Egg diet: pros and cons or how to lose weight in 14 days?

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05/10/2017 Author: Marina Ivanova Category: Our health No reviews »

Excess weight does not add beauty, and obesity is even fraught with serious diseases. Nutritionists all over the world are working to create diets that can help you lose weight without harming your health. Another goal of a proper diet is long-term preservation of the results. But this is already the area of ​​responsibility not only for nutritionists, but also for those losing weight themselves. The egg diet is considered one of the most balanced and effective methods. What results can be obtained and what do doctors think about this method of weight loss?

• 2 Doctors' opinion
• 3 Side effects and contraindications
• 4 Basic principles

  4.1 Table: permitted products

  Read also:  Detox smoothie: recipes for losing weight and cleansing the body
• 4.2 Menu

  4.2.1 Table: menu for two weeks

The benefits of eggs for weight loss

From the name of the diet it becomes clear that the main product is eggs, around which many myths revolve.
Many people believe that eggs contribute to weight gain, but nutritionists refute this opinion, claiming that fat on the sides accumulates due to the large number of calories eaten and a sedentary lifestyle. The most dangerous in this regard are considered fast carbohydrates - sweets, bread, potatoes, rice. Eggs are a low-calorie product, but they satisfy hunger well due to their high protein content. Partly for these reasons, partly because of their health benefits, eggs are included in numerous diets. Scientists have found that protein is a source of pure proteins that are well absorbed by the body and are not stored “in reserve . In addition, this healthy product contains niacin, vitamin K and choline - substances that improve memory and increase concentration. This natural protein product is a good source of amino acids, macro- and microelements:

• potassium;
• calcium;
• magnesium;
• phosphorus;
• nicotinic acid;
• iodine;
• folic acid.

Useful properties of the product

The egg contains a lot of microelements necessary for the body. Let's just list them: zinc, manganese, phosphorus, calcium, potassium, iron, vitamins A, B, E, K, D, H, iodine, copper, antioxidants and amino acids.

A well-digested low-calorie product that does not form toxins.

There is a difference in calorie content, for example, quail eggs contain 20 kilocalories per 100 grams, and chicken eggs are inferior to them in this characteristic - their indicator is 4 times higher.

Caloric content and energy value of the diet

To avoid dehydration and reduce portion sizes, nutritionists recommend drinking a glass of cold water 20-30 minutes before meals. It is equally important to count calories while losing weight. In order for the body to be in a state of stress, the daily kcal requirement should be in the range of 1000-1200 units. According to the egg weight loss method, most of the calories should come from protein foods. You need to eat protein per day at the rate of 5 grams per 1 kg of dry body weight, while the ratio of carbohydrates should be 1-1.5 grams per kilogram.

Rules and principles of nutrition

The effectiveness of losing weight largely depends on how strictly you follow the rules of the method:

• The egg diet for 2 weeks prohibits the consumption of any dietary fats. All vegetable snacks must be prepared without adding vegetable or olive oil, cream or any other sauces. It is allowed to season salads with lemon juice.
• To ensure normal functioning of the urinary system, it is recommended to reduce the amount of salt. If you cannot eat bland dishes, salt can be replaced with soy sauce.
• The basic method of preparing eggs is hard-boiling, soft-boiling or poaching. For variety, the main ingredient of the diet can sometimes be baked, whipped, scrambled, or fried.
• If you are not a particular fan of scrambled eggs and a large amount of this product in your diet scares you, the egg method provides for its periodic replacement with cottage cheese, fish, and meat.
• Having snacks between main meals is strictly prohibited, as is changing the composition of breakfast, lunch or dinner. In rare cases, an afternoon snack consisting of vegetables or fruits is allowed.
• If the serving size is not indicated in the detailed menu, it means that these products can be eaten in unlimited quantities.
• Moderate physical activity will help speed up weight loss and improve results. It is recommended to do yoga, fitness, swimming, and morning exercises.
• Drink at least two liters of fluid per day. Allowed are natural coffee, mineral water, tea, herbal infusions.

List of approved products

The main ingredient in the menu should be eggs and various dishes made from them. At the same time, the recommended norm for an adult is 5-7 pieces per day. In addition, the following are allowed:

• white poultry meat without skin, beef, rabbit, lean fish and seafood;
• vegetables (everything except potatoes, beets and carrots should be eaten in limited quantities);
• legumes – green peas, beans, green lentils;
• fruits and berries - oranges, grapefruit, apples, apricots, pear, pineapple, kiwi, pomelo, watermelon, melon and others;
• low-fat dairy products - milk, yogurt, kefir, cottage cheese, hard cheese;
• whole grain bread and diet bread, biscuits;
• dark chocolate with a cocoa content of at least 70% (up to 70 grams per day);
• seasonings and herbs - dill, parsley, oregano, ginger, green onions, garlic, curry.

