Egg diet for weight loss. Different options for egg diets with detailed menus and recipes: losing weight with the help of proteins

Egg diet- one of quick methods weight loss that is used Hollywood stars. We share with you the secret of the great shape of celebrities.

You feel as if you are losing kilos just from this fact alone. You turn into a thin, fit beauty from a movie. The diet is actually used by stars. It was used by many celebrities: Christina Aguilera, Adele, Kelly Osbourne. Lose weight like stars in 7 days.

Properly composed the egg diet menu helps a lot fast time lose from 3 to 5 unnecessary kilograms. In addition to starting to lose excess weight, you will feel better. You often get so used to the egg diet that you no longer have the desire to return to the old diet with an abundance of sweets and fast food.

The egg diet is not only a loss technique excess weight, it is also used to improve the health of the body and treat various diseases. After all, often a small restriction in calories is exactly what is missing to modern man to improve well-being and improve digestion. Focus on your favorite foods when deciding on a specific way to lose weight. For example, if you cannot tolerate kefir, then you do not need to start a kefir diet. It is only useful when it brings pleasure.

What is the egg diet?

Every diet is based on following certain rules. First you need to reduce the number of calories you consume per day. In the diet we leave only natural and healthy food.

The basis of the egg diet is to reduce the consumption of carbohydrates and fats and reduce the overall caloric content of the diet. There are a lot of unauthorized dishes.

You need to give up salt, thanks to this quickly the extra one will go away water. Avoid all types of sugar, including the kind found in many processed foods. Cross out alcoholic drinks, they provoke appetite and contain a large number of calories. The basis is products with high content protein: eggs, meat, fish. The menu also includes vegetables and fruits with a low sucrose content. You need to drink a lot, at least one and a half liters of water a day, this helps cleanse the body.

• to start fat burning processes, you need to give up vegetable and animal fats;
• The basic option for boiling eggs is hard-boiled. However, you can make an omelet in the oven without oil. This approach helps you not to suffer from hunger during the day;
• give up snacks, do not change meals and their composition;
• The serving size of vegetables is unlimited. Prepare your usual portion of fresh vegetables. All vegetables allowed by the diet can be stewed and poached. No oil is added.

This way you will consume 600-800 calories per day. This is very little even for a sedentary lifestyle. Ensures rapid weight loss. Therefore, nutritionists categorically prohibit following the egg diet for more than 7 days and do not recommend starting it again if less than a year has passed.

Advantages and disadvantages

As with any diet, there are pros and cons. Let's look at them.

Advantages

If you follow the egg diet, the weight will quickly melt away. Meanwhile, the main positive impact on the body - getting rid of toxins, excess liquid and bowel cleansing. This makes it understandable that many people are interested in the egg diet, because it helps to correct body weight and improve well-being.

The body begins to perform its basic tasks more easily. Previously, he spent a lot of energy on digesting the heavy food that a person eats every day. The egg diet helps normalize your diet.

Flaws

• the nutritional system is extremely strict, such a small amount of calories has a bad effect on your well-being;
• it will not be possible to lose a colossal amount of excess weight;
• try to reduce physical effort as much as possible - there will be little energy;
• known problems with the ban on salty and sweet foods: bland, monotonous diet;
• You need to take care of vitamins separately.

Contraindications

Not everyone can stick to the egg diet without harm to their health.

Avoid the diet if you have at least one of these diseases:

• hypertonic disease;
• any infections of the body;
• peptic ulcer stomach, gastritis;
• chronic diseases having a severe course;
• diabetes;
• vascular or heart failure;
• arthritis or other diseases of the musculoskeletal system.

Always, before starting a food restriction system, make sure there are no contraindications.

Egg diet for a week

The egg diet menu is different every day and includes a variety of dishes. By following this diet for 7 days, you can lose up to 5 extra pounds and gently cleanse your body.

Actually, the egg diet was invented as an unbalanced, time-limited diet, but delicious diet. The original diet included delicacies such as oysters and pineapples. Such a diet, of course, will not be a problem for wealthy beauties from stages and screens. Russian girls would be happy to give up sweets in favor of delicious shellfish and tropical fruits. After all, it’s just a fairy tale to lose weight with style.

But then fortune passed our country by - you won’t find oysters during the day. This is the reason for slight changes in the composition of the egg diet, taking into account local gastronomic possibilities. The missing dishes were replaced with similar combinations of nutrients and calories, but the picture was no longer so stellar.

Egg diet — menu for every day

Monday

Breakfast:

Dinner: 2 eggs, tomato, Herb tea;

Dinner: 2 eggs, vinaigrette without oil (carrots, beets, some potatoes), grapefruit or orange, herbal tea.

Tuesday

Breakfast: 2 eggs, grapefruit or orange, coffee without sugar and milk;

Dinner: 2 eggs, grapefruit;

Dinner: 2 eggs, lean meat (boiled or grilled), salad (tomato, cucumber, celery, green salad).

Wednesday

Breakfast: 2 eggs, grapefruit or orange, coffee without sugar and milk;

Dinner: 2 eggs, stewed spinach, tea without milk and sugar;

Dinner: 2 eggs, vinaigrette without oil, tea or coffee without additives.

