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Egg diet for 7 days: rules, menus, recipes

Boiled chicken egg - the main product of the egg diet for weight loss

The classic egg diet lasts 7 days. The essence of the technique lies in the fact that the main product in the diet is a chicken egg. Contains vitamin H, which is responsible for controlling lipid metabolism and stimulates the burning of fat deposits. The body on an egg diet cannot produce glucose, it takes it from fat stores. In addition to eggs, vegetables, fruits and meat are included in the diet. Therefore, during the period of the diet, the body does not have a shortage of micro and macro elements.

The essence of the diet

The diet aims to reduce the amount of food consumed. With such a food system, it is permissible to eat only a few chicken eggs and vegetables in small quantities per day. You can have dinner and breakfast with fruit.

The duration of the diet should not exceed 1 week. A person who is losing weight should drink more than 2 liters of water per day. It is also allowed to use green and herbal teas, coffee, compotes, decoctions.

The consumption of salt and spices is not limited. If you get tired of eating eggs, you can replace them with lean meat, fish, cottage cheese.

The main ban on the diet is the consumption of sugar and flour products.

Diet is a strict technique, but its diet is balanced, which contributes to the rapid shedding of extra pounds. Proteins and carbohydrates are consumed separately in the diet.

Dietary rules

To lose weight quickly without harming the body, you need to adhere to the basic rules:

  1. The diet includes 3 meals.
  2. Snacks are prohibited. To quench your hunger, you need to increase your fiber intake.
  3. The dishes are eaten in the sequence indicated in the menu. Leftovers from breakfast should not be consumed for dinner and vice versa.
  4. Hard-boiled eggs are recommended. To diversify your diet, you can sometimes cook them in a different way: soft-boiled, "in a bag".
  5. Sugar and flour products are taboo.
  6. It is forbidden to use vegetable and animal fats, to dress fresh vegetable and fruit salads with butter and creamy syrups.
  7. The portion should be as usual. The main part are vegetables and herbs.
  8. It is allowed to eat both raw and stewed vegetables, boiled.
  9. Egg white can be replaced with chicken, beef, lean sea fish - up to 250 g per day.
  10. Before eating, be sure to eat a citrus fruit. This helps to reduce the volume of the stomach and accelerate the work of the muscles of the gastrointestinal tract.

During the period of the diet, it is necessary to spend a lot of time on walking in the fresh air and training.

Shopping list

During the period of the diet, it is allowed to consume the following products:

  • fruits and berries (apricots, apples, pineapples, oranges, mandarins, grapefruits, kiwis, pears, pomelos, peaches, watermelons, melons);
  • greens and vegetables (tomatoes, courgettes, carrots, broccoli, squash, onions, cucumbers, radishes, beans, peas, lettuce);
  • meat and poultry (rabbit, chicken, beef, turkey);
  • low-fat dairy products;
  • bran and bread;
  • water, herbal teas and decoctions.

Partially allowed:

  • fish and seafood (mussels, shrimps, oysters, squid);
  • dietary toast and crackers;
  • lemon juice;
  • Ginger;
  • a drink made from chicory and coffee without sugar.

Forbidden:

  • meat and poultry (lamb, pork, goose);
  • high-fat dairy products;
  • sauces (mayonnaise, ketchup, soy sauce);
  • fatty broths;
  • various pasta and cereals;
  • Potato;
  • fruits and berries (persimmons, bananas, cherries, mangoes, grapes, dates, figs, avocados);
  • fruit and vegetable juices;
  • oven;
  • sugar and confectionery (candy, chocolate, honey);
  • alcohol.

Slimming mechanism

A chicken egg is a high-calorie food that contains:

  • 100 g - 160 kcal;
  • 100 g of yolk - 352 kcal;
  • 100 g of protein - 44 kcal.

How weight loss occurs:

  1. The rest of the products that can be eaten with eggs are low-calorie, as a minimum amount of fat and carbohydrates should be consumed.
  2. It takes a sufficient amount of time to digest proteins, so the feeling of hunger does not arise for a long time.
  3. The normal functioning of the organism is facilitated by vitamins and useful micro and macro elements found in eggs.
  4. The diet stimulates the liver to produce ketones, which suppress hunger.
  5. Unsaturated acids effectively fight fat deposits.
  6. Protein takes a lot of energy to digest food, so a lot of calories are wasted.

Advantages and disadvantages

The advantages and disadvantages of the diet are presented in the table:

Benefits disadvantages
  1. Rapid weight loss: the diet allows you to eliminate 5 kg of excess weight per serving.
  2. Easy to carry.
  3. No special efforts and large financial costs are required
  1. A small amount of carbohydrates is consumed during the diet.
  2. Due to the constant consumption of eggs, the level of cholesterol in the blood rises.
  3. It is not allowed to use the diet for pregnant women and people allergic to eggs.
  4. In rare cases, the condition of the hair, nails and skin can worsen

Contraindications, side effects

Contraindications to the egg diet are:

  • impaired renal function;
  • hypersensitivity to egg products;
  • increased cholesterol levels;
  • chronic liver disease;
  • problems with the heart and blood vessels;
  • pregnancy and breastfeeding.

