One of the most popular ways to lose weight these days is an egg diet for 4 weeks, a detailed description of which you will find in this article. But this option will require you to carefully prepare for it and observe strict discipline.
Schedule such an event should be in advance. The month chosen for the diet should be free from any serious physical or mental tests and long trips. This is due to the fact that, like any diet offered by us, the body gives a considerable load. If the nutritional recommendations are violated, then the efforts expended are not destined to bring results.
What is the essence of the egg diet?
As the name implies, it is based on the intake of eggs as food. Nutritionists secretly consider it one of the most balanced. Because of this (provided that the regimen is respected correctly), the use of additional minerals and vitamins is not required. That is, the food option we have chosen does not belong to mono-diets. Since the menu has a lot of low-calorie fruits, it is sometimes called the "4-week egg-orange diet."
Traditionally, eggs are foods that are difficult to digest. There are even assumptions about their harmfulness to the human body. This is actually a fallacy. The importance of the adopted diet and the observed regime in human life is difficult to overestimate.
The ease or complexity of digestibility also depends on how the products were prepared. The stomach most easily accepts the eggs that we eat hard-boiled. That is why the yolk of such an egg is the traditional feeding of the baby in the first year (after teething).
Another argument of opponents of this approach is the supposedly high calorie content of such a product as eggs. But this is also a mistake. A medium-sized egg contains no more than 100 kcal. The lion's share of them is in the yolk - because it serves as a real repository of useful nutrients.
Despite the low calorie content, the value of such a product as eggs is not in doubt. They perfectly satisfy hunger and serve as high-grade protein food. If breakfast consists of eggs, you can have much less food for dinner and lunch. Below we provide a description of the egg diet for 4 weeks with a detailed menu.
What do we expect
Some nutritionists believe that for successful weight loss, you should certainly use them in the morning. Of course, no one will argue with the fact that egg yolks and proteins are just a storehouse of all the substances the body needs (from most existing vitamins to a wide range of trace elements).
Subject to the egg diet, a sharp drop in weight is expected during the first two weeks. The other half of the term is intended to consolidate what has been achieved. As already mentioned, the egg diet for weight loss is designed for 4 weeks, and it is recommended to resort to it no more often than once a year.
It is based on chicken eggs in combination with plant-based foods (low in carbohydrates and protein). That is, as part of the egg diet for 4 weeks - fruits and lots of vegetables. According to various sources, you can lose weight up to 25 kilograms. It depends on its original figure.
And why beware
Of course, there are contraindications in the form of kidney disease or liver or allergies. Such a diet is not suitable for nursing mothers and pregnant women.
You should also remember about sanitary measures. After all, eggs are not the product that is subjected to thorough pre-treatment. First of all, get them right. Refuse the purchase if the shell is damaged or contaminated with chicken droppings.
They should be stored in accordance with the terms indicated on the packaging, and separately from dairy products, and do not forget to wash before cooking. And the cooking time should not be shorter than 5 minutes. And refrain from buying eggs that are not labeled by a veterinarian.
Additional points
If you follow the egg diet for 4 weeks, a detailed menu is not everything. The success of the process and reliable consolidation of the result contributes to feasible physical activity. Weight control should be done in the morning on an empty stomach. Lunch, dinner and breakfast are not allowed to be swapped. Watch your drinking regimen. You can use spices, but not oil and vegetable fat.
Alcohol is also banned due to its high calorie content. Coffee and tea are permitted only without sugar. The name "egg-orange diet for 4 weeks" speaks of eating only those fruits and vegetables that do not contain many calories. Avoid bananas, figs and grapes, and vegetables from potatoes.
On the pros and cons
The main advantages of the egg diet: the taste of chicken eggs is usually pleasant and familiar to everyone. In addition, this product has quite affordable prices. Egg dishes can be prepared in a variety of options, which brings a certain variety to the menu. The process of cooking can not be called lengthy or particularly complicated.
The protein contained in eggs along with calcium significantly improves the condition of nails, skin and hair. With such a diet, you don’t have to quit training - any of the fitness trainers will tell you about the benefits of protein nutrition.
Negative points: carbohydrates in food when dieting will be in a certain deficit, which is fraught with headaches, digestive problems and, possibly, bad breath.
4-week egg diet: detailed menu for each day
Let's look at what exactly the nutritionists came up with for the specified 4 weeks.
