Eggs are packed with nutrients, are well saturated and don't contain a lot of calories. Therefore, they are often recommended to be consumed during various diets. There is also an egg diet. How to observe it properly?
Different egg diet
What's in the egg? The useful product is rich in vitamins A, K, E, D, group B, calcium, copper, iron, phosphorus, iodine, potassium, amino acids, beneficial proteins, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for weight loss? They contain a minimum amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. Also, the protein contained in this product helps maintain muscle mass.
All egg diets involve the use of not only the main product, but also other healthy foods. There are various options for the egg diet, but the rules are general.
Here are the basic rules to help you get rid of those extra pounds faster:
- You need to drink lots of clean water. And also coffee, tea (without sugar), compote of dried fruits are allowed;
- all fruits and dried fruits are allowed, except mangoes, bananas, dates, figs and grapes;
- You can eat any vegetable except potatoes;
- if you have a strong hunger, you can eat cucumbers or carrots;
- You cannot exchange food;
- if it is allowed to eat the product in a certain form, it cannot be prepared in any other way. For example, if boiled chicken is edible, it cannot be boiled or grilled;
- there should be a lot of citrus in the diet, as it stimulates fat burning processes;
- You cannot use salt in cooking;
- the portion should be small.
The egg diet is not suitable for those with serious kidney and liver problems. The diet is not recommended for diseases of the gastrointestinal tract and allergies to the main product.
Detailed diet menu: many choices
The simplest diet lasts three days. You can only eat eggs, vegetables and grapefruit. You can only eat one type of vegetable at a time. It is allowed to drink green and black tea and water.
The diet menu will be like this:
- in the morning: half a grapefruit and an egg;
- snacks: salads;
- lunch: boiled vegetables and eggs, green tea;
- afternoon snack: half a grapefruit;
- dinner: salad and eggs.
The diet is quite hungry. Because of that, it was hard to hold on to it. If you feel hungry, it is better to try other diet options.
The five-day diet is more satisfying. You can eat chicken, vegetables, apples, citrus fruits, turkey, fish, seafood, cottage cheese. You can only snack on fruits.
Here's the diet menu:
- breakfast: some eggs, grapefruit and tea;
- lunch: chicken (fish), eggs, salad and oranges;
- dinner: two boiled eggs, cottage cheese.
Before going to bed, you can drink kefir. Vegetables can be used to make salads, soups and stews.
There is a lot of variety in the two-week diet. The main thing is that the breakfast consists of eggs, citrus fruits and green tea. And the rest of the time you can cook any healthy meal.
You can create a diet menu like this:
- in the morning: two eggs, an orange and a cup of unsweetened green tea;
- snacks: fruit smoothies;
- lunch: vegetable soup, fish, salad, compote; or ears, boiled chicken breast, grilled vegetables, fruit drinks;
- afternoon snack: yogurt and berry cocktail;
- in the evening: buckwheat, salad, kefir, bread or stew with vegetables and seafood, tea with honey.
There are other interesting options. The menu should include not only eggs, but also cottage cheese. These are the two main products. In addition, you can eat fish, fruits, vegetables, lean meats. It is allowed to drink kefir, juices and herbal teas.
The menu will be like this:
- breakfast: kefir, oranges and two boiled eggs (only in this way);
- lunch: beef with vegetables and tea; or boiled chicken fillet and salad; or cottage cheese, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or cottage cheese and a piece of boiled meat, lettuce; or vegetable salad with cottage cheese and kefir.
The bottom line is that every day you need to eat a few eggs and 200 g of cottage cheese. And other menus may vary.
healthy egg recipe
Usually during the diet, it is recommended to eat boiled eggs. But if you want to diversify your menu, you can try other egg menus. True, the process of losing weight will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelet with vegetables
Simple and healthy recipe. It is necessary to chop the tomatoes, half the peppers and half the small onions. Boil the vegetables for five minutes, cover with beaten egg and milk and cook, covering over low heat.
Omelet with mushrooms
Cut some mushrooms and boil. Beat two eggs with milk, salt and pepper, pour into the pan. When the omelet has been removed, add the mushrooms, cover with half the omelet and cook under the lid for five minutes.
Rolls
Prepare the egg pancakes. To do this, beat the eggs with milk, salt, chopped herbs, add a little flour. Cook covered. Remove from pan and cool briefly. Finely chop sweet peppers, onions, parsley. You can add curd or processed cheese. Place the minced meat on top of the egg pancakes and wrap in a roll.
Stale
Chop a large bunch of spinach, two onions and scallions. Remove everything, salt and pepper. Pour the mixture into the pan. Pour the egg over it. Cook in the oven for about ten minutes. Very healthy breakfast or dinner.
Healthy pizza
Beat two eggs, a few tablespoons of milk, salt, flour and pepper. Pour into the frying pan. After a few minutes, add the chopped peppers, tomatoes, olives and spices. Cook, covered, for about 10-15 minutes. The recipe is healthy and at the same time the dish is delicious.
Stuffed Eggs
To make diet dishes, you should avoid mayonnaise, fatty meats, fish. It is better to use vegetables, spices, seafood. And fill the filling with yogurt, low-fat sour cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a little natural yogurt will make an excellent filling. You can garnish with herbs or whole shrimp.
All recipes are low in calories, making them suitable for proper nutrition and diet. Of course, such a dish should be consumed in moderation.