The Egg Diet is an eating plan that includes eggs as the main component (but not the only one! ). Typically, this diet includes a large amount of 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 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, the 4-week egg diet by Osama Hamdiy, others are limited to a few days and include a minimum number of products.
General rules
Like all others, the egg diet includes some rules:
- Consult your doctor and do a medical examination, otherwise the result may be the appearance 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, takes you away from food and lifts your mood.
- Limit salt, it binds water, so the bullet 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, you should eat dinner 4 hours before falling asleep, but not all experts agree with this. However, if you are unable to sleep due to hunger, drink kefir or eat vegetables, as lack of sleep is followed by overeating - this is a proven fact.
- Try to cook eggs in the morning - this will ensure satiety at least until lunch.
- The fastest way to lose weight is the egg white diet. However, a carbohydrate-free diet is a direct path to ketoacidosis, when, due to the breakdown of fats, acetone is formed in the body and causes irritation of the mucous membranes of the gastrointestinal tract and the genitourinary system. Don't rule out healthy carbs; get them from fruits and grains.
Egg-orange diet
The diet is extreme and lasts no more than five days. You get the minimum protein you need from eggs, and fiber and vitamin C from fruit. Drinking kefir in the evening will quench the feeling of hunger and help you sleep, as well as partially replenish your calcium supply.
This egg diet has a simple menu:
- Variation 1 - a boiled egg and 2 oranges in the morning, 2 eggs and an orange for lunch, an orange and a glass of yogurt or low-fat kefir in the evening.
- Variation 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 portion weight is not specified correctly, eat until you are full;
- such a diet with eggs for 4 weeks does not include personal modifications - replacing with similar dishes or removing unwanted foods;
- after a break in following the diet, you should start it again;
- the first seven days can be repeated and then switched to the plan of the fourth week;
- if you are very 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 for such a protein egg diet, designed for 4 weeks, is presented in the table.
Monday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 boiled eggs | Any product allowed on this day without quantity limit | Prescribed daily meals are distributed throughout the day, including breakfast | |
| dinner | A type of fruit without sugar | 2 boiled eggs, green salad | A kind of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye bread; an orange/grapefruit; tuna - a standard can of canned food without fat or boiled - 160-180 grams |
| dinner | Grilled lean meat | 2 boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | Chicken (boiled/boiled, skinless), tomato, an orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a rye bread; an orange / grapefruit / apple |
| dinner | 2 boiled eggs, a rye bread, an orange/grapefruit, green salad | 2 boiled eggs, an orange/grapefruit |
Wednesday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | Low-fat white cheese (cottage cheese), whole wheat toast, tomato | Grilled meat, cucumber | Fruits, boiled vegetables and herbs | 1 tablespoon of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; a meal - boiled vegetables; a rye bread; an orange/grapefruit; tuna - a standard can of canned food without fat or boiled - 160-180 grams |
| dinner | Lean grilled meat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | A kind of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, greens | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; a rye bread; an orange / grapefruit / apple |
| dinner | Grilled meat, green salad | 2 boiled eggs, tomatoes, boiled vegetables |
Friday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | 2 boiled eggs, boiled vegetables | Fish/shrimp (boiled, boiled) | Grilled meat or kritsa, boiled vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange / grapefruit / lettuce |
| dinner | Fish (boiled or boiled), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | A kind of fruit | Grilled meat, tomato, an orange/grapefruit | A kind of fruit | Boiled chicken breast - 2 pieces; 2 spoons of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; a rye bread; an orange/grapefruit; a yogurt |
| dinner | Grilled meat, green salad | A kind of fruit |
Sunday
| First week | The second week | The third week | The fourth week | |
|---|---|---|---|---|
| dinner | Chicken, stewed vegetables, tomatoes, an orange/grapefruit | Chicken, stewed vegetables, tomatoes, an orange/grapefruit | A kind of fruit | Tuna - a standard can of canned food without fat or boiled - 160-180 grams; 1 spoon of low-fat cheese / cottage cheese; a rye bread; 2 tomatoes; a meal - boiled vegetables; an orange/grapefruit |
| dinner | Boiled vegetables | Chicken, tomato, 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:
- in the morning - orange/grapefruit and two eggs;
- lunch - a portion of fresh or boiled vegetables, 2 eggs;
- evening - a portion of lean meat or chicken (boiled, boiled), a portion of vegetables, an orange / grapefruit.