During each week, breakfast - two eggs with half a grapefruit (as an option, a large orange). That is, in the morning we eat pretty monotonous. That's why it is sometimes called the "egg-grapefruit diet for 4 weeks." And below we consider in detail the composition of each lunch and dinner.
Week one
It is the most difficult to transfer, because the body is in the process of adapting to an unusual diet. Here is an approximate layout for the days of the week.
On Monday, any meal is prepared for breakfast from the already mentioned pair of eggs. In addition to the hard-boiled version, you can make an omelet in a bag or steam, as well as prepare poached eggs. Lunch - the so-called monofruit. That is, only a certain type of fruit is allowed - pears or apples. The quantity is not limited.
Do not forget that figs, bananas and grapes are prohibited. For dinner, cook yourself a small piece of meat (lean). It should be baked with spices or grilled or steamed.
Tuesday. Breakfast, as mentioned above, is the same. Lunch consists of a piece of turkey or chicken meat baked in a sleeve or grilled without skin. For dinner, there is a certain variety - cooked vegetables or cooked with heat, for example - grilled tomatoes (or zucchini, or pepper), something from a pair of eggs and one citrus fruit, which has an average size.
On Wednesday, have lunch with a medium-sized tomato, fry yourself a toast with low-fat cheese. It is convenient to cook a cheese sandwich in the microwave. At maximum power, set the timer for 15 seconds, and you're done - the cheese on the bread has time to melt perfectly. You can have dinner with a slice of boiled meat.
On Thursday, lunch is similar to what was served on Monday. That is, we will have a bite only one of types of fruit. Dinner on this day is also not too rich - a little boiled meat, accompanied by lettuce.
On Friday, boiled vegetables are served with a pair of eggs for lunch. They are cooked hard-boiled and crumbled into the resulting mixture. As a dinner, fish with a side dish of salad or seaweed is suitable, and an orange will serve as a dessert.
On Saturday, you can also make fruit lunch, but try to choose something different from Monday and Thursday. For dinner, cook yourself a turkey.
Sunday lunch is presented with baked or boiled chicken with a side dish of vegetables. We have dinner with a light fruit salad without any dressing.
Week two
On Monday, cook meat for dinner (but don’t fry) with cabbage or zucchini. We have dinner with grapefruit, any egg dish and tomato and cucumber salad.
On Tuesday we have lunch with lean meats with a couple of tomatoes. We have dinner with a steam omelet with the addition of zucchini. As a dessert - an apple or an orange.
On Wednesday, lunch should consist of meat, the addition is a fresh salad (cucumbers and tomatoes). For dinner, prepare a toast of low-fat cheese, egg dishes and grapefruit dessert.
On Thursday, the lunch menu includes cereal curd, steam omelet and boiled vegetables. For dinner - poultry, two soft-boiled eggs and an orange.
On Friday we have lunch with baked meat with tomatoes and dinner with grapefruit and poached egg.
On Saturday we dine the same as on Thursday or Friday - to choose from. We have dinner with a light fruit salad without any dressing.
Sunday afternoon meal consists of chicken cooked in the oven or on the grill with a side dish of vegetables. We eat the same thing for dinner.
We pass to the third week
The role of eggs is gradually declining. These products are allowed to be consumed in arbitrary quantities. So Monday is fruit day. Only carbohydrates are prohibited (bananas, figs and grapes already listed).
Tuesday is a vegetable day, but potatoes should be avoided. We cook vegetables in a slow cooker or steamed.
Thursday is a fish day. The fish is boiled, it is possible to prepare a light soup. You can supplement it with cabbage.
Friday is dedicated to meat, of course, non-fat varieties. You can accompany him with vegetables.
All remaining days we adhere to a diet of one type of fruit in unlimited quantities.
And here is the fourth week
Its basic rule is a smooth transition to food diversity. The specified products are allowed to be eaten in any sequence, adhering only to volume restrictions.
So, let's begin. On Monday, the daily menu includes four slices of chicken or beef meat, each weighing about 75 grams, a jar of canned fish, a couple of tomatoes, three cucumbers, a little raw cabbage, a slice of bread and one orange.
On Tuesday, for lunch and dinner - boiled meat (or steamed) - about 200 g, several more tomatoes are allowed, three cucumbers and half a packet of grained cottage cheese (about 50 g total), a slice of bread and an orange.