Thursday

Breakfast:

Dinner:

Dinner: 2 eggs or poached sea ​​fish, vinaigrette without oil, herbal tea.

Friday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: 2 eggs, stewed spinach, plain coffee;

Dinner: poached sea fish, vinaigrette without oil, coffee without additives.

Saturday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: salad from any fruit except bananas and grapes;

Dinner: 2 eggs or lean meat, tomato, cucumber and celery salad, herbal tea.

Sunday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: 2 eggs or boiled chilled chicken, tomato, grapefruit;

Dinner: 2 eggs or boiled chilled chicken, carrot, cabbage and tomato salad, plain coffee.

How to maintain results after a diet

The diet can only be repeated after a year if it has had results. It is better to maintain the resulting shape with balanced nutrition. Start it slowly and get used to a varied set healthy dishes, gradually removing foods that spoil your shape. Otherwise, you may feel weak, unwell, or hungry.

To improve results, include it in your training mode. This way you will lose unnecessary pounds and your body will gain beauty and strength. Avoid constant snacking. Eat three meals a day at the same time.

Prepare yourself for success and serious work on yourself. You will have to adjust your eating schedule, and you will have to learn to stick to it. The principles are demanding, and we do not advise violating them. To speed up weight loss, adjust your sleep schedule and walk outside.

The basic rule is that you need to end the diet smoothly to avoid a setback in weight loss.

Remember to define suitable type weight loss system, comply with its conditions and achieve your goal - this is not the end yet. The hardest thing is to maintain the achieved form! To get it start following the principles of a balanced diet- give up baked goods, soda and processed foods.

Don't forget that only active image life and principles healthy diet help maintain the body in the desired balance, and will not help with this no diet.

The egg diet is simple, affordable and, most importantly, effective. And you can eat not only eggs on it. The nutritionist recommends how to diversify your diet on the egg diet so that you don’t crave forbidden delicacies.

Diets can do more than just help you lose weight. They are also an excellent workout of endurance and willpower. These qualities are necessary for self-control, on which maintaining the achieved results and gaining self-confidence depends.

One of the diets that is designed for self-discipline is the egg diet. This method of combating extra pounds is very popular. The egg diet does not suggest eating eggs alone! But it is chicken eggs that are the key ingredient in her menu. And the action is based on chemical reactions occurring in the body. Therefore, it requires strict adherence to all rules. However, the reward of weight loss is worth it. Plus, the egg diet for weight loss will not make you starve. This nice feature is that the diet is rich in protein, which provides a long-lasting feeling of fullness.

Rules

1. You need to eat three times a day - no snacks.
2. It is recommended to have dinner before 18:00.
3. You cannot change lunch with dinner or vice versa.
4. Eggs should be boiled soft-boiled and eaten without adding salt.
5. If the quantity of a permitted product is not indicated, it can be eaten in unlimited quantities. But this does not mean that you can abuse it.
6. Prepare salads without adding salt and oil.
7. You can replace grapefruit with orange (and vice versa).
8. Potatoes, bananas, dates, mangoes, figs, and grapes should be excluded.
9. Meat should be cooked without fat, chicken without skin. Lamb should be excluded.
10. Meals should start with citrus fruits.
11. Follow drinking regime. Drink at least 2 liters of still water per day. The effectiveness of removing toxins and waste from the body depends on this.
12. You can drink tea and natural coffee, but without additives.
13. If you still feel very hungry, eat fresh cucumbers, but not earlier than two hours after the planned meal.
14. During the diet, it is recommended to perform a set of exercises (of your choice).
15. If for any 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 get rid of 2–5 kg.

Principles of a three-day egg diet for weight loss

1. Divide your meals into three stages.
2. The break between meals should be 4 hours.
3. Eat one type of vegetable at a time.
4. If you feel very hungry, drink green tea with lemon.

Menu for three days:

• 3 eggs (no salt);
• 1 grapefruit;
• vegetable salad (chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
• green or black tea, pure water (no restrictions), diet drinks (no more than 300 ml per day allowed).

For 5 days

In five days you can get rid of 3 to 6 extra pounds.

• Breakfast: 2 eggs, 1 grapefruit, herbal tea.
• Lunch: 1 egg, 150 g boiled chicken breast, 1 orange.
• Dinner: 2 eggs, 200 g of salad (cucumbers + tomatoes + Chinese cabbage).

• Breakfast: 2 eggs, 1 apple, green tea.
• Lunch: 1 egg, 130 g of boiled pollock, 5 lettuce leaves.
• Dinner: 2 boiled eggs, 200 ml kefir (1.5% fat).

• Breakfast: 2 eggs, 1 grapefruit, 200 ml tomato juice.
• Lunch: 150 g baked turkey fillet, 1 egg, 2 cucumbers.
• Dinner: 2 eggs, 1 orange, 200 ml kefir (2.5% fat).