A serving is defined as the volume that fits in a handful (of vegetables) or a piece of meat the size and thickness of the palm of the hand.
For 5 days
A low-carb egg diet for 5 days generally includes the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruits).
An example 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, apples | ||
| 3 | Lean beef (boiled/grilled) – 150 g, salad with fresh vegetables | ||
| 4 | Boiled shrimp - 200 g, salad with cabbage and herbs, grapefruit | ||
| 5 | Roasted turkey - 150 g, 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:
- from 3 to 4 eggs;
- lean meat 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 cups or cottage cheese - 100 g;
- water and green tea - 2 l.
A slightly more balanced 7-day egg diet includes more carbohydrates, such as extra fruit or whole-grain bread. The amount of vegetables is not limited, but the rate is not more than five servings per day. You can taste them with lemon juice, herbs and even red pepper - according to scientists, it stimulates the metabolism.
The 7 day egg diet can be based on Osama Hamdiy's first week meal plan menu.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the required minimum of fat and carbohydrates.
| First week | The 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 cereal bread | Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato paste) |
| dinner | Eggs, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette with 1 yolk and 2-3 whites, boiled vegetables | |
| Tuesday | dinner | Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and bell pepper | Boiled chicken breast - 250 g, salad with cabbage and herbs, a slice of rye bread |
| dinner | Omelet from 1 egg yolk, 2-3 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 | Cottage cheese or low-fat cheese - 100 g, egg | Omelet, green peas | |
| Thursday | dinner | Fat soup with sea fish - 200 g and vegetables - 1 small potato, carrot | Grilled beef - 250 g, buckwheat porridge - 100 g, salad with fresh cabbage and cucumber |
| dinner | Omelet, glass of kefir | Low-fat cottage 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 nuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | dinner | Grilled beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Boiled beef - 250 g, greens, slices of rye bread |
| dinner | Eggs, boiled vegetables | Low-fat cottage cheese - 100 g, 3-4 nuts | |
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 special feature of the egg diet menu for 4 weeks is its gradual change from protein to low carbohydrates. Physical activity should start from the second week, as during the first week the body will burn fat on its own as a result of ketosis.
| First week | The second week | The third week | The 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 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 grains cooked in water (buckwheat, brown rice), -100 g.
Season the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of plain yogurt and quartered avocado |
||
| Afternoon snack | A glass of kefir, 100 g of cottage cheese or low-fat 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, you can drink a glass of kefir at night | ||
Leaving the diet
About 90% of those who lose weight on no-carb eating plans regain the weight they lost within a year. Often the hardest part of a diet comes after going off the diet, because most people relax, lose motivation and go back to their old habits.
The key to long-term weight control is lifestyle changes that include smart eating and physical activity on a regular basis rather than sporadically.
Exiting 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 changed weight.
- Using the calculations, develop a meal plan with healthy and nutritious foods that will allow you to maintain weight.
- Use the 3-4 week post-diet period 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 advantages - balance (in addition to mono diets), a reduced feeling of hunger and the ability to maintain muscle mass. The fourth advantage is that eggs are considered safe foods 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 are only 0. 3% and 0. 7%, respectively. Moreover, eggs are cheap, readily available and liked by most people.
They used to be thought to raise cholesterol levels, but most current studies show that the increase is less than 10%. On the other hand, some scientists point to 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 Hamdiy's low-carb egg diet has one important drawback - adherence to an exact plan, but the volume of portions in most cases is not limited. The disadvantage of other proposed diets is the need to count calories, which sometimes takes a lot of time and effort.
outcome
The egg diet is effective, but the specific results depend on the following factors:
- initial weight;
- compliance strictness;
- the presence of sports activities and general activity;
- age and basal metabolic rate.
If your starting weight is high and all the conditions are met, you can lose:
- up to 20 kg in four weeks on the Osama Hamdiy diet;
- 2–5 kg per egg-orange;
- on average up to one 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, has a number of limitations for health reasons:
- pregnancy and breastfeeding;
- kidney diseases (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those related to increased stomach acidity;
- elevated blood cholesterol.
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 health food, but others recommend eating a few pieces a day to replenish protein, vitamins and minerals. In any case, they are popular among those who want to lose weight due to their availability, usefulness and ability to effectively reduce hunger.