The egg diet is a nutritional plan that includes eggs as a main (but not only! ) component. Typically, this diet includes a high amount of protein foods and low-carb 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 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 period, for example, Osama Hamdiy's 4-week egg diet, 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 could 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 accelerates the weight loss process, distracts from food and lifts the mood.
- Limit the salt, bind the 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 good figure it is necessary to have dinner 4 hours before falling asleep, but not all experts agree with this. However, if you cannot sleep due to 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 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 eliminate healthy carbs; get them from fruits and whole grains.
Diet with eggs and oranges
The diet is extreme and lasts no more than five days. Get the minimum amount of 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 reserve.
This egg diet has a simple menu:
- Variation 1: a hard-boiled egg and 2 oranges in the morning, 2 eggs and an 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.
Osama Hamdiy diet
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 precisely, eat until full;
- such an egg diet for 4 weeks does not involve personal changes - replacement with similar dishes or removal of unloved foods;
- after an interruption in the diet, it is necessary to start it again from scratch;
- you can repeat the first seven days 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 admits the use of artificial sweeteners;
- alcohol is prohibited.
The plan for an egg-protein diet, designed for 4 weeks, is shown in the table.
Monday
| The first week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Daily breakfast | Grapefruit/orange and 1-2 hard boiled eggs | All products allowed on this day without quantity limits | The prescribed daily foods are distributed throughout the day, including breakfast | |
| Dinner | A type of unsweetened fruit | 2 boiled eggs, green salad | A type of fruit | Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit; tuna - a standard can of fat-free or boiled canned food - 160-180 grams |
| Dinner | Lean grilled meat | 2 hard boiled eggs, one orange/grapefruit | ||
Tuesday
| The first week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken (boiled/stewed, skinless), tomatoes, one orange/grapefruit | Grilled meat, green salad | Boiled vegetables and greens | Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple |
| Dinner | 2 hard boiled eggs, one rye toast, one orange/grapefruit, green salad | 2 hard boiled eggs, one orange/grapefruit |
Wednesday
| The first week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Low-fat white cheese (ricotta), wheat toast, tomatoes | Grilled meat, cucumber | Fruit, boiled vegetables and herbs | 1 tablespoon low-fat cheese/ricotta; 2 tomatoes; 2 cucumbers; a meal - boiled vegetables; a rye toast; an orange/grapefruit; tuna - a standard can of fat-free or boiled canned food - 160-180 grams |
| Dinner | Fat-free grilled meat | 2 hard-boiled eggs, boiled vegetables |
Thursday
| The 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 – 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple |
| Dinner | Grilled meat, green salad | 2 hard-boiled eggs, tomatoes, boiled vegetables |
Friday
| The first week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | 2 hard-boiled eggs, boiled vegetables | Fish/shrimp (boiled, stewed) | Grilled meat or kritsa, boiled vegetables | Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 hard-boiled eggs; an orange/grapefruit/lettuce |
| Dinner | Fish (boiled or stewed), green salad, one orange/grapefruit | 2 hard-boiled eggs, boiled vegetables |
Saturday
| The 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/ricotta; 2 tomatoes; 2 cucumbers; a rye toast; an orange/grapefruit; a yogurt |
| Dinner | Grilled meat, green salad | A type of fruit |
Sunday
| The first week | Second week | Third week | Fourth week | |
|---|---|---|---|---|
| Dinner | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | Chicken, boiled vegetables, tomatoes, an orange/grapefruit | A type of fruit | Tuna - a standard can of fat-free or boiled canned food - 160-180 grams; 1 tablespoon low-fat cheese/ricotta; a rye toast; 2 tomatoes; a meal - boiled vegetables; an orange/grapefruit |
| Dinner | Boiled vegetables | Chicken, tomatoes, an orange/grapefruit |
Dietary egg-based 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 5-day low-carb diet generally involves the same foods. Each of the three meals consists of a protein component (eggs, fish, meat) and fiber (vegetables, fruit).
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, vegetables, orange / grapefruit | Two eggs, fresh vegetables (except potatoes) |
| 2 | Boiled fish - 200 g, vegetables, 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 a 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;
- fat-free meat or skinless poultry - up to 200 g;
- fruit: 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 does not exceed five servings per day. You can season them with lemon juice, aromatic herbs and even chilli pepper: according to scientists it stimulates the metabolism.
