Eggs are high in nutrients, saturated well and low in calories. Therefore, it is often recommended to eat them during various diets. There are also egg diets. How to look at them properly?
Different egg diets
What's in eggs? Useful 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 of carbohydrates, alleviate hunger, fatty acids prevent the formation of fat reserves. Also, the protein contained in this product helps maintain muscle mass.
All egg diets involve not only the use of the main product, but 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 extra pounds faster:
- you need to drink plenty of clean water. And also allowed coffee, tea (without sugar), dried fruit compotes;
- all fruits and dried fruits are allowed, except mangoes, bananas, dates, figs and grapes;
- you can eat any vegetable except potatoes;
- if you have a strong feeling of hunger, you can eat a cucumber or a carrot;
- you cannot exchange meals;
- if the product is allowed to be eaten 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;
- the diet should contain plenty of citrus, as they stimulate fat burning processes;
- you cannot use salt in cooking;
- the portions should be small.
Egg diets are not suitable for those with severe kidney and liver problems. Diet for gastrointestinal tract diseases and allergies to the main product is not recommended.
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 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 egg.
The diet is pretty hungry. Therefore, it is difficult to withstand. 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, cottage cheese. You can only snack on fruit.
Here is the diet menu:
- breakfast: a few eggs, grapefruit and tea;
- lunch: chicken (fish), egg, salad and orange;
- dinner: two boiled eggs, cottage cheese.
Before you go to bed, you can drink kefir. Vegetables can be used to make salads, soups and stews.
There is a lot of variety in the fortnightly diet. The main thing is that breakfast contains 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 sugar-free green tea;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, baked vegetables, fruit drink;
- afternoon snack: 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 look like this:
- breakfast: kefir, citrus and two boiled eggs (this way only);
- 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 cooked meat, lettuce; or a 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 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. True, the process of losing weight will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelet with vegetables
Simple and healthy recipe. It is necessary to chop tomatoes, 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. Once the omelet is caught, add the mushrooms, cover with half the omelet and cook under the lid for another five minutes.
Rolla
Prepare an egg pancake. To do this, beat 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. Place the minced meat on an egg pancake and wrap in a roll.
Casserole
Cut a large drop of spinach, two onions and green onions. Add everything, salt and pepper. Place the mixture in a baking dish. Pour the egg on top. Cook 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 a frying pan. After a few 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 is tasty.
Stuffed eggs
To make the dish a diet, you should avoid mayonnaise, fatty meats, fish. It is best 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 ideal for proper nutrition and diet. Of course, such dishes should be eaten in moderation.