Eggs contain a lot of nutrients, are well saturated, and do not contain many calories. Therefore, it is usually recommended to consume them in a variety of diets. There is also an egg diet. How to observe them correctly?
Different egg diets
What are the ingredients in eggs? Useful products are rich in vitamins A, K, E, D, B family, 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 the least amount of carbohydrates to relieve hunger, and fatty acids prevent the formation of fat reserves. In addition, the protein contained in this product helps maintain muscle mass.
All egg diets involve not only the use of main products, 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 get rid of excess weight faster:
- You need to drink plenty of clean water. Coffee, tea (without sugar), dried fruit preserves are also allowed;
- Except for mangoes, bananas, dates, figs and grapes, all fruits and dried fruits are allowed;
- Except potatoes, you can eat any vegetables;
- If you have a strong sense of hunger, you can eat a cucumber or carrot;
- You can't change meals
- If the product is allowed to be consumed in a certain form, it cannot be prepared in any other way. For example, boiled chicken can be eaten, but it cannot be stewed or roasted;
- There should be a lot of citrus in the diet, because they stimulate the fat burning process;
- You cannot use salt in cooking;
- The part should be small.
The egg diet is not suitable for those with severe kidney and liver problems. Diets that are allergic to gastrointestinal diseases and major products are not recommended.
Detailed diet menu: many choices
The simplest diet lasts three days. You can only eat eggs, vegetables and grapefruit. You can only eat one kind of vegetable at a time. Green tea and black tea and water are allowed.
The diet menu will look like this:
- 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 very hungry. Therefore, it is unbearable. If you feel 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, cheese. You can only eat fruit.
The following is the diet menu:
- Breakfast: a few eggs, grapefruit and tea;
- Lunch: chicken (fish), eggs, salad and oranges;
- Dinner: two boiled eggs, cottage cheese.
You can drink kefir before going to bed. Vegetables can be used to make salads, soups and stews.
There are many changes in the diet for two weeks. The main thing is that breakfast includes eggs, citrus fruits and green tea. You can cook any healthy meals the rest of the time.
You can create a diet menu like this:
- Morning: two eggs, citrus and a cup of sugar-free green tea;
- Snacks: fruit smoothie;
- Lunch: vegetable soup, fish, salad, preserves; or ears, boiled chicken breast, roasted vegetables, fruit drinks;
- Afternoon snack: a cocktail of yogurt and berries;
- Evening: buckwheat, salad, kefir, bread, or stewed 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 also eat fish, fruits, vegetables, and lean meat. Kefir, fruit juice and herbal tea are allowed.
The menu will look like this:
- Breakfast: kefir, citrus and two boiled eggs (only in this way);
- Lunch: beef with vegetables and tea; or stewed chicken fillet and salad; or cottage cheese, fruit salad, toast;
- Dinner: steamed fish with vegetables and kefir; or cottage cheese and a piece of cooked meat, lettuce; or vegetable salad with cottage cheese and kefir.
Most importantly, you need to eat a few eggs and 200 grams of cottage cheese every day. The rest of the menu can be changed.
Healthy egg recipes
Usually during the diet, it is recommended to eat boiled eggs. But if you want to diversify the menu, you can try other egg dishes. It is true that the process of losing weight will be slower, but weight loss will be easier. The recipe should be low-calorie.
Vegetable omelet
A simple and healthy recipe. It is necessary to cut a tomato, half a bell pepper and half a small onion. Simmer the vegetables for five minutes, cover with beaten eggs and milk, cover and cook on low heat.
Mushroom Omelet
Cut a few slices of mushrooms and stew. Beat two eggs with milk, salt and pepper, and pour them into a frying pan. After the omelet is clamped, add mushrooms, cover half of the omelet, cover and cook for another five minutes.
volume
Prepare an egg pancake. To do this, beat the eggs with milk, salt, chopped vanilla, and add a little flour. Cover the pot. Remove from the pot and let cool slightly. Chop the bell pepper, red onion, and parsley. You can add curd or processed cheese. Put the minced meat on the egg pancake and roll it into a roll.
casserole
Cut a large bunch of spinach, two onions and green onions. Throw away everything, salt and pepper. Put the mixture in the baking dish. Pour the eggs 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 the frying pan. After a few minutes, add the chopped bell peppers, tomatoes, olives and herbs. Cover the lid and cook for about 10-15 minutes. The recipe is very healthy and at the same time it is delicious.
Stuffed eggs
In order to make this dish a meal, you should avoid mayonnaise, fatty meat, and fish. It is best to use vegetables, herbs, and seafood. Fill the filling with yogurt and low-fat sour cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of natural yogurt will be excellent fillings. You can garnish 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 eaten in moderation.