A good diet is one that contains enough protein so that the body does not waste muscle and liver tissue, as well as immune cells. The amount of vitamins, microelements and fiber should be at a level that eliminates the risk of metabolic failures and intestinal dysfunction.
The egg yolk diet, with which you can lose 5–10 kg , meets these requirements. However, you need to know that any method of weight correction requires caution in application and adherence to strict rules, which are not easy for even a healthy person to adhere to.
Products for the egg diet
All vegetables are allowed for the diet for 4 weeks. This is the main source of fiber. The diet contains a lot of protein, which leaves compounds that are not fully digested. To effectively eliminate them from the body, you need fiber.
Fruits are used as a source of fiber and vitamins. The Principles of Nutrition (PN) say that they should be consumed in the first half of the day due to their sugar content. High-carbohydrate fruits such as figs, bananas, and raisins are excluded. They bring with them a lot of sugar, carbohydrates do not have time to be consumed during the day. Outside of the diet, it is permissible to consume all fruits.
Lean meat without skin is recommended. Pork and lard are excluded because they carry virtually no benefit. Small layers of fat are allowed on beef. It cannot be fried in oil. Other cooking methods are allowed. “Pseudo meat” in the form of hams, sausages, frozen cutlets and dumplings is unacceptable. Tuna is allowed from fish; fatty fish cannot be consumed.
The emphasis in the diet is on foods containing protein. Eating the amount of eggs indicated on the menu will not harm a healthy body. Cottage cheese with a fat content of up to 5%, dietary or Adyghe cheese, feta cheese, kefir - all this contains healthy protein and a sufficient amount of fat. You can drink natural yogurt without fillers. During the entire diet, weak black or green tea without sugar is allowed.
The essence
Intensive weight loss occurs by burning fat, not reducing muscle mass. Vegetables, meat and fruits will support the normal functioning of all organs throughout the entire period of weight loss. The human body absorbs 98% of boiled eggs without forming toxins.
The presence of powerful antioxidants allows you to maintain the proper functioning of the nervous system during fasting, increases immunity and endurance of the body.
Advice! Eliminate flour and sweets from your diet.
List of prohibited products
The egg diet requires strict adherence to the menu. If patience and endurance are not enough, the result will be unpredictable. It is important for the most strong-willed and decisive to give up the following foods:
- fat milk, cream, sour cream, cottage cheese from 5%;
- confectionery products with creams, chocolate, sugar;
- bread and pastries;
- high-calorie fruits;
- fatty meat (lamb, pork) and kebabs;
- store-bought curd desserts and yoghurts with any toppings.
- high carbohydrate fruits such as figs, bananas, raisins, etc.
- alcohol, including wine, beer, mixes, low-alcohol cocktails.
Below we will take a closer look at what you can eat and what the egg diet is for a 4-week menu. Despite a number of limitations, the egg diet menu is tasty and varied. You can do without junk food.
The egg diet has the same success as the Maggi diet. The similarities in the menu are obvious and suggest similar results.
conclusions
Not every woman can decide to go on a diet. It’s quite difficult to eat by the hour and give up your usual foods. But those who use the method will be happy with the results obtained. Being in shape and having a slim figure is work on yourself, which requires willpower and patience.
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Egg diet for 4 weeks detailed menu
A few tips regarding the menu for the first week:
- If a product is indicated without a quantity limit, it should be remembered that physiologically the stomach can effectively process 300-350 g of food at a time. You should not stretch your stomach; it is better to leave food for a snack and eat it after 2.5-3 hours;
- All eggs listed on the menu are hard boiled;
- From the list of products indicated for one meal, you can prepare a dish. It is not necessary to consume them separately;
- If we are talking about grapefruits or oranges, then they should be consumed whole, peeled and bitter film removed. You should not make fresh orange juice, depriving yourself of fiber;
- Hunger that occurs at first can be satisfied with a serving of vegetables allowed that day. You can also eliminate the feeling of hunger by eating a cucumber, spinach leaf, or lettuce.
