Features of the egg diet and its basic rules. List of permitted and prohibited products. Examples of egg diet menus and testimonials from real people.
The egg diet is a nutritional system whose main diet is chicken eggs. They are rich in protein and saturated animal fats, so satiety comes on quickly and lasts for a long time. For these reasons, the egg diet has become one of the most popular among those who lose weight.
Features and rules of the egg diet
The main principle of the egg diet is to reduce the carbohydrates consumed every day. We love them very much and eat it more often, and this is the most accessible source of a large number of calories. On an egg diet, preference is given to protein foods and citrus fruits.
Sometimes a strict diet is also practiced, when meals are completely composed of eggs, but such a diet cannot be adhered to for a long time. It is usually only used for 3 days.
On a note! On the correct egg diet, you can lose from 2 to 7 kilograms of excess weight in a week.
Eggs contain essential amino acids necessary for the human body, vitamins and minerals, so the diet is tolerated quite easily. In addition, fruits are often added to the diet of the egg diet. Thanks to fructose, the body is in the right tone, unlike other low-carb diets, which usually have a headache and general weakness.
But the egg diet has its drawbacks. If the nutrition plan misses important elements, then the following consequences are possible:
- weakness and dizziness;
- constant feeling of hunger;
- disorder of the digestive system.
In addition, the egg diet has a number of contraindications:
- the period of pregnancy and breastfeeding;
- allergy to eggs, citrus fruits;
- high cholesterol;
- arterial atherosclerosis;
- diseases of the genitourinary system;
- liver disease.
General rules of the egg diet
- Water … On a diet, it is important to drink enough water to keep the digestive system running smoothly. The average amount of water per day is 1.5-2 liters, you should not overdo it either.
- Cellulose … It is also necessary to add fiber to the diet: it is found in vegetables, bran, and you can also buy it separately at the pharmacy.
- Vitamins … If there are not enough vitamins in the diet, then it is better to start taking them separately. However, it is also not worth getting too addicted to them: an overdose of vitamins entails unpleasant consequences.
- Preparation … Eggs can be boiled or soft-boiled, beaten and baked, but not fried. Other foods are consumed boiled, steamed, or baked.
- Spices … It is better not to add spices to food or reduce their amount. Lemon juice is a good substitute for seasonings.
- Frequency … This diet is quite heavy and often not practiced. You can sit on it no more than 2 times a year.
- Salt … In cooking, it is important not to overdo it with salt. A large amount of it in the body disrupts the water-salt balance, which provokes ugly swelling on the body.
- Physical activity … Move more often: Physical activity always improves the outcome of the diet.
Read also about the features of the buckwheat diet.
Allowed foods on an egg diet
The egg diet is a protein diet, there are almost no fatty and carbohydrate foods in it. A lot of low-calorie vegetables and fruits, greens, and very often citrus fruits are added to the diet, since they contain a large amount of vitamins and very few calories.
List of allowed foods on the egg diet:
- Chicken eggs … The basis of the diet is the familiar chicken eggs, but if they are bored or you are not a fan of them, then you can replace them with quail in a ratio of 3 to 1.
- Lean meats … Lean meats like turkey, chicken, and rabbit are good choices.
- Lean fish … You can eat any fish, as long as it is lean.
- Non-starchy vegetables and fruits … You can eat any vegetables and fruits that do not contain starch.
- Non-calorie drinks … It is permissible to consume any drinks that do not contain calories, for example. You can drink herbal and green tea, as well as any coffee. The main thing is not to add sugar to them.
- Low fat dairy products … They are, like eggs, an affordable source of large amounts of protein. The diet uses dairy products from 0 to 5% fat, it is better if they are completely fat-free.
- Nuts … Yes, they are very high in calories, but besides, they are also healthy vegetable fats, so a small handful of nuts once a day will not hurt.
Prohibited foods on an egg diet
If you follow the egg diet, you should never starve. A hunger strike negatively affects the work of internal organs and general health of a person. However, some products still need to be discarded.
List of prohibited foods on the egg diet:
- Sugar … An unconditional taboo is imposed on it. Sugar is very high in calories, and our body, in principle, needs very little of it. If you have a sweet tooth, consider buying a sweetener.
- Flour … Baked goods are simple carbohydrates that don't fill you up, but are high in calories. It is absolutely not suitable for weight loss.
- Sweets … They contain a large amount of sugar and carbohydrates, therefore they are extremely undesirable on the diet.
- Potato … It belongs to starchy vegetables, which means it contains a lot of high-calorie carbohydrates.
- Carbohydrate fruits … These include starchy bananas, grapes, sweet apples and pears.
- Alcohol … Unobvious source of high calorie intake. In addition, alcohol contributes to the emergence of feelings of hunger, which can easily break loose.
