4-week egg diet: marked by whites and yolks

It is ideal for those who believe in the effectiveness of a low-carb diet. The monthly weight loss method formulated by American nutritionists actually only stipulates that you should eat eggs only half the time every day: the remaining time is used to consolidate weight loss results and change the habit of contentment.The 4-week egg diet is a serious test of patience and intention! During this month, a dieter's metabolism will undergo major changes: due to adequate protein intake, the body will have to waste fat energy reserves in an effort to process and absorb high doses of protein. Therefore, the main weight loss effects will occur during the first two weeks of dieting. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem very important when good results are already being achieved. If you follow an egg diet incorrectly for 4 weeks, you are almost guaranteed to regain the weight quickly.period:4 weeks;Features:Strictly, the prescribed menu must be strictly adhered to. Eggs are the main product of the first two weeks of the diet, the following two weeks are designed to consolidate the results (the menu is mainly low-carb, plant-based foods and a small amount of protein);result:Up to 25kg (depending on initial weight);Recommended frequency:No more than once per year;Additional effects:Long-term preservation of dietary results due to depletion of fat reserves;Egg diet is not suitable for 4 weeks:Vegans with kidney and liver disease, pregnancy and lactation, allergies to eggs and/or citrus fruits.You should consult your doctor before starting an egg diet for a month!

Eggs are composed of 85% water and 12% proteins (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0. 3% fat and 0. 7% carbohydrate, as well as a small amount of glucose and a large amount of vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, and magnesium. In other words, in the language of "fairy tale", eggs are not simple, but "gold"!

Myths and Concerns

Many of you have probably heard warnings from various therapists and nutritionists that overeating eggs can cause serious illness - they say they contain enough bad cholesterol, and the protein takes a long time to digest. . So, you might ask, maybe we’re even talking about a month-long egg diet?In fact, a similar panic occurred about 20 years ago. To wit: Scientists are sounding the alarm by putting eggs on the "bad list" - regular egg consumption is reported to lead to an increase in blood cholesterol and the development of cholesterol plaques in the arteries.However, researchers at the Harvard School of Public Health (who apparently love eggs and are concerned about undue damage to their reputation) conducted a large-scale study. It turns out that regular egg consumption does not affect "bad cholesterol" in any way - its occurrence is regulated by other factors.Their colleagues in the Journal of the American College of Nutrition found that eggs are one of the healthiest breakfast options. For the same caloric intake, sandwich eaters had a greater risk of obesity than egg eaters.

However, you shouldn't relax when it comes to handling eggs: One in about 20, 000 eggs sold on the market may be contaminated with active salmonella, a bacteria that can cause acute intestinal infections and is especially dangerous for children.

Therefore, when choosing a 4-week egg diet, avoid eggs with damaged shells, streaks, or particles of feces or blood. Experts recommend washing even the cleanest eggs after purchasing and boiling them so that the yolks and whites are completely coagulated (about 5 minutes). It's also important to monitor the expiration date of purchased eggs and store them on a separate shelf in the refrigerator away from meat and milk after purchase. Eggs should be cut on a separate board and it is recommended to rinse them with boiling water after each use, just like the knife you use to cut eggs.

How to "sit an egg" correctly?

American nutritionists thought this way: "If there is a honeymoon, why shouldn't we have an egg moon? " Based on the success of the 7-day egg diet, they invented the 4-week egg week. The longer it lasts, the better the effect. According to records, within a month of "egg sitting", dieters can lose up to 25 kilograms (the initial weight is about 100 kilograms).

What are the benefits of an egg diet? Why does it last 4 weeks? With eggs you get pure protein without excess fat and fewer unnecessary calories (also because in principle you eat less - since eggs are perfectly satiating).

Additionally, the cost of food on a diet becomes transparent and predictable. There's something even more interesting: Overseas researchers have found that eating the same foods regularly does help with weight loss. This is a rather psychological moment: a nutritionist might recommend eggs for dinner every Wednesday and Saturday, for example. Of course, this in itself will not help you lose dozens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. Understanding this mechanism obviously won't hurt those who are body conscious and trying to control their weight.

Do you like eggs? The 4-week egg diet is a great way to test how strong this food craving is.

However, not everything is so simple on the one-month egg diet. The main surprise is that it. . . isn't always eggy. The main focus is on the first two weeks, during which you make sure to eat eggs for breakfast and at least once a day.From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes particularly rich in fruits and vegetables. The rich fiber aids intestinal motility, which is very useful, especially since eggs have a fortifying effect on stools.During the 4 weeks of the egg diet, it is very important to have adequate fluid intake (at least 1. 5 liters of purified water per day). As you know, protein is a complex substance. During its processing, indigestible residues are formed and it is important to remove them from the intestines. Therefore, fiber and fluids remain indispensable allies for protein diet lovers.

Juice and soda are strictly prohibited on the egg diet. You can have a cup of coffee without milk or sugar and herbal tea (without sugar) in the morning.

Monotony is the bane of any strict diet plan. The 4-week egg diet prohibits additional fat intake (although it cannot be called fat-free - eggs themselves, fish and meat all contain essential fats, both saturated and unsaturated), but you can try it with a clear conscience. Vegetables and fruits (as well as meat) can be baked, steamed or stewed without oil. You can also bake instead of boiling eggs to make fat-free scrambled or poached eggs. The key is to make sure the eggs are heated evenly.No raw eggs should be eaten during the 4-week egg diet.

