Eggs contain many nutrients, good satiety and do not contain many calories. Therefore, they are often recommended to be consumed in different diets. There is also the egg diet. How to observe them correctly?
Different egg diets
What do eggs contain? A useful product that is rich in vitamins A, K, E, D, group B, calcium, copper, iron, phosphorus, iodine, potassium, amino acids, useful proteins, polyunsaturated fatty acids, lecithin and other substanceshave other values.
Why are eggs good for weight loss? They contain a minimal amount of carbohydrates, quench hunger, fatty acids prevent the formation of stored fat. In addition, the protein contained in this product helps maintain muscle mass.
All egg diets include not only the use of the main product, but also the use of other healthy foods. There are many different options for an egg diet, but the rules are universal.
Here are the basic rules to help you lose weight faster:
- You need to drink plenty of clean water. And coffee, tea (unsweetened), dried fruit are also allowed;
- all kinds of fruit and dried fruit are allowed, except mango, banana, date, fig and grape;
- you can eat any vegetables except potatoes;
- If you have a strong feeling of hunger, you can eat cucumbers or carrots;
- you cannot swap meals;
- if it is allowed to eat the product in a certain form, it cannot be processed in any other way. For example, if chicken can be boiled, it cannot be stewed or grilled;
- should include more citrus in the diet, as they stimulate fat burning;
- you can not use salt in cooking;
- portions must be small.
The egg diet is not suitable for people with severe 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 options
The simplest diet lasts three days. You can only eat eggs, vegetables and grapefruit. You can only eat one vegetable at a time. It is allowed to drink green and black tea and water.
The diet menu will be as follows:
- in the morning: half a grapefruit and an egg;
- snack: salad;
- lunch: stewed vegetables and eggs, green tea;
- afternoon snack: half a grapefruit;
- dinner: salad and eggs.
The diet is quite hungry. So it's very difficult to deal with it. If you feel hungry, it is better to try another diet option.
A five-day diet will make you more satisfied. You can eat chicken, vegetables, apples, citrus fruits, turkey, fish, seafood, cheese. You can only snack on fruit.
Here is the diet menu:
- breakfast: a few eggs, grapefruit and tea;
- lunch: chicken (fish), eggs, salad and oranges;
- dinner: two hard-boiled eggs, 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 one is breakfast consisting of eggs, citrus 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, citrus and a cup of unsweetened green tea;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, compote; or universal ear, boiled chicken breast, grilled vegetables, fruit juice;
- afternoon snack: a cocktail of yogurt and berries;
- in the evening: buckwheat, salad, kefir, bread, or stew with vegetables and seafood, tea with honey.
There is another interesting option. The menu includes not only eggs but also cheese. These are the two main products. In addition, you can eat fish, fruits, green vegetables, lean meat. Drinking kefir, juice and herbal tea is allowed.
The menu will look like this:
- breakfast: kefir, citrus and two hard-boiled eggs (only this way);
- lunch: beef with vegetables and tea; or stewed chicken fillet and salad; or cheese, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or small cheese and a slice of boiled meat, lettuce; or vegetable salad with cheese and kefir.
The bottom line is that every day you need to eat several eggs and 200 g of cheese. And the rest of the menu can be varied.
Healthy egg recipes
Often during the diet it is recommended to eat boiled eggs. But if you want to diversify the menu, you can try other egg dishes. True, the weight loss process will slow down, but it will be easier to lose weight. Recipes must be low in calories.
Omelette with vegetables
A simple and healthy recipe. Cut a tomato, half a bell pepper and half an onion. Stew vegetables for five minutes, cover with beaten eggs and milk and cook over low heat.
Mushroom omelette
Cut some mushrooms and stew. Beat two eggs with milk, salt and pepper, pour into frying pan. Once the omelette has hardened, add the mushrooms, cover half of the omelette and cover again and cook for another five minutes.
Roll
Prepare an egg tart. To do this, beat an egg with milk, salt, chopped herbs, add a little flour. Cook covered. Remove from pan and let cool slightly. Finely chop sweet peppers, red onions, parsley. You can add curd or processed cheese. Add minced meat to the custard and roll it up.
Casserole
Cut a large bunch of spinach, two onions, and scallions. Remove everything, salt and pepper. Pour the mixture into the baking tin. Pour eggs on top. Cook in the oven for about ten minutes. Breakfast or dinner is very healthy.
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 bell peppers, tomatoes, olives, and chopped herbs. Cook, covered, for about 10-15 minutes. Recipes are healthy and at the same time the dish turns out delicious.
Stuffed eggs
To make a diet, you should avoid using mayonnaise, fatty meat, and fish. Better to use vegetables, herbs, seafood. And fill the filling with yogurt, low-fat sour cream. For example, cottage cheese, boiled shrimp, fresh cucumbers, egg yolks and a small amount of natural yogurt make a great filling. You can garnish with herbs or whole shrimp.
All recipes are low in calories so suitable for proper nutrition and diet. Of course, such dishes should be consumed in moderation.