Eggs contain a lot of nutrients, saturate well and do not contain very many calories. Therefore, they are often recommended to be consumed during various diets. There are also egg diets. How to follow them correctly?
Different egg diets
What do eggs contain? A healthy 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 weight loss? They contain a minimum amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. Also, the protein contained in this product helps to maintain muscle mass.
All egg diets involve the use of not only the main product, but also other equally healthy food. There are different options for the egg diet, but the rules are common.
Here are the basic rules to help you get rid of 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 allowed, except for 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;
- you can not swap 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 baked;
- there should be a lot of citruses 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 those with serious 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 vegetables at a time. It is allowed to drink green and black tea and water.
The diet menu will be 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 egg.
The diet is pretty hungry. Therefore, it is difficult to withstand it. If you feel 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 fruits.
Here is the diet menu:
- breakfast: a couple of 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 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 any healthy meals.
You can create a diet menu like this:
- in the morning: two eggs, citrus 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 be like this:
- breakfast: kefir, citrus and two boiled eggs (only 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 slice of boiled meat, 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 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. True, the process of losing weight will slow down, but losing weight will be easier. Recipes should be low in calories.
Omelet with vegetables
A simple and healthy recipe. It is necessary to chop a tomato, half a bell pepper and half a small onion. Stew the vegetables for five minutes, cover with beaten eggs and milk and cook, covered over low heat.
Omelet with mushrooms
Cut a few mushrooms and stew. Beat two eggs with milk, salt and pepper, pour into a frying pan. When the omelet has grabbed, put the mushrooms, cover with one half of the omelet 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 sweet colored peppers, red onion, parsley. You can add curd or processed 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 green onions. Put out everything, salt and pepper. Put the mixture into baking tins. Pour the egg on top. Cook 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 frying pan. After a couple of minutes, add chopped bell 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, low-fat sour cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of natural yogurt will 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, such dishes should be consumed in moderation.