Egg diet menu 1 week
This is the period when the skills of discipline in nutrition are instilled. It will be difficult for those who are used to not having breakfast. It is important to eliminate this habit by eating eggs and half a citrus fruit.
The first week's menu is varied, containing meat, fruits, herbs, fresh and cooked vegetables, and cheese. For the first three days, you need to have lunch with meat, and dinner with fruits, eggs, and vegetables. On Wednesday you are allowed to add cheese to dinner.
During this period, the body begins to receive large amounts of protein. The menu for the fourth, sixth and seventh days is similar in composition to the first three. Friday is a day of variety, as fish appear on the fifth day.
On Saturday it is important not to add any other components to lunch. You need to carefully monitor your condition. You should immediately leave the diet if gastrointestinal discomfort occurs.
Egg diet menu for week 1 – table 1
| Day | Breakfast | Dinner | Dinner | Notes and recommendations |
| Mon | Breakfast remains the same throughout the week and includes one or two eggs, 0.5 orange or grapefruit. If the fruits are small, you can eat the whole fruit. | Meat – up to 200 g | 1 fruit of your choice in any quantity | The meat should be lean. You can prepare orange sauce with it from juice, spices and zest. |
| W | Chicken – up to 300 g | - vegetable salad; — 1-2 eggs + toast; - 1 grapefruit. | If you had grapefruit for breakfast, you can have an orange for dinner for a change. | |
| Wed | Meat – up to 300 g | Cheese + 1 toast + tomato. Portion up to 350 g. | You can prepare a salad with cheese, tomato and herbs | |
| Thu | 1 allowed fruit | Meat + greens - up to 300 g | Dinner can be supplemented with a salad of green vegetables: cucumbers, cabbage | |
| Fri | Boiled vegetable – 200 g and 1-2 eggs | – fish – 150-200 g; - green salad; — citrus fruits — 0.5-1 pcs. | For lunch, it’s good to use legumes (beans, chickpeas, peas) or root vegetables (beets, rutabaga, carrots) | |
| Sat | 1 fruit of your choice in any quantity | — meat – 200 g; - lettuce - 100 g. | You can have baked apples or a fruit smoothie for lunch. | |
| Sun | — chicken – 150 g; — thermally processed vegetables – 100 g; - 1 orange or apple | Similar to lunch | It is permissible to include 1 tomato in the diet of this day for each main meal. To stew vegetables, you can use boiled meat broth. |
Egg diet menu 2 week
During the second week, salad for lunch can be prepared from heat-treated vegetables and root vegetables. A salad for dinner should contain easily digestible vegetables without coarse fiber. Lunch is based on the formula: protein + fiber. On the menu, the ingredients are labeled meat and vegetables. For dinner, light proteins, fruits, and green vegetables are offered.
It is very important to combine protein and fiber in one meal, if this is included in the menu.
Egg diet menu week 2 – table 2
| Day | Breakfast | Dinner | Dinner | Notes and recommendations |
| Mon | Same as week 1 breakfast: - one or two eggs; - one small citrus fruit or green apple | — meat – 200 g; – vegetable salad – 100 g. | — egg – 1-2 pcs.; - green salad; - grapefruit or orange | Salad option for dinner: - a couple of medium cucumbers; - ¼ pink tomato; - arugula, spinach, lettuce, cucumbers and greens should be in a 1:1 ratio. Chop everything and sprinkle with lemon juice. |
| W | — meat – 200 g; – vegetable salad – 100 g. | — egg – 1-2 pcs.; - green salad; - apple or 2 tangerines | Lunch can be a salad of fresh vegetables and chicken without oil dressing | |
| Wed | — meat – 200 g; – vegetable salad – 100 g. | — egg – 1-2 pcs.; - green salad; - grapefruit | Lunch option: Root vegetable stew with some homemade tomato paste | |
| Thu | - 2 eggs; - cottage cheese 5% - 150 g; – vegetables – 150 g. | - 1-2 eggs | For lunch, you can make a casserole of eggs, cottage cheese and sugar substitute. Without flour, semolina. | |
| Fri | Meat – 200-250 g and tomatoes without restrictions | - 1-2 eggs | Eggs can be boiled in water in a thick plastic bag without shells | |
| Sat | Meat – 200-250 g and tomatoes without restrictions | Fruit salad – up to 300 g | For dinner, it is better to use apples, pears, melon, kiwi, avocado, and other fruits | |
| Sun | — chicken – 200 g; — vegetables – 100 g; – 1 fruit | Same as lunch | Dinner and lunch are similar, you can alternate allowed fruits |
Egg diet menu 3 week
The egg diet for a week in its third stage involves consuming these products at any time in unlimited quantities. But it is better to stick to your usual diet, do not consume more than 400 g of food at one time, and have 1-2 snacks of permitted foods during the day. The main meals indicated in the table are recommendations.
