The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) component. Typically, this diet includes high-protein foods and low-carbohydrate foods that encourage the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the lack of serious negative health consequences.
There are several variations of 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 contain a minimum number of products.
General rules
Like all others, the egg diet involves some rules:
- Consult your doctor and undergo a medical examination, otherwise the result may be a manifestation of hidden diseases such as kidney stones.
- Set realistic goals for yourself.
- A person who is losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts you from eating and raises your mood.
- Limit the salt, it locks in water so the plumb line isn't as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that in order to maintain a beautiful figure, it is necessary to have dinner 4 hours before going to sleep, but not all experts agree with this. But if you can't sleep from hunger, you need to drink kefir or have a snack of vegetables, because sleeplessness is followed by 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 carbohydrate-free diet is a direct path to ketoacidosis, when acetone is formed in the body due to the breakdown of fats and irritates the mucous membrane of the gastrointestinal tract and genitourinary system. Don't cut out healthy carbs, get them from fruits and whole grains.
Egg-orange diet
The diet is extreme and does not last more than five days. You get the minimum protein you need from eggs, and you get fiber and vitamin C from fruits. Drinking kefir in the evening will quench your hunger and help you sleep, as well as partially replenish your calcium reserves.
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.
Diet Osama Hamdiy
Endocrinologist Osama Hamdiy proposed a diet that reduces weight as a result of normal biochemical reactions of the body and does not depend on the amount of calories. This 4-week egg diet is also known as Maggi, named after the famous Margaret Thatcher.
General instructions:
- if portion weight is not specified, eat until full;
- Such an egg diet for 4 weeks does not involve personal changes - replacing with similar dishes or removing unloved foods;
- after a break in following the diet, it is necessary to start it again;
- the first seven days can be repeated, and then go to the plan for the fourth week;
- if you are obsessively hungry, eat carrots, cucumbers or tomatoes (one or the other) a few hours after the previous meal;
- cook vegetables without oil;
- if you do not suffer from high blood pressure, tea and coffee are acceptable;
- "fast" carbohydrates (sugar, sweet fruits and potatoes) should be avoided, but the author allows the use of artificial sweeteners;
- alcohol is prohibited.
The plan of such a protein egg diet for 4 weeks is shown in the table.
Monday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | Any product allowed today without quantity restrictions | Prescribed daily meals are distributed throughout the day, including breakfast | |
| Supper | A kind of sugar-free fruit | 2 boiled eggs, green salad | A kind of fruit | boiled / grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; one orange/grapefruit; tuna - lean or boiled standard cans - 160-180 grams |
| Supper | Lean fried meat | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | Chicken (boiled/baked, skinless), tomato, one orange/grapefruit | Fried meat, green salad | Boiled vegetables and herbs | boiled / grilled meat - 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange / grapefruit / apple |
| Supper | 2 boiled eggs, rye toast, orange/grapefruit, green salad | 2 boiled eggs, one orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | Low-fat white cheese (cottage cheese), a wheat toast, tomato | Fried meat, cucumber | Fruits, boiled vegetables and greens | 1 tablespoon low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one dish - boiled vegetables; a rye toast; one orange/grapefruit; tuna - lean or boiled standard cans - 160-180 grams |
| Supper | Lean fried meat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | A kind of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, greens | boiled / grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange / grapefruit / apple |
| Supper | Fried meat, green salad | 2 boiled eggs, tomatoes, boiled vegetables |
friday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | 2 boiled eggs, boiled vegetables | Fish/shrimp (boiled, baked) | Fried meat or kritsa, boiled vegetables | boiled / grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange / grapefruit / lettuce |
| Supper | Fish (boiled or baked), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | A kind of fruit | Grilled meat, tomatoes, an orange/grapefruit | A kind of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; a rye toast; one orange/grapefruit; a yogurt |
| Supper | Fried meat, green salad | A kind of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Supper | Chicken, boiled vegetables, tomato, an orange/grapefruit | Chicken, boiled vegetables, tomato, an orange/grapefruit | A kind of fruit | Tuna - a standard box of lean or boiled canned food - 160-180 grams; 1 spoon of low-fat cheese / cottage cheese; a rye toast; 2 tomatoes; one dish - boiled vegetables; an orange/grapefruit |
| Supper | Boiled vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg diet menu
The egg diet menu changes depending on the period.
within 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, baked), a portion of vegetables, orange / grapefruit.
A portion is defined as the volume that fits into a palm-sized and thick handful (of vegetables) or a piece of meat.
within 5 days
The low-carb egg diet for 5 days generally contains the same nutrients. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruit).
An example menu is shown in the table:
| Day | Breakfast | Supper | Supper |
|---|---|---|---|
| 1 | Two eggs (boiled or boiled), orange/grapefruit, herbal or green tea | Boiled chicken breast - 150 g, greens, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, greens, apples | ||
| 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, apples |
Meals can be supplemented with kefir - up to two glasses per day.
within 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;
- lean meat or poultry without skin - up to 200 g;
- fruits - orange / grapefruit / apple;
- vegetables - cabbage, carrots, cucumbers, tomatoes and greens;
- low-fat kefir - 2 cups 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, greens and even red pepper - according to scientists, this stimulates metabolism.
