It is ideal for those who believe in the effectiveness of a low-carb diet. The monthly diet developed by American nutritionists actually prescribes the daily consumption of eggs for only half of the period: the remaining time is used to consolidate the weight loss results and to check the habit of being satisfied with little.
The 4 Week Egg Diet is a serious test of patience and intention! This month, the metabolism of the person losing weight will change dramatically: due to the abundant protein intake, the body will have to waste its fat energy reserves and make an effort to process and absorb large amounts 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 if good results have already been achieved. If you follow the egg diet incorrectly for 4 weeks, a quick return of excess weight is almost guaranteed.
Duration:4 weeks;
Particularities:strict, 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 used to consolidate the results (the menu is predominantly low-carbohydrate, plant-based with small amounts 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 maintenance of diet results through the consumption of fat reserves;
The egg diet is not suitable for 4 weeks:strict vegetarians with 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 consists of 85% water and 12% proteins (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0. 3% fat and 0. 7% carbohydrates, as well as some glucose and many vitamins and microelements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That means, to put it in "fairy tale language": The egg is not simple, but "golden"!
Myths and worries
Many of you have probably heard the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say they contain more than enough bad cholesterol and proteins take too long to digest. . . What then, you ask, maybe we're even talking about an egg diet for up to a month?
In fact, a similar panic occurred about 20 years ago. Namely: scientists have sounded the alarm by putting chicken eggs on the "harm list" - it was reported that their constant consumption leads to 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 (who apparently really like eggs and are concerned about their undeservedly tarnished reputation) conducted a large-scale study. It turned out that regular consumption of eggs does not affect "bad cholesterol" in any way - its occurrence 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. Sandwich eaters have a higher risk of becoming obese than egg eaters for the same amount of calories consumed.
However, you should not relax when handling eggs: one of the approximately 20, 000 eggs available for sale may be contaminated with active salmonella, a bacterium that causes an acute intestinal infection, particularly dangerous for children.
Therefore, when choosing eggs for the egg diet for the entire 4 weeks, avoid those whose shells are damaged, streaked or "decorated" with particles of feces or blood. Experts recommend washing and boiling even the cleanest eggs after purchase, so that both the yolk and white are completely curdled (about 5 minutes). It is also important to monitor the expiration date of the 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 and it is recommended that this be rinsed with boiling water after each use, just like the knife used to cut the eggs.
How do you "sit on eggs" correctly?
"If there's a honeymoon, why shouldn't we have an egg month? "", thought American nutritionists 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 in which those who lost weight within a month of "sittingon eggs" lost up to 25 kg (with an initial weight of around 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 you basically eat less - because eggs are perfectly filling).
Additionally, the food costs of a diet become transparent and predictable. And another interesting point: researchers from abroad have found that regular consumption of the same foods really helps you 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 watch 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 these food cravings are.
However, not everything is so simple with an egg diet for a month. The biggest surprise is that it. . . is not always eggy. The focus is on the first two weeks, making sure to eat eggs for breakfast and at least one other time a day.
From the third week onwards, the protein portion is replaced by other protein-rich foods (fish and beef or poultry) and the menu becomes particularly rich in fruit and vegetables. The abundance of fiber supports intestinal motility, which is particularly useful when chicken eggs have a strengthening effect on your 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 residues are created, which are very important to remove from the intestines. Therefore, fiber and liquid remain indispensable allies for fans of a protein diet.
Drinking juice and soda while on the egg diet is strictly prohibited. You can treat yourself to a cup of coffee without milk or sugar and herbal tea (unsweetened) in the morning.
Monotony is the bane of any strict diet 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 essential fats, both saturated and unsaturated), but you can experiment with the form of food consumption with a pureConscience. Vegetables and fruits (as well as meat) can be baked, steamed or stewed without oil. You can also replace boiling eggs with baking, making scrambled eggs without fat, or poaching eggs. The key is to make sure the egg is cooked evenly.
You cannot eat raw eggs during the 4 week egg diet.
Benefits of the egg diet
- Eggs are a delicious food. Even taking into account the restrictions on the use of fat in its preparation, the egg diet still leaves room for culinary imagination;
- Eggs cook quickly, which means the diet does not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs are no longer the main dish, easy-to-prepare foods are also included;
- The egg diet, like any other protein diet, is good for fitness enthusiasts.
- Egg protein 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, the egg diet manages to keep hunger under control for 4 weeks.
Disadvantages and risks of the egg diet for 4 weeks
- Despite its relative diversity, the egg diet remains a fad diet, which involves an almost complete absence of a certain type of macronutrients (on the four-week egg diet, fat and fast carbohydrates become such "default values") - so healthy It is impossible to maintain such a diet plan in its own rightoriginal form can be described as balanced and balanced.
- Excess protein and lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice any undesirable 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: any fruit in any quantity
- Dinner: lean meat (boiled or grilled)
Tuesday
- Lunch: Boiled or grilled skinless chicken
- Dinner: Salad of cucumbers, tomatoes, lettuce, peppers and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of low-fat, lightly salted cheese + 1 piece of toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: any fruit in any quantity
- Dinner: lean grilled or boiled meat + salad
Friday
- Lunch: any boiled vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or grilled fish + a portion of salad + 1 orange or grapefruit
Saturday
- Lunch: one fruit in unlimited quantity
- Dinner: boiled or grilled meat without fat + salad
Sunday
- Lunch: boiled or grilled skinless chicken + steamed vegetables + tomato + 1 grapefruit or orange
- Dinner: the same as lunch
Egg diet: complete menu for the second week
The breakfast is the same as the breakfast in the first week.
Continue by day of the week:
Monday
- Lunch: boiled or grilled lean meat + salad
- Dinner: 2 eggs + salad + grapefruit
Tuesday
Identical to the Monday 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: 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: cooked skinless chicken + cooked vegetables + 1 grapefruit
- Dinner: the same as lunch
Egg diet: complete menu for the third week
In the third week, all foods allowed on a given day can be eaten at any time without restrictions on quantity and quantity.
Monday:Fruits (except banana, grapes, mango, fig)
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 grilled lean meat or chicken + boiled or steamed vegetables
Saturdays and Sundays:One type of fruit every weekend (e. g. only apples on Saturday and only pears on Sunday)
Last week's menu - way out of the egg diet
Products permitted on a particular day must be consumed at your own discretion throughout the day and without reference to a specific time, but in strict compliance with the prescribed quantity.
- Monday:4 small grilled steaks (75 g each) of beef or ¼ cooked skinless chicken, a can of canned 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 tablespoon 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 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 regime. The result of this rather long and complex diet will be numbers on the scale that are pleasing to the eye. With an egg diet for 4 weeks you will achieve your "dream weight" and only you can maintain it at the desired level by monitoring your diet and physical activity.