Eggs contain many nutrients, saturate well and do not contain very many calories. Therefore, it is often recommended that they be consumed under different 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 protein, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for weight loss? They contain a minimum of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. The protein in this product also helps maintain muscle mass.
All egg eating habits involve not only the main product 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 extra pounds faster:
- you should drink plenty of clean water. And also coffee, tea (without sugar), dried fruit compotes are allowed;
- all fruits and dried fruits are allowed except mangoes, bananas, dates, figs and grapes;
- you can eat all vegetables except potatoes;
- if you have a strong feeling of hunger, you can eat a cucumber or carrot;
- you can not exchange meals
- if it is allowed to eat the product in a certain form, it can not be cooked in any other way. For example, if boiled chicken can be eaten, it cannot be boiled or baked;
- there should be a lot of citrus in the diet as they stimulate fat burning processes;
- you can not use salt for cooking;
- portions should be small.
Egg-eaters are not suitable for those with severe 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 vegetable at a time. It 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: stewed vegetables and eggs, green tea;
- afternoon meal: half a grapefruit;
- dinner: salad and eggs.
The diet is quite hungry. Therefore, it is difficult to resist 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 fruit.
Here is the diet menu:
- breakfast: a few eggs, grapefruit and tea;
- lunch: chicken (fish), eggs, 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 variation in the two-week diet. The most important thing is that the breakfast consists of eggs, citrus fruits and green tea. And the rest of the time you can cook 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;
- breakfast: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, baked vegetables, fruit drink;
- afternoon meal: a cocktail with yogurt and berries;
- in the evening: buckwheat, lettuce, kefir, bread or stew with vegetables and seafood, tea with honey.
There is another interesting possibility. 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 meats. Allowed to drink kefir, juice and herbal tea.
The menu will be as follows:
- 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 piece of cooked meat, salad; or vegetable salad with cottage cheese and kefir.
The point is that every day you should eat a few eggs and 200 g of cottage cheese. And the rest of the menu can be varied.
Healthy egg recipes
It is usually suggested to eat boiled eggs during the diet. 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 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 chop a tomato, half a pepper and half a small onion. Fry the vegetables for five minutes, cover with beaten egg and milk and cook, covered over low heat.
Omelette with mushrooms
Cut a few mushrooms and stew. Beat two eggs with milk, salt and pepper, pour into a frying pan. Once the omelette is gripped, place the mushrooms, cover with one 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. Boil the deck. Remove from pan and allow to cool slightly. Finely chop sweet pepper, red onion, parsley. You can add curd or processed cheese. Place minced meat on an egg pancake and wrap it in a roll.
Casserole
Chop a large bunch of spinach, two onions and green onions. Add everything, salt and pepper. Put the mixture in baking tins. Pour the egg on top. Cook in the oven for approx. 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 the chopped peppers, tomatoes, olives and herbs. Boil, covered, for approx. 10-15 minutes. The recipe is healthy, and at the same time the dish turns out delicious.
Stuffed eggs
To make the dish diet, avoid mayonnaise, fatty meats, 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 have few calories, so they are suitable for proper nutrition and diet. Of course, such dishes should be consumed in moderation.