The egg diet is a diet plan that includes eggs as the main (but not the only! ) ingredient. Typically, this diet includes high 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 many options for this meal plan. Some are created by nutritionists, balanced and designed for a long time, for example, the 4-week egg diet by Osama Hamdiy, others are limited to a few days and include a minimum number of products.
General rules
Like all others, the egg diet entails certain 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 for yourself.
- A person losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts you from eating and raises your mood.
- Limit salt, it binds water, so the barrel line is not as impressive.
- Drink plenty of water and take vitamin supplements.
- It is believed that in order to maintain a beautiful figure, you need to have dinner 4 hours before going to bed, but not all experts agree with this. However, if you cannot sleep due to hunger, drink kefir or eat vegetables, as lack of sleep 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, due to the breakdown of fats, acetone is formed in the body and causes irritation of the mucous membranes of the gastrointestinal and genitourinary systems. 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 required minimum protein from eggs and fiber and vitamin C from fruit. Eating kefir in the evening will quench the feeling of hunger and help you sleep, and will also partially replenish your calcium reserve.
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 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 precisely determined, eat until you are full.
- such an egg diet for 4 weeks does not include personal modifications - replacement with similar dishes or removal of unfavorite foods.
- after a break in following the diet, you need to start it again.
- The first seven days can be repeated and then we move on to the fourth week program.
- 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.
- Tea and coffee are acceptable if you do not suffer from 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 | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | Any of the products are allowed on this day with no quantity limit | Prescribed daily foods are distributed throughout the day, including breakfast | |
| Dinner | A kind of fruit without sugar | 2 boiled eggs, green salad | A kind of fruit | Boiled/roasted meat or chicken - 250 g. 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit; tuna - a standard can of 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/stew, skinless), tomatoes, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange / grapefruit / apple |
| Dinner | 2 boiled eggs, a rye toast, an 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), a wheat toast, tomatoes | Grilled meat, cucumber | Fruits, boiled vegetables and herbs | 1 tablespoon low-fat cheese / cottage cheese. 2 tomatoes; 2 cucumbers; a meal - boiled vegetables. a rye toast; an orange/grapefruit; tuna - a standard can of canned food without fat or boiled - 160-180 grams |
| Dinner | Grilled meat without fat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A kind of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, greens | Boiled/roasted chicken – 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an 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 kritta, boiled vegetables | Boiled/roasted chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange / grapefruit / lettuce |
| Dinner | Fish (boiled or boiled), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A kind of fruit | Grilled meat, tomatoes, an orange/grapefruit | A kind of fruit | Boiled chicken breast - 2 pieces. 2 tablespoons low-fat cheese / cottage cheese. 2 tomatoes; 2 cucumbers; a rye toast; an orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | A kind 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 kind of fruit | Tuna - a standard can of canned food without fat or boiled - 160-180 grams. 1 tablespoon low-fat cheese / cottage cheese. a rye toast; 2 tomatoes; a meal - boiled vegetables. an orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg nutrition menu
The egg diet menu varies by 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, boiled), a portion of vegetables, an orange / grapefruit.
A portion is defined as the volume that fits in a handful (vegetables) or a piece of meat the size and thickness of the palm of your hand.
For 5 days
A low carb egg diet for 5 days generally includes the same foods. 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 | Dinner | Dinner |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), 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, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimps - 200 g, salad with cabbage and herbs, grapefruit | ||
| 5 | Turkey in the oven - 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:
- from 3 to 4 eggs.
- meat without fat or poultry without skin - up to 200 g.
- fruit - 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 liters.
