The quail or chicken egg diet, which lasts 7 days, is a quick and effective way to lose weight. Combining the benefits and gastronomic advantages of one of the products loved by many and easy to prepare, the egg is easily tolerated due to the saturation capacity of pure proteins.
We present some versions of this diet: the diet only with eggs for 3 days, the one with eggs and citrus for a week (which allows you to simultaneously benefit from a beautiful figure and not harm your health), but also the diet to lose weight with eggs that can be kept from 2 weeks to 1 month.
General information
- Duration: 3 days, 7 days, 1 month;
- Features: it is not a mono-diet, however, eggs should be eaten every day (usually at every meal);
- The cost of an egg diet: average (up to 125 lei);
- Results: minus 3-5 kg ​​in one week;
- Recommended frequency: no more than once every 6 months;
- Additional effect: relatively long preservation of the result.
What is the egg diet
It is one of the most popular protein diets today. It contains combinations of meat, eggs and dairy, or may have a special menu, which contains the diet with eggs and apples, for example.
The secret of its popularity is the relatively short duration (the classic version of the egg diet lasts only a week), guaranteed results (you can lose at least 3 kg), ease of use (all products are easy to find, and breakfast, lunch and dinner can be consumed while working or studying). The low cost is another plus of the egg diet.
In addition, this product contains a lot of nutritional benefits: chicken egg is made up of 85% water and 12% protein. It also contains only 0.3% fat and 0.7% carbohydrates, as well as a little glucose and plenty of vitamins and minerals, including vitamin B, calcium, phosphorus, iron, potassium and magnesium.
The diet is quite easily tolerated, despite the fact that only three meals are provided per day, relatively low in volume. Eggs, which are actually protein clots, are absorbed slowly, and the fiber in vegetables and fruits allows you to feel the fullness of your stomach.
How the egg diet works
Carbohydrate-rich foods predictably lead to excess sugars resulting from the breakdown of carbohydrates during the transformation of digestion into fat cells.
If carbohydrates cease to be consumed, the body has no choice but to spend the available reserves of energy raw materials, stored in the form of fat, to process proteins that are more “difficult” than carbohydrates. Ketones also stimulate this process.
Therefore, the egg diet works as follows: minimum carbohydrate intake and the lowest possible fat intake. In practice, this usually means that during the diet, the interest in food is reduced, because the intake of blood sugar, previously provided by simple carbohydrates, is reduced.
In addition, by taking protein protein, the liver begins to produce special organic compounds known as ketones, which suppress the feeling of hunger. At the same time, muscle mass, which usually falls the first victim of any rapid weight loss, does not suffer and, importantly, skin elasticity is maintained.
This is how any protein diet works, and the diet with boiled eggs and yogurt or citrus is no exception.
In addition, unsaturated fatty acids in chicken eggs help fight long-term “bad” fat deposits (47% oleic acid, 16% linoleic acid and almost 10% other unsaturated yolk acids).
Egg diet rules
Various egg diets are known and used, including mono-diet. The latter, for the most part, threatens violations of the body’s processing systems, the most innocent of which can become commonplace constipation.
Using vegetables and fruits with protein improves bowel motility and lymphatic drainage. In addition, it helps maintain water-salt balance. Such an egg diet is better balanced for a week or more, which means it has a softer and healthier effect. Therefore, we will only describe the diet with eggs and oranges, dairy or meat.
This diet prohibits the use of any dietary fats, both vegetable and animal. All vegetables and fruits should be eaten without the addition of butter, sour cream or any dressing. Salt and sugar should also be avoided.
The basic way to cook eggs, the main product of the diet, is to boil until hard. However, for menu changes, the oil-free omelet can be beaten and made.
If the mono-diet consumes an average of six pieces a day, the combined cure provides for their periodic replacement with other protein products.
It is not allowed to snack between meals and change the composition of breakfast, lunch and dinner or change the places of food in the diet with eggs. It is advisable to exercise enough and not skip workouts if you visit the gym.
The size of salads in this diet is not strictly regulated. It is suggested to cook your usual portion of vegetables and fresh salad. Allowed vegetables can also be cooked or cooked.
