The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) ingredient. This diet typically includes high protein foods and low carbohydrate foods, which encourage 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.
This meal plan has several options. Some are created by nutritionists, balanced and designed for a long time, such as Osama Hamdiy's 4-week egg diet, others are limited to a few days and contain a minimum number of products.
general rules
Like everything else, the egg diet has some rules:
- Consult your doctor and undergo a medical examination, otherwise the result may be a manifestation of hidden diseases, such as kidney stones.
- Set realistic goals for yourself.
- A person who is losing weight cannot do without physical activity - it speeds up the process of losing weight, distracts from eating and improves mood.
- Limit the amount of salt because it binds water, so the horizontal line won't be as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that in order to maintain a beautiful figure, you need to eat dinner 4 hours before going to sleep, but not all experts agree with this. However, if you can't sleep because of hunger, drink kefir or snack on vegetables, because lack of sleep is followed by overeating - this is a proven fact.
- Try to cook eggs in the morning - this will ensure satiety at least until lunch.
- The fastest way to lose weight is the egg white diet. However, a carbohydrate-free diet is a direct path to ketoacidosis, when acetone is formed in the body as a result of the breakdown of fats, which causes irritation of the mucous membrane of the gastrointestinal tract and urinary system. Don't cut out healthy carbs, get them from fruits and whole grains.
Egg-orange diet
The diet is extreme and does not last more than five days. You get the minimum necessary protein from eggs, fiber and vitamin C from fruits. Drinking kefir in the evening calms the feeling of hunger and helps you fall asleep, and partially replenishes your calcium reserves.
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 - buy six oranges and eat the same number of eggs, one every hour.
Osama Hamdiy diet
Endocrinologist Osama Hamdiy recommended a diet that reduces 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 instructions:
- if the weight of the portion is not exactly specified, eat until you are full;
- such a 4-week egg diet does not involve personal modifications - substitution with similar foods or removal of unloved foods;
- after taking a break from following the diet, you need to start again;
- the first seven days can be repeated and then you can move on to the fourth week plan;
- if you are obsessively hungry, eat carrots, cucumbers or tomatoes (one or the other) a few 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 plan of such a protein egg diet for 4 weeks is shown in the table.
Monday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | Any of the products allowed on this day without quantity restrictions | Prescribed daily meals are distributed throughout the day, including breakfast | |
| Dinner | A type of unsweetened fruit | 2 boiled eggs, green salad | A kind of fruit | Boiled / grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit; tuna - normal canned without fat or boiled - 160-180 grams |
| Dinner | Lean grilled meat | 2 boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/roasted, skinless), tomatoes, an orange/grapefruit | Grilled meat, green salad | Cooked vegetables and greens | Boiled / grilled meat - 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange / grapefruit / apple |
| Dinner | 2 boiled eggs, a rye toast, an orange/grapefruit, green salad | 2 boiled eggs, an orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (cottage cheese), a wheat toast, tomatoes | Grilled meat, cucumber | Fruits, cooked vegetables and herbs | 1 tablespoon low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; a rye toast; an orange/grapefruit; tuna - normal canned without fat or boiled - 160-180 grams |
| Dinner | Grilled meat without fat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A kind of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, greens | 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 | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | 2 boiled eggs, boiled vegetables | fish/shrimp (boiled, steamed) | Grilled meat or kritsa, boiled vegetables | Boiled / grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange / grapefruit / salad |
| Dinner | Fish (boiled or steamed), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A kind of fruit | Grilled meat, tomatoes, an orange/grapefruit | A kind of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; a rye toast; an orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | A kind of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, cooked vegetables, tomatoes, an orange/grapefruit | Chicken, cooked vegetables, tomatoes, an orange/grapefruit | A kind of fruit | Tuna - normal canned without fat or boiled - 160-180 grams; 1 spoon of low-fat cheese / cottage cheese; a rye toast; 2 tomatoes; one meal - boiled vegetables; an orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg diet menu
The egg diet menu changes depending on the duration.
3 days
The daily diet is based on eggs, citrus fruits, vegetables and meat:
- morning - orange/grapefruit and two eggs;
- lunch - a portion of fresh or boiled vegetables, 2 eggs;
- in the evening - a portion of lean meat or chicken (boiled, steamed), a portion of vegetables, an orange / grapefruit.
