Eggs contain a lot of nutrients, saturate well and don't contain many calories. Therefore, they are often recommended to be consumed during various diets. There are also egg based 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 amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. In addition, the proteins contained in this product help maintain muscle mass.
All egg-based diets involve the use of not only the main product, but also other equally healthy foods. There are several egg diet options, but the rules are common.
Here are the basic rules to help you get rid of extra pounds faster:
- you need to drink a lot of clean water. And coffee, tea (without sugar), dried fruit compotes are also allowed;
- all fruits and nuts are allowed, with the exception of mangoes, bananas, dates, figs and grapes;
- you can eat any vegetables except potatoes;
- if you have a strong feeling of hunger, you can eat a cucumber or carrot;
- it is not possible to exchange meals;
- if it is allowed to eat the product in a certain form, it cannot be prepared in any other way. For example, if boiled chicken can be eaten, it cannot be stewed or cooked;
- there should be a lot of citrus fruits in the diet, as they stimulate the processes of fat burning;
- you can not use salt in the kitchen;
- portions should be small.
Egg-based diets are not suitable for those with severe kidney and liver problems. A 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 grapefruits. You can only eat one type of vegetable at a time. Drinking green and black tea and water is allowed.
The diet menu will look like this:
- 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 pretty hungry. Therefore, it is difficult to resist. If you are hungry, it is 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 snack on fruit.
Here is the diet menu:
- breakfast: a couple of eggs, grapefruit and tea;
- lunch: chicken (fish), eggs, salad and orange;
- dinner: two 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 and green tea. And the rest of the time you can cook healthy meals.
You can make 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, 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 cottage cheese as well. These are two main products. Also, you can eat fish, fruits, vegetables, lean meat. Allowed to drink kefir, fruit juices and herbal teas.
The menu will look like this:
- breakfast: kefir, citrus and two hard-boiled eggs (just like that);
- lunch: beef with vegetables and tea; or stewed chicken fillet and salad; or ricotta, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or cottage cheese and a slice of boiled, lettuce; or vegetable salad with cottage cheese and kefir.
The bottom line is that every day you need to eat a couple of eggs and 200g 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. True, the weight loss process will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelette with vegetables
A simple and healthy recipe. It is necessary to chop a tomato, half a pepper and half a small onion. Stew the vegetables for five minutes, cover with beaten eggs and milk and cook, covered, over low heat.
Omelette with mushrooms
Cut some mushrooms and stew. Beat two eggs with milk, salt and pepper, pour into a non-stick pan. When the omelette is taken, put the mushrooms, cover with half of the omelette and cook under the lid for another five minutes.
Roll
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 cool slightly. Finely chop the colored sweet 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.
Casserole
Chop a large bunch of spinach, two onions and spring onions. Turn off everything, add salt and pepper. Put the mixture in the baking molds. Pour over the egg. Bake in the oven for about ten minutes. Very healthy breakfast or dinner.
Healthy pizza
Beat two eggs, a couple of tablespoons of milk, salt, flour and pepper. Pour into a non-stick pan. After a couple of minutes, add the chopped peppers, tomatoes, olives and herbs. Cook, covered, for about 10-15 minutes. The recipe is healthy and at the same time the dish turns out delicious.
Stuffed eggs
To make the diet dish, you should 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 filling. You can decorate with aromatic herbs or whole prawns.
All recipes are low in calories, so they are suitable for proper nutrition and diet. Of course, such dishes should be eaten in moderation.