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 on consolidating the results of losing weight and checking the habit of being satisfied with a little.
The 4-week egg diet is a serious test of patience and determination! During this month, the metabolism of a person who is losing weight will undergo major changes: due to the abundant intake of protein, the body will have to use up its energy reserves of 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 diet plan, which may not seem too important when good results have already been achieved. If you leave the egg diet wrong for 4 weeks, a quick return of excess weight is almost guaranteed.
Duration:4 weeks;
Features:strictly, you must strictly adhere to the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the results (the menu is predominantly low-carb, plant-based with small portions of protein);
result:up to minus 25 kg (depending on the initial weight);
Recommended Frequency:not more than once a year;
Additional effect:long-term preservation of nutrition results due to consumption of fat reserves;
The egg diet is not suitable for 4 weeks:strict vegetarians who suffer from kidney and liver disease, during pregnancy and breastfeeding, with allergies to eggs and/or citrus fruits.
Before starting a diet with eggs for a month, consult your doctor!
A chicken egg consists of 85% water, 12% protein (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0. 3% fat and 0. 7% carbohydrates, as well as a little glucose and a lot of vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, to say in "fairy" language, the egg is not simple, but "golden"!
Myths and concerns
Many of you have probably at one time heard the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say that they contain more than enough bad cholesterol, and proteins take too long to digest. So what, you ask, maybe we're even talking about an egg diet for as long as a month?
Indeed, a similar panic occurred about 20 years ago. Namely: scientists have sounded the alarm by adding chicken eggs to the "harmful list" - it was announced that their constant consumption causes an increase in cholesterol in the blood and the appearance of cholesterol plaques in the arteries.
However, researchers at the Harvard School of Public Health (apparently very fond of eggs and concerned about their undeservedly tarnished reputation) conducted a large-scale study. At the same time, it was shown that regular consumption of eggs does not affect "bad cholesterol" in any way - its appearance is regulated by other factors.
Their colleagues from the Journal of the American College of Nutrition found that the egg is one of the healthiest options for breakfast. For the same amount of calories consumed, those who eat sandwiches have a higher risk of becoming obese than those who eat eggs.
However, when dealing with eggs, you should not relax: one in approximately 20, 000 eggs on sale may be contaminated with active salmonella, a bacterium that causes an acute intestinal infection, especially dangerous for children.
Therefore, when choosing eggs for the 4-week egg diet, avoid those whose shell is damaged, streaked or "decorated" with particles of feces or blood. Experts advise that even the cleanest eggs should be washed and boiled after purchase so that both the yolk and the white are completely curdled. (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and after purchase store them in the refrigerator on a separate shelf, away from meat and milk. Eggs should be cut on a separate board, which is recommended to be washed with boiling water after each use, just likeand a knife used to cut eggs.
How to properly "sit on your balls"?
"If there is a honeymoon, why not have a moon with eggs? ", American nutritionists thought and, based on the success of the 7-day egg diet, invented the 4-week egg week. Longer duration means better effect. Cases have been recorded that within a month of "sitting on eggs" those who lost weight lost up to 25 kg (with an initial weight of about 100 kg).
What is good about the egg diet and why 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer unnecessary calories (also due to the fact that, in principle, you eat less - because eggs are perfectly filling).
In addition, diet food costs become transparent and predictable. And another interesting thing: foreign researchers have found that eating the same food regularly really helps you lose weight. This is quite a psychological moment: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose dozens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. And knowledge of such a mechanism will obviously not harm those who take care of their figure and try to control their weight.
Do you like chicken eggs? A 4-week egg diet is a good way to test how strong this food craving is.
However, not everything is so simple with the egg diet for a month. The main surprise is that. . . it is not a permanent egg. The main focus is the first two weeks, during which you must eat eggs for breakfast and at least one more time 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 helps with bowel movement, which is very beneficial, especially if chicken eggs strengthen your stool.
During the 4-week egg diet, it is important to consume enough fluids (at least 1. 5 liters of plain still water per day). As you already know, proteins are complex substances. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and liquid remain indispensable allies for lovers of a protein diet.
It is strictly forbidden to drink juice and juice on an egg diet. You can allow yourself 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 food with a clear 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 scrambled eggs without fat or poach eggs. The key is to make sure the egg cooks evenly.
You cannot eat raw eggs during the 4-week egg diet.
Benefits of a diet with eggs
- 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 cook quickly, which means that the diet will not require separate time resources. In the second part of the diet with eggs for 4 weeks, when eggs are no longer the main dish, foods that are easy to cook are also included;
- egg diet, like any other protein diet, is suitable for those who are engaged in fitness;
- egg proteins and trace elements contained in eggs have a positive effect on skin, hair and nails;
- Eggs keep you full for a long time - even with small portions, a diet with eggs for 4 weeks manages to keep hunger at bay.
Disadvantages and risks of the egg diet for 4 weeks
- Despite the relative variety, the egg diet remains a fad diet, which includes almost complete rejection of a certain type of macronutrients (in the four-week diet with eggs, fats and fast carbohydrates become such "default figures") - that is, it is impossible to call such a diet plan in its original form healthy and balanced;
- Excess protein and 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.
Egg diet for 4 weeks: detailed menu for the first week and reviews
Breakfast is the same every day this week - 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 baked 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, slightly salty cheese + 1 piece of toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: one fruit in any quantity
- Dinner: lean grilled or boiled meat + green salad
Friday
- Lunch: one any cooked vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or baked fish + portion of green salad + 1 orange or grapefruit
Saturday
- Lunch: one fruit in unlimited quantities
- Dinner: boiled or grilled meat without fat + green salad
Sunday
- Lunch: boiled or baked skinless chicken + any steamed vegetable + tomato + 1 grapefruit or orange
- Dinner: same as lunch
Diet with eggs: a complete 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 grilled lean meat + green salad
- Dinner: 2 eggs + green salad + grapefruit
Tuesday
Identical to Monday's menu
Wednesday
- Lunch: boiled or grilled 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: baked 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: a complete menu for the third week
In the third week, all foods that are allowed on a certain day can be eaten at any time without limitation in volume and quantity.
Monday:fruits (except bananas, grapes, mangoes, figs)
Tuesday:any boiled or steamed vegetables and fresh vegetables in the form of salads (excluding potatoes)
Wednesday:permitted combination of foods on Mondays and Tuesdays
Thursday:fish, boiled or grilled + cabbage
friday:boiled or grilled lean meat or chicken + boiled or steamed vegetables
Saturday and Sunday: one type of fruit every weekend (e. g. on Saturday only apples and on Sunday only pears)
Last week's menu - a way out of the egg diet
Products that are allowed on a certain day must be distributed throughout the day at your own discretion and consumed without referring to a certain time, but strictly adhering to the prescribed quantities.
- Monday:4 small grilled beef steaks (75 g each) or ¼ boiled skinless chicken, a can 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 spoon 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 young cheese, grapefruit, 1 glass of kefir
- Sunday:1 can of tuna in its own juice, 200 grams of cooked vegetables, 2 cucumbers, 2 tomatoes, 1 spoon of young 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 eye-pleasing numbers on the scale. The 4-week egg diet allows you to reach your "dream weight" and only you can keep it at the desired level by monitoring your diet and physical activity.