The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) ingredient. Typically, this diet includes a high proportion of protein foods and low carbohydrate foods, which encourages the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the lack of serious negative health consequences.
There are several options for this meal plan. Some are created by nutritionists, balanced and designed for a long time, for example Osama Hamdiy's 4-week egg diet, others are limited to a few days and contain a minimum number of products.
General rules
Like all others, the egg diet also includes some rules:
- Consult your doctor and get a medical examination, otherwise hidden diseases such as kidney stones may occur.
- Set realistic goals.
- A person losing weight cannot do without physical activity - this accelerates the weight loss process, distracts from eating and improves the mood.
- Limit the amount of salt as it binds water so the solder is not as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that to maintain a beautiful figure you need to eat dinner 4 hours before falling asleep, but not all experts agree with this. However, if you can't sleep due to hunger, drink kefir or eat vegetables, because lack of sleep is followed by overeating - this is a proven fact.
- Try boiling eggs in the morning - this will keep you feeling full at least until lunch.
- The fastest way to lose weight is the protein diet. However, a carbohydrate-free diet is a direct path to ketoacidosis, when the breakdown of fats in the body produces acetone, which leads to irritation of the mucous membranes of the gastrointestinal tract and genitourinary system. Don't give up healthy carbohydrates, instead opt for fruit and whole grain products.
Egg and orange diet
The diet is extreme and lasts no more than five days. You can get the required minimum protein from eggs, fiber and vitamin C from fruits. Drinking kefir in the evening eliminates the feeling of hunger, helps you fall asleep and also partially replenishes your calcium reserves.
This egg diet has a simple menu:
- Option 1 – a boiled egg and 2 oranges in the morning, 2 eggs and an orange at lunch, an orange and a glass of low-fat yogurt or kefir in the evening.
- Option 2 – Take six oranges and eat the same number of eggs, one per 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 serving weight is not specified, eat until full.
- Such an egg diet for 4 weeks does not require any personal changes – replacing with similar dishes or removing unloved foods;
- After a break in the diet, you need to start the diet again.
- The first seven days can be repeated and then continued with the fourth weekly schedule;
- If you are overly 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, however the author allows the use of artificial sweeteners;
- Alcohol is forbidden.
The plan for such a protein-egg diet, designed for 4 weeks, is presented in the table.
Monday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | All products allowed on this day without quantity restrictions | Prescribed daily foods are distributed throughout the day, including breakfast | |
| Dinner | A variety of unsweetened fruit | 2 boiled eggs, green salad | A type of fruit | Boiled/grilled meat or chicken – 250g; 3 tomatoes; 4 cucumbers; a rye toast; one orange/grapefruit; Tuna – a regular can of canned food without fat or cooked – 160-180 grams |
| Dinner | Lean grilled meat | 2 boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/braised, skinless), tomatoes, an orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/grilled meat – 200g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple |
| Dinner | 2 boiled eggs, a rye toast, an orange/grapefruit, green salad | 2 boiled eggs, an orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (cottage cheese), a wheat toast, tomatoes | Grilled meat, cucumber | Fruit, cooked vegetables and herbs | 1 tablespoon low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a meal – boiled vegetables; a rye toast; one orange/grapefruit; Tuna – a regular can of canned food 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 – 250g; 3 tomatoes; 4 cucumbers; a rye toast; an 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, steamed) | Grilled meat or kritsa, boiled vegetables | Boiled/Grilled Chicken – 250g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange/grapefruit/lettuce |
| Dinner | Fish (boiled or steamed), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | A type of fruit | Grilled meat, tomatoes, an orange/grapefruit | A type of fruit | Boiled chicken breast – 2 pieces; 2 tablespoons low-fat cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a rye toast; one orange/grapefruit; a yoghurt |
| Dinner | Grilled meat, green salad | A type of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, cooked vegetables, tomatoes, an orange/grapefruit | Chicken, cooked vegetables, tomatoes, an orange/grapefruit | A type of fruit | Tuna - a standard can of fat-free or cooked canned food - 160-180 grams; 1 spoonful of low-fat cheese/cottage cheese; a rye toast; 2 tomatoes; a meal – boiled vegetables; an orange/grapefruit |
| Dinner | Cooked vegetables | Chicken, tomatoes, an orange/grapefruit |
Egg diet menu
The egg diet menu varies depending on the duration.
For 3 days
The daily diet is based on eggs, citrus fruits, vegetables and meat:
- Morning – Orange/Grapefruit and two eggs;
- Lunch – a portion of fresh or boiled vegetables, 2 eggs;
- In the evening - a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, an orange/grapefruit.
A serving is defined as the amount that fits into a handful (of vegetables) or a piece of meat the size and thickness of your palm.
For 5 days
A 5-day low-carb egg diet generally includes the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruit).
A sample menu is shown in the table:
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), orange/grapefruit, herbal or green tea | Cooked chicken breast – 150g, vegetables, orange/grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, vegetables, apple | ||
| 3 | Lean beef (boiled/grilled) – 150g, fresh vegetable salad | ||
| 4 | Boiled shrimps – 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Baked turkey – 150g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two glasses per day.
For 7 days
A low-carb egg diet for a week can be a continuation of the previous one; the daily menu includes:
- 3 to 4 eggs;
- Meat without fat or poultry without skin – up to 200 g;
- Fruits - Orange / Grapefruit / Apple;
- Vegetables – cabbage, carrots, cucumbers, tomatoes and greens;
- low-fat kefir – up to 2 glasses or cottage cheese – 100 g;
- Water and green tea - 2 l.
