It is ideal for those who believe in the effectiveness of low-carb diets. The monthly diet, developed by American nutritionists, actually prescribes eating eggs every day for only half of the period: the rest of the time is spent consolidating the result of weight loss and checking the habit of being satisfied with a little.
The 4-week egg diet is a serious test of patience and intention! During this month, the metabolism of those losing weight will undergo major changes: due to the abundant protein intake, the body will have to use up its energy reserves from fat and make efforts to process and absorb high doses of protein. So the main weight loss will happen in the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem very important when good results have already been achieved. If you leave the egg diet incorrectly for 4 weeks, the rapid return of excess weight is almost guaranteed.
Duration:4 weeks;
Features:strict, you must strictly follow the prescribed menu. Chicken eggs are the main product during the first two weeks of the diet, the next two weeks are aimed at consolidating the results (the menu is mainly low-carbohydrate, vegetable with small portions of protein);
Result:up to minus 25 kg (depending on the initial weight);
Recommended frequency:no more than once a year;
Additional effect:long-term preservation of the results of the diet due to the consumption of fat reserves;
The egg diet is not suitable for 4 weeks:strict vegetarians, suffering from kidney and liver diseases, during pregnancy and breastfeeding, with allergies to eggs and/or citrus fruits.
Before starting a diet with eggs for a month, you should consult your doctor!
Chicken egg consists of 85% water, 12% proteins (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0. 3% fat and 0. 7% carbohydrates, as well as a little glucose and many vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, speaking in "fairy tale" language, the egg is not simple, but "golden"!
Myths and concerns
Probably many of you have ever heard the warnings of various therapists and nutritionists that excessive consumption of hen's eggs is fraught with the development of serious diseases - they say that they contain more than enough bad cholesterol, and the protein takes too long to digest. So what, you ask, maybe we're even talking about an egg diet for a whole month?
Indeed, there was a similar panic about 20 years ago. Namely: scientists have sounded the alarm by adding chicken eggs to the "harmful list" - it was reported that their constant consumption causes an increase in blood cholesterol and the appearance of cholesterol plaques in the arteries.
However, researchers at the Harvard School of Public Health (obviously very fond of eggs and worried about their undeservedly tarnished reputation) conducted a large-scale study. In the course of it, it turned out that the regular consumption of eggs does not affect the "bad cholesterol" in any way - its appearance is regulated by other factors.
Their colleagues in the Journal of the American College of Nutrition found that an egg is one of the healthiest breakfast options. For the same amount of calories consumed, people who eat sandwiches are at greater risk of obesity than those who eat eggs.
However, when dealing with eggs, you should not relax: one in about 20 thousand eggs that are sold may be infected with active salmonella, a bacteria that causes an acute intestinal infection, especially dangerous for children.
Therefore, when choosing eggs for the egg diet for the full 4 weeks, avoid those whose shells are damaged, scored or "decorated" with particles of feces or blood. Experts advise that even the cleanest eggs should be washed after purchase and cooking, soboth the yolk and the white are completely cut (about 5 minutes). It is also important to keep an eye on the expiration date of the eggs you buy, and after buying them, store them in the refrigerator on a separate shelf away from meat and milk. Eggs are cuton a separate board, which is recommended to be rinsed with boiling water after each use, just like the knife used to cut eggs.
How to "sit on eggs" correctly?
"If there's a honeymoon, why not have an egg honeymoon? ", American nutritionists believe, and based on the success of the 7-day egg diet, they invented the 4-week egg week. A longer duration means a better effect. Cases have been registered in which within a month of "sitting on eggs" slimminglose up to 25 kg (with an initial weight of about 100 kg).
What is good about the egg diet and why in 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer unnecessary calories (also due to the fact that you generally eat less - because eggs are perfectly filling).
In addition, food costs on a diet become transparent and predictable. And another interesting point: foreign researchers have found that regularly eating the same food really helps you lose weight. This is more of a psychological point: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. And knowing such a mechanism will obviously not harm those who monitor their figure and strive to control their weight.
Do you like chicken eggs? The 4-week egg diet is a good way to test how strong that food craving is.
However, not everything is so simple with an egg diet for a month. The main surprise is that. . . it's not eggy all the time. The main focus is the first two weeks, during which you must remember to eat eggs for breakfast and at least once a day.
From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes especially rich in fruits and vegetables. The abundance of fiber promotes intestinal motility, which is very useful, especially if hen's eggs have a firming effect on stools.
During the 4-week egg diet, it is important to drink enough fluids (at least 1. 5 liters of plain still water per day). As you already know, protein is a complex substance. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and liquid remain indispensable allies for fans of the protein diet.
Drinking juice and soda on the egg diet is strictly prohibited. You can afford a morning cup of coffee without milk or sugar and herbal tea (unsweetened).