- Mayonnaise … Even low-calorie mayonnaise contains a large dose of calories, and it has little benefit. If you love sauces, it's best to make your own with low-fat yogurt, eggs, and mustard.
- Fatty foods … The egg diet involves consuming animal fat from the yolks, and this is enough to fill the daily fat intake. Eating other fatty foods will be unhealthy.
See also Food Guidelines for the 5: 2 Diet.
Egg diet menu
The egg diet involves a menu rich in protein and a variety of fruits and vegetables. They are rich in numerous vitamins, macro- and micronutrients that help maintain a healthy body, and the absence of high-carbohydrate foods helps not to overeat. We offer several options for the egg diet for every day.
Egg diet menu for 7 days
Such a diet will help you get rid of 3-8 kilograms of excess weight if you follow the diet correctly. Calculate your calorie intake and customize portion sizes to suit you.
An example of a strict egg diet menu for a week:
| Day | Breakfast | Dinner | Dinner |
| First | 2 eggs cooked in any way, citrus to taste, a serving of tea or coffee with sweetener | 2 eggs, a tomato and a serving of tea or coffee with sweetener, cooked in any way | 2 eggs cooked in any way, citrus to taste and vegetable salad without added oil |
| Second | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs and citrus, cooked in any way to taste | Baked beef steak and vegetable salad without added oil |
| Third | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | Baked omelet, spinach platter, and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, vegetable salad without oil and 100 g of cottage cheese 0% fat |
| Fourth | 2 eggs cooked in any way, citrus to taste, a serving of tea or coffee with sweetener | Baked omelet, spinach platter, and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, vegetable salad without oil and 100 g of baked lean fish |
| Fifth | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, citrus to taste, spinach dish and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, vegetable salad without oil and 200 g of boiled chicken breast |
| Sixth | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | Baked omelet, citrus to taste, spinach and broccoli dish, tea or coffee with sweetener | 2 eggs cooked in any way, fruit salad and 100 g of cottage cheese 0% fat |
| Seventh | 2 eggs cooked in any way, citrus to taste, a serving of tea or coffee with sweetener | 2 eggs cooked in any way, 200 g of cottage cheese 0% fat with herbs, a portion of tea or coffee with a sweetener | 2 eggs cooked in any way, vegetable salad without added oil, baked lean meat steak |
A less strict version of the 7-day egg diet with a heavier meal:
| Day | Breakfast | Dinner | Dinner |
| First | 2 eggs and citrus, cooked in any way to taste | An egg cooked in any way, citrus to taste and 150 g of boiled chicken meat | A glass of low-fat kefir and 200 g of boiled chicken meat |
| Second | 2 eggs and citrus, cooked in any way to taste | Citrus to taste and 150 g of boiled chicken | 2 eggs cooked in any way, citrus to taste and a glass of low fat kefir |
| Third | An egg brewed in any way and a portion of tea or coffee with sweetener | Citrus to taste and baked beef steak 200 g | 2 eggs boiled in any way and a serving of herbal tea |
| Fourth | 2 eggs cooked in any way and a serving of broccoli | 200 g boiled chicken and 150 g cucumber, tomato and Chinese cabbage salad with homemade sauce | Citrus to taste and boiled egg in any way |
| Fifth | 200 g carrot salad, 2 eggs and herbs to taste with homemade sauce | 2 carrots and citrus to taste | 200 g baked cod and an egg boiled in any way |
| Sixth | 150 g cottage cheese 0% fat and citrus to taste | 2 eggs and citrus, cooked in any way to taste | A serving of green tea and any vegetables |
| Seventh | 2 eggs boiled in any way, citrus, a serving of tea or coffee with sweetener | Citrus to taste, 100 g of cottage cheese 0% fat and a portion of green tea | Baked beef steak 200 g and citrus to taste |
Egg diet menu for 2 weeks
If you want to lose more excess weight, you can use the egg diet menu for 2 weeks. Depending on the initial weight, it will allow you to get rid of 7 to 15 kilograms.
An example of an egg diet menu for 2 weeks:
| Day | Breakfast | Dinner | Dinner |
| First | 2 eggs cooked in any way, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs, a tomato and a serving of green tea cooked in any way | 2 eggs cooked in any way, 200 g of vinaigrette, cooked without oil, and a serving of green tea |
| Second | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs and citrus, cooked in any way to taste | Baked beef steak 200 g, cucumber-tomato salad with celery |
| Third | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, a dish with spinach and a serving of green tea | 2 eggs cooked in any way, Chinese cabbage and beet salad and a serving of green tea |
| Fourth | 2 eggs cooked in any way, citrus to taste, a serving of tea or coffee with sweetener | 2 eggs cooked in any way, a platter with spinach and a serving of coffee with sweetener | 200 g vinaigrette cooked without oil, 100 g cottage cheese 0% fat and a serving of green tea |
| Fifth | Baked omelet, citrus to taste and a portion of tea or coffee with sweetener | 2 boiled eggs, spinach platter and a serving of tea or coffee with sweetener | 200 g vinaigrette, cooked without oil, 100 g broccoli and a serving of green tea |
| Sixth | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | 150 g salad of apples, oranges, pears and kiwi | Baked beef steak 150 g, 2 tomatoes, celery and a serving of tea or coffee with sweetener |
| Seventh | 2 eggs cooked in any way, citrus to taste, a serving of tea or coffee with sweetener | 200 g boiled chicken meat, tomato and citrus to taste | Carrot, tomato, broccoli, 100 g of boiled chicken and a serving of tea or coffee with sweetener |
The diet in the second week is the same. If you wish, you can choose any of your favorite breakfasts, lunches or dinners.
