Eggs are high in nutrients, saturate well, and don't contain a lot of calories. Therefore, it is often recommended to consume them during various 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 proteins, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for weight loss? They contain a minimum of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. In addition, the protein contained in this product helps maintain muscle mass.
All egg diets involve the use of not only the main product, but also 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 shed extra pounds faster:
- you need to drink plenty of clean water. And also coffee, tea (without sugar), dried fruit compotes are allowed;
- all fruits and dried fruits are authorized, with the exception of mangoes, bananas, dates, figs and grapes;
- you can eat all vegetables except potatoes;
- if you have a strong feeling of hunger, you can eat a cucumber or carrot;
- you cannot exchange meals;
- if it is allowed to eat the product in a certain form, then it cannot be prepared in any other way. For example, while boiled chicken can be eaten, it cannot be baked or baked;
- there should be a lot of citrus fruits in the diet, as they stimulate fat burning processes;
- you cannot use salt in cooking;
- portions should be small.
Egg diets are not suitable for people with severe 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. 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: vegetable and egg compote, green tea;
- to taste: half a grapefruit;
- dinner: salad and egg.
The diet is pretty hungry. Therefore, it is difficult to bear it. If you are hungry, it is better 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 snack on 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 the 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 green tea without sugar;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, baked 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. In addition, you can eat fish, fruits, vegetables, lean meat. Allowed to drink kefir, juice and herbal tea.
The menu will look like this:
- breakfast: kefir, citrus and two hard-boiled eggs (only this way);
- lunch: beef with vegetables and tea; or simmered chicken fillet and salad; 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 that every day you need to eat a few 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 hard-boiled eggs. But if you want to diversify the menu, you can try other egg dishes. Certainly, the process of losing weight will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Vegetable omlette
A simple and healthy recipe. You have to chop a tomato, half a pepper and half a small onion. Cook the vegetables for five minutes, cover with beaten eggs and milk and cook, covered, over low heat.
Mushroom omelette
Cut some mushrooms and simmer. Beat two eggs with milk, salt and pepper, pour into a pan. When the omelet has caught, put the mushrooms, cover with half the omelet and cook under the lid for another five minutes.
Roller
Prepare an egg pancake. To do this, beat an egg with milk, salt, chopped herbs, add a little flour. Cook covered. Remove from the pan and let cool slightly. Finely chop the sweet-colored peppers, red onion, parsley. You can add curd or melted cheese. Put the minced meat on an egg pancake and wrap it in a roll.
Pan
Chop a large bunch of spinach, two onions and green onions. Take it all out, salt and pepper. Place the mixture in cake molds. Pour the egg over it. Bake for 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 peppers, tomatoes, olives and herbs. Cook covered for about 10 to 15 minutes. The recipe is healthy and at the same time the dish turns out delicious.
Stuffed eggs
To make the dish diet, you need to avoid mayonnaise, fatty meat, fish. Better to use vegetables, herbs, seafood. And 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 a great garnish. You can decorate with herbs or whole shrimp.
All recipes are low in calories, so they are suitable for good nutrition and a proper diet. Of course, these dishes should be eaten in moderation.