The egg diet is a nutritional plan that includes eggs as a main component (but not the only one! ). Typically, this diet involves a high amount of protein foods and low-carb foods, which stimulate the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the absence 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, for example, Osama Hamdiy's 4-week egg diet, others are limited to a few days and include a minimum number of products.
General rules
Like all others, the egg diet involves a few rules:
- Consult your doctor and undergo a medical examination, otherwise the result may be the manifestation of hidden diseases such as kidney stones.
- Set realistic goals.
- A person losing weight cannot do without physical activity - it speeds up the process of losing weight, distracts you from food and improves your mood.
- Limit the salt, it binds the water so the plumb line won't be as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that 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 cannot sleep due to hunger, drink kefir or snack on vegetables, because lack of sleep leads to 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 diet without carbohydrates is a direct path to ketoacidosis, when, due to the breakdown of fats, acetone is formed in the body and causes irritation of the mucous membranes of the gastrointestinal tract and the genitourinary system. urinary. Don’t cut out healthy carbs; get them from fruits and whole grains.
Egg-orange diet
The diet is extreme and lasts no more than five days. You get the minimum required protein from eggs, as well as fiber and vitamin C from fruit. Drinking kefir in the evening will quench the feeling of hunger and help you sleep, while partially replenishing your calcium intake.
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 – take six oranges and eat the same number of eggs, one every hour.
Osama Hamdiy Diet
Endocrinologist Osama Hamdiy proposed a diet that reduces weight due to normal biochemical reactions of the body 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 serving weight is not accurately stated, eat until you are full;
- such an egg diet for 4 weeks does not imply personal changes - replacement with similar dishes or removal of unloved foods;
- after an interruption of the diet, it must be started again;
- the first seven days can be repeated, then move on to the plan for the fourth week;
- if you are obsessively hungry, eat carrots, cucumbers or tomatoes (either) a few hours after the 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 authorizes the use of artificial sweeteners;
- alcohol is prohibited.
The plan of such an egg protein diet, designed for 4 weeks, is presented in the table.
Monday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 hard boiled eggs | All products authorized that day without quantity limitation | Prescribed daily foods are distributed throughout the day, including breakfast | |
| Dinner | A type of unsweetened fruit | 2 hard-boiled eggs, green salad | A type of fruit | Boiled/grilled meat or chicken – 250 g; 3 tomatoes; 4 cucumbers; rye toast; one orange/grapefruit; tuna - a standard can without fat or boiled - 160-180 grams |
| Dinner | Grilled lean meat | 2 hard-boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, skinless), tomatoes, an orange/grapefruit | Grilled meat, green salad | Boiled vegetables and vegetables | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; rye toast; an orange/grapefruit/apple |
| Dinner | 2 hard-boiled eggs, rye toast, orange/grapefruit, green salad | 2 hard-boiled eggs, an orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (cottage cheese), wheat toast, tomatoes | Grilled meat, cucumber | Boiled fruits, vegetables and herbs | 1 tablespoon low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a meal - boiled vegetables; rye toast; one orange/grapefruit; tuna - a standard can without fat or boiled - 160-180 grams |
| Dinner | Grilled meat without fat | 2 hard-boiled eggs, boiled vegetables |
THURSDAY
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | 2 hard-boiled eggs, low-fat cottage cheese, boiled vegetables | Fish and seafood, green vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; rye toast; an orange/grapefruit/apple |
| Dinner | Grilled meat, green salad | 2 hard-boiled eggs, tomatoes, boiled vegetables |
Friday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | 2 hard-boiled eggs, boiled vegetables | Fish/shrimp (boiled, simmered) | Grilled meat or kritsa, boiled vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 hard-boiled eggs; an orange/grapefruit/lettuce |
| Dinner | Fish (boiled or simmered), green salad, an orange/grapefruit | 2 hard-boiled eggs, boiled vegetables |
SATURDAY
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | Grilled meat, tomatoes, an orange/grapefruit | A type of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; rye toast; one orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | A type of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | A type of fruit | Tuna - a standard can of canned food without fat and porridge - 160-180 grams; 1 spoon of low-fat cheese/cottage cheese; rye toast; 2 tomatoes; a meal - boiled vegetables; an orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg diet menu
The egg diet menu varies depending on the duration.
For 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;
- evening - a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, an orange/grapefruit.
A serving is defined as the volume contained in a handful (of vegetables) or a piece of meat the size and thickness of the palm of your hand.
During 5 days
A 5-day low-carb egg diet generally involves the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruits).