The maximum serving size for meat, poultry and fish, if you replace them with eggs – is 250 gr. Prepare “alternative proteins”, cooked or grilled, without oil.
Drinks in the egg diet (both for the 7-day and 4-week option, as well as in the mono diet) include plain water (no restrictions), herbal tea and black coffee without additives.
Shopping list
- Fresh eggs – 3 or 4 dozen (assuming you periodically replace eggs with other protein foods, fewer eggs will be needed);
- Grapefruits – 10 pcs. (if you opt for the diet with boiled eggs and grapefruit; but you can also buy 7 grapefruits and 3 oranges);
- Assorted fruits (not bananas or grapes) – for example, 1 apple, 1 pear, a handful of berries;
- Carrots, beets – 1 kg each;
- Potatoes – 500 gr;
- Cabbage – 1 head or cabbage from Beijing;
- Fresh or frozen spinach – 1-2 packets;
- Fresh vegetables for salad (tomatoes, cucumbers, celery, salad) – if necessary;
- Ground coffee – 1 pack;
- Herbal tea – 1 pack;
- Non-carbonated drinking water – 7 1.5 liter bottles;
If you plan to replace eggs with other protein foods as part of your egg diet, you will need to:
- Chicken breast – 400 gr;
- Lean meat (eg turkey) – 500 gr;
- Sea fish fillets – 250 gr.
The combination of dairy and eggs is less common.
Daily menu
For the classic 7-day version:
Months:
- Breakfast: 2 eggs, grapefruit or orange, coffee without sugar and milk;
- Lunch: 2 eggs, tomatoes, herbal tea;
- Dinner: 2 eggs, oil-free salad (carrots, beets, potatoes), grapefruit or orange, herbal tea.
Marti:
- Breakfast: 2 eggs, grapefruit or orange, black coffee without sugar;
- Lunch: 2 eggs, grapefruit;
- Dinner: 2 eggs or lean meat (boiled or grilled), a portion of salad (celery, tomatoes, cucumbers, lettuce).
Wednesday:
- Breakfast: 2 eggs, grapefruit and coffee without milk and sugar;
- Lunch: 2 eggs, a serving of boiled spinach and sugar-free tea;
- Dinner: 2 eggs, oil-free salad (see Monday), cottage cheese and herbal tea.
Joi:
- Breakfast: 2 eggs, grapefruit and black coffee;
- Lunch: 2 eggs, a serving of boiled spinach and sugar-free black coffee;
- Dinner: 2 boiled eggs or sea fish, oil-free salad, herbal tea.
Friday:
- Breakfast: 2 eggs, grapefruit and coffee without sugar;
- Lunch: 2 eggs, a serving of spinach, black coffee;
- Dinner: steamed sea fish, cabbage salad and sugar-free black coffee.
Saturday:
- Breakfast: 2 eggs, grapefruit and sugar-free black coffee;
- Lunch: a salad of any fruit;
- Dinner: 2 eggs or lean meat, salad (tomatoes, cucumbers, celery), herbal tea.
Sunday:
- Breakfast: 2 eggs, grapefruit and sugar-free black coffee;
- Lunch: 2 eggs or boiled chicken breast, tomatoes and grapefruit;
- Dinner: 2 eggs or boiled chicken breast, salad (carrots, cabbage, tomatoes) and sugar-free black coffee.
If for some reason you have violated the prescribed nutrition plan, the diet should start again. A simple but important rule is that the egg diet for a week always starts on the Monday menu, regardless of the calendar day.
If you want to lose weight even more, you can extend the diet up to 2 weeks or a maximum of one month. Here is the menu for a month:
Week 1
Day 1
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: fruits of any kind in any quantity, until saturation;
- Dinner: boiled beef – 200 gr.
Day 2
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled vegetables, 1 egg, 100 grams of low-fat cheese;
- Dinner: grapefruit and vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers.
Day 3
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled vegetables of one type (for example, zucchini, carrots, green beans) and 2 boiled eggs;
- Dinner: boiled white fish – 200 gr, salad leaves – 3 pcs, grapefruit.
