Benefits of the eggs diet, 4-week program, nutritionist reviews
Eggs diet, according to nutritionists, help to avoid a constant feeling of hunger. The outcome is obvious, especially when there has been a significant initial weight increase. The four-week plan and suggestions will help improve nutrition and ensure the successful completion of the diet.
Pros of the Eggs diet
Eggs diet is low in carbohydrates and rich in protein, which allows you to lose fat mass and prevent muscle burning. This diet is suitable for those who play sports. Microelements and vitamins contained in eggs also have a positive effect on the condition of the skin, hair,d nails.
Chicken eggs are one of the most nutritious foods, so the feeling of hunger during such a diet is not too strong. Satiety occurs faster, so the portion eaten is smaller, and the desire to eat again occurs later.
Cons of the Eggs diet
A large number of eggs and other protein foods put an increased burden on the kidneys and liver. Dietary restrictions are thus advised against conditions affecting these organs.
A lack of fiber and an excess of protein can lead to digestive problems and constipation. It is possible to reduce the risk of this by eating plant fiber.
The egg diet limits the diet and Posluszny of the elements necessary for the normal functioning of the body. It is recommended to take multivitamins. the egg is contraindicated for pregnant and lactating women suffering from heart disease and asthenia. Before starting a diet, you should consult with your doctor.
Eggs diet menu for 4 weeks
During the diet, you should drink a lot to make it easier for the body to remove processed protein foods. Foods containing fats and spices are not allowed. such as carbonated drinks, alcohol (only dry wine in a small amount), coffee and flour, and sugar. and eat fruits such as bananas, pot, and atoms are strictly limited.
Week 1
In the first week t, here is a smooth immersion in the diet. The process is facilitated by the presence of a large number of eggs in the diet that gives the feeling of satiety for a long time and does doest prevent you from breaking down at the initial stage. The food is fractional, between the main meals you can eat unsweetened fruit or low-fat dairy products without additives.
Day 1
- Breakfast: 2 boiled eggs and grapefruit
- Lunch: the fruit of one kind in any quantity, even
- Full dinner: boiled meat 200 g
The second day
- Two cooked eggs and an orange for breakfast
- Lunch: boiled vegetables one egg 100 g of low-fat cottage cheese
- Dinner: grapefruit and vegetable salad - tomato, cucumber, onion, Chinese cabbage, sweet pepper
Day 3
- Breakfast: 2 boiled eggs and grapefruit
- Lunch stewed or boiled vegetables to choose from (for example, zucchini carrots, green beans) and 2 boiled eggs
- Dinner: boiled white fish 200 grams, lettuce 3 pieces, grapefruit
Fourth day
- Breakfast: 2 boiled eggs and an orange
- Lunch: boiled or baked skinless chicken breast 200 grams
- 2 cooked eggs, salad or celery, and grapefruit for dinner
Day 5
- Breakfast: 2 boiled eggs and grapefruit
- Lunch: boiled vegetables, one egg, 50 g low-fat cottage cheese
- Dinner: vegetable salad - tomatoes, cucumbers, onions, Peking cabbage, bell pepper, grapefruit
The sixth day
- Breakfast: two boiled eggs and an orange
- Lunch: 200 g of skinless grilled or boiled chicken breast a slice of bread
- Cereals.Dinner: unsweetened fruit salad (pear, orange, kiwi, apple) with lemon juice.
The seventh day
- Breakfast: 2 boiled eggs and grapefruit
- Lunch stewed or boiled vegetables to choose from (for example, zucchini carrots, green beans) and 2 boiled eggs
- Dinner: a slice of love bread, vegetable salad-tomato, cucumber, onion, Peking cabbage, bell pepper, grapefruit
Week 2
Council.Happening
The main weight loss in the first two weeks. By the second week, the body is already a little accustomed to a new type of food and it becomes easier to maintain a diet.
Day 1
- Breakfast: 2 boiled eggs and grapefruit
- Lunch boiled vegetables, one egg 50 g low-fat cottage cheese ،
- Dinner will consist of grapefruit, salad, and two cooked eggs.
