Eggs are high in nutrients, well-saturated and low in calories. Therefore, it is often recommended to consume during different diets. There are also egg diets. How can they be properly observed?
Different egg diets
What does an egg contain? The useful product is rich in vitamins A, K, E, D, B group, calcium, copper, iron, phosphorus, iodine, potassium, amino acids, useful protein, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for weight loss? Contains a minimum amount of carbohydrates, eliminates hunger, fatty acids prevent the formation of fat reserves. The protein in this product also helps maintain muscle mass.
All egg diets include not only the main product, but also other healthy foods. There are different options for the egg diet, but the rules are common.
Here are some basic rules to help you get rid of extra pounds faster:
- you should drink very clean water. Coffee, tea (without sugar), dried fruit compotes are also allowed;
- all fruits and dried fruits are allowed except mangoes, bananas, dates, figs and grapes;
- you can eat any vegetable except potatoes;
- If you have a strong feeling of hunger, you can eat cucumbers or carrots;
- you can't change dishes;
- If the product is allowed to be eaten in a certain form, it cannot be prepared in any other way. For example, if boiled chicken can be eaten, it will not be cooked or uncooked;
- there should be a lot of citrus in the diet, because it stimulates fat burning processes;
- you cannot use salt in food;
- parts should be small.
Egg diets are not suitable for those with serious kidney and liver problems. 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 type of vegetable at a time. Green and black tea and water are allowed.
The diet menu will be as follows:
- morning: half a grapefruit and one egg;
- snack: salad;
- dinner: boiled vegetables and eggs, green tea;
- afternoon snack: half a grapefruit;
- dinner: salad and eggs.
The diet is very hungry. Therefore, it is difficult to endure. If you feel hungry, it is better to try another diet option.
The five-day diet is more satisfying. You can eat chicken, vegetables, apples, citrus fruits, turkey, fish, seafood, cottage cheese. You can only snack on fruit.
Here is the diet menu:
- breakfast: a few eggs, grapefruit and tea;
- dinner: chicken (fish), eggs, salad and orange;
- dinner: two boiled eggs, cottage cheese.
You can drink kefir before bed. Vegetables can be used in salads, soups and meals.
There is a lot of variety in the two-week diet. The main thing is that breakfast consists of eggs, citrus fruits and green tea. The rest of the time you can cook any healthy meal.
You can create such a diet menu:
- morning: two eggs, a cup of green tea without citrus and sugar;
- snack: fruit smoothie;
- dinner: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, cooked vegetables, fruit drink;
- afternoon snack: a yogurt and berry cocktail;
- evening: buckwheat, salad, kefir, casserole with bread or vegetables and seafood, tea with honey.
There is another interesting option. The menu should include not only eggs, but also cottage cheese. These are the two main products. In addition, you can eat fish, fruits, vegetables, lean meat. Kefir, fruit juice and herbal tea are allowed.
The menu will be as follows:
- breakfast: kefir, citrus and two boiled eggs (only in this way);
- dinner: beef with vegetables and tea; or baked chicken fillets and salads; or cottage cheese, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or cottage cheese and a slice of boiled meat, lettuce; or vegetable salad with cottage cheese and kefir.
The main thing is to eat one or two eggs and 200 g of cottage cheese every day. And the rest of the menu can be changed.
Healthy egg recipes
It is generally recommended to eat boiled eggs during the diet. But if you want to diversify the menu, you can try other egg dishes. It is true that the process of losing weight will slow down, but it will be easier to lose weight. Tariffs should be low in calories.
Vegetable omelet
A simple and healthy recipe. You need to chop a tomato, half a bell pepper and half a small onion. Cook the vegetables for five minutes, cover with beaten eggs and milk and simmer.
Mushroom omelet
Cut a few mushrooms and stew. Beat two eggs with milk, salt and pepper and pour into a frying pan. When you catch the omelette, place the mushrooms, cover half of the omelette and cook for another five minutes under the lid.
Roll
Prepare an egg pancake. To do this, beat an egg with milk, salt, chopped herbs, add a little flour. The cook is covered. Remove from the pan and let cool slightly. Finely chop the sweet pepper, red onion and parsley. You can add cottage cheese or processed cheese. Place the minced meat on top of the egg pancakes and wrap in a roll.
Casserole
Chop a large bunch of spinach, two onions and green onions. Turn off everything, salt and pepper. Put the mixture in bread bowls. Pour the egg on top. Bake in the oven for about ten minutes. Very healthy breakfast or dinner.
Healthy pizza
Beat two eggs, a few tablespoons of milk, salt, flour and pepper. Pour into a frying pan. After a few minutes, add the chopped bell peppers, tomatoes, olives and herbs. Cover and cook for about 10-15 minutes. The recipe is healthy and at the same time the food turns out delicious.
Stuffed eggs
You should avoid mayonnaise, fatty meat and fish in your diet. It is better to use vegetables, herbs, seafood. Fill the filling with yogurt, low-fat sour cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of natural yogurt will make an excellent filling. You can decorate with herbs or whole shrimp.
All recipes are low in calories, so they are suitable for proper nutrition and diet. Of course, such dishes should be consumed in small quantities.