The 7-day egg diet can be based on the menu of the first week of Osama Hamdiy's meal plan.
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 fats and carbohydrates.
| The first week | Second week | ||
|---|---|---|---|
| Daily breakfast | grapefruit or orange, 2 hard-boiled eggs, tea with a teaspoon of honey | ||
| Monday | Dinner | Tuna - 200 g, vegetable salad (excluding potatoes), a slice of wholemeal 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 with 1 egg yolk and 2-3 egg whites, stewed vegetables | |
| Tuesday | Dinner | Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and pepper | Boiled chicken breast - 250 g, salad of cabbage and herbs, a slice of rye bread |
| Dinner | Omelette of 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 | Cottage cheese or low-fat cheese - 100 g, egg | Omelette, peas | |
| Thursday | Dinner | Fatty sea fish soup - 200 g and vegetables - 1 small potato, carrot | Grilled beef - 250 g, buckwheat porridge - 100 g, salad of fresh cabbage and cucumbers |
| Dinner | Omelette, glass of kefir | Low-fat ricotta with fruit - 150 g | |
| Friday | Dinner | Boiled beef - 200 g, steamed broccoli, 2 slices of wholemeal bread | 1 baked potato, low-fat cheese, tomato salad |
| Dinner | 2 eggs, low-fat ricotta with fruit - 150 g. | Fish - 250 g, vegetable casserole with 1 egg | |
| Saturday | Dinner | Steamed chicken cutlets - 250 g, fresh vegetable salad, peas | Chicken breast soup - 200 g, cabbage and carrots, 2 slices of wholemeal bread |
| Dinner | Low-fat cottage cheese - 100 g, 3-4 nuts | 2 eggs, low-fat cheese - 100 g, greens | |
| Sunday | Dinner | Grilled beef - 250 g, brown rice - 100 g, tomato and pepper salad | Stewed beef - 250 g, vegetables, slice of rye bread |
| Dinner | Egg, stewed 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, flax seeds.
For 4 weeks
The peculiarity of the egg diet menu for 4 weeks is its gradual transition from proteins to low carbohydrates. Physical activity should start from the second week, since during the first week the body will burn fat on its own due to ketosis.
| The 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 | 150g lean chicken or beef, fresh vegetables | To the menu of the first week add 2 slices of wholemeal bread or a side dish of cereals cooked in water (buckwheat, brown rice), -100 g
Season the vegetable salad with a healthy dressing made 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 granola to kefir or cottage cheese and eat an apple after the cheese. | ||
| Dinner | Hard-boiled egg, 200 g of baked or boiled fish, vegetables | The dinner menu is the same, you can drink a glass of kefir in the evening | ||
Give up 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 stopping it 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 exercising on a regular rather than sporadic basis.
Going off 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.
- Using the calculations, develop a meal plan consisting of healthy, nutritious foods that will help you maintain your 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 (with the exception of mono diets), reduction of the feeling of hunger and the ability to preserve muscle mass. The fourth advantage is that eggs are considered safe foods in terms of heavy metal and chemical contamination, unlike fish or milk.
Eggs are a source of precious 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, while fats and carbohydrates account for only 0. 3% and 0. 7%, respectively. Furthermore, eggs are inexpensive, easily available, and loved by most people.
They were previously thought to increase cholesterol levels, but most current studies show the increase is less than 10%. On the other hand, some scientists note a connection between egg consumption and coronary heart disease, so the possibility of a potential risk remains, especially for those who already suffer from cardiovascular disorders.
Osama Hamdiy's low-carb diet has a 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 requires a lot of time and effort.
Result
The egg diet is effective, but the specific results depend on the following factors:
- initial weight;
- rigor of compliance;
- presence of sporting activities and general activity;
- age and basal metabolism.
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 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 restrictions for health reasons:
- pregnancy and breastfeeding;
- kidney disease (especially stone formation) and liver disease;
- disorders of the gastrointestinal tract, especially those associated with increased stomach acidity;
- high blood cholesterol.
Eggs are surrounded by a halo of conflicting opinions regarding the relationship between their benefits and harms. Some health experts do not consider them a health food, but others recommend eating a few pieces a day to replenish proteins, vitamins and minerals. In any case, they are appreciated by those who want to lose weight for their availability, usefulness and ability to effectively reduce hunger.