Before starting an egg diet, you should consult your doctor, as due to the lack of carbohydrates and excessive protein intake,side effects. They appear as:

  • allergic reactions;
  • high cholesterol levels;
  • exacerbation of kidney and liver diseases;
  • malfunction of the heart and blood vessels.

In order for the negative consequences to be minimal, if they appear, it is necessary to drink a lot of fluids a day. It is advisable to drink alkaline mineral water, which is intended to neutralize the action of the acids present in the fruits. Sometimes quail eggs can be eaten instead of chicken eggs. It is recommended to use vitamins and food supplements - on the advice of a doctor.

7 days menu

Detailed diet menu for seven days:

days to eat Dishes
Monday Breakfast
  • Baked omelette;
  • tangerine;
  • 400 ml of green tea
Dinner
  • Protein omelette with vegetables and cheese;
  • 100 g of boiled chicken breast;
  • chicory drink
Dinner
  • 200 g of boiled turkey fillet;
  • 200 ml of kefir
Tuesday Breakfast
  • Fried eggs with pepper;
  • 120 g of low-fat cottage cheese;
  • Orange
Dinner
  • 2 baked eggs;
  • 130 g of chicken breast;
  • 450 ml of kefir
Dinner
  • 200 g of fat-free cottage cheese;
  • 300 ml of fermented cooked milk
Wednesday Breakfast
  • Orange;
  • Boiled egg
Dinner
  • 250 g of fish;
  • Orange
Dinner
  • 120 g of baked chicken breast with vegetables;
  • 200 ml of kefir
Thursday Breakfast
  • Tangerine;
  • 2 egg omelette
Dinner
  • 130 g of salad with cabbage and carrots;
  • 110 g of boiled beef
Dinner 100 g of low-fat cottage cheese
Friday Breakfast
  • 140 g of carrot salad;
  • 2 chicken eggs
Dinner
  • 110 g of boiled chicken;
  • water or herbal tea
Dinner
  • 150 g of baked fish;
  • 300 ml compote
on Saturday Breakfast
  • 5 quail eggs
Dinner
  • 200 g of baked chicken breast;
  • 300 ml of herbal decoction
Dinner
  • 250 g of cottage cheese;
  • 300 ml compote
Sunday Breakfast
  • Classic 2-egg protein omelette;
  • tangerine;
  • 400 ml of green tea
Dinner 170 g cabbage salad
Dinner 300 ml of milk

Get out of the diet

You need to gradually get out of the egg diet. In the first days of release, it is recommended to consume diet products:

  • citrus fruits;
  • vegetables;
  • greens;
  • egg;
  • cottage cheese.

So, the usual foods need to be introduced into the daily diet:

  • cereals;
  • meat;
  • vegetable and animal fats;
  • high-calorie fruits.

Types of techniques

There are 4 types of egg based diet:

  • egg and grapefruit;
  • egg and orange;
  • Osama Hamdiy;
  • Maggie.
Option Auxiliary product Slimming period (days) Result (kg)
Classic Eggs (up to 3 pieces per day) 7 -5
Egg and grapefruit Grapefruit (up to 1 kg per day) 7 -5
egg-orange Orange (up to 1 kg per day) 4 -2
Diet of Osama Hamdiy Vegetables, ricotta, fruit, water thirty -thirty
Maggi Citrus fruits thirty -7

Egg and grapefruit

Diet food consists of chicken eggs and grapefruit. Grapefruit contains antioxidants that help reduce cholesterol levels in the blood, and the vitamin C contained in the fruit is meant to strengthen the immune system.

Chicken eggs are rich in valuable polyunsaturated, monounsaturated and saturated fatty acids, vitamins A, B6, B12, E, D, thiamine, biotin, riboflavin and pantothenic acid. All these macro and microelements contribute to weight loss, strengthen immunity, cleanse the body of toxins and toxins. In addition, eggs are slowly digested in the stomach, which allows you not to feel hungry for a long time.

Eggs and grapefruit interact perfectly with each other and accelerate metabolic processes. Coenzyme R, which is part of the yolk, helps restore muscle tone and has a positive effect on nails, hair and skin.

egg-orange

The menu consists of foods such as chicken eggs and oranges. The essence of the 4-day diet is to limit the intake of carbohydrates and fats. Most of the egg-orange diet is made up of fiber and protein.

One egg contains 14% of the daily protein requirement. This protein is absorbed by the body almost completely.

The composition of oranges contains many vitamins (especially C) and micro and macro elements necessary for the body. They are low in calories and, like chicken eggs, are easily absorbed by the body and can lower the level of bad cholesterol.

