Eggs contain a lot of nutrients, are very saturated and don't contain a lot of calories. Therefore, they are often recommended to be consumed on multiple diets. There are also egg diets. How to observe them correctly?
Different egg diets
What do eggs contain? A useful product is rich in vitamins A, K, E, D, group B, calcium, copper, iron, phosphorus, iodine, potassium, amino acids, useful protein, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for losing weight? They contain a minimal amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat stores. In addition, the protein contained in this product helps maintain muscle mass.
All egg diets involve using not only the main product, but other equally healthy foods. There are different options for the egg diet, but the rules are common.
Here are the basic rules to help you get rid of those extra pounds faster:
- you need to drink lots of clean water. Also coffee, tea (no sugar), dried fruit jams are allowed;
- all fruits and nuts 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 cucumber or carrots;
- you cannot exchange meals;
- if it is allowed to eat the product in a certain way, it cannot be prepared in any other way. For example, if cooked chicken can be eaten, it cannot be cooked or roasted;
- there must be a lot of citrus in the diet, as they stimulate fat burning processes;
- you cannot use salt in the kitchen;
- portions should be small.
Egg diets are 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 for three days. You can only eat eggs, vegetables and grapefruit. You can only eat one type of vegetable at a time. It is allowed to drink green and black tea and water.
The diet menu will look like this:
- in the morning: half a grapefruit and an egg;
- snack: salad;
- lunch: boiled vegetables and eggs, green tea;
- afternoon snack: half a grapefruit;
- dinner: salad and egg.
The diet is very hungry. So it's hard to bear it. If you feel hungry, it's best to try another diet option.
A five-day diet is more satisfying. You can eat chicken, vegetables, apples, citrus fruits, turkey, fish, seafood, cottage cheese. You can only nibble fruit.
Here is the diet menu:
- breakfast: some eggs, grapefruit and tea;
- lunch: chicken (fish), egg, salad and orange;
- dinner: two hard-boiled eggs, cottage 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 thing is that breakfast consists of eggs, citrus fruits and green tea. And the rest of the time you can cook healthy meals.
You can create a diet menu like this:
- in the morning: two eggs, citrus fruits and a cup of unsweetened green tea;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, jam; or ear, cooked chicken breast, roasted vegetables, fruit drink;
- 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 should include not only eggs but also cottage cheese. These are two main products. Also you can eat fish, fruits, vegetables, lean meat. You are allowed to drink kefir, juice and herbal tea.
The menu will look like this:
- breakfast: kefir, citrus fruits and two boiled eggs (just like that);
- lunch: meat with vegetables and tea; or boiled chicken fillet and salad; or cottage cheese, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or cottage cheese and a slice of cooked meat, lettuce; or vegetable salad with cottage cheese and kefir.
The main point is that every day you need to eat some eggs and 200 g of cottage cheese. And the rest of the menu can be varied.
Healthy Egg Recipes
Usually during the diet, it is suggested to eat boiled eggs. But if you want to diversify the menu, you can try other egg dishes. It's true that the process of losing weight will be slow, but it will be easier to lose weight. Recipes must be low in calories.
Omelet with vegetables
A simple and healthy recipe. It is necessary to chop a tomato, half a pepper and half a small onion. Saute the vegetables for five minutes, cover with beaten eggs and milk and cook over low heat covered.
Mushroom omelet
Cut some mushrooms and saute. Beat two eggs with milk, salt and pepper and place in a skillet. When the omelet is stuck, add the mushrooms, cover with half of the omelet and cook under the lid for another five minutes.
To roll
Prepare an egg pancake. To do this, beat an egg with milk, salt, chopped herbs, add a little flour. Cook covered. Remove from pan and let cool a little. Chop colored sweet peppers, red onion, parsley. You can add curd or processed cheese. Place the minced meat in an egg pancake and wrap in a rolling pin.
casserole
Chop a large bunch of spinach, two onions and spring onions. Throw away everything, salt and pepper. Put the mixture into baking molds. Pour the egg over. Cook 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 skillet. After a few minutes, add chopped peppers, tomatoes, olives and herbs. Cook, covered, for about 10-15 minutes. The recipe is healthy and at the same time the dish is delicious.
Stuffed eggs
To make the dish dietary, one should avoid mayonnaise, fatty meat, fish. Better to use vegetables, herbs, seafood. And fill the filling with yogurt, low-fat cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of plain yogurt 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, these dishes should be eaten in moderation.