• Breakfast: 2 eggs, 1 grapefruit.
• Lunch: 2 eggs, 150 g of boiled hake.
• Dinner: 1 egg, 200 g salad (Chinese cabbage + carrots + apple).

• Breakfast: 2 eggs, 200 g of salad (Chinese cabbage + carrots + apple).
• Lunch: 150 g boiled shrimp, 1 egg, 100 g Chinese cabbage.
• Dinner: 2 eggs, 1 grapefruit, 100 g cottage cheese (5% fat).

For 7 days

An egg diet for 7 days will help you lose weight by 3–8 kilograms, depending on your initial weight.

• Breakfast: 1 grapefruit, 2 eggs.
• Lunch: 1 egg, 1 orange, 150 g boiled chicken fillet.
• Dinner: 200 ml kefir (2.5% fat), 200 g boiled chicken fillet.

• Breakfast: 2 eggs, 200 ml freshly squeezed orange juice.
• Lunch: 150 g boiled chicken breast, 2 grapefruits.
• Dinner: 2 eggs, 1 orange, 200 ml kefir (1.5% fat).

• Breakfast: 1 egg, tea.
• Lunch: 200 g boiled veal, 1 orange.
• Dinner: 2 eggs.

• Breakfast: 2 eggs, any greens in any quantity.
• Lunch: 200 g of baked chicken breast, 150 g of salad (Chinese cabbage + cucumbers + tomatoes + 2 tablespoons of sour cream 10% fat).
• Dinner: 2 oranges, 1 egg.

• Breakfast: 200 g of salad (boiled carrots + 2 boiled eggs + greens + 2 tablespoons of sour cream 10% fat).
• Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
• Dinner: 200 g stewed cod, 1 egg.

• Breakfast: 150 g of cottage cheese (7% fat), 200 ml of freshly squeezed orange juice.
• Lunch: 2 eggs, 2 oranges.
• Dinner: green tea.

• Breakfast: 1 grapefruit, 2 eggs.
• Lunch: 200 g of boiled beef.
• Dinner: 1 grapefruit, green tea.

For 2 week

An egg diet for 2 weeks will allow you to get rid of 7 - 15 kilograms.

Breakfast for the whole period: 1 grapefruit, 2 boiled eggs, green tea or natural coffee.

Week #1

• Lunch: 2 eggs, 1 tomato (or 200 ml of tomato juice), herbal tea.
• Dinner: 2 eggs, 200 g vinaigrette without oil, 1 grapefruit, herbal tea.

• Lunch: 2 eggs, 1 grapefruit.
• Dinner: 200 g baked beef, 2 cucumbers, 2 tomatoes, celery (as much as you want).

• Lunch: 2 eggs, spinach (as much as you want), green tea.
• Dinner: 2 eggs, 100 g of Chinese cabbage, 50 g of boiled beets, 100 g of cottage cheese (5% fat), herbal tea.

• Lunch: 2 eggs, spinach (as much as you want), natural coffee.
• Dinner: 200 g vinaigrette without oil, 100 g boiled hake, coffee or tea.

• Lunch: 2 eggs, spinach (as much as you want), coffee.
• Dinner: 200 g vinaigrette, 100 g boiled hake, 100 g Chinese cabbage, herbal tea.

• Lunch: 200 g of fruit salad (oranges + apples + pears + kiwi).
• Dinner: veal steak (150 g), 2 tomatoes, celery (as much as you want), coffee.

• 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 #2

The menu for the second week remains the same as for the first.

For 4 weeks

An egg diet for 4 weeks will help you lose 10 - 20 kilograms.

Week #1

Daily breakfast of the 1st and 2nd weeks: 1/2 orange or grapefruit, 1-2 boiled eggs.

• Lunch: any fruit in any quantity (allowed).
• Dinner: 200 g of boiled meat (any except lamb).

• Lunch: 200 g boiled chicken breast.
• Dinner: 2 boiled eggs, 150 g salad (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 1 orange or grapefruit.

• Lunch: low-fat cheese in any quantity, 1 piece of toast (20 g), 2 tomatoes.
• Dinner: 150 g of boiled or baked beef.

• Lunch: any allowed fruit in any quantity.
• Dinner: 150 g of baked meat (your choice), 100 g of salad (cucumbers + Chinese cabbage + carrots).

• Lunch: 2 boiled eggs, 200 g of boiled vegetables (your choice).
• Dinner: 200 g boiled hake, 1 orange or grapefruit.

• Lunch: any fruit in any quantity.
• Dinner: 200 g of boiled veal.

• Lunch: 200 g baked chicken breast, 2 tomatoes, 100 g boiled vegetables, 1 grapefruit.
• Dinner: 200 g of boiled vegetables.

Week #2

• Lunch: 150 g of baked meat (your choice), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
• Dinner: 2 boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.

• Lunch: 200 g of baked meat (your choice), 2 cucumbers.

• Lunch: 150 g boiled chicken breast, 2 cucumbers.
• Dinner: 2 boiled eggs, 1 orange or grapefruit.

• Lunch: 2 boiled eggs, 150 g low-fat cheese, 100 g boiled vegetables.
• Dinner: 2 boiled eggs.

