Eggs contain a lot of nutrients, well saturated and do not contain too many calories. Therefore, they are often recommended to be consumed in 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 minimal amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat stores. Also, the protein contained in this product helps maintain muscle mass.
All egg diets include the use of not only the main product but also other equally healthy foods. There are different options for feeding eggs, but the rules are common.
Here are the basic rules that will help you get rid of extra pounds faster:
- you should drink plenty of clean water. Coffee, tea (without sugar), dried fruit compotes are also allowed.
- all fruits and nuts are allowed, except mangoes, bananas, dates, figs and grapes;
- you can eat vegetables other than potatoes.
- if you have a strong feeling of hunger, you can eat a cucumber or carrot.
- you can not exchange meals.
- If the product is allowed to be consumed in a certain form, it cannot be prepared in any other way. For example, if boiled chicken can be eaten, it cannot be cooked or cooked.
- There should be plenty of citrus fruits in the diet as they stimulate fat burning processes.
- you can not 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 grapefruits. You can only eat one type of vegetable at a time. He is allowed to drink green and black tea and water.
The diet menu will be as follows:
- in the morning: half a grapefruit and an egg.
- snack: salad
- Lunch: cooked vegetables and eggs, green tea
- Afternoon snack: half a grapefruit
- Dinner: salad and egg.
The diet is quite hungry. Therefore, it is difficult to bear. If you are feeling 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: some eggs, grapefruit and tea
- Lunch: chicken (fish), egg, 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 great 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 year you can cook any 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 ear, boiled chicken breast, grilled vegetables, fruit
- Afternoon snack: a yogurt and berry cocktail
- 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. You are allowed to drink kefir, juice and herbal tea.
The menu will be as follows:
- Breakfast: kefir, citrus fruits and two boiled eggs (only this way).
- Lunch: beef with vegetables and tea boiled chicken fillet and salad. or cottage cheese, fruit salad, toast;
- Dinner: steamed fish with vegetables and kefir cottage cheese and a slice of boiled meat, lettuce vegetable salad with cottage cheese and kefir.
The bottom line is that you need to eat a few eggs and 200 g of cottage cheese every day. And the rest of the menu can vary.
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 weight loss process will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelet with vegetables
A simple and healthy recipe. It is necessary to cut a tomato, half a pepper and half a small onion. Boil the vegetables for five minutes, cover with beaten eggs and milk and cook, cover over low heat
Omelet with mushrooms
Chop some mushrooms and stew. Beat two eggs with milk, salt and pepper, put in a pan. When the omelette is set, add 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. The cook is covered. Remove from the pan and cool slightly. Finely chop the sweet peppers, the red onion, the parsley. You can add curd or processed cheese. Put the minced meat in an egg pancake and wrap it in a roll.
Pot
Cut a large bunch of spinach, two onions and green onions. Add everything, salt and pepper. Put the mixture in baking boxes. Pour the egg on top. Cook in the oven for about ten minutes. Very healthy breakfast or dinner.
Healthy pizza
Beat two eggs, two tablespoons of milk, salt, flour and pepper. Pour into a pan. 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 turns out delicious.
Stuffed eggs
To make the dish dietary, you should avoid mayonnaise, fatty meat, fish. Better to use vegetables, herbs, seafood. And fill the filling with yogurt, sour cream with low fat. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of natural yogurt will make a great filling. You can garnish with herbs or whole shrimp.
All recipes are low in calories, so they are suitable for proper nutrition and nutrition. Of course, such dishes should be consumed in moderation.