The whole-month egg diet is one of the well-known methods of losing weight, which requires careful preparation and strict discipline. It is most correct, of course, to embark on such an event in advance, without providing for this month any long-distance trips and serious loads.
This is due to the fact that any diet, as a rule, represents a serious burden on the body, and the deviation from the recommendations on nutrition leads to the fact that all efforts will be wasted.
Egg diet for 4 weeks: the essence, principles, pros and cons
A diet based on ingestion of eggs, among nutritionists, is considered one of the most balanced. That is why, with the observance of the correct regimen, there is no need to maintain additional vitamin and mineral supplements - such a diet does not constitute a so-called “mono-diet”.
Eggs, for a number of reasons, are considered a product that is hard for the stomach to digest. There is even an assumption that they are completely harmful to the human body, but this is far from the case.
What is of great importance is what kind of diet is present in a person's life and whether he correctly observes the regime. Also, the digestibility is influenced in many ways by the way the product is prepared - the hard-boiled eggs are perceived most easily by the stomach - it is no coincidence that such yolks are recommended by doctors to introduce as complementary foods to children of the first year of life after teething.
Another position of opponents of this way to lose weight is due to the fact that eggs allegedly contain many calories. However, this opinion is erroneous - in fact, the caloric content of an average egg in size does not exceed 100 kcal, and most of them are concentrated in the yolk - as a storage of nutrients. However, despite all this, eggs are a fairly satisfying food product that perfectly satisfies hunger.
If, for example, it is good to have breakfast with eggs, then for lunch and dinner the organism will require much less. Some scientists even argue that eating eggs in the morning has a beneficial effect on the weight loss process.
In addition, the yolk and protein contain a large amount of substances necessary for the body: these are vitamins A, B1, B2, B6, B12, D, E, K, folic and nicotinic acids, as well as trace elements like calcium, magnesium, iron, iodine phosphorus , copper and cobalt.
It is believed that in the first two weeks there is a sharp weight loss, the next two weeks allow us to consolidate the result.
As already mentioned, the duration of the diet is 30 days, and the recommended frequency is no more than once a year.
The product is the basis - of course, chicken eggs in conjunction with plant foods, characterized by a low content of protein and carbohydrates. At the same time, various publications and Internet sources claim that weight loss for such a diet ranges from 1 to 27 kilograms (depending on the initial weight).
Contraindications should be mentioned:
- liver and kidney disease;
- allergy;
- pregnant and lactating women.
Since eggs are a product that does not undergo special processing, we must not forget about the precautionary measures:
- choose the right eggs - you can not buy a product with damaged shells or smeared in the litter;
- storage - separate from milk and eggs, observing the terms specified by the seller;
- before cooking - wash, cooking - at least 5 minutes;
- Do not buy unmarked eggs by a veterinarian.
Here are the main points to remember when starting to follow an egg diet:
- small physical loads will help speed up the process and fix the result;
- it is more correct to be weighed in the morning, on an empty stomach;
- Dinner or dinner substitute dinner and vice-versa;
- spices are allowed;
- it is necessary to observe drinking regime;
- oil and other vegetable or animal fats should not be used in cooking;
- alcohol is prohibited, as it is a high-calorie product;
- you can drink tea and coffee, but without sugar;
- fruit is not recommended grapes, bananas, figs, vegetables - potatoes.
Like any way to lose weight, the egg diet has some advantages:
- One of the advantages is that eggs are a tasty enough product that is affordable;
- There are many options for cooking eggs, which will help to diversify the table;
- cooking will not be a complex and lengthy process;
- egg calcium and protein have a positive effect on hair, skin and nails;
- Egg ration is excellent "friends" with workouts - after all, any fitness trainer will advise the protein intake;
Less: carbohydrate deficiency can lead to headaches, adversely affect digestion and cause bad breath.
Egg diet for weight loss: detailed menu for 4 weeks
For convenience, remember that all the breakfasts throughout the week are the same and represent 2 eggs, boiled hard boiled and half grapefruit or a large orange. So further information will go only about dinners and lunches.
