One-week egg diet: menu and results

Weight loss products that work quickly are always popular. Despite warnings from doctors and nutritionists about the dangers of this method, those who want to get slim quickly continue to try it. The one-week egg diet is considered one of the healthiest and least stressful of all fast diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you can achieve real results without any pain.

How does an egg low-carb diet work?

The 7-day egg diet is based on chemical processes in the body. It limits the intake of rapidly digesting carbohydrates. inEggs contain a lot of protein, which requires more energy to process than absorbing carbohydrates.Egg yolks contain high amounts of vitamin H or biotin. It speeds up metabolism and promotes the burning of fat deposits to obtain glucose, which is not available to the body during meals. Eggs are rich in lutein, a powerful antioxidant that helps make eating easier for you.

Benefits of eggs for weight loss

Eggs are a unique product whose composition is rich in vitamins, beneficial minerals and trace elements.A diet based on them not only does not harm your health, but also brings real benefits due to the following properties:

• They are rich in vitamins A, E, D, B and K, amino acids and trace elements (calcium, iodine, potassium, magnesium, phosphorus).
• Regular use of them helps to improve the water-lipid balance and positively affects the condition of the skin, making it more elastic and smooth.
• When they are consumed, almost no toxins are formed because the body completely absorbs the product.
• They contain a lot of protein – natural protein. Not only does this diet promote weight loss, it also promotes good health.
• The caloric content of one egg is only 90-110 kcal, but due to the nutritional value of the product you will not have to endure the feeling of hunger.

7-day egg diet rules

This weight loss method has its clear rules, which must be strictly followed to achieve the desired results without damaging your health.

1. You need to drink a lot of fluids during the week - 2-2. 5 liters of water (required). Drinking unsweetened green or herbal tea can also be helpful.
2. It is important to follow the dietary routine: eat at the same time, do not skip any meals, and do not change breakfast, lunch or dinner.
3. It's best to avoid snacking, but if you're hungry, eat cucumbers, carrots, or apples.
4. Eliminate sugar from your diet and limit salt intake.
5. You should never drink alcohol throughout the week.
6. Avoid seasonings containing flavor enhancers (glutamic acid, guanylic acid, sodium inosinate). These additives can neutralize the effects of hormones that signal satiety; the more of them in a food, the higher the risk of breakdown.
7. Physical activity will help you achieve better results.
8. It is necessary to exclude everything fried, greasy and floury. Also potatoes, figs, grapes, dates.
9. The salad can be dressed with unrefined olive oil, lemon juice, or low-fat sour cream, but not mayonnaise.
10. The last meal should be 3-4 hours before bed.
11. If you really want something sweet, then in order not to crumble, you can prepare a light fruit salad (200 g) from permitted products, season it with low-fat yogurt, or have a slice of dark chocolate.
12. If a crash does occur, you'll need to start your diet from scratch.

Allowed product list

The egg diet doesn't mean you have to eat only eggs all week.A wide range of weight loss enhancing products are available. For example, use citrus fruits liberally. They contain a lot of citric acid, which can speed up and improve energy metabolism in the body. Foods allowed during the diet:

• Eggs (soft-boiled or omelette);
• Any citrus fruit (oranges, grapefruits, lemons);
• Boiled or stewed lean meat (chicken, turkey, beef);
• low-fat fish (hake, cod, zander);
• vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
• Fruits and berries (apples, kiwis, pomegranates, pineapples, bananas);
• low-fat or reduced-fat dairy products (milk, kefir, cottage cheese, cottage cheese);
• Green vegetables (lettuce, celery, spinach).

How much weight can you lose in a week?

Weight loss is a personal process. Everyone's situation is different. You can lose 3 to 6 kilograms in a week on this diet. These are huge numbers in such a short period of time.A lot depends on the dieter's lifestyle, the amount of physical activity and the speed of metabolic processes in the body.The more energy you expend while dieting, the more weight you will lose in a week.