Diet of Osama Hamdiy

The diet with such a diet consists of a large amount of protein, while there are very few carbohydrates in the menu. The essence of this technique is that under the influence of proteins and chemical reactions in the human body, subcutaneous fat is broken down and converted into energy. The volume of muscle mass also increases.

It is necessary to adhere to the diet for 4 weeks.

Maggi

Maggi is a protein diet. The menu of this technique is quite diverse and consists mainly of foods that contain proteins. Also includes boiled vegetables, cheeses and dairy products, citrus fruits. All of these foods are rich in fiber and flavonoids, which burn fat, remove toxins and toxins.

Recipes

With an egg diet, common and popular recipes for cooking are:

  • baked omelette;
  • fried eggs with pepper;
  • baked chicken breast with vegetables;
  • classic protein omelette;
  • protein omelette with vegetables and cheese.

Omelette in the oven

Baked egg omelette for breakfast in the egg diet

Ingrediants:

  • eggs - 9 pieces;
  • milk - 3, 5 tbsp.

Preparation:

  1. Beat the eggs and milk in a container until smooth.
  2. Pour the resulting mass into a round shape and bake in the oven at 180 degrees for 10 minutes.

Serve the dish for breakfast. Use vegetables for decoration.

Fried eggs with pepper

Fried eggs with pepper - a hearty dish in the egg diet menu

Ingrediants:

  • chicken eggs - 3 pcs. ;
  • sweet pepper - 1 pc. ;
  • vegetables to taste.

Preparation:

  1. Wash the pepper, remove the seeds and partitions, cut it into rings 1, 5 cm thick.
  2. Heat a pan with a non-stick coating on the stove, put 3 pepper rings in it.
  3. Guide 1 egg into each ring.
  4. Cover the pan with a lid and cook over low heat for 5 minutes.
  5. Garnish with herbs before serving.

Baked chicken breast with vegetables

Chicken breast baked with vegetables for lunch in the egg diet

Ingrediants:

  • chicken breasts - 2 pcs. ;
  • broccoli - 400 g;
  • zucchini - 1 pc. ;
  • peppers - 2 pcs. ;
  • fresh herbs.

Cooking stages:

  1. Wash the vegetables and cut them into rings. Divide the broccoli into inflorescences.
  2. Blanch the cabbage with boiling water so that it becomes soft and does not lose color.
  3. Place the broccoli in a colander and wait for the excess water to drain.
  4. Wash the chicken breasts under running water.
  5. Put all the ingredients of the dish in a cast iron or ceramic dish. Lastly, roll out the meat so that it completely overlaps the vegetables. Chicken meat takes longer to cook than vegetables. In case the breasts do not completely overlap the vegetables, they must be beaten.
  6. Cover the pan with the parchment paper on top. This will give the meat a juiciness and a dry, toasted crust.
  7. Bake the vegetables for 30 minutes at 180 degrees. If the oven is equipped with additional functions, it is possible to set the "Grill" or "Top heating" mode. When the fillet is cooked, it will be soft and juicy.
  8. Use finely chopped greens for decoration.

protein omelette

The classic protein omelette with herbs in the egg diet for weight loss

Ingrediants:

  • milk - 30 ml;
  • butter - 20 g;
  • proteins - 5 pcs. ;
  • salt, spices;
  • greens.

Cooking method:

  1. Beat the whites until a stable foam is formed. Then evenly pour the milk in several portions, add salt and spices.
  2. Finely chop the dill and add it to the omelette dough. Mix well.
  3. Melt the butter in a pan and pour the protein mixture into it.
  4. Fry the omelette for six minutes, three on each side. It is best to cover the pan with a lid so that the squirrels are fluffier. The omelette is ready when it is golden.
  5. You can serve the dish with sour cream or creamy sauce.

Protein omelette with vegetables and cheese

Protein omelette with cheese and vegetables - a delicious breakfast with an egg diet

Ingrediants:

  • chicken eggs - 4 pcs. ;
  • butter - 1 tsp;
  • milk - 30 ml;
  • flour - 1 tbsp. L. ;
  • cherry tomatoes - 5 pcs
  • sweet pepper - 1 pc. ;
  • lettuce leaves;
  • greens;
  • salt and ground pepper;
  • hard cheese - 50 g.

Preparation:

  1. Whip the whites with a mixer or fork. When the resulting mass increases in volume and becomes thick, add a small amount of milk, flour, salt and spices.
  2. Put the protein dough on a baking sheet, having previously covered it with baking paper, and bake in the oven for 15 minutes at a temperature of 180 degrees.
  3. Wash the vegetables and remove the seeds from the peppers. Cut the cherry tomatoes in half and the peppers into strips.
  4. Finely chop the herbs.
  5. When the omelette is cooked, take it out and put the vegetables in it. Make an omelet sandwich.
  6. Sprinkle the grated cheese on the surface of the omelette and put it in the oven for 5 minutes until the cheese has melted.
  7. Cut the prepared omelette into several pieces and serve with garnished herbs and lettuce.