The Egg Diet is a diet plan that includes eggs as the main (but not the only! ) component. Typically, this diet includes high protein foods and low-carbohydrate foods, which stimulate the body to break down fat for energy. The popularity of the diet is due to its effectiveness and availability, as well as the absence of serious negative health consequences.
There are several options for this meal plan. Some were created by nutritionists, balanced and designed for the long term, for example, Osama Hamdiya's 4-week diet with eggs, 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 for yourself.
- A person who is losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts you from food and lifts your mood.
- Limit the amount of salt, it binds 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, it is necessary to have dinner 4 hours before falling asleep, but not all experts agree with this. However, if you can't sleep because of hunger, drink kefir or snack on vegetables, because lack of sleep follows overeating - this is a proven fact.
- Try to cook eggs in the morning - this way you will be full until lunch at least.
- The fastest way to lose weight is a diet of egg whites. However, a diet without carbohydrates is a direct path to ketoacidosis, when due to the breakdown of fat in the body, acetone is created and causes irritation of the mucous membrane of the gastrointestinal tract and the genitourinary system. Don't cut out healthy carbohydrates, get them from fruits and whole grains.
Diet with eggs and oranges
The diet is extreme and does not last longer 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 fall asleep, and it will partially replenish your calcium reserves.
This egg diet has a simple menu:
- Option 1 - in the morning one boiled egg and 2 oranges, for lunch 2 eggs and one orange, in the evening one 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 Hamdiy proposed a diet that reduces weight due to normal biochemical reactions of the body and does not depend on calorie content. This 4-week egg diet is also known as Maggi, named after the famous Margaret Thatcher.
General instructions:
- if the weight of the portion is not correctly stated, eat until you are full;
- such a 4-week egg diet does not include personal modifications - replacement with similar dishes or removal of unwanted food;
- after a break in following the diet, you have to start it again;
- the first seven days can be repeated, and then go to the plan of 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 of such a diet with protein eggs, 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 on this day with no limit on quantity | Prescribed daily food items are distributed throughout the day, including breakfast | |
| Dinner | A type of unsweetened fruit | 2 boiled eggs, green salad | A type of fruit | Grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange/grapefruit; tuna - standard can without fat or cooked - 160-180 grams |
| Dinner | Lean meat from the grill | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, skinless), tomato, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | 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 (fresh cheese), one wheat toast, tomato | Grilled meat, cucumber | Fruits, cooked vegetables and herbs | 1 tablespoon low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; one rye toast; one orange/grapefruit; tuna - standard can without fat or cooked - 160-180 grams |
| Dinner | Grilled meat without fat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A type 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, stewed) | 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 stewed), green salad, one orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | Grilled meat, tomato, one orange/grapefruit | A type 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; one yogurt |
| Dinner | Grilled meat, green salad | A type 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 type of fruit | Tuna - standard can without fat or cooked - 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, tomato, one orange/grapefruit |
Diet menu with eggs
The egg diet menu varies depending on the duration.
In 3 days
The daily diet is based on eggs, citrus fruits, vegetables and meat:
- morning - orange/grapefruit and two eggs;
- lunch - portion of fresh or cooked vegetables, 2 eggs;
- evening - portion of lean meat or chicken (boiled, stewed), portion of vegetables, orange/grapefruit.
A portion is defined as the volume that fits in a fist (vegetables) or a piece of meat the size and thickness of the palm.
In 5 days
The 5 day low carb egg diet includes mostly the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruit).
An example of the 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, greens, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, greens, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Roasted turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two glasses a day.
In 7 days
The seven-day low-carb egg diet can be a continuation of the previous one; 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 glasses or fresh cheese - 100 g;
- water and green tea - 2 l.
A slightly more balanced 7-day egg diet includes more carbohydrates, such as additional 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 seven-day egg diet can be based on the first weekly menu of Osama Hamdi's meal plan.
In 2 weeks
A two-week diet with eggs is long-term and should contain not only protein and fiber, but also the required minimum of fat and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 boiled eggs, tea with a small teaspoon of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (except potatoes), a slice of whole grain bread | Beef soup - 200 g, brown rice - 50 g and tomato (tomato paste) |
| Dinner | An egg, a glass 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 paprika | Boiled chicken breast - 250 g, salad of cabbage and herbs, a slice of rye bread |
| Dinner | Omelet of 1 egg 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, greens | Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots |
| Dinner | Low-fat cottage cheese or cheese - 100 g, egg | Omelet, green peas | |
| Thursday | Dinner | Fatty sea fish broth - 200 g and vegetables - 1 small potato, carrot | Grilled beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| Dinner | Omelette, glass of kefir | Low-fat fresh 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, fresh vegetable salad, 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, greens, a slice of rye bread |
| Dinner | Egg, stewed vegetables | Low-fat cottage cheese - 100 g, 3-4 walnuts | |
This diet with eggs 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
A special feature of the egg diet menu for 4 weeks is a gradual change from protein to low-carbohydrate. Physical activity should be started from the second week, because during the first week the body will only burn fat 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 | On the menu of the first week, add 2 slices of whole grain bread or a side dish of cereals cooked in water (buckwheat, brown rice), -100 g
Season the vegetable salad with a healthy sauce made of lemon juice, herbs, 2-3 tablespoons of plain yogurt and chopped avocado quarters. |
||
| Afternoon snack | A glass of kefir, 100 g of low-fat cottage cheese or cottage 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, greens | The dinner menu is the same, in the evening you can drink a glass of kefir | ||
Giving up the diet
About 90% of those who lose weight on no-carb meal plans regain the weight they lost within a year. Often the hardest part of dieting comes after breaking the diet because most people relax, lose motivation and go back to old habits.
The key to long-term weight control is lifestyle changes that include smart eating and physical activity on a regular basis, not sporadically.
Exit diet:
- The day before the end of the diet, calculate how many calories are needed to maintain body weight, taking into account all loads and changed weight.
- Using the calculations, come up with a meal plan of 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 caloric intake and portion sizes to your "ideal" plan.
Advantages and disadvantages
A diet based on chicken eggs has three main advantages - balance (except mono-diet), reduced hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered a safe food 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). Proteins make up 12. 6% of the product, and fats and carbohydrates only 0. 3% and 0. 7%, respectively. Besides, eggs are cheap, readily available and loved by most people.
They were previously thought to raise cholesterol levels, but most current studies show that the increase is less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disorders.
Osama Hamdi's low-carb egg diet has one significant drawback - adherence to the exact plan, but the amount of portions in most cases is not limited. The disadvantage of other suggested diets is the need to count calories, which sometimes takes a lot of time and effort.
The result
The egg diet is effective, but the actual results depend on the following factors:
- initial weight;
- strictness of respect;
- presence of sports activities and general activities;
- 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 the Osama Hamdiy diet;
- 2-5 kg for egg-oranges;
- on average up to a kilogram per day for the rest.
Contraindications
Eggs are considered strong allergens, therefore the main contraindication of the mentioned diets is related to the possible risk of hypersensitivity of the organism to the product.
In addition, any protein diet, including the egg diet, has a number of restrictions for health reasons:
- pregnancy and breastfeeding;
- diseases of the kidneys (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those associated with increased stomach acidity;
- elevated cholesterol in the blood.
Eggs are surrounded by a halo of conflicting opinions about the relationship between their benefits and harms. Some health experts don't consider them a healthy food, but others recommend eating a few pieces a day to get your protein, vitamins and minerals. In any case, they are popular among those who want to lose weight because of their availability, usefulness and ability to effectively reduce hunger.