It is ideal for those who believe in the effectiveness of low-carb diets. The monthly diet developed by American nutritionists, in fact, prescribes eating eggs every day for only half of the period: the rest of the time is devoted to consolidating the result of weight loss and checking the habit of being contenta little.
The 4 Week Egg Diet is a serious test of patience and intention! During this month, the metabolism of the person losing weight will undergo great changes: due to the abundant intake of proteins, the body will have to waste its fat energy reserves and make efforts to process and absorb large dosesof proteins. So, the main weight loss will occur during the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may seem unimportant when good results have already been achieved. If you leave the egg diet incorrectly for 4 weeks, a rapid return of excess weight is almost guaranteed.
Duration:4 weeks;
Special features:strict, you must strictly follow the prescribed menu. Chicken eggs are the main product of the first two weeks of the diet, the next two weeks are aimed at consolidating the results (the menu is mostly 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 through 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, 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 composed 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 a lot of vitamins and microelements, including B vitamins, calcium, phosphorus, iron, potassium and magnesium. In other words, to put it in "fairy tale" language, the egg is not simple, but "golden"!
Myths and concerns
Many of you have probably heard at some point the warnings of various therapists and nutritionists that excessive consumption of chicken eggs leads to the development of serious diseases - they say that they contain more than enough bad cholesterol andthat proteins take too long to digest. So, you ask, maybe we are even talking about an egg diet for up to a month?
In fact, a similar panic occurred about 20 years ago. Namely: scientists sounded the alarm by adding chicken eggs to the "harmful list" - it was reported that their constant consumption causes an increase in cholesterol in the blood and the appearance of cholesterol plaques inThe arteries.
However, researchers at the Harvard School of Public Health (apparently very fond of eggs and worried about their unfairly tarnished reputation) conducted a large-scale study. During its evolution, it turned out that regular consumption of eggs does not affect "bad cholesterol" in any way - its appearance is regulated by other factors.
Their 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, sandwich eaters are more likely to become obese than egg eaters.
However, when it comes to eggs, you should not relax: one of the approximately 20, 000 eggs offered for sale may be contaminated with active salmonella, a bacteria that causes an acute intestinal infection, which is particularly dangerousfor kids.
Therefore, when choosing eggs for the egg diet for a full 4 weeks, avoid those whose shells are damaged, streaked or "decorated" with particles of feces or blood. Experts advise washing even the cleanest eggs after purchasing them and boiling them so that the yolk and white are completely curdled (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, after purchasing them, 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 eggshells" correctly?
"If there is a honeymoon, why shouldn't we have a month with eggs? " thought American nutritionists and, building on the success of the 7-day egg diet, they invented honeymoon egg week. 4 weeks. Longer duration means better effect. Cases have been recorded where, within a month after "sitting on eggshells", those who lost weight lost up to 25 kg (with an initial 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 with fewer unnecessary calories (also because, in principle, you eat less - because eggs are perfectly satiating).
Additionally, the food costs of 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 in itself will not help you lose tens of pounds, but it will create a certain discipline to which the body will certainly respond positively. And knowledge of such a mechanism obviously will not harm those who monitor their figure and strive to control their weight.
Do you like chicken eggs? The 4-week egg diet is a good way to test the intensity of this food craving.
However, not everything is so simple with an egg diet for a month. The main surprise is that it's not always eggy. The main focus is the first two weeks, during which you make sure to eat eggs for breakfast and at least one other time a day.
From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes particularly 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 your stools.
During the 4-week egg diet, it is important to consume enough fluids (at least 1. 5 liters of plain water per day). As you already know, protein is a complex substance. During its processing, indigestible residues are formed, which are very important to eliminate from the intestines. Fibers and liquids therefore remain essential allies for fans of a protein diet.
Drinking juice and soda on an egg diet is strictly prohibited. In the morning, you can treat yourself to a cup of coffee without milk or sugar and herbal tea (unsweetened).
Monotony is the bane of any strict diet. The 4-week egg diet prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, fish and meat contain essential fats, saturated and unsaturated), but youcan experience the form of serving food with a clear conscience. Vegetables and fruits (as well as meat) can be cooked without oil, steamed or stewed. You can also replace boiled eggs with baked eggs, make fat-free scrambled eggs, or even poach 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 fats in their 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 eggs cease to be the main dish, easy-to-cook foods are also included;
- the egg diet, like any other protein diet, is well suited for people involved in fitness;
- egg proteins 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 for 4 weeks manages to control your hunger.
Disadvantages and risks of the egg diet for 4 weeks
- Despite its relative diversity, the egg diet remains a fashionable diet, which involves an almost complete rejection of a certain type of macronutrients (in the four-week egg diet, fats and fast carbohydrates become such "numbersby default") - that is, healthy foods. and balanced, it is impossible to call such a nutritional plan in its original form;
- Excess protein and lack of carbohydrates can cause a variety of problems and conditions, from migraines to bad breath. If you notice any unwanted 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: fruit in any quantity
- Dinner: lean meat (boiled or grilled)
Tuesday
- Lunch: Boiled or grilled skinless chicken
- Dinner: salad of cucumber, tomatoes, lettuce, pepper and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of lightly salted low-fat cheese + 1 piece of toast + tomato
- Dinner: lean meat, boiled or grilled
THURSDAY
- Lunch: fruit in any quantity
- Dinner: grilled or boiled lean meat + lettuce
Friday
- Lunch: a boiled vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit
SATURDAY
- Lunch: unlimited fruit
- Dinner: boiled or grilled meat without fat + lettuce
Sunday
- Lunch: boiled or grilled 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.
Further by day of the week:
Monday
- Lunch: boiled or grilled lean meat + lettuce
- Dinner: 2 eggs + lettuce + grapefruit
Tuesday
Same as Monday menu
Wednesday
- Lunch: boiled or grilled lean meat + cucumber salad without dressing or 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 vinaigrette
Sunday
- Lunch: boiled skinless chicken + boiled vegetables + 1 grapefruit
- Dinner: Same as lunch
Egg diet: complete menu for the third week
During the third week, all foods allowed on a certain day can be eaten at any time without restrictions on volume and quantity.
Monday:fruits (except banana, grapes, mango, fig)
Tuesday:any boiled or steamed vegetables and fresh vegetables in the form of salads (exclude potatoes)
Wednesday:combination of foods allowed on Monday and Tuesday
THURSDAY:boiled or grilled fish + cabbage
Friday:Lean meat or boiled or grilled 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 – getting off the egg diet
Products permitted on a certain 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 steaks (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 hard-boiled eggs, 1 grapefruit
- SATURDAY:2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g cottage cheese, grapefruit, 1 glass 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 diet. The result of this rather long and complex diet will be figures on the scale that are pleasing to 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 monitoring your diet and physical activity.