Wednesday is dedicated to boiled vegetables (400 g). In addition, we eat a couple of tomatoes and a couple of cucumbers, half a pack of cottage cheese, a slice of bread and grapefruit.
On Thursday, you can eat half a small chicken, three or four tomatoes and one orange. A similar menu can be made for yourself and for all the remaining days of the week.
Indulge yourself, for example on Saturday, with boiled chicken fillet and a salad of cucumbers and tomatoes without dressing. The addition will be kefir, cottage cheese (1 pack) and orange.
On Sunday, you can again eat a can of canned tuna, and also allow yourself a spoonful of cottage cheese, a small amount of bread and all the same grapefruit.
Theme Recipes
And now we offer you some simple recipes for those dishes that you can eat while observing the egg diet. One of them is meat in foil. Stock up on veal tenderloin, medium-sized young carrots, one or two cloves of garlic, herbs (parsley, onions, basil) and spices familiar to your taste.
The meat is cut with a knife, and the cuts should be narrow and deep. Garlic with carrots is laid there, then the whole piece is salted and pepper. Greens are laid out on the foil sheet, and on top is a prepared piece of meat. Everything is tightly wrapped and placed in an oven preheated to 200 degrees for an hour.
Steamed omelet with boiled vegetables
For it, you need to take a couple of eggs, about 300 grams of vegetables (tomatoes, zucchini, cauliflower, broccoli) and, of course, spices. First of all, prepare the vegetable mixture using a slow cooker or a double boiler. Then everything is poured with the egg mixture prepared for the omelet and for another quarter of an hour it is brought to full readiness.
Cooking vegetables on the grill
I wash, cut and cook the ingredients in the form of any vegetables (for example, eggplant, tomatoes, etc.) for 40 minutes in the oven on the wire rack at the same temperature. At this time, we press the garlic, mix with spices. Add garlic dressing to the finished vegetables.
Chicken and Vegetable Salad
Boil chicken in an amount of 200 grams. Take, in addition, carrots, one egg and a quarter of a can of green peas, as well as half the onion head and your favorite spices. Carrots and eggs are boiled, crumbled with meat and onions, everything is mixed with the addition of green peas.
The right way out of the diet
If you break the egg diet, kilograms will almost certainly return to their usual places. In addition, these rules need to be known in order to prevent diseases of the digestive tract. Here are the most important ones:
- Boiled vegetables are gradually replaced by fresh ones; the volume of fish and meat products is slowly increasing thereafter.
- Then carbohydrates, preferably complex ones, are introduced into the diet.
- Without exercise, the diet is ineffective, but they should be moderate.
- Compliance with the drinking regime provides for the use of at least one and a half liters of fluid daily.
- Meals should be divided into many small meals (up to 6 times), the last - about 3 hours before going to bed.
Leave the diet most often over a period of time equal to one or two weeks. The recommendations of nutritionists should be followed in the future, so that the results do not cease to please you.
Egg diet for 4 weeks: a detailed menu in the table
Many readers are accustomed to receiving information in a structured way - it is easier for them to use it. Especially for such lovers, we tried to streamline a topic such as our egg diet for 4 weeks. The detailed menu in the table below will help you quickly navigate the daily preparation of dishes.
What achievements can be expected
The results of the egg diet, calculated for 4 weeks, largely depend on the strict compliance with the regimen and the initial weight of the person who is losing weight. It is believed that with careful adherence to the rules, weight loss of up to 20 kilograms is possible.
People often share reviews about a wide variety of products and services, and the diet in question is no exception. Among them are both laudatory and negative. Those who managed to lose weight actively recommend this option to a wide circle, give figures of their initial weight and the rules, thanks to which an impressive result was achieved (up to 20 and even 30 kilograms dropped). "Testers" of the diet are advised to take vitamins and visit a bath or sauna.
Of course, there are many negative reviews. Those who did not succeed in losing weight with the help of an egg diet also leave them. But it should be remembered that there is no absolutely effective way for everyone.
Dietitians treat this method of weight loss with sufficient respect. A 4-week egg-based egg diet, with a detailed menu of which you are now familiar, gives the body everything you need for a normal life and productive work. It should only be remembered that it is not a panacea for all ills - for normal weight loss, the approach should be comprehensive.