• Lunch: 200 g of boiled pollock.
• Dinner: 2 eggs.

• Lunch: 150 g of boiled beef, 2 tomatoes, 1 grapefruit.
• Dinner: no more than 500 g of any fresh fruit (in season).

• 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 #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 any fruit in any quantity (except prohibited ones).
• Day 2: all day you need to eat boiled and fresh vegetables in any quantity.
• Day 3: any boiled vegetables and fresh salads in any quantity.
• Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of boiled vegetables.
• Day 5: boiled chicken meat and boiled vegetables in any quantity.
• Day 6 and Day 7: Eat one type of fruit in any quantity throughout the day (for example, only apples or only apricots).

Week #4

Products are distributed throughout the day without time restrictions. It is prohibited to add anything to the specified list of products.

100 g boiled beef or 200 g boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g canned tuna (without oil, can be rinsed with water), 1 toast (20 g), 1 grapefruit or orange.

150 g baked veal, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear or orange.

50 g low-fat cheese, 100 g boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.

500 g boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.

2 boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.

400 g boiled chicken breast, 300 g cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.

50 g cottage cheese (10% fat), 100 g boiled pollock, 200 g boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.

Quitting the diet

The correct exit from the diet will ensure not only consolidation of the achieved result, but will also allow you to lose weight for some time to the optimal weight for your body. Main principle exit from any, and especially from a strict egg diet - consistency. The bottom line is that for some time you should continue to eat the foods that were included in your diet. dietary nutrition. This will protect the body from stress and allow you to smoothly switch to proper nutrition, without causing harm to health (sharp load on the liver, pancreas, kidneys).

• In the first week after the egg diet course, eat 2 eggs and 1 orange daily.
• Try to eat at the same time every day.
• Food should be baked, steamed or boiled. Fried foods are allowed extremely rarely, and not earlier than three weeks after the end of the course.
• Your diet should include lean meat, poultry, seafood and River fish, dairy products.
• Quitting the egg diet for weight loss involves switching to split meals: 4 – 6 meals a day. At the same time, you should eat no more than 300 g of food at one time.
• Calorie confectionery replace with marshmallows (without chocolate icing), marmalade, marshmallows, jelly. Consumption of dark chocolate is allowed - but not more than 70 g per day.
• Foods containing quickly digestible carbohydrates are allowed to be eaten until 14:00.
• It is recommended to avoid flour. Allowed consumption of bran and rye bread, but not more than 70 g per day.
• Avoid drinking alcohol. Firstly, alcohol is high in calories, and secondly, it can provoke overeating. Sometimes you can afford a glass of dry wine.
• Dress salads with sour cream (10 - 15% fat), olive oil or lemon juice.
• Drink 2 liters clean water without gas per day.
• You should minimize your sugar intake and avoid overusing salt. Seasonings that contain flavor enhancers (monosodium glutamate) should be excluded.
• Every day your diet should contain fresh vegetables and fruits - according to the season.
• Eat slowly, chewing each piece thoroughly - this way the food is better absorbed. Don't get distracted by reading the news feed or watching TV, otherwise you risk eating too much. Eating is a process that requires absolute concentration and cannot be rushed.
• Follow physical exercise, walk more and try not to use the elevator. Do body wraps (no more than twice a week) and massage with anti-cellulite cream - this will improve the condition of your skin.

Only change eating habits and playing sports will allow you to always be slim.

Contraindications

Before starting 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.

1. Allergy to eggs and citrus fruits.
2. Chronic diseases gastrointestinal tract, kidneys, liver, of cardio-vascular system.
3. Contraindicated for increased acidity stomach.

If during the diet you feel discomfort, nausea, or dizziness, stop the course immediately and switch to a gentle diet.

It has long been proven that the egg diet, once invented by Professor U. Hamdiy, has taken root in our lives and has helped many who wish to, painlessly, quickly and, most importantly, without harm to health, part with fat deposits, improve their well-being and appearance. Therefore, if you want to find out how to lose weight by 2 kg in 1 day with eggs, we will tell you how this happens. I wonder how eggs can help with weight loss, you might think. Yes, it doesn’t seem logical, we were always scared - don’t eat more than 1 egg in 2 days, otherwise the walls of your blood vessels will be clogged with harmful cholesterol and you will feel bad. But - thousands of people lose weight with the help of eggs and citrus fruits, and feel great. Let’s figure out why in order to know for sure whether this diet is right for us.

Why the egg diet works

The essence of weight loss is the presence of the notorious biotin in the yolk of the egg, its second name is vit. N, acting as a weight loss accelerator. He controls how fat metabolism behaves and makes sure that they burn well. Vitamin, if it normal amount in the body, it itself starts the processes of burning fat reserves and, in fact, commands the entire process of losing weight. In addition, this commander-in-chief of your weight-loss army accelerates carbohydrate metabolism, and these enemies of our beauty do not have time to settle on our beautiful sides and buttocks. Biotin also helps digest proteins, which further accelerates weight loss. Since eggs take a long time to digest, a lot of energy is spent on them, and a negative energy balance is obtained, which is what is needed when losing weight. If you add more to this, your figure will soon delight you!