What foods to exclude from the diet

The 2-week egg diet falls into the category of strict weight loss methods. It has an extensive list of prohibited products, which include:

• fats of vegetable and animal origin;
• strong broths;
• alcohol;
• porridge;
• fruits with a high glycemic index - bananas, grapes, figs;
• flour and flour products - bread, pies, savory pastries;
• desserts - cakes, pastries, jelly, marshmallows, marmalade, ice cream, etc.;
• fatty meat - lamb, pork;
• fatty dairy products - cream, sour cream;
• mayonnaise, ketchup, other sauces.

Basic principles

In order to lose as many extra pounds as possible while following a diet, you must adhere to certain rules.

1. It is not permissible to interchange breakfasts, lunches and dinners. In addition, you cannot deviate from the menu compiled for 14 days.
2. You must strictly follow your diet: during the diet you should eat three times a day. Additional snacks are not allowed.
3. The serving size must be dosed and cannot be increased. Approximately one serving is comparable to the volume of one glass.
4. During the period of weight loss, sugar and salt are completely prohibited. For tea, you can use a sweetener.
5. It is necessary to observe the drinking regime - you should drink 2.5 liters of clean water or unsweetened green tea per day. However, coffee should not be included in the diet.
6. Eggs need to be soft-boiled. In this case, they are better absorbed by the body.
7. Every day, breakfast should start with citrus fruits, and then you can eat eggs.
8. Meat, poultry, fish and vegetables can only be boiled, baked or steamed.
9. To achieve the expected result, a two-week egg diet can be supplemented with moderate physical activity. Optimal during this period would be daily walking (up to 3–5 km), yoga classes, and morning jogging.

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Egg diet for two weeks - diet

The list of allowed foods gives many options for creating a two-week diet. The only obligatory condition is the daily consumption of from two to 5 eggs and fruits, otherwise you can combine the ingredients to your taste . The size of the vegetable dishes is not strictly controlled, but you are expected to prepare your normal portion of salad. Allowed vegetables can be boiled, baked, stewed or simmered in boiling water. The maximum size of meat dishes and other “alternative proteins” should not exceed 250 grams.

First week menu

The diet for the first seven days of losing weight is meager. For breakfast you should eat ½ part of an orange or 1 tangerine, or half a grapefruit. The menu for lunch and dinner can be compiled according to this example:

Second week menu

Breakfast remains the same, but the lunch and dinner menu can be slightly expanded. Sample menu from day 8 of weight loss:

Cooking recipes

While following a diet, your meals can be made tasty and varied if you use your culinary imagination or write down a couple of new dietary recipes. Even ordinary eggs can be prepared in different ways and served beautifully, lifting your spirits. While adhering to the egg diet, you can treat yourself to a light vegetable fitness salad with eggs, an airy steam omelet, oven-baked chicken legs or a delicious carrot and pea stew.

Airy steamed omelette

• Time: 20 minutes.
• Number of servings: 1-2 persons.
• Calorie content of the dish: 179 kcal.
• Purpose: main dish.

Steam omelettes are included in the menu of almost all treatment regimens. You can cook them using a slow cooker, a double boiler, or in a regular saucepan. For variety, you can add any seasonal vegetables, a little grated cheese and your favorite spices to the egg mixture. If you don't have modern steaming equipment in your kitchen, to avoid using oil, you should pour the egg mixture into silicone muffin tins.

Ingredients:

• chicken eggs – 2 pcs.;
• milk – 4 tbsp. l.;
• water – 2 tbsp. l.;
• spices - to taste.

Cooking method:

1. Whisk all ingredients into a fluffy mass.
2. Pour the prepared egg mixture into silicone molds so that it fills them 2/3 full.
3. Place the omelette pans in a colander and cover the top with foil.
4. Boil water in a colander-sized saucepan.
5. Place the molds on the container so that they do not touch the water.
6. Cook the omelette for 15 minutes.

Vegetable salad with eggs

• Time: 15 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 79 kcal.
• Purpose: snack.

Vegetable salads are an integral part of the egg diet for weight loss. Vegetables contain a lot of fiber, which normalizes intestinal motility and has a beneficial effect on the condition of the digestive tract, but it contains virtually no calories . One day, prepare yourself a delicious snack of radishes, lettuce, cucumbers and boiled eggs.

Ingredients:

• cucumbers – 3 pcs.;
• radish – 200 grams;
• green onions - 2 sprigs;
• hard-boiled eggs – 3 pcs.;
• dill – 2 sprigs;
• lettuce leaves – 2-3 pcs.

Cooking method:

1. Tear the lettuce with your hands and place in a deep bowl.
2. Wash the radishes and cut into thin slices.
3. Cut the cucumbers into slices, green onions into rings.
4. Place vegetables in a bowl and season with lemon juice.
5. Add your favorite spices if desired.
6. Place slices of boiled eggs on top of the vegetables.
7. Garnish the appetizer with finely chopped dill.

Stew of zucchini, green peas and carrots

• Time: 30 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 54 kcal.
• Purpose: main dish.

Vegetable stew is a very healthy dish, which becomes especially relevant in the summer-autumn season. The advantage of the dish is that it is prepared very quickly, due to which the vegetables retain all the nutrients and vitamins with a minimum calorie content. You can use any vegetables. A stew made from green peas, carrots and zucchini turns out to be very appetizing and aromatic.

