The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) component. Typically, this diet involves a large amount of protein foods and low-carb 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 absence of serious negative consequences for health.
There are several options for this eating plan. Some are created by nutritionists, balanced and thought out for a long time, for example, Osama Hamdiy's 4-week egg diet, others are limited to a few days and include a minimum amount 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 improves your mood.
- Limit salt, it holds water so the plumb line doesn't look as impressive.
- Drink plenty of pure water and take vitamin supplements.
- It is believed that 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 cannot sleep because of hunger, drink kefir or snack on vegetables, as lack of sleep is followed by overeating - this is a proven fact.
- Try cooking 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 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 genitourinary system. Don't cut out healthy carbs; get them from fruits and whole grains.
Egg-orange diet
The diet is extreme and lasts no more than five days. You get the bare minimum of protein from eggs and fiber and vitamin C from fruit. Drinking kefir at night 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 at lunch, an orange and a glass of low-fat yogurt or kefir in the evening.
- Variation 2 - take six oranges and eat the same amount of eggs, one every hour.
Osama Hamdiy Diet
Endocrinologist Osama Hamdiy proposed a diet that reduces weight due to normal biochemical reactions in 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 precisely, eat until you are satisfied;
- This 4-week egg diet involves no personal modifications - substitution with similar dishes or removal of unloved foods;
- after a break in the diet, it is necessary to restart it;
- 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 few hours after your previous meal;
- cook vegetables without oil;
- tea and coffee are acceptable if you don't 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 this 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 permitted on this day without quantity limitations | Prescribed daily foods are distributed throughout the day, including breakfast | |
| To have lunch | A type of sugar-free fruit | 2 boiled eggs, green salad | A type of fruit | Boiled/grilled meat or chicken – 250 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit; tuna - a standard can of fat-free or cooked canned food - 160-180 grams |
| To have lunch | Grilled lean meat | 2 boiled eggs, an orange/grapefruit | ||
Tuesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | Chicken (boiled/stewed, skinless), tomato, an orange/grapefruit | Grilled meat, green salad | Cooked vegetables | Cooked/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit/apple |
| To have lunch | 2 boiled eggs, rye toast, orange/grapefruit, green salad | 2 boiled eggs, an orange/grapefruit |
Wednesday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | Low-fat white cheese (cottage cheese), wheat toast, tomato | Grilled meat, cucumber | Fruits, cooked vegetables and herbs | 1 tablespoon of skimmed cheese/cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; a piece of rye toast; an orange/grapefruit; tuna - a standard can of fat-free or cooked canned food - 160-180 grams |
| To have lunch | Fat-free grilled meat | 2 boiled eggs, boiled vegetables |
Thursday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | A type of fruit | 2 boiled eggs, skimmed white cheese, cooked vegetables | Fish and seafood, vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; an orange/grapefruit/apple |
| To have lunch | Grilled meat, green salad | 2 boiled eggs, tomatoes, cooked vegetables |
Friday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | 2 boiled eggs, boiled vegetables | Fish/shrimp (cooked, stewed) | Grilled meat or kritsa, boiled vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; one orange/grapefruit/lettuce |
| To have lunch | Fish (boiled or stewed), green salad, an orange/grapefruit | 2 boiled eggs, boiled vegetables |
Saturday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | A type of fruit | Grilled meat, tomato, an orange/grapefruit | A type of fruit | Boiled chicken breast - 2 pieces; 2 tablespoons of skimmed cheese/cottage cheese; 2 tomatoes; 2 cucumbers; a piece of rye toast; an orange/grapefruit; a yogurt |
| To have lunch | Grilled meat, green salad | A type of fruit |
Sunday
| First week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| To have lunch | Chicken, cooked vegetables, tomato, an orange/grapefruit | Chicken, cooked vegetables, tomato, an orange/grapefruit | A type of fruit | Tuna - standard can of fat-free or cooked canned food - 160-180 grams; 1 spoon of skimmed cheese/cottage cheese; a piece of rye toast; 2 tomatoes; one meal - boiled vegetables; an orange/grapefruit |
| To have lunch | 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:
- 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 in 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 diet for 5 days usually involves 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 | To have lunch | To have lunch |
|---|---|---|---|
| 1 | Two eggs (boiled or scrambled), orange/grapefruit, herbs or green tea | Boiled chicken breast - 150 g, greens, orange/grapefruit | Two eggs, fresh vegetables (except potatoes) |
| two | Boiled fish - 200 g, greens, apple | ||
| 3 | Lean meat (cooked/grilled) – 150 g, fresh vegetable salad | ||
| 4 | Boiled shrimp - 200 g, cabbage and herb salad, grapefruit | ||
| 5 | Roast turkey - 150 g, fresh vegetables, apple |
Meals can be supplemented with kefir - up to two glasses per day.