You should focus on the main menu and do not add extraneous products.
Egg diet menu week 3 – table 3
| Day | Breakfast | Dinner | Dinner | General menu |
| Mon | Fruit and berry cocktail – 200 g. | Baked apples – 4-5 pcs. | Sliced fruit – 250 g. | Fruits (except prohibited ones) |
| W | Avocado and spinach smoothie or classic guacamole – 200 g. | Vegetable stew – 300-350 g. | Lettuce with greens – 200-300 g. | Vegetables (no potatoes) |
| Wed | Berry smoothie – 150-200 g. | Grilled vegetables – 300 g and 1 apple | Salad of apples, celery stalks and carrots – 250 g. | Combination of products from the Monday and Tuesday menu |
| Thu | Cabbage and cucumber salad – 200 g. | Grilled fish with broccoli garnish | Green salad | Fish, any cabbage, green vegetables |
| Fri | Chicken steak fried without oil 100-150 g, with a side dish of green peas | — chicken – 200 g; - boiled/steamed root vegetables - 200 g. | Like breakfast | Meat, steamed vegetables |
| Sat and Sun | 1 type of fruit throughout the day in any quantity. You can boil, bake, grind in a blender, or eat raw in accordance with recommendations and individual preferences. | |||
Egg diet menu 4 week
This is a very important part of consolidating the results, the beginning of the exit from the egg diet. The diet is not time bound, but it is better not to break your usual schedule. The main menu indicates the exact number of products; the breakdown of main and intermediate meals can be adjusted individually.
There can be four or five meals in total. There is no need to speed up your metabolism too much. Sunday is the final day of the egg diet. It is important to follow the menu for this day until the end.
Egg diet menu week 4 – table 4
| Day | Breakfast | Dinner | Dinner | Main menu |
| Mon | - 1 orange or grapefruit; - 100 g meat | — meat – 300 g; - salad of 2 tomatoes and cucumbers - toast | - salad from the remaining vegetables; - tuna | - beef - 300-400 g or ¼ chicken; — tuna – 1 can; - cucumbers, tomatoes - 4 pcs each; - 1 toast; - fruit of your choice |
| W | The menu is completely similar to Monday | |||
| Wed | - fruit; - salad of 1 cucumber and 1 tomato | - cooked vegetables (beets, zucchini, eggplant, etc.); - toast | Cottage cheese and salad from remaining fresh vegetables | — cottage cheese – 100 g; — steamed/boiled vegetables – 300-350 g; - 2 cucumbers and tomatoes; - toast; - apple or pear |
| Thu | Fruit and a small piece of boiled chicken | — chicken – 200 g; - toast; – ½ vegetable salad | The rest of the tomato and cucumber salad, the rest of the meat | – ¼ chicken – up to 500 g; - 1 citrus fruit; — tomatoes and cucumbers – 2-3 pcs.; - toast |
| Fri | 1 egg and fruit | 1 egg and a salad of half a tomato and herbs | The rest of the salad | — egg – 2 pcs.; - greenery; — tomato – 3 pcs.; – 1 citrus fruit |
| Sat | cottage cheese and fruit | - 1 fillet; - all vegetables | - kefir with toast; - 1 fillet | - 1 glass of kefir; - 1 loaf of bread; - 2 chicken fillets; - 2 tomatoes and cucumbers; - fruit; – cottage cheese – up to 150 g |
| Sun | Fruit | Tuna with steamed/grilled vegetables, toast | Cottage cheese and vegetable salad | — thermally processed vegetables – 300 g; — tuna – 1 ban.; - 2 cucumbers and tomatoes; - 1 loaf of bread; - 1 citrus fruit; – cottage cheese – up to 100 g |
Dependence of the result on duration
To choose exactly what you need, the best we can offer is a comparison of chicken egg diets. They differ from each other in duration and have some differences.
