2 tomatoes; 2 cucumbers; a rye toast; one orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | A type of fruit |
Sunday
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, boiled vegetables, tomatoes, one orange/grapefruit | Chicken, boiled vegetables, tomatoes, one orange/grapefruit | A type of fruit | Tuna - a standard can of canned fat-free or boiled food - 160-180 grams; 1 tablespoon cottage cheese/low-fat cottage cheese; a rye toast; 2 tomatoes; one meal - boiled vegetables; one orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomato, one orange/grapefruit |
Egg diet menu
The egg menu changes depending on the time.
In 3 days
Daily diet based on eggs, citrus fruits, vegetables and meat:
- morning - orange/grapefruit and two eggs;
- lunch - a portion of fresh or boiled vegetables, 2 eggs;
- evening - a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, an orange/grapefruit.
A serving is defined as a handful (of vegetables) or a piece of meat about the size and thickness of the palm of your hand.
In 5 days
The 5-day low-carb egg diet typically includes the same foods. Each of the three meals includes protein (eggs, fish, meat) and fiber (vegetables, fruits).
An example menu is shown in the table:
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| first | Two eggs (boiled or scrambled), orange/grapefruit, herbal tea or green tea | Boiled chicken breast - 150 g, green vegetables, orange/grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, green vegetables, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herbs salad, grapefruit | ||
| 5 | Roast turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two glasses per day.
In 7 days
The one-week low-carb egg diet can be a continuation of the previous diet; Daily menu includes:
- from 3 to 4 eggs;
- meat without fat or poultry without skin - up to 200 g;
- fruit - orange / grapefruit / apple;
- vegetables - cabbage, carrots, cucumbers, tomatoes and greens;
- low-fat kefir - up to 2 cups or cottage cheese - 100 g;
- water and green tea - 2 l.
A more balanced 7-day egg diet includes more carbohydrates, such as additional fruit or whole-grain bread. The amount of vegetables is not limited but the limit is no more than five servings per day. You can season them with lemon juice, herbs and even red pepper - according to scientists, it stimulates metabolism.
The 7-day egg diet can be based on the first week menu of Osama Hamdiy's meal plan.
in 2 weeks
The 2-week egg diet is long-lasting and should include not only protein and fiber but also the minimum amount of fat and carbohydrates required.
| First week | The second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 boiled eggs, tea with a small spoon of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (except potatoes), one slice of wholemeal bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato paste) |
| Dinner | Eggs, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelet includes 1 yolk and 2-3 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 | Omelet from 1 egg yolk, 2-3 egg whites, skim milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | Dinner | Lean beef - 250 g, buckwheat porridge with water - 100 g, green vegetables | Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots |
| Dinner | Cheese or low-fat cottage cheese - 100 g, eggs | Omelette, green beans | |
| Thursday | Dinner | Fatty sea fish soup - 200 g and vegetables - 1 small potato, carrot | Roast beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| Dinner | Omelette, glass of kefir | Low-fat cheese with fruit - 150 g | |
| Friday | Dinner | Boiled beef - 200 g, steamed broccoli, 2 slices of whole grain bread | 1 baked potato, low-fat cheese, tomato salad |
| Dinner | 2 eggs, low-fat cheese with fruit - 150 g. | Fish - 250 g, stewed vegetables with 1 egg | |
| Saturday | Dinner | Steamed chicken - 250 g, fresh vegetable salad, green beans | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of wholemeal bread |
| Dinner | Low-fat cheese - 100 g, 3-4 walnuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | Dinner | Grilled beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Beef stew - 250 g, greens, slices of rye bread |
| Dinner | Eggs, stewed vegetables | Low-fat cheese - 100 g, 3-4 walnuts | |
This egg diet for weight loss is very effective, and to make it easier to tolerate, you can treat yourself to a nutritious smoothie - soy milk, mixed berries, flax seeds.
in 4 weeks
The special feature of the 4-week egg-eating menu is the gradual change from protein to low carbohydrates. Physical activity should start from the second week, because during the first week the body will burn fat on its own due to ketosis.
| First week | The second week | Third week | The fourth week | |
|---|---|---|---|---|
| Breakfast | Drink 300ml of cold water, then eat 2 boiled eggs after 10-15 minutes | Drink 300ml of cold water, after 15 minutes eat 2 eggs and an orange/grapefruit. Every 3 days, eat 30 g of nuts - walnuts or almonds | ||
| Dinner | 150g lean chicken or beef, fresh vegetables | To the first week's menu, add 2 slices of wholemeal bread or a plate of cereals cooked in water (buckwheat, brown rice), -100 g
Season the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons plain yogurt and a portion of chopped avocado |
||
| Afternoon snack | A glass of kefir, 100 g of cottage cheese or low-fat cottage cheese | You can add a few berries, flax seeds or muesli to kefir or cottage cheese, and eat an apple after the cheese. | ||
| Dinner | Boiled eggs, 200 g grilled or boiled fish, green vegetables | The menu for dinner is the same, you can drink a glass of kefir in the evening | ||
Quit your diet
About 90% of people who lose weight on a no-carb diet regain the weight lost within a year. Usually, the hardest part of a diet comes after finishing the diet because most people relax, lose motivation, and fall back into old habits.
The key to long-term weight control is lifestyle changes that include smart eating and regular rather than sporadic physical activity.
Get out of the diet:
- The day before the end of the diet, calculate the calories required to maintain body weight, taking into account all loads and weight changes.
- Using calculations, develop a meal plan of healthy and nutritious foods to help you maintain your weight.
- Use the 3-4 week post-diet period to gradually adjust your calorie intake and portion sizes to your "ideal" plan.
Advantages and disadvantages
Diets based on chicken eggs have three main advantages - balance (except mono diets), reduced hunger and the ability to maintain muscle mass. The fourth advantage is that eggs are considered a safe food in terms of heavy metal and chemical contamination, unlike fish or milk.
Eggs are a source of valuable nutrients such as vitamins D, E, K and group B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein makes up 12. 6% of the product, fats and carbohydrates are only 0. 3% and 0. 7%, respectively. In addition, eggs are inexpensive, easy to find and loved by almost everyone.
They were previously thought to increase cholesterol levels, but most studies now show this increase is less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease so there is still a potential risk, especially for people who already have cardiovascular disease.
Osama Hamdiy's low-carbohydrate egg diet has a significant drawback - compliance with an exact plan, but the volume of servings in most cases is not limited. The disadvantage of other recommended diets is the need to calculate calories, which sometimes takes a lot of time and effort.
Result
The egg diet is effective, but specific results depend on the following factors:
- initial weight;
- strict compliance;
- the presence of sports and general activities;
- age and basal metabolic rate.
If your initial weight is high and all conditions are met, you can lose:
- up to 20 kg in four weeks on the Osama Hamdiy diet;
- 2–5 kg for egg oranges;
- an average of up to a kilogram per day for the rest.
Contraindicated
Eggs are strong allergens, therefore the main contraindications of the listed diet are related to the risk of the body becoming hypersensitive to the product.
In addition, any protein diet, including the egg diet, has a number of limitations for health reasons:
- pregnancy and lactation;
- kidney disease (especially stone formation) and liver;
- gastrointestinal disorders, especially those associated with increased stomach acid;
- increased blood cholesterol.
Eggs are surrounded by a halo of conflicting opinions about the relationship between their benefits and harms. Some health experts do not consider them a health food, but others recommend eating a few pieces a day for protein, vitamins and minerals. In any case, they are very popular among people who want to lose weight due to their availability, usefulness and ability to effectively reduce hunger.