First week
The first week is the hardest, as the process of getting used to the new diet is going on. A sample menu for this period may look like this.
Monday
For breakfast, you can cook any dish of two eggs - steam omelette, hard-boiled egg, omelette in a bag, poached eggs will do. The lunch will be mono-fruit - for example, you can eat only apples or only pears, but without limiting them in quantity (we should not forget the rule according to which grapes, bananas, figs are excluded from the diet).
Dinner can be a piece of lean meat, steamed, grilled or baked with spices.
Tuesday
Breakfast, as already mentioned, will be the same. Poultry, chicken or turkey meat will be served for lunch, from which it is better to remove the skin, and then cook it on the grill or bake it in the sleeve.
Dinner will be varied: vegetables, cooked, for example - grilled tomatoes, peppers, zucchini, a small slice of bread or a diet loaf, a dish of two eggs and a medium-sized citrus fruit of your choice.
Wednesday
Lunch consists of a small tomato, toasted toast with low-fat cheese, the use of which this time is unlimited. By the way, good cheese sandwiches from toast bread are made in a microwave oven - just set the timer for 15 seconds at maximum power - the cheese will melt.
Dinner this time can be presented in the form of any cooked meat.
Thursday
Thursday lunch, like Monday lunch, includes only one kind of fruit. Dinner is also rather meager - boiled meat with iceberg lettuce.
Friday
On this day for lunch you should submit a mixture of boiled vegetables, adding to it two eggs. In this case, you can boil the eggs hard and crumble, making an improvised dish. For dinner, it is best to cook fish, add sea cabbage or lettuce as a garnish, and dessert - an orange.
Saturday
Lunch is mono-fruit, but one should try not to repeat the fruit: if Monday was presented with a kiwi or a pear, then on Thursday and Saturday it would be more correct to choose another. For dinner to cook the turkey on the grill.
Sunday
The weekend lunch is represented by chicken - boiled or baked, as a side dish to which will be a salad. For dinner, you can make a light fruit salad without any dressing.
Second week
Monday
For lunch - cook meat without frying, take a zucchini or cabbage as a garnish. For dinner, take a dish of two eggs, a salad of cucumbers and tomatoes, as well as grapefruit.
Tuesday
For lunch, you should take the meat of low-fat varieties, a couple of tomatoes. At dinner, you can cook a steam omelet, adding zucchini to it, and finally eat an orange or apple.
Wednesday
In the middle of the week for lunch it is better to cook meat, complementing it with a salad of tomatoes and cucumbers. For dinner, choose a toast with low-fat cheese, a dish of two eggs and grapefruit.
Thursday
In the middle of the day you can eat boiled vegetables, steamed omelette and granulated cottage cheese (it is believed that it is most useful). Dinner is represented by poultry, orange and a pair of soft-boiled eggs.
Friday
The second meal consists of tomatoes and baked meat. Three hours before bedtime - eat a poached egg and grapefruit.
Saturday
Lunch - on a Thursday or Friday pattern. For dinner, prepare a light fruit salad, not filling it with anything.
Sunday
In the middle of the day, cook a chicken with vegetables on a wire rack or in an oven. For dinner - repeat the same.
Third week
The third week is slightly different from the previous ones, because eggs fade into the background, and it is allowed to eat the specified type of product in any volume:
- Monday is a fruit menu; carbohydrate foods are not allowed - like figs, bananas and grapes;
- Tuesday - the day of vegetables, you can not lean on the potatoes, it is best to cook steamed or in a slow cooker;
- Thursday - the fish menu, you can boil the fish, make a light fish soup, take cabbage as an additional product;
- Friday - lean meat, steamed vegetables;
- Saturday and Sunday - monofruit diet - you need to choose any fruit and eat it in any quantity.