How to lose weight with eggs and oranges

The fastest results, according to those losing weight, are observed with a strict version of the egg diet, which is based only on eggs, water and citrus fruits. It has been proven that yolk carotene in a friendly tandem with citric acid from citrus fruits gives the most stunning results. Therefore, if your goal is to lose 2 kg in 1 day, take this diet. The daily menu may include following products.

In the morning: a glass of water with a slice of lemon squeezed into it, 1 soft-boiled egg, green tea (do not add sugar), 1 orange.
Dinner:- 2 eggs (always boil soft-boiled, this is better digestible), 1 tomato, a piece of boiled beef).
Dinner:- 1 orange.

Mineral is a must alkaline water to extinguish the acid of citrus fruits - up to 2 liters. On such a diet, you will, of course, immediately and quickly lose weight. But fast does not mean good. 2 kg in 1 day is a lot. And usually so much weight goes away in the form of liquid in the first days. Fat does not burn so quickly, and this is not necessary; all processes in the body can be disrupted. It is better to choose a longer option, which will lead to pleasant and expected results.

How to lose weight on the egg diet without harming your health

In order for the egg diet to bring really good results and not spoil your health, you need to approach it correctly and be in the right mood. Choose a time so that you have 3-4 weeks before the expected weight loss result. This way you will enter the diet normally, get out of it correctly, and stretch the time over a longer period. Do not disrupt the vital processes in your body and thereby provoke various pathologies.

In this case, you will not have to starve, which is important, the diet will be nourishing and quite varied, and at the same time effective, and the iodine present in the egg will further help burn fat. Our diet will include, in addition to eggs and citrus fruits: meat, fish, vegetables and fruits, so that the nutrition will be balanced and correct.

Egg diet menu:

Breakfast every day can include the following products: 1-2 eggs are required - either soft-boiled or in the form of an omelet with herbs, any citrus fruit, a glass of water (on an empty stomach, with the addition of lemon juice), low-fat cottage cheese, citrus juices.

Lunch – 1-2 oranges, boiled meat (preferably chicken breast, beef, turkey), steamed, baked without fat are welcome, you can add salt when cooking meat, as you need to maintain a balance of salt. Steamed, boiled, baked fish and salads are also welcome. For salads, an excellent option is carrots plus citrus (the same effect of carotene and citric acid), lettuce leaves are unlimited. They will fit perfectly.

Dinner – boiled egg, half a large grapefruit, a glass of milk or mineral water. During the week, follow this diet; on weekends, leave yourself without dinner, drink only mineral water.

Contraindications

If you have the following problems, you should not lose weight on the egg diet:
1. Cardiovascular pathologies.
2. Kidney diseases.
3. Food allergies.

Let's sum it up

For the egg diet to give good results, you need:

Be sure to drink water.
Chicken eggs can be successfully replaced with quail eggs 1:2.
Play sports, increase physical activity, swim, walk, hula hoop, etc. - everything will be beneficial and will please you with an additional minus on the scales.

Quitting the egg diet

To prevent the lost kilograms from chasing you again, leave all the foods from the diet for the first days, adding to them one by one - salads with sour cream, bread, fruits, and your usual diet. But - if you don’t want to, it will soon return with horror to the scales - the previously familiar fast food, and throw away refined sweets altogether, minimum fat, maximum fruits and vegetables. Be sure to consume fermented milk products and exercise - and the weight will never return, good luck!

Egg-kefir diets are indispensable for people who want to quickly lose those annoying pounds. The calorie content of an egg is 70 kcal, which is approximately equivalent to a large green apple. Only after fruit does the feeling of hunger return within an hour, and eggs suppress appetite well and help you last for 2-3 hours. We can’t help but mention the benefits of eggs:

• Contains saturated and unsaturated fats– an excellent source of energy.
• Contains vitamins A, , .
• Eggs are rich in micro- and macroelements - phosphorus, calcium, zinc, iron, potassium, etc. The yolk also contains lecithin, which promotes weight loss.
• There are several types of protein compounds present in egg whites.

Kefir should be included in the diet because of its benefits for digestive system. This fermented milk product rich in vitamins A, B, C, D, contains easily digestible proteins and useful minerals. Lactic bacteria help normalize intestinal microflora, normalize digestion, cleanse the body of toxins and waste, and eliminate constipation.

General principles and rules of diets

Features of diets based on eggs and kefir:

• Kefir should be drunk fresh, 1-2 days from the date of production. This product has a mild laxative effect, while the 4-day-old product, on the contrary, has a strengthening effect.
• The calorie content of a strict diet is up to 800 kcal, a gentle diet is up to 1000.
• Raw chicken eggs are healthier, but for safety reasons it is better to expose them to heat treatment or replace with quail.
• The mono-diet should not last more than 3 days. It is not considered complete and can negatively affect your well-being.
• Every day you need to drink at least 2 liters of clean water. Green tea without sugar is also beneficial.
• Meals should be fractional: daily norm must be divided into 5-6 doses. It is best to eat at the same time. The body will quickly get used to it, and the person losing weight will not be constantly tormented by the feeling of hunger.
• The last meal is 3 hours before bedtime.
• The diet is strict: in case of failure, everything will have to start again. If you choose a gentle version of the weight loss system, you can do a fasting day and extend the diet for a couple of days.