Day 4
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled or baked chicken breast – 200 gr;
- Dinner: 2 boiled eggs, salad or celery, grapefruit.
Day 5
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled vegetables, 1 egg, 50 grams of low-fat cottage cheese;
- Dinner: vegetable salad – tomatoes, cucumbers, onions, cabbage, bell peppers, grapefruit.
Day 6
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled or baked chicken breast – 200 gr, a slice of cereal bread;
- Dinner: unsweetened fruit salad (pears, oranges, kiwi, apple), seasoned with lemon juice.
Day 7
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled vegetables of one type (for example, zucchini, carrots, green beans) and 2 boiled eggs;
- Dinner: a slice of cereal bread, vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit.
In the first week there is a smooth immersion in the diet. The process facilitates the large number of eggs in the diet, which give the feeling of satiety for a long time.
The food is split, between main meals you can eat unsweetened fruits or low-fat dairy products without additives.
Week 2
Day 1
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled vegetables, 1 egg, 50 grams of low-fat cottage cheese;
- Dinner: 2 boiled eggs, salad or celery, grapefruit.
Day 2
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled vegetables of one type (for example, zucchini, carrots, green beans) and 2 boiled eggs;
- Dinner: vegetable salad – tomatoes, cucumbers, onions, cabbage, bell peppers, grapefruit.
Day 3
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled or baked chicken breast – 200 gr;
- Dinner: a slice of cereal bread, 2 boiled eggs, lettuce or celery leaves, grapefruit.
Day 4
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled vegetables of one type (for example, zucchini, carrots, green beans) and 2 boiled eggs;
- Dinner: vegetable salad – tomatoes, cucumbers, onions, cabbage, bell peppers, grapefruit.
Day 5
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled or baked chicken breast – 200 gr;
- Dinner: unsweetened fruit salad (pears, oranges, kiwi, apple), seasoned with lemon juice.
Day 6
- Breakfast: 2 hard-boiled eggs and an orange;
- Lunch: boiled vegetables of one type (for example, zucchini, carrots, green beans) and 2 boiled eggs;
- Dinner: vegetable salad – tomatoes, cucumbers, onions, cabbage, bell peppers, grapefruit.
Day 7
- Breakfast: 2 hard-boiled eggs and grapefruit;
- Lunch: boiled vegetables, 1 egg, 50 grams of low-fat cottage cheese;
- Dinner: unsweetened fruit salad (pears, oranges, kiwi, apple), seasoned with lemon juice.
Major weight loss occurs exactly in the first 2 weeks. By the 14th day, the body is already accustomed to the new type of diet and it is becoming easier to maintain it.
Week 3
In addition to eggs, eat:
Day 1
Any unsweetened fruit of the same kind (for example, green apples).
Day 2
Boiled or steamed vegetables, except potatoes. You can add fresh vegetables.
Day 3
Fresh and cooked vegetables, fruits.
Day 4
Boiled or steamed fish, boiled cabbage.
Day 5
Low-fat chicken or beef, cooked vegetables.
Day 6
A kind of unsweetened fruit.
Day 7
A kind of unsweetened fruit. Fresh and cooked vegetables without starch, you can add steamed vegetables, unsweetened fruits. From the third week onwards, eggs are replaced with other protein-rich foods: meat, fish, poultry, dairy products.
At the same time, the number of fruits and vegetables is increasing, which has a positive effect on the intestines (the abundance of protein foods in the first weeks had a fixing effect on the gastrointestinal tract). These products are distributed throughout the day, the food is equally fractionated, at least 4-5 times a day.
Week 4
In addition to eggs, eat:
Day 1
Boiled beef: 200 g, 3 tomatoes and 3 cucumbers, 1 fruit, 1 wholemeal toast.
Day 2
Boiled chicken breast: 300 gr, 1 cucumber, 3 tomatoes, 1 grapefruit, 1 slice of bread.