| Duration of the egg diet | Peculiarity | Result |
| 1 Week | A small amount of salt is allowed | 3-4 kg |
| 2 weeks | Same breakfast - ½ orange or grapefruit plus eggs | 4-7 kg |
| 4 weeks | The second half of the menu is composed without the use of eggs, but is based on a variety of protein foods with the addition of vegetables and fruits | 8-15 kg |
Which diet to go on will depend on the final goal, the body’s capabilities and desire.
Quitting the egg diet
The fourth week is the initial stage of leaving the diet. A number of recommendations will help you successfully complete the 4-week protein marathon:
- it is important to reduce the amount of protein, this will reduce the load on the kidneys;
- you can gradually introduce nuts, seeds, and high-calorie fruits;
- fermented milk products are acceptable in any reasonable quantities;
- Portion sizes and meal schedules do not need to be changed;
- Fatty, sweet and starchy foods should not be consumed for the first 2 weeks.
4 weeks of the egg diet contain restrictions that can be followed in the future: frying in oil, smoking and drinking any alcohol, a ban on “junk” foods and high-carbohydrate fast food.
Recommendations
To achieve the effect of the diet, follow simple rules:
- It is better to eat soft-boiled eggs, because they are easier and faster to digest;
- You are allowed to eat no more than 4 eggs per day;
- you should limit your salt intake;
- optimal methods of cooking - baking, boiling or steaming;
- you need to have dinner at least 4 hours before bedtime;
- snacks are excluded;
- You need to drink at least 2 liters of clean water per day;
- Intense physical activity should be excluded; morning exercises, swimming in the pool, and walking in the fresh air are allowed.
Variations of the Egg Diet
There is an egg diet for 7 days. It has similar rules and principles. The seven-day egg diet has a menu identical to the diet of the first week. But a diet lasting a whole month will have a much greater effect than short-term restrictions, which can result in weight gain again.
The 2 week egg diet corresponds to the first week of the menu listed above. This is a way to supplement your body with protein for those who know in advance that they will not be able to sit on an egg diet for a month.
Changing the diet for the body is an important test and serious stress. His appearance must be justified. A habit can be formed in 1 month; 2 weeks is not enough to instill in yourself the culture of drinking sugar-free drinks and steamed meat.
In addition to Maggi diets, the egg-orange diet has a similar diet. It is based on the occurrence of chemical processes that are triggered by a special combination of proteins and citrus fruits. A detailed plan for 1 week of such a diet also guarantees a certain amount of weight loss. Much depends on the initial data of the body. The orange method of losing weight has the same contraindications as the egg method.
Dietary Effectiveness Assessments
Reviews about the benefits and effectiveness of the egg diet vary in their assessments.
Nutritionists are extremely skeptical and do not recommend using an egg diet. They believe that the absence of carbohydrates and fats will only harm the body, and the result of losing extra pounds will not last long.
Among those who tried to eat according to this method, two groups with opposing opinions formed.
Those who went through the period of parting with extra pounds to the final stage, without failures or side effects, and achieved weight loss, gave approving assessments.
On the Internet you can find photos of egg diet participants published on social networks, many of which demonstrate a striking difference between “before” and “after”.
