It is ideal for those who believe in the effectiveness of low carbohydrate diets. The monthly diet developed by American nutritionists actually prescribes eating eggs every day for only half the period: the rest of the time is spent consolidating the result of weight loss and controlling the habit of being content with little.
The 4 Week Egg Diet is a serious test of patience and intention! During this month, the metabolism of the person who is losing weight will undergo major changes: due to the abundant intake of protein, the body will have to waste its fat energy reserves and make efforts 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 very important when good results have already been achieved. If you leave the egg diet incorrectly for 4 weeks, you will almost certainly quickly regain excess weight.
Duration:4 weeks;
Peculiarities:strict, you must strictly follow 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-carbohydrate, plant-based with small portions of protein);
Result:up to minus 25 kg (depending on initial weight);
Recommended frequency:no more than once a year;
Additional effect:long-term preservation of diet results due to the consumption of fat reserves;
The egg diet is not suitable for 4 weeks:Strict vegetarians who suffer from kidney and liver diseases, during pregnancy and breastfeeding, with allergies to eggs and/or citrus fruits.
Before starting an egg diet for a month, you should consult your doctor!
A chicken egg is made up 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 microelements, including vitamin B, calcium, phosphorus, iron, potassium and magnesium. That is, to put it in "fairy tale" language, the egg is not simple, but "golden"!
Myths and concerns
Many of you have probably once heard the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with serious diseases: they say that they contain more than enough bad cholesterol and that proteins take too long to digest. And then, you ask, maybe we're even talking about an egg-based diet for a month?
In fact, a similar panic occurred about 20 years ago. Namely: scientists raised the alarm by adding chicken eggs to the "harmful list"; It was reported that its 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. In the course of it, it turned out that regular consumption of eggs does not in any way affect "bad cholesterol"; Its appearance is regulated by other factors.
Her colleagues at 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, those who eat sandwiches have a greater risk of becoming obese than those who eat eggs.
However, when it comes to eggs, do not relax: one of the approximately 20 thousand eggs that go on sale may be contaminated 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 entire 4 weeks, avoid those whose shell is damaged, scratched or "decorated" with particles of droppings or blood. Experts advise washing even the cleanest eggs after purchasing them and boiling them so that both the yolk and the white are completely curdled (about 5 minutes). It is also important to check the expiration date of purchased eggs and, once purchased, 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 rinsed with boiling water after each use, as is the knife used to cut the eggs.
How to "sit on eggs" correctly?
"If there is a honeymoon, why shouldn't we have an egg month? " thought American nutritionists 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, after a month of "sitting on eggs", those who were losing weight lost up to 25 kg (with a starting weight of about 100 kg).
What is good about the egg diet and why for 4 weeks? With chicken eggs you get pure protein, without excess fat and fewer unnecessary calories (also because, in principle, you eat less, because eggs are perfectly satiating).
Furthermore, food costs during a diet become transparent and predictable. And one more interesting point: foreign researchers have found that regularly eating the same foods really helps to lose weight. This is a rather psychological moment: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this alone will not help you lose tens 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 strive to control their weight.
Do you like chicken eggs? The 4 week egg diet is a good way to test how strong this food craving is.
However, not everything is so simple with an egg diet for a month. The main surprise is that. . . It doesn't have eggs all the time. The main focus is the first two weeks, during which you should make sure to eat eggs for breakfast and at least one other time a day.
From the third week onwards, 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 chicken eggs have a strengthening effect on stool.
During the 4-week egg diet, it is important to drink enough fluids (at least 1. 5 liters of still water per day). As you already know, protein is a complex substance. During processing, indigestible waste is formed, which is very important to eliminate from the intestines. Therefore, fiber and liquids continue to be indispensable allies for lovers of a protein diet.
Drinking juices and soft drinks is strictly prohibited on the egg diet. You can allow yourself a cup of coffee in the morning without milk or sugar and an herbal tea (without sugar).
Monotony is the bane of any strict eating plan. The 4-week egg diet prohibits the consumption of additional fats (although it cannot be called fat-free: eggs, fish and meat contain essential fats, both saturated and unsaturated), but you can experiment with how you serve foods with a clear conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed or stewed. You can also replace boiled eggs with baked ones, make fat-free scrambled eggs or poached eggs. The key is to ensure that the egg cooks 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 fats in its 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 egg diet for 4 weeks, when the egg stops being the main dish, easy-to-cook foods are also included;
- The egg diet, like any other protein diet, is very suitable for those who practice fitness;
- egg protein and trace elements contained in the egg have a positive effect on the skin, hair and nails;
- Eggs keep you full for a long time; Even with small portions, the 4-week egg diet manages to keep hunger at bay.
Cons and risks of the egg diet for 4 weeks.
- Despite its relative diversity, the egg diet remains a fad diet, involving an almost complete rejection of certain types of macronutrients (in the four-week egg diet, fats and fast carbohydrates become "figures default"), that is, healthy. and it is impossible to call such a nutrition plan balanced in its original form;
- Excess protein and lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice undesirable changes in your condition, stop the diet and consult a doctor.
Egg diet for 4 weeks: detailed menu of 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: a fruit in any quantity.
- Dinner: lean meat (boiled or grilled)
Tuesday
- Lunch: Boiled or roasted skinless chicken.
- Dinner: cucumber, tomato, lettuce, bell pepper and carrot salad, 2 eggs, + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of lightly salted skimmed cheese + 1 toast + tomato
- Dinner: lean meat, boiled or grilled.
Thursday
- Lunch: a fruit in any quantity.
- Dinner: grilled or boiled lean meat + lettuce
Friday
- Lunch: a boiled vegetable in any quantity (beans, peas, carrots or zucchini) + 2 hard-boiled eggs
- Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit
Saturday
- Lunch: an unlimited amount of fruit.
- Dinner: boiled or grilled meat without fat + lettuce
Sunday
- Lunch: boiled or roasted skinless chicken + steamed vegetables + tomato + 1 grapefruit or orange
- Dinner: same as lunch.
Egg diet: complete menu for the second week.
Breakfast is the same as the first week.
More per day of the week:
Monday
- Lunch: boiled or grilled lean meat + lettuce
- Dinner: 2 eggs + lettuce + grapefruit
Tuesday
Identical to Monday's menu.
Wednesday
- Lunch: boiled or roasted 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 (e. g. apple, pear, tangerine) without dressing
Sunday
- Lunch: boiled skinless chicken + boiled vegetables + 1 grapefruit
- Dinner: same as lunch.
Egg diet: complete menu for the third week.
In the third week, all foods allowed on a given day can be consumed at any time without volume and quantity restrictions.
Monday:fruits (except banana, grapes, mango, fig)
Tuesday:any boiled or steamed vegetables and fresh vegetables in the form of salads (excluding potatoes)
Wednesday:combination of foods allowed 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 each weekend (for example, only apples on Saturday and only pears on Sunday)
Last week's menu: a way out of the egg diet
The products allowed on a given day should be distributed throughout the day at your discretion and consumed without reference to a specific time, but in strict compliance with the prescribed quantity.
- Monday:4 small grilled fillets (75 g each) of beef or ¼ boiled skinless chicken, a can of 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 boiled 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 glass of kefir
- Sunday:1 can of 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 violations of the regimen. The result of following this rather long and complex diet will be numbers on the scale that will please the eye. An egg diet for 4 weeks allows you to achieve your "dream weight" and only you can maintain it at the desired level by controlling your diet and physical activity.