Day 3
Beef or boiled chicken: 200 gr, tuna in its own juice 100 gr, 4 cucumbers and 4 tomatoes, 1 orange, 1 slice of bread.
Day 4
Boiled chicken breast 300 gr, 2 cucumbers and 2 tomatoes, 150 gr cow cheese, 1 grapefruit.
Day 5
Boiled vegetables – 300 g, 100 g fat-free cottage cheese, 1 grapefruit, 1 toast.
Day 6
Fat-free cheese (eg mozzarella): 50 gr, boiled vegetables – 200 gr, 2 tomatoes, 2 cucumbers, 1 toast, 1 orange.
Day 7
3 tomatoes, 1 grapefruit, 5-leaf salad leaves, a slice of cereal bread.
This week ends the diet and it is important to follow all the recommendations to consolidate the result, and the lost weight not to return.
For those who want to lose weight urgently, there is an express diet with eggs. But it is worth noting that such diets can have a negative impact on your health, so you need to use them carefully.
Here is the menu you have to follow for 3 days:
Breakfast: a glass of water with lemon (it will help the body to wake up), after 20 minutes you should eat half a grapefruit or orange and 1-2 boiled eggs. You can cook soft-boiled eggs or you can boil them hard.
Lunch: 2 boiled eggs and a vegetable salad. You can use any vegetable.
Dinner: boiled chicken / turkey or steamed fish and vegetable salad. You can also eat 1 orange or grapefruit, but no later than 4 hours before bedtime.
Advantages of the protein diet
The diet is low in carbohydrates, high in protein, which allows you to lose fat and prevent “burning” muscle. This diet is suitable for those involved in sports.
Also, the trace elements and vitamins contained in eggs positively affect the condition of the skin, hair and nails.
Chicken eggs are one of the most nutritious foods, so the feeling of hunger during this diet is not so strong. Saturation occurs faster, due to which the portion consumed is smaller, and the desire to eat again appears later.
Disadvantages of the protein diet
The high number of eggs and other protein foods exerts an increased load on the kidneys and liver. Therefore, diet is contraindicated in diseases of these organs.
Lack of fiber and excess protein can lead to digestive problems, constipation. It is possible to reduce their risk by consuming vegetable fiber.
The diet limits many beneficial elements for the normal functioning of the body. Therefore, it is recommended that you take multivitamins.
Contraindications
The egg diet is not suitable for:
- vegetarians / vegans;
- those suffering from kidney and liver disease;
- during pregnancy and lactation;
- those with allergies to eggs and / or citrus fruits.
Results and opinions
The diet is quite rigid and you do not have to follow it several times a year. After completing the regimen, you should monitor your condition and, if necessary, perform tests.
Regarding the results, you can lose up to 20 kg per month, if you were overweight. Those with less excess fat, the results are about 10-15 kg.
Among the celebrities who followed this diet is the American actor Adrien Brody . He lost 14 kg for his Oscar-winning role in The Pianist.
Nutritionists do not like this diet, considering that it would have too many side effects. Thus, with the increase in egg consumption, cholesterol may increase, especially in people at risk: with heart disease, blood vessels.
Lack of carbohydrates in the protein diet can lead to lethargy, drowsiness, and large amounts of protein increase the load on the stomach and intestines, possibly forming bloating, constipation. With such a strict nutrition plan, there is a high risk of losing weight back and harming your health. Before such a diet, you should consult your doctor.
Therefore, resorting to the egg diet should be done with caution and only for a limited period of time.
recommendation
- It is important not to skip meals, especially for breakfast. Every meal is very important for the body.
- Drink more water, the recommended rate is about 2 liters of water per day. Water should be drunk in any diet and even if you do not lose weight.
- Refuse alcohol and cigarettes. They slow down the weight loss process.
- You cannot replace or exclude menu items.
- If you feel very hungry, drink a glass of lemon water. If after 20 minutes the hunger has not diminished, drink a glass of milk.
- Any diet must be approached with care, with a correct entry and exit from the cure. Do not eat fatty and salty foods before starting the diet. Also, the output should be smooth, so you can’t get away with smoked chicken and sweets.