Permitted and prohibited products

The diet of a strict mono-diet is limited: during the day you can eat no more than 4 eggs and drink up to 2 liters low-fat kefir. In case of severe hunger, one snack is allowed: a green apple or half a grapefruit. In the gentle version of the diet, the diet is more complete; permitted foods include:

• Low-fat sour cream, cottage cheese, kefir.
• Vegetables with low starch content (zucchini, tomatoes, cucumbers, cabbage, greens).
• Up to 150 g chicken, veal or turkey.
• Fruits (preferably apples and citrus fruits).
• Eggs (chicken or quail).
• Natural citrus juices.

Prohibited products include:

• Rich broths, fatty varieties meat and fish.
• Canned food, smoked meats, marinades, pickles, sauces, mayonnaise.
• Semi-finished products and fast food.
• Bread, pastries, confectionery.
• Carbonated drinks, packaged juices, alcohol.
• High starch vegetables, most fruits.
• Pasta.
• Fatty dairy products.
• Vegetable oils, butter.

Diet options with menu

Strict diet for 3 days, indicative menu for the day:

Diet on eggs and kefir for 5 days. Indicative menu for the day:

A gentle diet for 7 days. Sample menu:

The withdrawal period from the diet is 2 weeks. You need to introduce 1-2 products daily: first soups, vegetables and fruits, then dairy products, cereals. Lastly, fish and meat are introduced into the diet. You should abstain from baking and sweets for at least 10-14 days. Allowed treats include honey, marmalade, and marshmallows. For the first week after completing the diet, it is also recommended to eat 1-2 eggs daily.

Contraindications and possible harm

Main contraindications:

• Diseases of the liver and gastrointestinal tract (GIT).
• Chronic diseases of the cardiovascular system.
• Individual intolerance to ingredients.
• Pregnancy and lactation.
• Increased physical activity.

A strict diet is especially difficult for people with hypersensitivity to proteins. If your health suddenly deteriorates, persistent weakness, muscle pain, and nausea appear, you should stop the diet and consult a doctor. In the first days a person may feel weak and slight dizziness– this is explained by a sharp decrease in calorie content and nutritional value of the diet.

Other diets based on kefir and eggs

Diet variations:

• Diet on cottage cheese and eggs. The menu is oversaturated with proteins, but not enough fiber, so it can negatively affect the functioning of the kidneys and gastrointestinal tract. The duration of the diet is 4 weeks. The menu includes cottage cheese, eggs and a small amount of fruit. You can lose 15-20 kilograms in a month.
• Diet for egg yolks with honey. Three times a day you need to eat a kind of cream from 2 yolks, beaten with honey (tbsp.). To improve the taste, you can add a couple of drops of lemon juice. It is also acceptable to eat small amounts of boiled meat, fresh fruits and vegetables. The duration of the diet is 3 days. You can lose 2-3 kg.
• Kefir-apple diet. Seven-day weight loss system. For a week, you need to drink 1.5 liters of kefir and a kilogram of green apples daily. Eat 5-6 times a day. You can make kefir-fruit cocktails. In 7 days you can lose up to 9 kg of excess weight.
• Kefir diet. Lasts 9 days, divided into 3 periods. In the first 3 days, it is recommended to drink only kefir, at least 2 liters, and also eat apples or a couple of eggs. Eat for the next three days vegetable soups and salads without fat and spices. On average, you need to eat a kilogram of vegetables per day. The last three days - 500 g of boiled poultry, you can snack on green apples. In 9 days you can lose 7-10 kg.
• Diet of Larisa Dolina. (Comment for Vadim: maybe a footnote is needed?) Quite complex, but effective. Lasts 7 days. You need to drink at least a liter of kefir per day. Allowed foods include potatoes, green apples, chicken fillet without salt, skim cheese. There is a menu for each day that must be followed. You can lose 8-10 kilograms in a week.
• Cucumber-kefir diet. Lasts 2-4 days. Every day you need to eat a kilogram of cucumbers and drink a liter of kefir. You can lose from 500 to 2000 g of weight per day.

Also, kefir and eggs are included in the menu of most protein diets.

Pros and cons of the diet

The advantages of the egg-kefir diet include:

• Simplicity - no need to cook, all products can be bought in the supermarket.
• Efficiency – you can lose a kilogram of weight per day.
• There is no debilitating feeling of hunger - eggs suppress appetite well and are low in calories.
• A comprehensive cleansing of the body occurs.

Disadvantages of the diet:

• Not balanced.
• May be difficult to tolerate and has contraindications.

Nutritionist advice. A diet based on eggs and kefir for weight loss is suitable for those people whose weight exceeds the norm slightly. The fat content of kefir purchased for the diet should not exceed 1.5%. It is desirable that the fat content be as low as possible. Positive influence only affects the body fresh product. Sour kefir also has its own properties. Due to its increased acidity, it may adversely affect the stomach. In addition, such a drink causes severe stool loosening.