A portion is the volume that fits into a handful (of vegetables) or a piece of meat the size and thickness of a palm.
for 5 days
The low-carb egg diet usually consists of the same foods for 5 days. All three meals consist 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, herb or green tea | Boiled chicken breast - 150 g, greens, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, greens, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Roast turkey - 150 g, fresh vegetables, apple |
The meal can be supplemented with kefir - up to two glasses per day.
for 7 days
The low-carb egg diet can be a continuation of the previous one for a week, the daily menu includes the following:
- 3-4 eggs;
- meat without fat or poultry without skin - up to 200 g;
- fruits - orange / grapefruit / apple;
- vegetables - cabbage, carrots, cucumbers, tomatoes and greens;
- low-fat kefir - no more than 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 extra fruit or wholemeal bread. The amount of vegetables is not limited, but the norm is no more than five servings per day. You can flavor it 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's menu of Osama Hamdiy's meal plan.
for 2 weeks
The 2-week egg diet is long-term and should contain not only protein and fiber, but also the necessary minimum fat and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 boiled eggs, tea with a spoonful of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (except potatoes), a slice of whole grain bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato puree) |
| Dinner | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelet from 1 yolk and 2-3 proteins, steamed 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 from 1 egg yolk, 2-3 proteins, skimmed milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | Dinner | Lean beef - 250 g, buckwheat porridge with water - 100 g, greens | Salmon cloves - 200 g, and vegetables - potatoes, peppers, carrots |
| Dinner | Low-fat cottage cheese or cheese - 100 g, egg | Omelet, green peas | |
| Thursday | Dinner | Fatty seafood 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 fruits - 150 g | |
| Friday | Dinner | Boiled beef - 200 g, steamed broccoli, 2 slices of whole grain bread | 1 fried potato, low-fat cheese, tomato salad |
| Dinner | 2 eggs, low-fat cottage cheese with fruit - 150 g. | Fish - 250 g, vegetable casserole 1 egg | |
| Saturday | Dinner | Steamed chicken fillet - 250 g, fresh vegetable salad, green peas | Chicken breast soup - 200 g, cabbage and carrot, 2 slices of whole grain 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, greens, a slice of rye bread |
| Dinner | Eggs, steamed 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, mixed berries, flax seeds.
for 4 weeks
The special feature of the 4-week egg diet menu is the gradual change from protein to low-carbohydrate content. It is worth starting physical activity from the second week, because in the first week the body burns fat on its own due to ketosis.
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Breakfast | Drink 300 ml of cold water, after 10-15 minutes eat 2 boiled eggs | Drink 300 ml of cold water, after 15 minutes eat 2 eggs and an orange/grapefruit. Eat 30 g of nuts - walnuts or almonds - once every 3 days | ||
| Dinner | 150 g lean chicken or beef, fresh vegetables | In the first week's menu, add 2 slices of whole grain bread or a side dish of cereal flakes boiled in water (buckwheat, brown rice), -100 g
Season the vegetable salad with lemon juice, herbs, 2-3 tablespoons of natural yogurt and chopped avocado quarters. |
||
| Afternoon snack | A glass of kefir, 100 g of low-fat cottage cheese or cheese | You can add a handful of berries, flax seeds or muesli to kefir or cottage cheese, and after cheese, eat an apple. | ||
| Dinner | Boiled egg, 200 g of fried or boiled fish, greens | The dinner menu is the same, you can drink a glass of kefir in the evening | ||
Leaving the diet
About 90% of people who lose weight on a carb-free diet regain the weight they lost within a year. The hardest part of dieting often comes after going off the diet because most people relax, lose motivation and go back to their old habits.
The key to long-term weight control is lifestyle changes, which include not sporadic but regular, smart eating and physical activity.
Exiting the diet:
- The day before the end of the diet, calculate how many calories are needed to maintain your body weight, taking into account all the loads and the changed weight.
- Use calculations to develop a meal plan that includes healthy and nutritious foods that will allow you to 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
A diet based on chicken eggs has three main advantages: balance (except for mono-diets), reduced hunger and the ability to preserve muscle mass. A fourth benefit 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 B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein accounts for 12. 6% of the product, while fat and carbohydrates account for only 0. 3 and 0. 7%, respectively. Also, eggs are cheap, easy to get, and loved by most people.
They used to be thought to raise cholesterol, but most current studies put the increase at less than 10%. On the other hand, some scientists see a link between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disorders.
Osama Hamdiy's low-carb egg diet has a significant drawback - the exact plan must be followed, but the amount of servings is not limited in most cases. The disadvantage of other recommended 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;
- strictness of compliance;
- presence of sports activities and general activity;
- 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 with the Osama Hamdiy diet;
- 2-5 kg egg-orange;
- on average up to one kilogram per day the rest.
Contraindications
Eggs are considered a strong allergen, so the main contraindication of the listed diets involves the possible risk of hypersensitivity of the body to the product.
In addition, all protein diets, including the egg diet, have several restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney diseases (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those associated with increased acidity of the stomach;
- elevated cholesterol levels in the blood.
Eggs are surrounded by a halo of conflicting opinions about the relationship between their benefits and harm. Some health experts don't consider them a healthy food, while others recommend eating a few a day to get your protein, vitamins, and minerals. In any case, they are popular among those who want to lose weight due to their availability, usefulness and effective ability to suppress hunger.