The second day
- Breakfast: 2 boiled eggs and an orange
- Lunch: stewed or boiled vegetables to choose from (for example, zucchini carrots, green beans) and 2 boiled eggs
- Dinner: vegetable salad - tomato, cucumber, onion, Peking cabbage, bell pepper, grapefruit
Day 3
- Breakfast: 2 boiled eggs and grapefruit
- Lunch: boiled or baked skinless chicken breast 200 g
- Dinner: a slice of cereal bread,2 boiled eggs, lettuce or celery, grapefruit
Fourth day
- Breakfast: 2 boiled eggs and an orange
- Lunch: stewed or boiled vegetables to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
- Dinner: vegetable salad - tomato, cucumber, onion, Peking cabbage, bell pepper, grapefruit
Day 5
- Breakfast: 2 boiled eggs and grapefruit
- Lunch: boiled or baked skinless chicken breast 200 grams
- Dinner: unsweetened fruit salad (pear, orange, kiwi, apple) with lemon juice
The sixth day
- Breakfast: 2 boiled eggs and an orange
- Lunch: stewed or boiled vegetables to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
- Dinner: vegetable salad - tomato, cucumber, onion, Peking cabbage, bell pepper, grapefruit
The seventh day
- Breakfast: 2 boiled eggs and grapefruit
- Lunch: boiled vegetables, one egg, 50 grams of low-fat cottage cheese.
- Dinner will be a fruit salad comprising tart fruits (apple, kiwi, orange, and pear) that have been seasoned with lemon juice.
Third week
Advice
From the third week, eggs are replaced with other foods rich in protein: meat, fish, poultry, and products. At the same time, the number of fruits and vegetables increases. This has a favorable impact on the intestines. if in the first weeks the abundance of protein foods has a stabilizing effect on the digestive system. Such goods are provided throughout the day. And the meal is partially the same., at least 4-5 times a day.
Day 1
Any unsweetened fruits of the same variety (such as green apples)
The second day
Potatoes Not Included; Steam or boil vegetables. You can include fresh vegetables. Day 3
Fresh and boiled vegetables, fruits
Fourth day
Boiled or steamed fish, stewed cabbage
Day 5
Lean chicken or beef, boiled vegetables
The sixth day
One type of unsweetened fruit
The seventh day
One kind of unsweetened fruit. Fresh and boiled non-starchy vegetables, you can add steamed vegetables and unsweetened fruits
Fourth week
Advice
This week is the end of the diet, and it is important to follow all the recommendations in consolidating the result and not return the lost weight. Products are also distributed in a convenient order throughout the day. Familiar new foods are added to the menu to ease the diet.
Day 1
Boiled beef: 200 g 3 tomatoes, 3 cucumbers 1 fruit,1 whole grain toast
The second day
Boiled chicken breast without skin: 300 grams, 1 cucumber, 3 tomatoes, 1 grapefruit, 1 slice of bread
Day 3
Boiled beef or chicken to choose from 200 grams, tuna in its own juice 100 grams, 4 cucumbers, 4 tomatoes, 1 orange, 1 slice of bread
Fourth day
Boiled chicken breast 300 grams, 2 cucumbers and 2 tomatoes, 150 grams of low-fat cottage cheese a glass of skimmed kefir 1 grapefruit
Day 5
Boiled vegetables 300 grams, 100 grams of fat-free cottage cheese, 1 grapefruit, 1 toast
The sixth day
Low-fat cottage cheese (for example, mozzarella) or cottage cheese: 50 grams, boiled vegetables 200 grams,2 tomatoes, 2 cucumbers,1 toast,1 orange
The seventh day
2 boiled eggs, 3 tomatoes, 1 grapefruit, 5 lettuce leaves, a slice of love bread
Results
In a month, you can lose up to 20 kg, but usually su, ch results are achieved by those whose weight gain was too great. With a smaller excess fat mass, the results are usually about 10-15 kg.
Eggs diet is very strict and is not worth sitting on it more than once a year. Diseases of the stomach and intestines may also worsen, and chand cholesterol may increase. Following the diet, you should monitor your health and, if necessary, seek medical attention for testing.
Reviews of nutritionists
With increased consumption of eggs, cholesterol can increase, especially in people at risk: of wiofardio vascular diseases. The lack of carbohydrates in the egg diet can lead to lethargy and drowsiness.
A large amount of protein increases the load on the stomach and intestines, possibly bloating, and constipation. After such a strict nutrition plan, the risks are high not only to regain the lost kilograms.
Before such a diet, you need to consult a doctor.