For 7 days
A low-carb diet for a week can be a continuation of the previous one; the daily menu includes:
- 3 to 4 eggs;
- lean meat 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 cups or cottage cheese - 100 g;
- water and green tea - 2 liters.
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 menu for the first week of Osama Hamdiy's eating plan.
For 2 weeks
The 2-week egg diet is long-term and should include not only protein and fiber, but also the necessary 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 | To have lunch | Tuna - 200 g, vegetable salad (except potatoes), a slice of wholemeal bread | Beef soup - 200 g, brown rice - 50 g and tomato (tomato paste) |
| To have lunch | Egg, a glass of low-fat kefir, 1-2 tomatoes or cucumbers | Omelette with 1 yolk and 2-3 whites, cooked vegetables | |
| Tuesday | To have lunch | Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and pepper | Boiled chicken breast - 250 g, cabbage and herb salad, a slice of rye bread |
| To have lunch | Omelet of 1 egg yolk, 2-3 egg whites, skimmed milk, tomato | 2 eggs, a glass of kefir | |
| Wednesday | To have lunch | Lean meat - 250 g, buckwheat porridge with water - 100 g, greens | Salmon soup - 200 g and vegetables - potatoes, peppers, carrots |
| To have lunch | Cottage cheese or low-fat cheese - 100 g, egg | Omelet, green peas | |
| Thursday | To have lunch | Fatty sea fish soup - 200 g and vegetables - 1 small potato, carrot | Grilled meat - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad |
| To have lunch | Omelet, glass of kefir | Low-fat cottage cheese with fruit - 150 g | |
| Friday | To have lunch | Boiled meat - 200 g, steamed broccoli, 2 slices of wholemeal bread | 1 baked potato, low-fat cheese, tomato salad |
| To have lunch | 2 eggs, low-fat cottage cheese with fruit - 150 g. | Fish - 250 g, vegetable casserole with 1 egg | |
| Saturday | To have lunch | Steamed chicken cutlets - 250 g, fresh vegetable salad, peas | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of wholemeal bread |
| To have lunch | Low-fat cottage cheese - 100 g, 3-4 nuts | 2 eggs, low-fat cheese - 100 g, vegetables | |
| Sunday | To have lunch | Grilled meat - 250 g, brown rice - 100 g, tomato and pepper salad | Stewed meat - 250 g, greens, a slice of rye bread |
| To have lunch | Egg, 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, berries, flaxseeds.
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 onwards, as 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 | ||
| To have lunch | 150 g lean chicken or beef, fresh vegetables | To the menu for the first week, add 2 slices of wholemeal bread or a side dish of cereals cooked in water (buckwheat, brown rice), -100 g
Dress the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of plain yogurt and a quarter of chopped 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. | ||
| To have lunch | Boiled egg, 200 g of baked or boiled fish, greens | The dinner menu is the same, you can drink a glass of kefir in the evening | ||
Abandon the diet
About 90% of people who lose weight with no-carb meal plans gain back 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 old habits.
The key to long-term weight control is lifestyle changes that involve eating smart and physical activity regularly, rather than sporadically.
Get off the diet:
- On the eve of the end of the diet, calculate how many calories are needed to maintain body weight, taking into account all loads and weight changes.
- Using calculations, develop an eating plan with healthy, nutritious foods that will allow you to maintain your weight.
- Use the 3 to 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 mono-diets), reduced feelings 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). Proteins make up 12. 6% of the product, and fats and carbohydrates make up only 0. 3% and 0. 7%, respectively. Furthermore, eggs are cheap, easily available and liked by most people.
Previously, they were thought to increase cholesterol levels, but most current studies show the increase is less than 10%. On the other hand, some scientists observe a link between egg consumption and coronary heart disease, so the possibility of potential risk remains, especially for those who already have cardiovascular disease.
Osama Hamdiy's low-carb egg diet has a significant 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 requires a lot of time and effort.
Result
The egg diet is effective, but specific results depend on the following factors:
- starting weight;
- strictness of compliance;
- presence of sports activities and general activities;
- 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;
- 2–5 kg for egg-orange;
- on average, up to one kilo 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 the body's hypersensitivity to the product.
In addition, any protein diet, including the egg diet, has a number of restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney (especially stone formation) and liver diseases;
- gastrointestinal tract disorders, especially those associated with increased stomach acidity;
- high blood cholesterol.
Eggs are surrounded by a halo of opposing 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 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.