The egg diet is an eating plan that includes eggs as the main (but not the only! ) component. Typically, this diet includes a high amount of protein foods and low-carb foods, which stimulates the body to break down fat for energy. The popularity of the diet is due to its effectiveness and affordability, as well as the lack 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 diet with eggs 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 implies 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.
- A person who is losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts from food and raises your mood.
- Limit the salt, it binds the water, so the plumb line will not be as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that in order to maintain a beautiful figure, you should have dinner 4 hours before going to sleep, but not all experts agree with this. However, if you cannot sleep from 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 keep you full until lunch at least.
- The fastest method to lose weight is the egg white diet. However, a diet without carbohydrates is a shortcut to ketoacidosis, when due to the breakdown of fats in the body, acetone is formed and causes irritation of the mucous membranes 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 lasts no more than five days. You get the necessary minimum protein from eggs, and fiber and vitamin C from fruit. Drinking kefir in the evening will quench the feeling of hunger and help you sleep, and will also partially replenish your calcium reserves.
This egg diet has a simple menu:
- Option 1 - morning one boiled egg and 2 oranges, lunch 2 eggs and one orange, evening orange and a glass of low-fat yogurt or kefir.
- Option 2 - take six oranges and eat the same number of eggs, one every hour.
Diet Osama Hamdiy
Endocrinologist Osama Hamdi 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 the Maggi, named after the famous Margaret Thatcher.
General instructions:
- if the weight of the portion is not indicated exactly, eat until you are full;
- such a diet with eggs for 4 weeks does not include personal modifications - replacement with similar dishes or elimination of unloved foods;
- after interrupting the diet, you need to start it again;
- the first seven days can be repeated and then move on 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;
- 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 allowed that day without a quantity limit | Prescribed daily meals are distributed throughout the day, including breakfast | |
| Dinner | A type of unsweetened fruit | 2 boiled eggs, green salad | A kind of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange/grapefruit; tuna - standard canned without fat or boiled - 160-180 grams |
| Dinner | Grilled lean meat | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/braised, skinless), tomatoes, one orange/grapefruit | Grilled meat, green salad | Cooked vegetables and vegetables | Boiled/grilled meat - 200 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange / grapefruit / apple |
| Dinner | 2 boiled eggs, one rye toast, one orange/grapefruit, green salad | 2 boiled eggs, one orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (cottage cheese), one wheat toast, tomatoes | Grilled meat, cucumber | Fruits, cooked vegetables and herbs | 1 tablespoon of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; one rye toast; one orange/grapefruit; tuna - standard canned 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, 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, steamed) | Grilled or grilled meat, boiled vegetables | Boiled/grilled chicken - 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; one orange/grapefruit/lettuce |
| Dinner | Fish (boiled or steamed), green salad, one orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A kind of fruit | Grilled meat, tomatoes, one orange/grapefruit | A kind 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 kind of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, cooked vegetables, tomatoes, one orange/grapefruit | Chicken, cooked vegetables, tomatoes, one orange/grapefruit | A kind of fruit | Tuna fish - standard canned without fat or boiled - 160-180 grams; 1 spoon of low-fat cheese / cottage cheese; one rye toast; 2 tomatoes; one meal - boiled vegetables; one orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomatoes, one orange/grapefruit |
Diet menu with eggs
The menu of the egg diet varies depending on the 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, stewed), a portion of vegetables, orange/grapefruit.
A serving is defined as the volume that fits in a handful (of vegetables) or a piece of meat the size and thickness of your palm.
For 5 days
A 5 day low carb egg diet includes basically the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruits).
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, 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, salad of cabbage and herbs, grapefruit | ||
| 5 | Roast turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two cups 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 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 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 food plan.
For 2weeks
The 2-week diet with eggs is long-term and should include not only protein and fiber, but also the necessary 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 | Dinner | Tuna fish - 200 g, vegetable salad (without potatoes), a slice of whole grain bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato puree) |
| Dinner | An egg, a cup of low-fat kefir, 1-2 tomatoes or cucumbers | Omelet of 1 yolk and 2-3 egg whites, stewed vegetables | |
| Tuesday | Dinner | Chicken soup - 200 g of chicken breast, 1 small potato, 1 carrot and pepper | Boiled chicken breast - 250 g, salad of cabbage and herbs, a slice of rye bread |
| Dinner | Omelet of 1 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, vegetables | Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots |
| Dinner | Low-fat cottage cheese or cheese - 100 g, egg | Omelette, green peas | |
| Thursday | Dinner | Fat soup from sea fish - 200 g and vegetables - 1 small potato, carrot | Grilled beef - 250 g, buckwheat porridge - 100 g, salad of fresh cabbage and cucumbers |
| Dinner | Omelet, a glass of kefir | Low-fat cottage cheese with fruit - 150 g | |
| Friday | Dinner | Boiled 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 cutlets - 250 g, salad of fresh vegetables, green 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 | Stewed beef - 250 g, vegetables, a piece of rye bread |
| Dinner | Egg, stewed 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.
In 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, because during the first week the body will burn fat on its own 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 of lean chicken or beef, fresh vegetables | To the menu for the first week, add 2 slices of whole grain bread or a side dish of cereals boiled in water (buckwheat, brown rice), -100 g.
Dress up the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of yogurt and a quartered avocado |
||
| 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 and eat an apple after the cheese. | ||
| Dinner | Boiled egg, 200 g of baked or boiled fish, vegetables | The dinner menu is the same, you can drink a glass of kefir at night | ||
Giving up the diet
About 90% of those who lose weight with no-carb meal plans regain the weight they lost within a year. Often the hardest part of the diet comes after coming off it because most people relax, lose motivation and go back to their old habits.
The key to long-term weight control is lifestyle changes that include eating well and being physically active on a regular basis rather than sporadically.
Exit from 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 loads and the changed weight.
- Using calculations, develop a meal plan with healthy and nutritious foods that will allow you to maintain your weight.
- Use the 3-4 week period after the diet to gradually adjust your calorie intake and portion sizes to your "ideal" plan.
Advantages and disadvantages
A diet based on chicken eggs has three main advantages - balance (with the exception of mono-diets), reduced hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered safe foods in terms of heavy metal and chemical contamination, 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, while fat and carbohydrates are only 0. 3% and 0. 7%, respectively. Also, eggs are cheap, readily available and loved by most people.
They used to be thought to raise cholesterol levels, but most current studies show that the increase is less than 10%. On the other hand, some scientists have noted a link between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disease.
The low-carb egg diet of Osama Hamdi has one significant drawback - the observance of an exact plan, but the volume of portions in most cases is not limited. The disadvantage of other proposed diets is the need to count calories, which sometimes takes a lot of time and effort.
Result
The egg diet is effective, but specific results depend on the following factors:
- initial weight;
- strictness of compliance;
- availability of sports activities and general activity;
- age and basal metabolism.
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;
- an average of up to a kilogram per day for the rest.
Contraindications
Eggs are strong allergens, which is why the main contraindication to the listed diets is related to the possible risk of hypersensitivity of the body to the product.
In addition, any protein diet, including an egg diet, has a number of limitations 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;
- increased cholesterol in the blood.
Eggs are surrounded by a halo of opposing opinions about the relationship between their benefits and harm. Some health experts don't consider them a healthy food, but others recommend eating a few pieces daily to get your 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.