The advantages and disadvantages of

Like any diet, the egg diet has its pros and cons. Before switching to this diet, you need to familiarize yourself with all the pros and cons so that you can realistically evaluate the results you can achieve and, most importantly, not harm your health.advantage

• This diet is affordable and does not include expensive exotic products, making it affordable for everyone.
• Preparing the dish doesn't take much time or effort.
• You won't have to go hungry during this diet. Eggs are high in protein and very filling. And fruits and vegetables contain a lot of fiber, which will also make you feel full.
• With a variety of healthy foods on the menu, this diet won't harm your health.
• Eggs contain a large number of vitamins and beneficial trace elements, which have a positive impact on the condition of the skin and hair.

defect

• Eggs and citrus fruits are allergic foods. Because of this, this diet is not suitable for everyone.
• During the diet, weakness, drowsiness, and fatigue may occur. Any diet is stressful for the body.
• Diet, including an egg diet, often causes constipation.
• If you follow this diet for an extended period of time (more than a week), it may damage your kidneys.

What doctors and nutritionists say about the effectiveness of the diet

Doctors and nutritionists do not recommend adhering to this diet long-term.The maximum period for proper and healthy weight loss is 7 days, but should not exceed 7 days.Experts believe that this diet is unbalanced because it contains a lot of protein and almost no carbohydrates and fat. An unbalanced diet can lead to a lack of important vitamins and trace elements, which can lead to health problems.

One week egg diet menu

first day	Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), tea or unsweetened coffee.Lunch: 1 boiled egg, boiled chicken breast (200g), 1 citrus.Dinner: Boiled chicken breast (250 g), low-fat kefir (200 ml).
the next day	Breakfast: 2 soft-boiled eggs, fresh citrus juice (250 ml).Lunch: Boiled chicken breast (200g), 2 citrus fruits, alkaline mineral water (250ml).Dinner: 2 soft-boiled eggs, 1 tangerine, low-fat milk (250 ml).
The third day	Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, unsweetened tea or coffee.Lunch: lean boiled meat (250g), 1 citrus.Dinner: Mineral water (250 ml), 2 boiled eggs.
The fourth day	Breakfast: 2 egg omelet (you can add a little milk and vanilla according to your taste), 1 citrus fruit, unsweetened tea or coffee.Lunch: lettuce leaves (unlimited), boiled chicken fillet (300g). Dinner: 1 half-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml).
fifth day	Breakfast: Salad (2 hard-boiled eggs, 1 raw carrot, some greens, 1 tablespoon low-fat sour cream), 1 citrus fruit, unsweetened tea or coffee.Lunch: 2 carrots (raw), fresh orange juice (300 ml).Dinner: alkaline mineral water (250 ml), 1 half-boiled egg, grilled lean fish fillet (400 g).
The sixth day	Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml).Lunch: 2 boiled eggs, 2 citrus fruits.Dinner: Still mineral water (unlimited), if you feel very hungry - carrot (1) or cucumber (1).
seventh day	Breakfast: 2 soft-boiled eggs, 1 tangerine.Lunch: lean meat (350g), 1 citrus.Dinner: Still mineral water (unlimited), if you feel very hungry - carrot (1) or cucumber (1).

Dishes recipes

For many people, the word "diet" is associated with hunger and tasteless, bland food. In fact, there are many different recipes for wonderful weight loss dishes. It is true that eating well and losing weight are true. You just need to spend a little more time preparing "healthy" dishes. It is important to replace your habitual unhealthy foods with those that will make your body healthier and slimmer. For example,Instead of mayonnaise, the salad is made with low-fat sour cream, cooked more in a double boiler, and if you add a variety of spices while the meat is cooking, it will be delicious but not bland.

Vanilla steamed egg rolls

• Cooking time: 20 minutes.
• Number of servings: 1 person.
• Calorie content of this dish: 110 calories per 100 grams.
• Purpose: Breakfast.
• Preparation Difficulty: Easy.

Steamed weight loss omelets are easy and quick to make. The main feature of this dish is that no egg yolk or butter is added.Protein foods are great for those who want to create beautiful body contours.This dish is steamed. Since it is not exposed to very high temperatures during the cooking process, the product retains vitamins and beneficial trace elements.raw material:

• Eggs - 2;
• Milk - 100g;
• Salt, pepper - appropriate amount;
• Vegetables - to taste.