A slightly more balanced 7-day egg diet includes more carbohydrates, such as extra fruit or whole-wheat bread. The amount of vegetables is not limited, but the rule is no more than five servings a 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 Osama Hamdiy's first week meal plan menu.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the required minimum fat and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 boiled eggs, tea with a small spoonful 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 | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette from 1 yolk and 2-3 egg whites, boiled vegetables | |
| Tuesday | Dinner | Chicken soup - 200 grams of chicken breast, 1 small potato, 1 carrot and bell pepper | Boiled chicken breast - 250 g, salad with cabbage and herbs, a slice of rye bread |
| Dinner | Omelet from 1 egg yolk, 2-3 egg whites, skimmed milk, tomatoes | 2 eggs, a glass of kefir | |
| Wednesday | Dinner | Lean beef - 250 g, buckwheat porridge with water - 100 g, greens | Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots |
| Dinner | Cottage cheese or low-fat cheese - 100 g, egg | Omelet, peas | |
| Thursday | Dinner | Soup with fatty seafood - 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 fruit - 150 g | |
| Friday | Dinner | Boiled beef - 200g, steamed broccoli, 2 slices of wholemeal 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 cutlets - 250 g, fresh vegetable salad, peas | 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 | Grilled beef - 250 g, brown rice - 100 g, tomato and pepper salad | Boiled beef - 250 g, greens, slice of rye bread |
| Dinner | Egg, boiled vegetables | Low-fat cottage cheese - 100 g, 3-4 walnuts | |
This egg diet for weight loss is very effective and to make it more tolerable, you can enjoy 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 change from protein to low carbohydrate. Physical activity should start from the second week, since during the first week the body will burn only its own fat as a result of 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 | In the menu of the first week, add 2 slices of whole grain bread or a side dish with cereals cooked in water (buckwheat, brown rice), -100 g.
Dress the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of plain yogurt and quartered avocado |
||
| Afternoon snack | A glass of kefir, 100 grams of cottage cheese or low-fat 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 egg, 200 g baked or boiled fish, greens | The dinner menu is the same, you can drink a glass of kefir in the evening | ||
Stop dieting
About 90% of those who lose weight on no-carb meal plans regain the weight they lost within a year. Often the hardest part of a diet comes after stopping the diet because most people slack off, lose motivation and fall back into their old habits.
The key to long-term weight control is lifestyle changes that include smart eating and physical activity on a regular, rather than sporadic, basis.
Exiting the diet:
- The day before the end of the diet, calculate how many calories are needed to maintain body weight, taking into account all loads and changed weight.
- Using calculations, develop a meal plan of healthy and nutritious foods that will allow you to maintain your weight.
- Use the 3-4 week post-diet period to gradually adjust your caloric 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), reduced hunger and the ability to maintain muscle mass. The fourth advantage is that eggs are considered safe foods in terms of contamination with heavy metals and chemicals, 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). Protein makes up 12. 6% of the product and fat and carbohydrates are only 0. 3% and 0. 7%, respectively. In addition, eggs are cheap, readily available and loved by most people.
They were once thought to raise cholesterol levels, but most current studies show that the increase is less than 10%. On the other hand, some scientists note a connection between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disorders.
Osama Hamdiy's low-carb egg diet has one major drawback - adherence to an exact plan, but the volume of portions in most cases is not limited. The downside of other recommended diets is the need to count calories, which sometimes takes a lot of time and effort.
Result
The egg diet is effective, but the specific results depend on the following factors:
- initial weight;
- strictness of compliance;
- presence of sports activities and general activity;
- age and basal metabolic rate.
If your starting weight is high and all the conditions are met, you can lose:
- up to 20 pounds in four weeks on the Osama Hamdiy Diet.
- 2–5 kg for egg-orange.
- an average of up to one kilogram per day for the rest.
Contraindications
Eggs are considered strong allergens, so the main contraindication of the diets mentioned is related to the possible risk of hypersensitivity of the organism to the product.
In addition, any protein diet, including the egg diet, has certain limitations for health reasons:
- pregnancy and breastfeeding;
- diseases of the kidneys (especially stone formation) and liver.
- disorders of the gastrointestinal tract, especially those associated with increased stomach acidity;
- increased cholesterol in the blood.
Eggs are surrounded by a halo of opposing opinions about the relationship between their benefits and harms. Some health experts don't consider them a health food, but others recommend eating a few pieces daily 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.