It is ideal for those who believe in the effectiveness of low carbohydrate diets. The monthly diet developed by American nutritionists in fact prescribes eating eggs every day for only half the period: the rest of the time is spent consolidating the slimming result and controlling the habit of settling for 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 energy reserves of fats and make efforts to process and absorb high doses of proteins. Therefore, 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 nutritional plan, which may not seem very important once you have achieved good results. If you abandon the egg diet incorrectly for 4 weeks, a rapid return of excess weight is almost guaranteed.
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 following two weeks are aimed at consolidating the results (the menu is predominantly low in carbohydrates, plant-based with small portions of proteins);
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;
Egg diet is not suitable for 4 weeks:strict vegetarians suffering from kidney and liver disease, pregnant 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 little glucose and many vitamins and microelements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, to put it in "fairytale" language, the egg is not simple, but "golden"!
Myths and concerns
Many of you probably simultaneously heard the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases: they say that they contain more than enough bad cholesterol, and proteins take too long to digest. So, you might ask, are we even talking about an egg-based diet for up to 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 their 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 damaged reputation) conducted a large-scale study. In its course, it turned out that regular consumption of eggs does not in any way affect "bad cholesterol": its presence 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 number of calories consumed, those who eat sandwiches run a greater risk of becoming obese than those who eat eggs.
When it comes to eggs, however, you shouldn't relax: one of the approximately 20 thousand eggs on sale could be contaminated with active salmonella, a bacterium that causes an acute intestinal infection, especially dangerous for children.
Therefore, when choosing eggs for the egg diet for the full 4 weeks, avoid those whose shell is damaged, streaked or "decorated" with particles of excrement or blood. Experts recommend washing even the cleanest eggs after purchasing them and boiling them so that both 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 cutting board, which is recommended to be rinsed with boiling water after each use, just like the knife used to cut eggs.
How to "sit on eggs" correctly?
"If there is a honeymoon, why shouldn't we have an egg month? ", thought American nutritionists, who, 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 when, within a month of "cooking eggs", those who lost weight lost up to 25 kg (with an initial weight of about 100 kg).
What's 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 filling).
Furthermore, the costs of diet foods become transparent and predictable. And another interesting point: foreign researchers have found that regularly eating the same food really helps to lose weight. This is a rather psychological moment: for example, a nutritionist can recommend eating eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, 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 take into account 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 is not always full of eggs. The main focus is the first two weeks, during which time make sure you eat eggs for breakfast and at least one other time per day.
Starting from the third week, the protein component is replaced by other protein-rich foods (fish, beef or poultry) and the menu becomes particularly rich in fruit and vegetables. The abundance of fiber helps intestinal motility, which is very useful especially if chicken eggs have a strengthening effect on the stool.
During the 4 week egg diet, it is important to get enough fluids (at least 1. 5 liters of plain water per day). As you already know, proteins are a complex substance. During its processing, indigestible residues are formed which is very important to eliminate from the intestine. Therefore, fibers and liquids remain indispensable allies for enthusiasts of a protein diet.
It is strictly forbidden to drink juices and soda during the egg diet. You can treat yourself to a cup of morning coffee without milk or sugar and some herbal tea (unsweetened).
Monotony is the bane of any rigorous eating plan. The 4-week egg diet prohibits additional fat consumption (although it cannot be called fat-free: the eggs themselves, fish and meat contain essential fats, both saturated and unsaturated), but you can experiment with the form of serve food with a clear conscience. Fruits and vegetables (as well as meat) can be cooked without oil, steamed or stewed. You can also replace boiled eggs with baking, make fat-free scrambled eggs or poached eggs. The key is to make sure the egg is cooked evenly.
You cannot eat raw eggs during the 4 week egg diet.
Pros of the egg diet
- Eggs are a delicious food. Even taking into account the restrictions on the use of fats in their preparation, in the egg diet there is room for culinary imagination;
- eggs cook quickly, which means 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 suitable for those involved in fitness;
- egg proteins and trace elements contained in eggs have a positive effect on skin, hair and nails;
- eggs fill you up for a long time: even with small portions, the egg-based diet for 4 weeks can keep hunger at bay.
Cons 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 "figures defaults") - that is, a healthy and balanced diet to call such a nutritional plan in its original form is impossible;
- Excess protein and lack of carbohydrates can cause various problems and disorders, 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
This week breakfast is the same every day: 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 slice of toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: any fruit in any quantity
- Dinner: grilled or boiled lean meat + lettuce
Friday
- Lunch: any boiled vegetable in any quantity (beans, peas, carrots or courgettes) + 2 hard-boiled eggs
- Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit
Saturday
- Lunch: one fruit in unlimited quantities
- Dinner: boiled or grilled fat-free meat + lettuce
Sunday
- Lunch: boiled or grilled skinless chicken + any 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.
Also by 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 grilled lean meat + cucumber salad without seasoning 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 restrictions on volume and quantity.
Monday:fruit (except bananas, grapes, mango, figs)
Tuesday:any boiled or steamed vegetables and fresh vegetables in the form of salad (excluding potatoes)
Wednesday:food combination allowed on Monday and Tuesday
Thursday:boiled or grilled fish + cabbage
Friday:boiled or grilled lean meat or chicken + boiled or steamed vegetables
Saturday and Sunday:one type of fruit every weekend (e. g. only apples on Saturday and only pears on Sunday)
Last week's menu: an alternative to the egg diet
The products admitted on a given day must be distributed throughout the day at one's discretion and consumed without reference to a specific time, but strictly respecting the prescribed quantity.
- Monday:4 grilled beef steaks (75 g each) 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 of cottage cheese, grapefruit, 1 glass of kefir
- Sunday:1 can of tuna in its sauce, 200 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of ricotta, 1 toasted bread, 1 grapefruit
The 4-week egg diet requires strict compliance with the recommendations and does not tolerate violations of the regime. The result of following this rather long and complex diet will be numbers on the scale that are pleasing to the eye. An egg diet for 4 weeks allows you to reach the "dream weight" and only you can maintain it at the desired level by monitoring your diet and physical activity.