Cooking methods:

1. First, separate the egg whites from the yolks, then add salt and pepper to the egg white pieces.
2. Add milk and stir until thick foam forms.
3. Pour the resulting mixture into a container and cook in a double boiler for 10 minutes.
4. Sprinkle the finished dish with chopped herbs.

Grilled Chicken Breast

• Cooking time: 60 minutes.
• Servings: 3 people.
• Dish Calories: 148 kcal (per 1 chicken breast).
• Purpose: Lunch, dinner.
• Preparation Difficulty: Moderate.

Chicken breast is a unique weight loss product. It contains a lot of protein and very little fat. Chicken tenders are filling but low in calories. Boiled or grilled meat contains small amounts of cholesterol. And to keep brisket from being dry and tough, it must be cooked correctly.In this recipe, the fillets are baked in a marinade of broth, citrus, and seasonings.The meat is tender, juicy, aromatic and won't harm your figure.raw material:

• Chicken breast – 3 pieces;
• Lemon – 1 piece;
• Chicken broth (can be replaced with orange juice or water) - 450 ml;
• Salt, pepper, thyme (any seasoning) – to taste.

Cooking methods:

1. Wash the chicken breasts, add salt and pepper and rub the spices on all sides.
2. Pour the chicken stock/juice/water into the pan in which the fillets will be grilled, then add the juice of 1 lemon, zest, thyme and any other seasonings you like.
3. Mix the mixture thoroughly.
4. Place chicken breasts in baking dish.
5. If desired, you can place lemon slices and a few sprigs of thyme around the meat.
6. Place the baking sheet in the oven, preheat to 200 degrees and bake for 30-40 minutes.

Green salad with eggs and cream cheese

• Cooking time: 40 minutes.
• Servings: 2 people.
• Caloric content of dishes: 180 calories per 100 grams.
• Purpose: Lunch, dinner.
• Preparation Difficulty: Easy.

Vegetable and shrimp salad with curd cheese is a delicious dish that is sure to please those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimp is easily digested in the body and contains almost no fat. But these seafood products contain a lot of useful trace elements that contribute to the balanced function of the gastrointestinal tract.raw material:

• Shrimp (large) – 200 g;
• Cucumber – 2 pieces;
• Bell pepper – 1;
• Eggs - 2 pieces;
• Low-fat curd cheese – 150 g;
• Lemon – 1 piece;
• Garlic – 1 clove;
• Fresh herbs – 40 g;
• Salt and pepper to taste.

Cooking methods:

1. Boil raw shrimp in salted water (you can add bay leaves and allspice) and peel them from their shells and intestines.
2. Cut the shrimp into small pieces and sprinkle with lemon juice.
3. Cut the hard-boiled eggs into small cubes.
4. Peel the cucumber and cut into small pieces.
5. Cut the bell pepper into small cubes or slices.
6. Chop vegetables.
7. Mix all chopped ingredients.
8. Add the chopped herbs and garlic squeezed into the garlic pot.
9. Add cream cheese.
10. Season with salt and pepper.
11. The finished salad can be served on lettuce leaves.

How to get off a diet the right way

The end of dieting doesn't mean the beginning of Belly Day. You need to exit your diet wisely. Within a week, the body becomes accustomed to monotonous food, so it needs to gradually return to a balanced, varied diet.You should continue to eat eggs, citrus fruits, lean meats, and dairy products regularly for a few weeks.It is recommended not to increase portion size, or at least increase it gradually. The period of time after you stop dieting is important because if you don't follow the eating plan, you may not only regain the weight you lost but also gain new weight.

Side effects and contraindications

The one-week egg diet isn't for everyone because it's fast, uneven, and requires special stamina. If there are any restrictions, the diet must be interrupted or not started at all, otherwise serious complications or side effects may result.side effect:

• constipate;
• irritability;
• fatigue;
• weakness;

Contraindications:

• It is not recommended to eat eggs every week during pregnancy and breastfeeding.
• People allergic to eggs and citrus fruits should not choose this diet.
• If you have chronic kidney, liver or gastrointestinal disease, always consult your doctor before any diet.
• If your cholesterol levels are high, you need to be careful because egg yolks contain cholesterol and eating large amounts can be harmful to your health.