Cold kefir is difficult for the body to digest. Best temperature- room. It is with it that all biologically active and nutrients are absorbed in maximum quantities. Overheating the drink will cause the death of prebiotics and beneficial bacteria.

During the diet, you are allowed to drink 1-2 cups of black natural coffee during the day. To maintain immunity, you can take vitamins during nutrition. It is recommended to repeat a mono-diet based on kefir and eggs no more than twice a month for 1-2 days.

In 2 weeks on this diet you can lose 10 kilograms! The benefits and harms of the egg diet, advice on menu planning and useful recommendations in the video below.

Low-carbohydrate, protein, budget-friendly and effective - the egg diet is a weight loss system that doesn’t take long to get used to. An egg is a product that is constantly present in the diet of almost every person; its cost is quite reasonable, its taste is excellent, and its health benefits are undoubted. And most importantly, this is not a mono-diet, which promises a variety of diet, and not a grueling hunger strike.

Mechanism of weight loss

An egg is a fairly high-calorie product, as evidenced by simple mathematics:

• in 100 g boiled chicken egg- 160 kcal ( average weight 1 PC. - 50 g);
• 100 g of yolk - 352 kcal (weight of 1 piece - 20 g);
• 100 g of protein - 44 kcal (weight of 1 piece - 30 g).

If you eat 2 eggs per meal, you get a sufficient amount energy value, but how then does weight loss happen?

• All the rest daily ration has a low calorie content, since the amount of carbohydrates and fats consumed is reduced to a minimum;
• proteins take a long time to digest, making it easy to survive the time between main meals;
• eggs contain a huge amount of vitamins, amino acids and other nutrients that provide normal functioning body during a diet;
• such a nutritional system forces the liver to produce ketones, which effectively suppress hunger;
• unsaturated acids fight fat deposits;
• Proteins require a lot of energy to digest - this is how calories are wasted.

If you continue to eat 2 eggs every morning after the diet, you can maintain the results achieved for a long time.

Nice bonus. Eggs strengthen bones, joints, immune system and increase mental performance.

Advantages and disadvantages

The egg diet has a ton positive characteristics, which will persistently tempt you to use it. Still, much more careful attention should be paid to the disadvantages.

Advantages

• Doesn't suffer from hunger;
• ease of cooking;
• variety of recipes;
• formation muscle mass with constant sports activities;
• lasting results.

Flaws

• Cholesterol increases;
• lethargy and decreased performance due to lack of carbohydrates;
• constipation, flatulence, bloating, bad smell from the mouth like side effects due to the abundance of protein foods;
• coffee ban;
• strict adherence to the menu;
• high risk of failure;
• refusal of intensive physical activity;
• The 4-week diet risks ending serious problems with the stomach.

If you overlook even one flaw, health complications may arise later. So weigh the pros and cons in advance.

Contraindications

To prevent complications, you must first study the contraindications:

• allergy;
• pathologies of the kidneys, liver;
• cardiovascular diseases;
• problems with the pancreas;
• hypertension;
• gastritis, ulcer.

Availability chronic diseases, the state of pregnancy and lactation are also relative contraindications for the egg diet. So first you need to consult with your doctor.

1. Give preference to soft-boiled eggs, as they are better digestible.
2. The maximum number of eggs that can be eaten per day is 4 pieces.
3. Limit your salt intake.
4. If you fry, do it without oil. The optimal cooking method is baking.
5. Dinner - 4 hours before going to bed.
6. Snacks are excluded.
7. Daily water consumption is at least 2 liters.
8. If a four-week egg diet is chosen, the weight loss process should be monitored by specialists.
9. The weekly version has the best effect on your figure and health than others.
10. Of the physical activities, you should leave only morning exercises, hiking, . Gym and running without the support of carbohydrates can be very draining.

This diet is characterized by eating citrus fruits for breakfast, which is not without reason. In tandem with eggs, they prolong the feeling of fullness and promote even more fast weight loss. Grapefruits are especially useful.

On a note. Try to use only fresh eggs, whose “age” does not exceed a week. Starting from day 8, they lose amino acids.

Product Lists

The egg diet is quite strict, as it requires strict adherence to the menu. To compile it, use the lists of foods that you can and cannot eat as part of protein weight loss.

Allowed:

• low-calorie fruits: apricots, apples, pineapples, citrus fruits, pears, pomelo, peach, kiwi, plums, watermelons, melons;
• vegetables: tomatoes, zucchini, carrots, broccoli, squash, onions, eggplant, cucumbers, radishes;
• legumes: beans, green peas;
• greens, lettuce;
• lean meat: beef, chicken, rabbit, turkey (but without skin);
• lean fish (haddock, pollock), seafood;
• low-fat dairy products;
• bread: toast, grain bread, bran, diet crackers;
• drinks: tea, herbal infusions, chicory (without milk or sweeteners);
• salad dressings: lemon juice, ginger, balsamic vinegar.

