Ideal for those who believe in the effectiveness of low-carbohydrate diets. The monthly diet developed by American nutritionists actually involves eating eggs every day for only half of the period: the rest of the time is spent on consolidating the weight loss result and checking the habit of being satisfied with little.
The 4 Week Egg Diet is a serious test of patience and determination! During this month, the metabolism of a person losing weight will undergo major changes: due to the abundant intake of protein, the body will have to waste its fat energy reserves and strive to process and absorb high doses of protein. Thus, the main weight loss will occur 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 so important when good results are already being achieved. If you incorrectly leave the egg diet for 4 weeks, the excess weight is almost guaranteed to return quickly.
Duration:4 weeks;
Features:you must strictly follow the prescribed menu. In the first two weeks of the diet, chicken eggs are the main product, the next two weeks are focused on consolidation of results (the menu is mainly low-carb, plant-based 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, allergic to eggs and/or citrus fruits.
You should consult your doctor before starting the egg diet for a month!
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 many vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, in the language of "fairy tales", the egg is not simple, but "golden"!
Myths and concerns
Probably, many of you have once heard the warnings of various therapists and nutritionists that excessive consumption of chicken eggs results in the development of serious diseases - they say that they contain enough bad cholesterol and protein takes too long to digest. So what, you ask, maybe we're even talking about an egg diet for up to a 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 leads to an increase in blood cholesterol and the formation of cholesterol plaques in the arteries.
However, researchers at the Harvard School of Public Health (who apparently love eggs and are concerned about their deservedly damaged reputation) conducted a large-scale study. In its course, it became clear that regular consumption of eggs does not affect "bad cholesterol" in any way - its formation is regulated by other factors.
Colleagues in the Journal of the American College of Nutrition found eggs to be one of the healthiest breakfast options. For the same amount of calories consumed, sandwich eaters are at greater risk of obesity than egg eaters.
However, you should not relax when dealing with eggs: about one in 20, 000 eggs on sale may be contaminated with active salmonella bacteria, which causes acute intestinal infection, which is especially dangerous for children.
Therefore, when choosing eggs for the egg diet for a full 4 weeks, avoid those with damaged shells, streaks or "decoration" with particles of feces or blood. Experts recommend washing even the cleanest eggs after buying and boiling them so that both the yolk and the white are completely curled (about 5 minutes). It is also important to check the expiration date of purchased eggs and store them in the refrigerator on a separate shelf from meat and milk. Eggs should be cut on a separate board, it is recommended to wash them with hot water after each use, just like the knife used to cut eggs.
How to properly "sit on an egg"?
American nutritionists thought, "If you have a honeymoon, why not have an egg month? " and based on the success of the 7-day egg diet, they invented the 4-week egg week. Longer duration means better effect. There have been cases where those who lost weight "sitting on eggs" lost up to 25 kg (the initial weight was about 100 kg) within a month.
What is good in the egg diet and why 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer unnecessary calories (also, in principle, because you eat less - eggs are perfectly filling).
In addition, food costs in the diet become transparent and predictable. And one more interesting point: foreign researchers have found that eating the same food regularly really helps to lose weight. This is quite a psychological point: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this will not help you lose ten kilograms, but it will create a certain discipline to which the body will definitely respond positively. And knowledge of such a mechanism will not harm those who look at the numbers 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.
But with an egg diet for a month, everything is not so simple. The main surprise is that he. . not always eggy. The main focus is the first two weeks, during which time make sure you 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 is enriched especially with fruits and vegetables. The abundance of fiber helps with bowel movements, which is especially helpful if the chicken egg has a firming effect on your stool.
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 protein remain indispensable allies for fans of the diet.
It is strictly forbidden to drink juice and soda on the egg diet. You can allow yourself a morning coffee and herbal tea (without sugar) without milk and sugar.
Monotony is the bane of any serious meal plan. The 4-week egg diet prohibits the additional consumption of fats (although it cannot be called fat-free - eggs themselves, fish and meat contain both saturated and unsaturated essential fats), but you can experiment with the form of food presentation. clear conscience. Vegetables and fruits (as well as meat) can be steamed or baked without oil. You can also replace hard-boiled eggs with baking, make low-fat omelets, or bake eggs. The main thing is that the eggs are cooked evenly.
You cannot eat raw eggs on the 4-week egg diet.
Advantages of egg diet
- eggs are a delicious food. Even given 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 additional time resources. In the second part of the 4-week egg diet, when eggs are no longer the main dish, easy-to-cook foods are also included;
- the egg diet, like any other protein diet, is suitable for those who are engaged in fitness;
- egg protein and trace elements contained in eggs have a positive effect on skin, hair and nails;
- eggs keep you full for longer - even with small portions, the 4-week egg diet keeps your hunger at bay.
Cons and risks of the 4-week egg diet
- Despite its relative diversity, the egg diet remains a fashionable diet that involves the almost complete rejection of certain types of macronutrients (fat and fast carbohydrates become such "standard numbers" on the four-week egg diet) - that is, healthy. and it is impossible to call such a balanced nutrition plan in its original form;
- Excessive protein and carbohydrate deficiency can cause a variety of problems and ailments, from migraines to bad breath. If you notice any unwanted changes in your condition, stop the diet and consult a doctor.
4-week egg diet: detailed menu and reviews for the first week
Breakfast is the same every day this week - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit.
Monday
- Lunch: any fruit in any amount
- Dinner: lean meat (boiled or grilled)
Tuesday
- Dinner: Boiled or fried skinless chicken
- Dinner: cucumber, tomato, lettuce, bell pepper and carrot salad, 2 eggs, + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of low-fat, low-salt cheese + 1 piece of toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: any fruit in any amount
- Dinner: lean grilled or boiled meat + lettuce
friday
- Lunch: any amount of boiled vegetables (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit
Saturday
- Lunch: an unlimited amount of fruit
- Dinner: lean boiled or grilled meat + lettuce
Sunday
- Lunch: boiled or fried skinless chicken + any steamed vegetable + tomato + 1 grapefruit or orange
- Dinner: like lunch
Egg diet: full menu for the second week
Breakfast is the same as the first week breakfast.
Then the day of the week:
Monday
- Lunch: boiled or grilled lean meat + lettuce
- Dinner: 2 eggs + lettuce + grapefruit
Tuesday
Same as Monday's menu
Wednesday
- Lunch: boiled or fried lean meat + dressing and unsalted cucumber salad
- 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: undressed fruit salad (for example, apple, pear, tangerine).
Sunday
- Lunch: skinless boiled chicken + boiled vegetables + 1 grapefruit
- Dinner: like lunch
Egg diet: full menu for the third week
In the third week, all foods 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 (except potatoes)
Wednesday:combination of foods allowed on Monday and Tuesday
Thursday:fish, boiled or grilled + cabbage
Friday:boiled or fried lean meat or chicken + boiled or steamed vegetables
Saturday and Sunday:one type of fruit every weekend (for example, only apples on Saturday and only pears on Sunday)
Last week's menu - a way out of the egg diet
Products that are allowed on a certain day should be distributed at your discretion throughout the day and strictly consumed without reference to a specific time, but in the specified amount.
- Monday:4 small grilled steaks (75g each) beef or ¼ boiled chicken without skin, canned tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
- Tuesday:200 grams of boiled 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 skinless boiled 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 glass of kefir
- Sunday:1 canned tuna in its own juice, 200 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit
The 4-week egg diet requires strict adherence to the recommendations and does not tolerate a violation of the regime. The result of following this rather long and complex diet will be 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 watching your diet and physical activity.