Ingredients:

• carrots – 2 pcs.;
• zucchini – 250 g;
• frozen or fresh green peas – 200 g;
• hot water – 2/3 cup;
• spices - to taste.

Cooking method:

1. Cut the peeled carrots into neat cubes.
2. Fry the vegetable in a dry non-stick frying pan for 1 minute.
3. Add hot water to the carrots and cover the pan with a lid.
4. Cook the carrots over low heat for about 5 minutes.
5. Then add green peas and increase heat.
6. Wait 2-3 minutes for the peas to defrost.
7. Add zucchini, cut into small cubes, into the pan.
8. Season the dish with spices and stir.
9. Cover the pan with a lid again and simmer the vegetables for 5-7 minutes.

How to get out of a diet correctly

The egg diet is an effective, but limited in terms of carbohydrates and fats diet. To prevent the lost kilograms from returning, you need to get out of it correctly. The main principle for the smooth completion of any diet is consistency:

1. In the first week after the diet, be sure to eat 2 eggs and a glass of berries or 2-3 fruits per day.
2. Steam, boil, stew or bake food.
3. Starting from the second week, gradually introduce other foods into your diet.
4. Try to eat small portions so that the gastrointestinal tract has time to adapt.
5. Replace sweet pastries and high-calorie desserts with marshmallows, homemade marshmallows, honey, and sweet fruits.

Pros and cons of losing weight on eggs

It is known that the egg diet for 2 weeks has many advantages compared to its analogues:

• You will not experience debilitating feelings of hunger while losing weight.
• The results achieved will be long-term (provided that you complete your diet correctly and do not indulge in fatty foods).
• The two-week diet menu is rich in vitamins, minerals, and antioxidants, so taking multivitamins is not necessary.
• Losing weight won't cost you a fortune. All products are available and inexpensive.
• The egg diet is suitable for active people who play sports. A large amount of proteins will help in the formation of sculpted muscles and a beautiful figure.

The disadvantages of a protein diet designed for two weeks include:

• The severity of a low-calorie diet. To achieve results, all conditions must be met.
• At first, you may experience weakness, apathy, irritability, dizziness, constipation, and symptoms of body intoxication.
• Some people with food intolerances may have allergic reactions to eggs and fruit.
• An imbalance of fats-proteins-carbohydrates and a lack of polyunsaturated fatty acids can lead to disruption of the central nervous system and brain, decreased immunity, and mental activity.

Advantages of the figure correction method

• No feeling of hunger;
• Vitamins A and E strengthen hair (additional benefit);
• The skin does not lose freshness and elasticity;
• The risk of stress is minimal due to variety in food;
• Every day you lose up to a kilogram (possibly more) of excess weight;
• Excess fluid is removed from the body;
• Meals are prepared simply and save your time;
• Pairs perfectly with fitness activities;
• The result lasts for a long period.

Contraindications for the egg diet

Due to the fact that the egg diet requires long-term restrictions on fats and carbohydrates, it has a number of contraindications. These include:

• pregnancy;
• children and old age;
• diseases of the liver or pancreas;
• chronic diseases of the gastrointestinal tract;
• inflammatory processes in the kidneys;
• individual intolerance to eggs;
• allergy to citrus fruits;
• breast-feeding;
• diseases of the cardiovascular system;
• history of heart attack or stroke;
• atherosclerosis;
• ischemia;
• fragility of blood vessels;
• increased stomach acidity;
• increased blood cholesterol levels;
• diabetes.

Reviews

The egg diet turned out to not be hungry for me at all; I can easily do without sweets and baked goods! When alternating eggs and cottage cheese, the former don’t get too boring) In my case, the lack of salt in cooked dishes is only beneficial! And I had to get used to drinking 2 liters of water a day - but without that amount of water you can harm your body! Surely you have noticed an acetone taste in your mouth when dieting? If yes, then urgently increase your water intake - intoxication of the body has begun! After giving birth, I lost 8 kg on it! After finishing the diet, my weight did not change, I even lost about another kilogram! If you immediately begin to indulge in sweets and baked goods, then perhaps the weight will return a little! But, believe me, the desire to eat harmful things disappears!

Persinka

https://otzovik.com/review_1975900.html

I use this diet when I need to lose 3-4 extra kg. I generally adore eggs, I can eat them for days) In addition to eggs, there are also fruits, vegetables, and meat. Such a diet does not affect my mood, because I don’t feel like eating more than I should.

Ira

https://everydiet.ru/yaichnaya-dieta/

Today I have my first achievements - 500 g. In order not to eat a lot of eggs, I eat one egg for breakfast, and during the day, if I need to eat another egg, I eat 1 low-fat yogurt. Those who have been on this diet say that eggs can be replaced with low-fat yogurt or kefir several times a week (the main thing is at least some protein). To be honest, there was practically no feeling of hunger because of that. that you can eat a lot of fruits or vegetables. So, in principle, maintaining a diet is not difficult.

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