Monotony is the bane of any strict diet plan. The 4-week egg diet prohibits additional consumption of fat (although it cannot be called fat-free - eggs, fish and meat themselves contain essential fats, both saturated and unsaturated), but you can experiment with the form of serving foods withclean conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed or stewed. You can also replace boiling eggs with baking, make fat-free scrambled eggs or poached eggs. The key is to ensure that the egg is cooked evenly.
You cannot eat raw eggs during the 4-week egg diet.
Advantages of the egg diet
- eggs are a delicious food. Even taking into account the restrictions on the use of fat in their preparation, there is room for culinary imagination in the egg diet;
- eggs are cooked quickly, which means that the diet will not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, easy-to-prepare foods are also included;
- the egg diet, like any other protein diet, is very suitable for those who are engaged in fitness;
- egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
- eggs keep you full for a long time - even with small portions, the egg diet for 4 weeks manages to keep your hunger at bay.
Cons and risks of the egg diet for 4 weeks
- Despite its relative diversity, the egg diet remains a fad diet that involves almost complete rejection of a certain type of macronutrients (in the four-week egg diet, fats and fast carbohydrates become such "default numbers") - that is, and balanced to call it sucha food plan in its original form is impossible;
- An excess of protein and a lack of carbohydrates can cause a variety of problems and ailments, from migraines to bad breath. If you notice unwanted changes in your condition, stop the diet and consult a doctor.
Diet with eggs for 4 weeks: a detailed menu for the first week and reviews
This week breakfast is the same every day - 2 hard boiled eggs + ½ orange or 2 eggs + ½ grapefruit.
Monday
- Lunch: one fruit in any quantity
- Dinner: lean meat (boiled or grilled)
Tuesday
- Lunch: Boiled or roasted skinless chicken
- Dinner: cucumber, tomato, lettuce, pepper and carrot salad, 2 eggs + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of low-fat, lightly salted cheese + 1 piece of toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: one fruit in any quantity
- Dinner: grilled or boiled lean meat + green salad
Friday
- Lunch: one cooked vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or baked fish + a portion of lettuce + 1 orange or grapefruit
Saturday
- Lunch: one fruit in unlimited quantity
- Dinner: boiled or roasted meat without fat + green salad
Sunday
- Lunch: boiled or baked skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange
- Dinner: same as lunch
Diet with eggs: full menu for the second week
Breakfast is the same as breakfast in the first week.
Further by days of the week:
Monday
- Lunch: boiled or baked lean meat + green salad
- Dinner: 2 eggs + lettuce + grapefruit
Tuesday
Identical to Monday's menu
Wednesday
- Lunch: boiled or baked lean meat + cucumber salad without dressing and salt
- Dinner: 2 eggs + grapefruit
Thursday
- Lunch: 2 eggs + boiled vegetables + cottage cheese
- Dinner: 2 eggs
Friday
- Lunch: grilled or boiled meat + 2-3 tomatoes
- Dinner: 2 eggs
Saturday
- Lunch: Friday lunch menu + grapefruit
- Dinner: fruit salad (eg apple, pear, tangerine) without dressing
Sunday
- Lunch: boiled chicken without skin + boiled vegetables + 1 grapefruit
- Dinner: same as lunch
Diet with eggs: full menu for the third week
During the third week, all foods allowed on a certain day can be consumed at any time without restrictions in volume and quantity.
monday:fruit (except banana, grape, mango, fig)
Tuesday:any cooked or stewed vegetables and fresh vegetables in the form of salads (without potatoes)
Wednesday:food combination allowed on Monday and Tuesday
Thursday:fish, boiled or grilled + cabbage
friday:boiled or roasted lean meat or chicken + boiled or stewed vegetables
Saturday and Sunday:one type of fruit every weekend (eg only apples on Saturday and only pears on Sunday)
Last week's menu - a way out of the egg diet
Products allowed on a certain day should be distributed throughout the day at your discretion and consumed without specifying a specific time, but with strict adherence to the prescribed amount.
- monday:4 small roast steaks (75g each) beef or ¼ cooked skinless chicken, tin of tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
- Tuesday:200 grams of cooked meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear
- Wednesday:300 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit
- Thursday:½ cooked skinless chicken, 1 cucumber, 3 tomatoes, 1 toast, 1 grapefruit
- friday:3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit
- Saturday:2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g of cottage cheese, grapefruit, 1 cup of kefir
- Sunday:1 can of tuna in its own juice, 200 grams of cooked vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit
The 4-week diet with eggs requires strict adherence to the recommendations and does not tolerate violations of the regime. The result of following this rather long and complex diet will be numbers on the scale that please the eye. Diet with eggs for 4 weeks allows you to achieve your "dream weight" and only you can maintain it at the desired level by monitoring your diet and physical activity.