A slightly more balanced 7-day egg diet contains 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 metabolism.
The 7 Day Egg Diet can be based on the first week menu of Osama Hamdiy's meal plan.
For 2 weeks
The 2-week egg diet is designed for the long term and should contain protein and fiber as well as the required minimum of fats and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | Grapefruit or orange, 2 boiled eggs, tea with a small spoonful of honey | ||
| Monday | Dinner | Tuna – 200 g, vegetable salad (except potatoes), a slice of wholemeal bread | Beef soup – 200g, brown rice – 50g and tomatoes (tomato paste) |
| Dinner | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette made from 1 yolk and 2-3 egg whites, stewed vegetables | |
| Tuesday | Dinner | Chicken soup – 200g chicken breast, 1 small potato, 1 carrot and pepper | Boiled chicken breast – 250 g, cabbage and herb salad, a slice of rye bread |
| Dinner | Omelette made from 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, vegetables | 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 soup – 200 g and vegetables – 1 small potato, carrot | Grilled beef – 250 g, buckwheat porridge – 100 g, fresh cabbage and cucumber salad |
| Dinner | Omelet, glass of kefir | Low-fat cottage cheese with fruits - 150 g | |
| Friday | Dinner | Tafelspitz – 200 g, steamed broccoli, 2 slices of wholemeal bread | 1 baked potato, low-fat cheese, tomato salad |
| Dinner | 2 eggs, low-fat cottage cheese with fruits – 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 wholemeal bread |
| Dinner | Low-fat cottage cheese – 100 g, 3-4 walnuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | Dinner | Grilled beef – 250g, brown rice – 100g, tomato and pepper salad | Braised beef – 250 g, vegetables, a slice of rye bread |
| Dinner | Egg, steamed vegetables | Low-fat cottage cheese – 100 g, 3-4 walnuts | |
This egg diet 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.
For 4 weeks
The peculiarity of the egg diet menu for 4 weeks is the gradual transition from protein to low-carbohydrate. Physical activity should begin in the second week, as the body burns fat independently in the first week through ketosis.
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Breakfast | Drink 300 ml of cold water and after 10-15 minutes eat 2 boiled eggs | Drink 300 ml of cold water, after 15 minutes eat 2 eggs and an orange/grapefruit. Eat 30g of nuts – walnuts or almonds – every 3 days | ||
| Dinner | 150 g lean chicken or beef, fresh vegetables | To 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 from lemon juice, herbs, 2-3 tablespoons of natural yogurt and chopped avocado quarters |
||
| Afternoon snack | A glass of kefir, 100 g of low-fat cottage cheese or cheese | You can refine kefir or cottage cheese with a handful of berries, flax seeds or muesli and eat an apple after the cheese. | ||
| Dinner | Boiled egg, 200 g baked or boiled fish, vegetables | The menu for dinner is the same, you can drink a glass of kefir in the evening | ||
Stop the diet
Approximately 90% of those who lose weight on no-carb eating plans regain the lost weight within a year. The hardest part of a diet often comes after the diet ends because most people relax, lose motivation and fall back into their old habits.
The key to long-term weight control lies in lifestyle changes that include regular, rather than sporadic, smart nutrition and physical activity.
Getting out of the 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 weight changes.
- Use calculations to develop a diet plan with healthy and nutritious foods that will help you maintain your weight.
- Use the 3 to 4 week period after the diet to gradually adjust your calorie intake and portion sizes to your "ideal" plan.
advantages and disadvantages
A diet based on chicken eggs has three main benefits: balance (except for mono-diets), a reduced feeling of hunger and the ability to maintain muscle mass. The fourth advantage is that eggs, unlike fish or milk, are considered safe foods in terms of contamination with heavy metals and chemicals.
Eggs are a source of valuable nutrients such as vitamin D, E, K and group B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein accounts for 12. 6% of the product, while fat and carbohydrates account for only 0. 3% and 0. 7%, respectively. Additionally, eggs are inexpensive, easily available, and loved by most people.
They were once thought to increase cholesterol levels, but most current studies show the increase is less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease, so there is a possibility of potential risk, especially for those who already suffer from cardiovascular disease.
Osama Hamdiy's low-carb egg diet has one significant drawback - adherence to an exact plan, but the portion size in most cases is not limited. The disadvantage of the other proposed diets is the need to count calories, which sometimes requires a lot of time and effort.
Result
The egg diet is effective, but the specific results depend on the following factors:
- initial weight;
- strictness of compliance;
- presence of sports activities and general activity;
- Age and basal metabolic rate.
If your starting weight is high and all conditions are met, you can lose:
- up to 20 kg in four weeks with the Osama Hamdiy diet;
- 2-5kg for egg orange;
- on average up to a kilogram per day for the rest.
Contraindications
Eggs are considered strong allergens, therefore the main contraindication of the listed diets is associated with the possible risk of hypersensitivity of the body to the product.
In addition, any protein diet, including the egg diet, is subject to a number of restrictions for health reasons:
- Pregnancy and breast feeding period;
- kidney disease (especially stone formation) and liver;
- Diseases of the gastrointestinal tract, especially those associated with increased stomach acid;
- increased cholesterol levels in the blood.
Eggs are surrounded by a halo of conflicting opinions about the connection between their benefits and harms. Some health experts do not consider it a healthy food, but others recommend eating a few pieces of it daily to replenish proteins, vitamins and minerals. Due to their availability, usefulness and ability to effectively reduce hunger, they are definitely popular among those trying to lose weight.