Egg diet menu for 4 weeks
For 4 weeks of observing the egg diet, you can lose 10-20 kilograms, depending on the initial weight, but this is an extremely serious test. It is important for the full health of the body that the diet is balanced. If you feel worse on this diet, it is better to stop it.
Egg diet menu for the first week:
| Day | Breakfast | Dinner | Dinner |
| First | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | Fruit salad and 200 g of boiled chicken meat | Baked beef steak 200 g and citrus to taste |
| Second | 2 eggs cooked in any way, citrus to taste and a serving of tea or coffee with sweetener | 200 g boiled chicken and citrus to taste | 200 g of any boiled vegetables |
| Third | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | Several permitted fruits to taste | 200 g boiled beef |
| Fourth | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs cooked in any way and a platter of steamed vegetables | 150 g baked hake and citrus to taste |
| Fifth | 2 eggs cooked in any way, citrus to taste and a serving of tea or coffee with sweetener | Several permitted fruits to taste | Baked Lean Meat and Carrot Cucumber Salad with Broccoli |
| Sixth | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | Toast with low fat cheese and 2 tomatoes | Baked beef steak 200 g |
| Seventh | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 200 g boiled chicken meat | 2 eggs cooked in any way, cucumber-tomato salad and citrus to taste |
Egg diet menu for the second week:
| Day | Breakfast | Dinner | Dinner |
| First | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 150 g baked lean meat and cucumber-tomato salad | 2 eggs cooked in any way, cucumber-tomato salad and citrus to taste |
| Second | 2 eggs cooked in any way, citrus to taste and a serving of tea or coffee with sweetener | 200 g baked lean meat with cucumber | 2 eggs cooked in any way and a salad of permitted fruits |
| Third | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | 150 g boiled chicken meat and cucumber-tomato salad | 2 eggs cooked in any way, cucumber-tomato salad and citrus to taste |
| Fourth | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 2 eggs cooked in any way, 150 g low-fat cheese and 100 g steamed vegetables | 2 eggs cooked in any way, 150 g low-fat cheese and 100 g steamed vegetables |
| Fifth | 2 eggs cooked in any way, citrus to taste and a serving of tea or coffee with sweetener | 200 g baked pollock with cucumber | 2 eggs cooked in any way, cucumber-tomato salad and citrus to taste |
| Sixth | Poached egg, citrus to taste and a serving of tea or coffee with sweetener | 200 g boiled chicken, 2 tomatoes and citrus to taste | 2 eggs cooked in any way and a salad of permitted fruits |
| Seventh | Baked omelet, citrus to taste and a serving of tea or coffee with sweetener | 150 g boiled beef, 2 cucumbers and citrus to taste | 200 g boiled chicken, 2 tomatoes and citrus to taste |
The third and fourth week correspond to the first and second.
On a note! If you feel hungry while dieting, you can snack on a couple of apples or cucumbers between meals.
Real Reviews of the Egg Diet
With the right diet and adherence to the calorie deficit necessary for weight loss, the effect will not be long in coming. We invite you to read the reviews and results of the egg diet.
Elena, 24 years old
After the New Year holidays, I always have a couple of extra pounds. I tried many different diets, but there was no result, but recently I found reviews about the egg diet and decided to try it too. The diet was pretty monotonous, every day citrus fruits and eggs, but the 5 kilograms gained during the holidays went away in a week, and it was definitely worth it. Recommend!
Vera, 32 years old
This is not the first time I have been on this diet, several times I tried to eat like this for 4 weeks. Kilograms just melt before our eyes. But you need to be patient, because the food is pretty monotonous. I recommend it to everyone who wants to lose weight, it has been tested on myself - minus 15 kg per month. Only the load on the liver is quite large, so if there are problems with it, do not take it.
Alexandra, 29 years old
I spent 2 weeks on an egg diet, and the result is obvious: 8 kilograms is gone. Initially weighed 86, so I really strive to lose weight, and so far this diet pleases. The volumes are leaving right before our eyes, this is something unreal! Very like! I hope I can sit to the end, the diet is not easy.