Prohibited:

• mayonnaise;
• rich broths.
• carbohydrates: pasta, baked goods, confectionery, potatoes, cereals, sugar;
• coffee and other drinks containing caffeine;
• alcohol.
• high-calorie fruits: persimmons, bananas, cherries, mangoes, grapes, figs, dates, avocados;
• pork, lamb, duck, goose;
• fatty dairy products;
• drinks: juices, lemonades, alcohol;
• sweets: candies, sugar, chocolate, honey;
• dressings: mayonnaise, soy sauce, ketchup.

If you lose your temper and allow yourself something from the prohibited list, nutritionists advise starting the diet from the very beginning.

Options

Since the egg diet does not apply to monostarvation and involves a fairly expanded list of auxiliary products, there are many variations.

The most popular, perhaps, is Maggi. Good results helps to achieve a two-week diet for egg whites, with which, however, you should be careful because of numerous contraindications and side effects.

A diet based on egg yolks is much easier to tolerate, since the dishes have a more pleasant taste and there is not so much protein in it. However, you won't lose many kilograms.

If you are interested in one of these weight loss systems, see them for more detailed description in separate articles:

Keep in mind. For weight loss, you can use not only chicken, but also quail eggs. They have much more protein.

Menu

Using this technique, you can lose weight quickly (express diets for 3 days) and for a long time (arrange a marathon for a month). It all depends on how many kilograms you need to lose. If no more than 5, look for options for 1 week so that protein food did not harm the body. If from 5 to 10, you can take a closer look at the menu for 2 weeks. If the problem amounts to tens of kilograms of excess weight, an egg diet for 4 weeks is what you need.

A detailed menu for every day, compiled for different terms separately.

Menu for 7 days

Menu for 14 days

The peculiarity of the menu for 2 weeks is that you will have to start every day with the same breakfast. It consists of half a citrus and 2 eggs. If the serving quantity is not specified, the dish can be eaten in unlimited quantities.

In 2 weeks you can lose up to 7 kg.

Egg diet menu for 28 days

The four-week diet assumes the same breakfast for the first 2 weeks of weight loss: 2 eggs and half an orange. At 3 and 4 weeks, all of these products are divided into 4 daily servings. Losses can be up to 10 kg.

1 Week

2 week

3 and 4 weeks

Despite the fact that foods can be eaten in unlimited quantities, it is worth controlling your appetite.

Recipes

To diversify the menu and avoid eating exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. They fit perfectly into this power system.

Protein fitness salad

Ingredients:

• 300 g chicken fillet;
• 50 ml low-fat sour cream;
• 2 eggs;
• 3 lettuce leaves;
• garlic clove;
• basil.

Preparation

1. Cut the fillet into small pieces and fry in a dry frying pan until golden brown. Salt and pepper.
2. Chop the basil and add to the chicken.
3. Chop the garlic and add to the salad.
4. Boil, peel, cut eggs into pieces, add to salad.
5. Season with sour cream.
6. Mix.
7. Place on lettuce leaves.

Ingredients:

• 2 liters of broth (vegetable or chicken);
• 100 grams of corn starch;
• 6 eggs;
• soy sauce;
• 30 g (ground or fresh, finely chopped);
• 2 cinnamon sticks;
• 200 grams of tofu cheese;
• 200 grams of Chinese cabbage;
• green onions;
• a few cloves of garlic.

Preparation

1. Add ginger, chopped garlic, tofu cubes, and soy sauce to the boiling broth.
2. Dilute 60 grams of starch in a small amount of water and knead so that there are no lumps. After this, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
3. Cook for 5 minutes.
4. In a separate container, beat the eggs with the remaining starch.
5. Cut Chinese cabbage into strips.
6. Pour the egg-starch mixture into the soup, add cabbage.
7. Cook for 10 minutes.
8. Sprinkle with herbs before use.

Diet omelette with chicken and mushrooms

Ingredients:

• 20 ml;
• bulb;
• 50 grams of boiled chicken fillet;
• 8 champignons;
• 8 small tomatoes;
• parsley;
• 4 eggs;
• 20 grams of grated cheese;
• 20 grams of sweet pepper.

Preparation

1. Heat oil in a frying pan.
2. Fry chopped onion.
3. Finely chop the fillet, add to the onion, fry for 2 minutes.
4. Cut the champignons into 4 parts and add to the omelette.
5. Cut each tomato into 4 parts and place in a frying pan.
6. Chop the parsley and add to the omelette.
7. Beat eggs with a tablespoon of water. Salt and pepper.
8. Pour into the pan, fry for 3 minutes.
9. Sprinkle the omelette with grated cheese and place on the grill until browned.
10. Before serving, sprinkle with sweet pepper rings and chopped parsley.

Despite the fact that eggs can be used to cook a huge amount dietary dishes, without salt and dressings, most of them lose their excellent taste. And even if you can enjoy them in the first 2-3 days of the diet, the four-week marathon risks ending much earlier. Therefore, in order to try this weight loss system for yourself, you either need to love this product very much, or take into account only short-term options.