Fourth week
Week four - the main trend - the gradual filling of the menu with a variety of foods. It is allowed to eat products in any sequence, observing only the framework of the indicated volumes:
- Monday - 4 slices of low-fat beef, 75 grams each, or about the same amount of chicken meat, 1 can of canned fish, 2 tomatoes, 3 cucumbers, cabbage, a slice of coarse bread, an orange;
- Tuesday - about 200 grams of steamed meat, a few tomatoes, 3 cucumbers, half a pack of cottage cheese, preferably granulated (50 grams), an orange - 1 piece, 1 slice of bread;
- Wednesday - boiled vegetables - 400 grams, 2 tomatoes and 2 cucumbers, half a pack of cottage cheese, 1 grapefruit and 1 loaf of bread;
- Thursday - half of the average size of the chicken, tomatoes - 3-4 pieces, orange;
- Saturday - chicken - boiled fillet - 200 grams, tomatoes and cucumbers - lettuce without dressing, a pack of cottage cheese, kefir, orange;
- Sunday - canned tuna, cottage cheese spoon, some bread, grapefruit.
Recipes for egg diets
Meat in foil
Ingredients:
- tenderloin veal;
- average young carrots;
- garlic - 1-2 cloves;
- greens, onion, parsley, basil;
- spices to taste.
Make deep and narrow cuts with a knife in a piece, put carrots and garlic in them, then pepper and salt a piece. Put greens on the foil, put the meat on top, wrap tightly, send for an hour in the oven at 180-200 degrees.
Steamed omelet with boiled vegetables
Ingredients:
- 2 eggs;
- zucchini, tomatoes, broccoli, cauliflower - in a volume of about 300 grams;
- spices to taste.
Vegetable mixture to cook in a double boiler or a slow cooker, then pour it with egg mixture and bring to readiness - about 15 minutes.
Vegetables on the rack
Ingredients:
- eggplants, tomatoes and other vegetables;
- garlic;
- spice.
Wash vegetables and cut them in half and send to the oven in the oven at 180-200 degrees for forty minutes. Garlic crush and mix with seasoning. Ready vegetables fill garlic mixture.
Warm salad with vegetables and chicken
Ingredients:
- boiled chicken meat - 200 grams;
- carrots - 1 pc;
- egg - 1 pc;
- canned green peas - a quarter of a standard jar;
- onion - half of the head;
- spices to taste.
Boil carrots in the microwave, hard-boiled egg. Crumble egg, carrot, meat, onion and add green peas.
How to get out of the diet, what can achieve results
Violation of the rules of exit from the egg diet is almost always threatened by the fact that all kilograms will “return” to their place. In addition, compliance with the recommendation will help to avoid diseases of the digestive system. Here are some rules for switching to a normal diet:
- gradually include fresh vegetables in the diet and replace them with boiled vegetables.
- further increase the volume of meat and fish;
- introduce carbohydrates in the diet - try to choose foods with "complex carbohydrates";
- it is necessary to include physical activity in the daily routine, but without fanaticism - choose something moderate;
- observe drinking mode - at least 1.5 liters of fluid per day;
- it is better to break all meals for 5-6 times, and the last to appoint 3 hours before bedtime.
The withdrawal period is usually from 5 to 14 days. But, so that the result is pleased, it is necessary to continue to follow some of the recommendations of nutritionists.
The result of this method of losing weight is directly related to how the regime was observed and how much the person who decided to lose weight initially weighs. It is believed that this diet can help to throw up to 20 kilograms without hilarious hunger strikes in strict compliance with all rules.
Reviews
On sites dedicated to reviews you can find a variety of impressions of the egg diet: both positive and negative.
Examples of positive feedback:
Of course, there are negative reviews - any method is not effective for absolutely everyone.
On the part of dieticians, this method of losing weight has earned a lot of positive feedback. It is the protein basis of nutrition that helps to cope with excess weight and gives the body all the most useful for work.
In addition, a large number of fruits, meat and vegetables perfectly supply the necessary minerals and vitamins. It should be remembered that any diet is not a panacea, such a tool will help to lose weight only if it is included in the set of measures for weight loss.
In addition, do not forget - that overweight is an indicator of the disease. You need to monitor your health throughout life, so that it is long and prosperous.
And a little more information about the egg diet - in the next video.