Unfortunately, not everyone managed to achieve success, and this happened for various reasons. Not everyone in the outsider group gave negative feedback, but they won't try again.
Agree, the best way to form an opinion about a diet is to try it. We hope that after reading our article you will be able to choose the appropriate egg diet option for yourself, and after completing it, achieve amazing results. I wish you success!
Contraindications for the egg diet
You cannot unconditionally trust all diets in a row and try them on yourself. If you have chronic, acute or hidden diseases of the gastrointestinal tract and endocrine system, the diet should not be used.
Important! Before deciding on an egg diet, you should study the menu in detail, consult a doctor and undergo basic tests.
The diet will not lead to deterioration in health, since it has something in common with a healthy diet. And yet, any diet, including egg diet, represents a number of restrictions that can have a bad effect on an unprepared and unhealthy body.
Pregnant and nursing mothers should not limit themselves to the PP diet. They should postpone the egg diet until better times.
Advantages and disadvantages
The benefits of the Maggi egg diet are as follows:
- The weight comes off very quickly.
- The diet is easily tolerated, as it is not hungry.
- Eggs nourish the body well.
- The products that make up the menu are affordable.
- The body receives a sufficient amount of vitamins and minerals, since the diet includes many fruits and vegetables.
Disadvantages of the Maggi diet:
- The calorie content of the diet does not exceed 1000 kcal, which is very little.
- Excessive consumption of eggs can lead to increased blood cholesterol levels.
- After switching to your usual diet, the weight may return.
- While following a diet, increased gas formation, bloating, and constipation are possible.
- Since the weight comes off very quickly, you may experience weakness and dizziness.
Egg diet reviews
Numerous women's forums are full of messages about the egg diet. This is a modern nutrition trend that is supported by a large number of people. Despite the fact that the egg diet is not an example of a balanced diet, reviews are mostly positive:
Natalya, 28 years old:
In the first week I lost 5 kg, the volume has noticeably decreased. I still can’t imagine how you can sit all day on fruit alone, but I’ll try. I am very pleased with my result!
Victoria Andreevna, 46 years old:
On the third day of the diet, my health worsened and my stomach hurt. I went to the doctor, as stated in the recommendations. It turned out that I should not have gone on this diet. Girls! Check your health! Treatment will be much more expensive later!
Tatyana Ignashina, 36 years old:
I want to leave my positive feedback. I completely completed 4 weeks of the egg diet. I have used all the products before. I just didn’t eat anything forbidden, I used a detailed nutrition plan. I used to indulge in cakes and sweets, but now I can’t. The excess weight has hardly returned yet. A very healthy diet! If your health allows it, I recommend it to everyone!
Nastya Zh., 25 years old:
I decided to go on a diet gradually. To begin with, I removed all sweet cream cakes and fatty desserts from my daily menu. They had to be replaced with fruits that are allowed on the menu. Just with this habit I lost 2 centimeters from my waist in 2 weeks! I'm very pleased with the result. I want to strengthen this habit and not give in to temptations. In six months, I’ll try to introduce a few more rules from the egg diet into my diet. Maybe I can get used to eating breakfast...
Dispelling doubts
Diet reviews are something to look into before you start. But it is also worth dispelling the myths that many people have regarding such a tasty and healthy product as chicken eggs.
The main myth that has arisen for a long time is the dependence of the occurrence of cholesterol plaques on the consumption of excessive amounts of eggs. In fact, research from the Harvard School has proven that this is not true. “Bad” cholesterol appears in the blood for other reasons.
The only thing to be wary of when eating eggs, and not only as part of a diet, is the presence of salmonella bacteria in them, which causes an acute form of intestinal infection. To avoid this risk, you need to choose your eggs carefully.
- Those whose shells are damaged or have traces of blood and droppings are not worth buying.
- Be sure to wash even visibly clean eggs before cooking.
- It is best to give preference to those that are hard-boiled.
- Eggs should be stored in the refrigerator away from milk and meat products.
