Egg diet for weight loss: menu for a week, reviews, results

The egg diet is a low-calorie, low-carbohydrate, high-protein diet. Such a diet helps to quickly lose weight without losing muscle mass. Who it suits and whether there are contraindications, we deal with the expert.

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Principles of the egg diet

Ph.D., doctor-gastroenterologist of the network of clinics of expert oncology “Euroonko”

“The main principles of the egg diet are based on the use of eggs and protein food as the main dish in the diet.

It is usually two to three eggs for breakfast, lunch and dinner include the same eggs or another protein source (chicken, fish) with the addition of vegetables. The consumption of fats and carbohydrates on such a diet is minimized.

It is recommended to use boiled eggs, as they contain fewer calories. However, you can prepare scrambled eggs or scrambled eggs with a healthy fat, such as olive oil.

Pros of the egg diet

Due to its low carbohydrate and calorie content, the egg diet allows you to lose weight quickly and effectively, while the high protein content helps to keep you feeling satiated for longer. This is probably the main advantage for people looking to lose weight.

Eggs are very low in carbohydrates, but are an excellent source of high quality protein, which is essential for tissue growth and repair.

Eggs contain vitamins A, D, E, B12, and minerals such as iron, zinc, selenium, calcium, copper, iodine, potassium, and phosphorus. They have lecithin, choline, polyunsaturated fatty acids, and lutein and zeaxanthin, which are good for eye health.

Minuses of the egg diet

Any monodiet, including the egg diet, is a health hazard because it causes an imbalance in the body.

Despite all the above-described positive qualities of eggs, they do not contain all the necessary components of a healthy diet. In addition, eggs are rich in cholesterol, and their excessive consumption increases the risk of cardiovascular disease.

The limited amount of carbohydrates ingested on an egg diet, due to low blood sugar levels, can cause rapid fatigue and increased irritability. In addition, excessive protein in the diet increases the load on the kidneys and liver. That is why the egg diet is contraindicated in patients suffering from chronic diseases of these important organs.

Contraindications

Due to the low carbohydrate content, some people feel fatigue, dizziness and general malaise when following this diet. They may also experience headaches and mood swings.

Egg diet is not recommended for people with high cholesterol, kidney and liver diseases, allergies to eggs.

This diet is contraindicated for pregnant and lactating women, as well as children and adolescents. In addition, it should not be followed by those with a history of eating disorders such as anorexia or bulimia.

Foods allowed on the egg diet

When following the egg diet, it is additionally recommended to consume lean protein, as well as fruits or vegetables low in carbohydrates.

You can consume:

eggs – both whites and yolks;
lean protein such as fish, skinless chicken, lean beef and duck;
low-carbohydrate vegetables: spinach, onions, garlic, tomatoes, arugula, zucchini, eggplant, peppers, broccoli and cabbage;
low-carb fruits and berries: kiwi, pears, apples, coconut, avocados and lemons;
healthy fats in small amounts: extra virgin olive oil, coconut oil, butter, walnuts and chestnuts;
herbs and spices: pepper, parsley, coriander, rosemary, curcumin and oregano;
low-fat dairy products: skim milk, Greek yogurt and white cheeses;
Calorie-free beverages: water, black tea or coffee.

To achieve weight loss results with this diet, it is recommended to exercise regularly.

Foods to avoid

When sticking to the egg diet, you should avoid foods high in carbohydrates, sugar and fats, such as:

certain grain products: white bread, white rice, white pasta and couscous;
fruits high in carbohydrates: bananas, mangoes and dried fruits (raisins, dates and prunes);
starchy vegetables: potatoes, corn;
sweets: sugar, ice cream, cakes and cookies;
processed foods: bacon, salami, hamburgers, sausages, pizza, French fries, crackers and hot dogs;
legumes: lentils, beans, soybeans and chickpeas;
high-calorie drinks: sodas, fruit juice, beer, champagne, wine and liqueurs.

Approximate menu for 7 days

First day

Breakfast: two boiled eggs, one cup of black coffee without sugar, six strawberries.
Snack: one Greek yogurt with one teaspoon of chia seeds.
Lunch: one boiled egg, one grilled chicken breast with homemade tomato sauce, two tablespoons of whole grain rice, one serving of salad with lettuce, cucumber, tomato and olive oil dressing, one tangerine.
Afternoon snack: one baked apple with cinnamon and one tablespoon of oatmeal.
Dinner: steamed fish and salad of allowed vegetables.

Second day

Breakfast: two scrambled eggs, a cup of black green tea without sugar, one orange.
Snack: one pear, three walnuts.
Lunch: one boiled egg, fish fillet, two tablespoons of cooked quinoa, a serving of broccoli, one kiwi.
Afternoon snack: Greek yogurt with one tablespoon of ground flax seed.
Dinner: vegetable salad and baked chicken.

Third day

Breakfast: omelet of two eggs, spinach, mushrooms and cheese, black coffee without sugar, apple.
Snack: smoothie made of 150 ml of almond milk, four almonds, four strawberries and one cup of oatmeal.
Lunch: one boiled egg, one medium eggplant baked with 150 g tofu, vegetable salad dressed with olive oil and vinegar, orange.
Afternoon snack: Greek yogurt with cashews.
Dinner: grilled steak of lean meat, vegetable salad.

Fourth day

Breakfast: two boiled eggs, berry mix, cup of green tea without sugar.
Snack: two apples.
Lunch: roasted turkey breast, steamed broccoli, vegetable salad.
Afternoon snack: a mixture of different types of nuts.
Dinner: quinoa salad, boiled eggs with diced bell peppers.

Fifth day

Breakfast: two poached eggs, whole wheat toast with avocado, cup of coffee without sugar.
Snack: one pear, three walnuts.
Lunch: baked flounder, steamed spinach, vegetable salad.
Afternoon snack: Greek yogurt, one kiwi.
Dinner: chopped green salad with chopped eggs, sliced tomato with chopped avocado.

Day six

Breakfast: whole wheat bread toast with herbal tea, two boiled eggs.
Snack: mixed berries.
Lunch: green salad (mixed), two fried omelets, sliced avocado.
Afternoon snack: two slices of watermelon.
Dinner: baked salmon, steamed broccoli, fresh cucumber.

Seventh day

Breakfast: two boiled eggs, an orange, a cup of black tea with lemon.
Snack: three tangerines.
Lunch: grilled chicken breast and zucchini.
Afternoon snack: Greek yogurt with pistachios.
Dinner: salad of fresh vegetables and two boiled eggs.

This is a sample menu of the egg diet. The meal plan may vary depending on the health condition, level of physical activity and weight of the person. Since this is a restrictive diet, it should not last more than two weeks.

Before getting on such a diet, you need to consult a doctor. Such a diet has contraindications.

How many kilograms can you lose on an egg diet?

The results can vary, but on average you can lose from 3 to 5 kilograms in a week.

However, it is important to remember that such results are temporary and the weight may return after the diet ends.

How to properly come out of the egg diet?

Returning to a balanced diet that includes proteins, fats and carbohydrates should happen gradually. Increase the amount of carbohydrates, add whole-grain products, fruits and vegetables to the diet, but watch the portions: control their size, do not overeat. Such tactics will avoid rapid weight gain.

It is also important to engage in regular physical activity. This can be training in the gym, swimming, cycling or even regular walks.

In any case, before trying this or that diet, you should consult with experts. However, it is better not to experiment and stick to a balanced diet. There are no miracle diets, thanks to which you can easily lose weight without any problems for the body.