A sample menu is shown in the table:
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), orange/grapefruit, herbal tea or green tea | Boiled chicken breast - 150 g, greens, 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 shrimps - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Baked turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two glasses per day.
For 7 days
A low-carb egg diet for a week can be a continuation of the previous one; the daily menu includes:
- 3 to 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 - up to 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 additional fruit or whole-grain bread. The amount of vegetables is not limited, but the norm is no more than five servings per day. You can season them with lemon juice, herbs and even red pepper – according to scientists, this stimulates the metabolism.
The 7-day egg diet can be based on the menu of the first week of Osama Hamdiy's food plan.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the required minimum of fats and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 hard-boiled eggs, tea with a teaspoon of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (except potatoes), a slice of wholemeal bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato paste) |
| Dinner | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette of 1 yolk and 2-3 whites, vegetable compote | |
| Tuesday | Dinner | Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and pepper | Boiled chicken breast - 250 g, salad of cabbage and herbs, a slice of rye bread |
| Dinner | Omelette of 1 egg yolk, 2-3 whites, skimmed 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 | Cottage cheese or low-fat cheese - 100 g, egg | Omelette, peas | |
| THURSDAY | Dinner | Fatty sea fish 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 wholemeal bread | 1 baked potato, low-fat cheese, tomato salad |
| Dinner | 2 eggs, low-fat cottage cheese with fruits - 150 g. | Fish - 250 g, vegetable casserole with 1 egg | |
| SATURDAY | Dinner | Steamed chicken cutlets - 250 g, fresh vegetable salad, peas | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of wholemeal 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 pepper salad | Beef stew - 250 g, green vegetables, slice of rye bread |
| Dinner | Egg, vegetable compote | 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 peculiarity of the egg diet menu for 4 weeks is its gradual transition from protein to low-carbohydrate. Physical activity should start from the second week, because in the first week the body will burn 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. Once every 3 days, eat 30 g of nuts - walnuts or almonds | ||
| Dinner | 150 g of lean chicken or beef, fresh vegetables | To the menu for the first week, add 2 slices of wholemeal bread or a side of boiled cereals (buckwheat, wholemeal rice), -100 g
Season the vegetable salad with a healthy sauce consisting of lemon juice, herbs, 2-3 tablespoons of natural yogurt and a quarter of chopped avocado. |
||
| 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 eat an apple after cheese. | ||
| Dinner | Boiled egg, 200 g baked or boiled fish, green vegetables | The dinner menu is the same, you can drink a glass of kefir in the evening | ||
Stop the diet
About 90% of those who lose weight with no-carb meals regain the lost weight within a year. Often the hardest part of dieting comes after stopping the diet, as most people relax, lose motivation, and fall back into old habits.
The key to long-term weight control is lifestyle changes that involve smart eating and regular rather than sporadic physical activity.
Exit from the diet:
- The day before the end of the diet, calculate the number of calories needed to maintain body weight, taking into account all loads and weight changes.
- Using calculations, develop an eating plan consisting of healthy, nutritious foods that will help you maintain your weight.
- Use the 3-4 week period following the diet 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), a reduced feeling of hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered a safe food in terms of heavy metal and chemical contamination, which is different from 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). Proteins make up 12. 6% of the product, while fats and carbohydrates make up only 0. 3% and 0. 7%, respectively. Additionally, eggs are inexpensive, easily available, and popular with most people.
They were previously thought to increase cholesterol levels, but most current studies 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 remains a possibility of potential risk, especially for those who already have cardiovascular conditions.
Osama Hamdiy's low-carb egg diet has one significant drawback: adherence to a specific plan, but the volume of portions in most cases is not limited. The downside of other proposed diets is the need to count 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;
- rigor of respect;
- presence of sports activities and general activity;
- age and basal metabolism.
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 to 5 kg for the egg-orange;
- on average up to one kilogram per day for the rest.
Contraindications
Eggs are strong allergens, therefore the main contraindication of the listed diets is associated with the possible risk of hypersensitivity of the body to the product.
In addition, any protein diet, including the egg diet, has a number of restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney (especially stone formation) and liver diseases;
- disorders of the gastrointestinal tract, especially those associated with increased stomach acidity;
- high blood cholesterol levels.
Eggs are surrounded by a halo of opposing opinions regarding the relationship between their advantages and disadvantages. Some health experts don't consider them a health food, but others recommend eating a few pieces a day to replenish protein, vitamins and minerals. In any case, they are popular among those who want to lose weight due to their availability, usefulness and ability to effectively reduce hunger.