The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) component. Typically, this diet involves a high amount of protein foods and low carbohydrate 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 a long time, for example, the 4-week egg diet from Osama Hamdiy, others are limited to a few days and include a minimum number of products.
General rules
Like everything else, the egg diet implies some rules:
- Consult your doctor and undergo a medical examination, otherwise, the result may be the manifestation of a hidden disease 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 you from food and improves your mood.
- Limit salt, it binds water so the plumbing line is not as impressive.
- Drink plenty of plain water and take extra vitamins.
- It is believed that to maintain a beautiful figure, you need to eat dinner 4 hours before going to bed, 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 keep you full until lunch at least.
- The fastest way to lose weight is the egg white diet. However, a carbohydrate-free diet 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 genitourinary system. Don't cut out healthy carbs; get it from fruits and whole grains.
Egg-orange diet
The diet is extreme and lasts no more than five days. You get the minimum protein you need from eggs, and fiber and vitamin C from fruit. Drinking kefir in the evening will quench hunger and help you sleep, and will also partially increase your calcium supply.
This egg diet has a simple menu:
- Variation 1 - one boiled egg and 2 oranges in the morning, 2 eggs and one orange for lunch, one orange and a glass of low-fat yogurt or kefir in the evening.
- Variation 2 - take six oranges and eat the same amount of eggs, one every hour.
Diet of Osama Hamdiy
Endocrinologist Osama Hamdiy suggests a diet that reduces body 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 portion weight is not accurately stated, eat until you are full;
- such an egg diet for 4 weeks does not involve personal modifications - replacing with similar dishes or removing disliked foods;
- after a break in following the diet, you need to start it again;
- the first seven days can be repeated and then move on to the plan of the fourth week;
- if you are too 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 have 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 for such a protein egg diet, designed for 4 weeks, is shown in the table.
Monday
| First week | Second week | third week | Fourth week | |
|---|---|---|---|---|
| Breakfast every day | Grapefruit/orange and 1-2 boiled eggs | Any product allowed today with no quantity limit | Set daily meals are distributed throughout the day, including breakfast | |
| dinner | A type of fruit without sugar | 2 boiled eggs, green salad | A type of fruit | Boiled/roasted meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange/grapefruit; tuna - standard canned food without fat or boiled - 160-180 grams |
| dinner | Lean roast meat | 2 boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | Second week | third week | Fourth week | |
|---|---|---|---|---|
| dinner | Chicken (boiled/boiled, skinless), tomato, one orange/grapefruit | Grilled meat, green salad | Vegetables and boiled vegetables | Boiled / grilled meat - 200 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange / grapefruit / apple |
| dinner | 2 hard-boiled eggs, one rye toast, one 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), one whole wheat toast, tomato | Grilled meat, cucumber | Fruits, boiled vegetables and herbs | 1 tablespoon low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one dish - boiled vegetables; one rye toast; one orange/grapefruit; tuna - standard canned food without fat or boiled - 160-180 grams |
| dinner | Lean roast meat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | third week | Fourth week | |
|---|---|---|---|---|
| dinner | A type of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, vegetables | boiled / grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; one rye toast; one 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, boiled) | Grilled meat or kritsa, boiled vegetables | boiled / grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; one orange / grapefruit / lettuce |
| dinner | Fish (boiled or boiled), green salad, one orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | third week | Fourth week | |
|---|---|---|---|---|
| dinner | A type of fruit | Grilled meat, tomato, an orange/grapefruit | A type of fruit | boiled chicken breast - 2 pieces; 2 tablespoons of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one 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 - standard canned food without fat or boiled - 160-180 grams; 1 tablespoon low-fat cheese / cottage cheese; one rye toast; 2 tomatoes; one dish - boiled vegetables; an orange/grapefruit |
| dinner | Boiled vegetables | Chicken, tomato, an orange/grapefruit |
Egg diet menu
The egg diet menu varies depending on the period.
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;
- afternoon - a portion of lean meat or chicken (boiled, boiled), a portion of vegetables, oranges / grapefruit.
A serving is defined as the volume that fits a handful (of vegetables) or a piece of meat the size and thickness of your palm.
For 5 days
The 5-day low-carb egg diet usually involves the same foods. Each of the three meals consists of protein components (eggs, fish, meat) and fiber (vegetables, fruits).
Sample menus are shown in the table:
| Day | Breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), orange/grapefruit, herbs or green tea | Boiled chicken breast - 150 g, vegetables, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, vegetables, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Baked turkey - 150 g, fresh vegetables, apple |
Food can be supplemented with kefir - up to two glasses a day.
For 7 days
A week-long low-carb egg diet can be a continuation of the previous one; The daily menu includes:
- from 3 to 4 eggs;
- lean meat or chicken 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 extra 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, it stimulates the metabolism.