The 7-day egg diet can be based on the first week menu of Osama Hamdi's meal plan.
2 weeks
The 2-week egg diet is long-term and should contain not only protein and fiber, but also the required minimum of fat and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | Grapefruit or orange, 2 boiled eggs, tea with a small spoonful of honey | ||
| Monday | Supper | 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) |
| Supper | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | 1 yolk and 2-3 white omelets, cooked vegetables | |
| Tuesday | Supper | 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 |
| Supper | Omelet from 1 egg yolk, 2-3 white, skimmed milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | Supper | Lean beef - 250 g, buckwheat porridge with water - 100 g, greens | Salmon soup - 200 g, vegetables - potatoes, peppers, carrots |
| Supper | Low-fat cottage cheese or cheese - 100 g, egg | Omelet, green peas | |
| Thursday | Supper | Oily sea fish soup - 200 g and vegetables - 1 small potato, carrot | Fried beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| Supper | Omelet, a glass of kefir | Low-fat cottage cheese with fruit - 150 g | |
| friday | Supper | Boiled beef - 200 g, steamed broccoli, 2 slices of whole grain bread | 1 baked potato, low-fat cheese, tomato salad |
| Supper | 2 eggs, low-fat cottage cheese with fruit - 150 g. | Fish - 250 g, vegetable stew with 1 egg | |
| Saturday | Supper | Steamed chicken cutlets - 250 g, fresh vegetable salad, green peas | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of whole grain bread |
| Supper | Low-fat cottage cheese - 100 g, 3-4 walnuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | Supper | Fried beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Baked beef - 250 g, greens, a slice of rye bread |
| Supper | Eggs, cooked 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.
within 4 weeks
The peculiarity of the egg diet menu for 4 weeks is its gradual change from protein to low carbohydrates. Physical activity should start from the second week, because during the first week, as a result of ketosis, the body will burn fat on its own.
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Breakfast | Drink 300 ml of cold water, eat 2 boiled eggs after 10-15 minutes. | Drink 300 ml of cold water, after 15 minutes eat 2 eggs and an orange/grapefruit. Eat 30 g of nuts or almonds once every 3 days | ||
| Supper | 150 g lean chicken or beef, fresh vegetables | The menu of the first week includes 2 slices of whole grain bread or cereals cooked in water (buckwheat, brown rice), -100 g.
Toss the vegetable salad with a healthy dressing consisting of lemon juice, herbs, 2-3 tablespoons of plain yogurt and chopped avocado quarters. |
||
| 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, eat an apple after cheese. | ||
| Supper | Boiled eggs, 200 g of cooked or boiled fish, greens | The menu for dinner is the same, you can drink a glass of kefir at night | ||
Quitting the diet
About 90% of people who lose weight on no-carb meal plans regain the weight they lost within a year. Often the hardest part of dieting comes after coming off the diet, as most people relax, lose motivation and go back to their old habits.
The key to long-term weight control is lifestyle changes involving smart eating and physical activity, rather than routine.
Get off the diet:
- The day before the end of the diet, taking into account all the loads and the changed weight, calculate how many calories are needed to maintain body weight.
- Using the calculations, create a meal plan of healthy and nutritious foods that will keep the weight off.
- Using a 3-4 week post-diet period, gradually adjust calorie intake and portion sizes to your "ideal" plan.
The good and the bad
A diet based on chicken eggs has three main advantages - balance (except for mono-diets), reduced hunger and the ability to preserve muscle mass. A fourth advantage is that eggs are considered safe foods in terms of heavy metal and chemical contamination, unlike fish or milk.
Eggs are a source of valuable nutrients such as vitamins D, E, K and B vitamins, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein is 12. 6% of the product, while fat and carbohydrates are only 0. 3% and 0. 7%, respectively. Besides, eggs are cheap, easily available and loved by most people.
They used to be thought to raise cholesterol levels, but most current studies show an increase of less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disease.
Osama Hamdi's low-carb egg diet has one significant drawback - to follow a precise plan, but in most cases the volume of portions is not limited. The disadvantage of other proposed diets is the need to calculate 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 severity;
- the presence of sports activities and general activities;
- age and basal metabolic rate.
If the initial weight is high and all conditions are met, you can lose:
- Up to 20 kg in four weeks on the Osama Hamdiy diet;
- 2-5 kg for eggs and oranges;
- up to an average of one kilogram per day for rest.
Contraindications
Eggs are considered strong allergens, so the main contraindication of the listed diets is associated with the possible risk of sensitization 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 diseases (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those associated with increased gastric acidity;
- high blood cholesterol.
Eggs are surrounded by a halo of conflicting opinions about the relationship between their benefits and harms. Some health experts don't consider them a healthy food, but some recommend eating a few pieces a day to enrich them with 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.