The egg diet is a nutrition plan that includes eggs as the main (but not the only! ) component. Typically, this diet involves a high amount of protein foods and low carbohydrate foods, which stimulates the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the absence 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 from Osama Hamdiy, 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 the 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 speeds up the weight loss process, distracts you from food and lifts your mood.
- Limit the salt, it binds water so the plumb line won't be as impressive.
- Drink plenty of plain water and take vitamin supplements.
- It is believed that to maintain a beautiful figure, you need to have 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 snack on vegetables, since 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 method to lose weight is the egg white diet. However, a carbohydrate-free diet is a direct road 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 genitourinary system. Don't cut out healthy carbohydrates; get them from fruits and whole grains.
Egg-orange diet
The diet is extreme and lasts no longer than five days. You get the required minimum protein from eggs, and fiber and vitamin C from fruits. Drinking kefir in the evening will extinguish the feeling of hunger and help you sleep, and will also partially replenish your calcium supply.
This egg diet has a simple menu:
- Variation 1 - one boiled egg and 2 oranges in the morning, 2 eggs and one orange for lunch, an orange and a glass of low-fat yogurt or 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 accurately, eat until you are full;
- such an egg diet for 4 weeks does not involve personal modifications - replacing with similar dishes or removing unloved foods;
- after a break in following the diet, you need to start it over again;
- the first seven days can be repeated and then move on to the fourth week plan;
- if you are obsessively hungry, eat carrots, cucumbers or tomatoes (one or the other) a couple of 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 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 without quantity limitation | Prescribed daily foods are distributed throughout the day, including breakfast | |
| Dinner | One type of unsweetened fruit | 2 boiled eggs, green salad | One type of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; one rye toast; one orange/grapefruit; tuna - a standard can of canned food without fat or boiled - 160-180 grams |
| Dinner | Lean grilled meat | 2 boiled eggs, one orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, without skin), tomatoes, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/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 (cottage cheese), one wheat toast, tomatoes | Grilled meat, cucumber | Fruits, boiled vegetables and herbs | 1 tablespoon of low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; one rye toast; one orange/grapefruit; tuna - a standard can of canned food without fat or boiled - 160-180 grams |
| Dinner | Grilled meat without fat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | One type of fruit | 2 boiled eggs, low-fat white cheese, boiled vegetables | Fish and seafood, greens | 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 meat or kritsa, 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 | One type of fruit | Grilled meat, tomatoes, one orange/grapefruit | One type of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons low-fat cheese / cottage cheese; 2 tomatoes; 2 cucumbers; one rye toast; one orange/grapefruit; one yogurt |
| Dinner | Grilled meat, green salad | One type of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, boiled vegetables, tomatoes, one orange/grapefruit | Chicken, boiled vegetables, tomatoes, one orange/grapefruit | One type of fruit | Tuna - a standard can of canned food without fat or boiled - 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, tomatoes, one 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;
- evening - a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, an orange / grapefruit.
A serving is defined as the volume that fits into a handful (of vegetables) or a piece of meat the size and thickness of the palm of your hand.
For 5 days
A low-carb egg diet for 5 days involves generally 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, apple | ||
| 3 | Lean beef (boiled/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Baked 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;
- 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 includes more carbohydrates, such as extra 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 week
The 2-week egg diet is long-term and should include not only protein and fiber, but also the required minimum of fats and carbohydrates.
| First week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 boiled eggs, tea with a small spoon 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 tomatoes (tomato paste) |
| Dinner | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette of 1 yolk and 2-3 whites, stewed vegetables | |
| Tuesday | Dinner | Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and bell pepper | Boiled chicken breast - 250 g, cabbage and herb salad, a slice of rye bread |
| Dinner | Omelet from 1 egg yolk, 2-3 whites, skim 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 | Omelette, 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 | Omelette, 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 walnuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | Dinner | Grilled beef - 250 g, brown rice - 100 g, tomato and bell pepper salad | Stewed beef - 250 g, greens, slice of rye bread |
| Dinner | Egg, stewed 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 its gradual change from protein to low-carbohydrate. Physical activity should start from the second week, since during the first week the body will burn fat on its own 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 lean chicken or beef, fresh vegetables | To the first week's menu, 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 of lemon juice, herbs, 2-3 tablespoons of plain yogurt and chopped avocado quarter |
||
| Afternoon snack | A glass of kefir, 100 g low-fat cottage cheese or 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 baked or boiled fish, greens | The menu for dinner is the same, you can drink a glass of kefir at night | ||
Quitting 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 a diet comes after coming off the diet because most people relax, lose motivation and fall back into their old habits.
The key to long-term weight control is lifestyle changes that involve smart eating and physical activity on a regular basis rather than sporadically.
Exit from the diet:
- The day before the end of the diet, calculate how many calories are needed to maintain body weight, taking into account all the loads and changed weight.
- Using calculations, develop a meal plan of healthy and nutritious foods that will allow you to maintain weight.
- Use the 3-4 week post-diet period 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 for mono-diets), a reduced feeling of hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered safe foods in terms of contamination with heavy metals and chemicals, 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). Protein makes up 12. 6% of the product, and fat and carbohydrates are only 0. 3% and 0. 7%, respectively. Additionally, eggs are inexpensive, easily available, and loved by most people.
They were previously thought to raise cholesterol levels, but most current studies show the increase to be less than 10%. On the other hand, some scientists note a connection between egg consumption and coronary heart disease, so there remains the possibility of potential risk, especially for those who already have cardiovascular disorders.
Osama Hamdiy's low-carbohydrate egg diet has one significant drawback - adherence to an exact plan, but the volume of portions in most cases is not limited. The disadvantage of the other proposed diets is the need to count calories, which sometimes takes a lot of time and effort.
Result
The egg diet is effective, but 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 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-orange;
- on average up to a kilogram per day for the rest.
Contraindications
Eggs are strong allergens, therefore the main contraindication of the listed diets is associated with the possible risk of the body becoming hypersensitive to the product.
In addition, any protein diet, including egg diet, has a number of restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney diseases (especially stone formation) and liver;
- disorders of the gastrointestinal tract, especially those associated with increased stomach acidity;
- elevated blood cholesterol.
Eggs are surrounded by a halo of opposing opinions regarding the relationship between their benefits and harm. Some health experts don't consider them a health food, but others recommend eating a few pieces daily 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.