The 7-day egg diet can be based on the menu for the first week of Osama Hamdiy's meal plan.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the minimum amount of fat and carbohydrates needed.
| First week | Second week | ||
|---|---|---|---|
| Breakfast every day | grapefruit or orange, 2 boiled eggs, tea with a teaspoon 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 paste) |
| dinner | Eggs, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelet 1 yolk and 2-3 white, boiled 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 | Omelet from 1 egg yolk, 2-3 whites, skim milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | dinner | Lean beef - 250 g, buckwheat porridge with water - 100 g, vegetables | Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots |
| dinner | Low-fat cottage cheese or cheese - 100 g, egg | Omelet, green beans | |
| Thursday | dinner | Fatty sea fish soup - 200 g and vegetables - 1 small potato, carrot | Roast beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| dinner | Omelet, a glass of kefir | Low-fat cottage cheese with fruit - 150 g | |
| Friday | dinner | Stewed beef - 200 g, steamed broccoli, 2 slices of whole grain bread | 1 baked potato, low-fat cheese, tomato salad |
| dinner | 2 eggs, low-fat cottage cheese with fruit - 150 g. | Fish - 250 g, vegetable casserole with 1 egg | |
| Saturday | dinner | Steamed chicken pieces - 250 g, fresh vegetable salad, green beans | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of whole grain bread |
| dinner | Low-fat cottage cheese - 100 g, 3-4 walnuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | dinner | Roast beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Stewed beef - 250 g, vegetables, slices of rye bread |
| dinner | Eggs, boiled vegetables | Low-fat cottage cheese - 100 g, 3-4 walnuts | |
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 a gradual change from protein to low carbohydrates. Physical activity should start from the second week, because in the first week the body will burn fat by itself 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 lean chicken or beef, fresh vegetables | On the menu for the first week, add 2 slices of whole grain bread or a grain dish cooked in water (buckwheat, brown rice), -100 g
Season the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of plain yogurt and a quarter of chopped avocado |
||
| Afternoon snack | A glass of kefir, 100 g of low-fat cottage cheese or cottage cheese | You can add a handful of berries, flax seeds or muesli to kefir or cottage cheese, and eat an apple after the cheese. | ||
| dinner | Boiled eggs, 200 g of grilled or boiled fish, vegetables | The menu for dinner is the same, you can drink a glass of kefir at night | ||
Stop dieting
About 90% of those who lose weight on a no-carb eating plan regain the weight they lost within a year. Often the hardest part of dieting comes after leaving 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 that involve smart eating and regular, rather than sporadic, physical activity.
Exit the diet:
- The day before the end of the diet, calculate how many calories are needed to maintain body weight, taking into account all the load and changing body weight.
- Using the calculations, develop a healthy and nutritious meal plan that will allow you to maintain your weight.
- Use the 3-4 week period after the diet to gradually adjust calorie intake and portion sizes to your "ideal" plan.
Advantages and disadvantages
A diet based on chicken eggs has three main advantages - balance (except mono-diet), reduced hunger and the ability to maintain muscle mass. The fourth advantage is that eggs are considered a safe food in terms of contamination with heavy metals and chemicals, which is different from fish or milk.
Eggs are a valuable source of nutrients, such as vitamins D, E, K and group B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein makes up 12. 6% of the product, and fat and carbohydrates are only 0. 3% and 0. 7% respectively. Also, eggs are cheap, readily available and loved by most people.
They were previously thought to increase cholesterol levels, but most current studies show the increase to be less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease, so there is still a potential risk, especially for those who already have cardiovascular disorders.
Osama Hamdiy's low-carb egg diet has one significant drawback - adherence to the exact plan, but the number of portions in most cases is not limited. Another disadvantage of the proposed diet is the need to count calories, which sometimes requires a lot of time and effort.
The result
The egg diet is effective, but the specific results depend on the following factors:
- initial weight;
- compliance strictness;
- the presence of sports activities and general activities;
- 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 on Osama Hamdiy's diet;
- 2–5 kg for egg-orange;
- on average up to one kilogram a day for the rest.
Contraindications
Eggs are considered a strong allergen, therefore the main contraindications of the diet listed are associated with the possible risk of hypersensitivity of the body to the product.
In addition, any protein diet, including the egg diet, has some restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney disease (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those related to increased stomach acidity;
- high blood cholesterol.
Eggs are surrounded by a circle of conflicting opinions about the relationship between their benefits and harms. Some health experts don't consider it a health food, but others recommend eating a few pieces daily to add protein, vitamins and minerals. In any case, they are popular among those who want to lose weight because of their availability, usefulness and ability to effectively reduce hunger.