Advantages of the Egg Diet

• Eggs are a delicious food. Even taking into account restrictions on the use of fat in preparation, the egg diet still leaves room for culinary imagination.
• Eggs cook quickly, which means the diet doesn't require a separate resource of time. In the second part of the 4-week egg diet, easy-to-cook foods are also included when eggs are no longer the main dish;
• Like other protein diets, the egg diet is great for bodybuilders;
• The protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
• Eggs keep you full for longer—even if you only eat a small amount of eggs, four weeks of the egg diet can keep you from feeling hungry.

Disadvantages and Risks of the 4-Week Egg Diet

• Although the egg diet is relatively diverse, it remains a fad diet that almost completely excludes certain types of macronutrients (fats and fast carbohydrates become such "default numbers" during a four-week egg diet)- That is, it is impossible to call a nutrition program healthy and balanced in its original form;
• Excess protein and a lack of carbohydrates can lead to a variety of problems and illnesses, from migraines to bad breath. If you notice adverse changes in your condition, stop eating and consult your doctor.

4-Week Egg Diet: Detailed Menu and Review for Week 1

Breakfast has been the same every day this week - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit.on Monday

• Lunch: One piece of any fruit, no limit to the quantity
• Dinner: Lean meat (boiled or grilled)

Tuesday

• Lunch: Boiled or grilled skinless chicken
• Dinner: Cucumber, tomato, lettuce, bell pepper and carrot salad, 2 eggs, + 1 slice of toast + 1 grapefruit or orange

Wednesday

• Lunch: any amount of low-fat, slightly salty cheese + 1 slice of toast + tomato
• Dinner: Lean meat, boiled or grilled

Thursday

• Lunch: One piece of any fruit, no limit to the quantity
• Dinner: Lean grilled or boiled meat + lettuce

Friday

• Lunch: One serving of any number of boiled vegetables (beans, green beans, carrots or zucchini) + 2 boiled eggs
• Dinner: Boiled or grilled fish + a serving of lettuce + 1 orange or grapefruit

Saturday

• Lunch: One piece of fruit, unlimited
• Dinner: Boiled or grilled fat-free meat + lettuce

Sunday

• Lunch: Poached or grilled skinless chicken + any steamed vegetables + tomatoes + 1 grapefruit or orange
• Dinner: Same as lunch

The Egg Diet: The Complete Menu for Week Two

Breakfast is the same as the first week.Further by day of the week:on Monday

• Lunch: Boiled or grilled lean meat + lettuce
• Dinner: 2 eggs + lettuce + grapefruit

TuesdaySame menu as MondayWednesday

• Lunch: Boiled or grilled lean meat + cucumber salad, no seasoning or salt
• Dinner: 2 eggs + grapefruit

Thursday

• Lunch: 2 eggs + boiled vegetables + cheese
• Dinner: 2 eggs

Friday

• Lunch: Grilled or boiled meat + 2-3 tomatoes
• Dinner: 2 eggs

Saturday

• Lunch: Friday lunch menu + yuzu
• Dinner: Fruit salad (such as apples, pears, oranges), no dressing

Sunday

• Lunch: Boiled skinless chicken + boiled vegetables + 1 grapefruit
• Dinner: Same as lunch

The Egg Diet: The Complete Menu for Week Three

In the third week, all food allowed for that day can be eaten at any time, with no restrictions on quantity or quantity.on Monday:Fruit (except bananas, grapes, mangoes, figs)Tuesday:Any boiled or steamed vegetables and fresh vegetables in salad form (excluding potatoes)Wednesday:Allowed food combinations on Monday and TuesdayThursday:Fish, boiled or grilled + cabbageFriday:Boiled or grilled lean meat or chicken + boiled or steamed vegetablesSaturday and Sunday:Eat only one type of fruit each weekend (for example, only apples on Saturday and pears on Sunday)

Last Week’s Menu – Get Rid of the Egg Diet

The products allowed on a given day must be distributed and consumed on their own during the day, without reference to specific times, but strictly in compliance with the prescribed quantities.

• on Monday:4 grilled veal steaks (75g each) or 1/4 skinless poached chicken, 1 can of tuna sauce, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
• Tuesday:200 grams of boiled meat, 4 cucumbers, 3 tomatoes, 1 slice of toast, 1 grapefruit, 1 apple or pear
• Wednesday:300g boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cheese, 1 slice of toast, 1 grapefruit
• Thursday:½ boiled chicken with skin, 1 cucumber, 3 tomatoes, 1 slice of toast, 1 grapefruit
• Friday:3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit
• Saturday:2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g mozzarella, grapefruit, 1 cup kefir
• Sunday:1 can of tuna stock, 200g of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cheese, 1 slice of toast, 1 grapefruit

The 4-week egg diet requires strict adherence to the recommendations, and violations will not be tolerated. The results of following this rather long and complex diet will be eye-pleasing numbers. A 4-week egg diet can get you to your "dream weight" and keep it at the ideal level only by monitoring your diet and physical activity.