Eggs contain many nutrients, are well saturated, and do not contain many calories. Therefore, it is often recommended to consume them during various diets. There are also diets with eggs. 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 minimum amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. In addition, the protein contained in this product helps maintain muscle mass.
All egg diets involve the use of 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 shed the extra pounds faster:
- you need to drink a lot of clean water. And it is also allowed coffee, tea (without sugar), compotes of dried fruits;
- all fruits and nuts are allowed, except 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 cannot exchange meals;
- if you are allowed to eat the product in a certain way, it cannot be prepared in another way. For example, if you can eat boiled chicken, you cannot cook it or bake it;
- there must be a lot of citrus in the diet, as they stimulate fat burning processes;
- you cannot use salt for cooking;
- portions should be small.
Egg-based diets are not suitable for people with severe kidney or liver problems. A diet for diseases of the gastrointestinal tract 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. 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;
- snack: half a grapefruit;
- dinner: salad and egg.
The diet is quite hungry. Therefore, it is difficult to bear it. If you are hungry, it is better to try another diet option.
A five-day diet is more satisfying. You can eat chicken, vegetables, apples, citrus, turkey, fish, shellfish, cottage cheese. You can only chop fruits.
Here is the diet menu:
- breakfast: a couple of eggs, grapefruit and tea;
- lunch: chicken (fish), egg, salad and orange;
- dinner: two hard-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 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 fruits and a cup of unsweetened green tea;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, baked vegetables, fruit drink;
- snack: a cocktail of yogurt and red 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. Also, you can eat fish, fruits, vegetables, lean meats. It is allowed to drink kefir, juice and herbal tea.
The menu will be like this:
- breakfast - kefir, citrus and two boiled eggs (just this way);
- lunch: veal with vegetables and tea; or salad and stewed chicken fillet; 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 should eat a couple of eggs and 200 g of cottage cheese. And the rest of the menu can be varied.
Healthy recipes with eggs
Usually during the diet, it is suggested to eat hard boiled eggs. But if you want to diversify the menu, you can try other egg dishes. It is true that the process of losing weight will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelette 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 the beaten eggs and milk and cook covered over low heat.
Omelette with mushrooms
Cut some mushrooms and cook. Beat two eggs with milk, salt and pepper, pour into a pan. When the tortilla has caught, put the mushrooms, cover with half the tortilla and cook under the lid for another five minutes.
Roll
Make 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 the colored sweet peppers, the red onion, the parsley. You can add cottage cheese or processed cheese. Put the minced meat in an egg pancake and wrap it in a roll.
Casserole
Chop a large bunch of spinach, two onions, and chives. Take out everything, salt and pepper. Put the mixture in baking molds. 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 skillet. After a couple of minutes, add the bell peppers, tomatoes, olives, and chopped herbs. Cook, covered, for about 10-15 minutes. The recipe is healthy and at the same time the dish is delicious.
Stuffed eggs
To make the dish dietary, you need to avoid mayonnaise, fatty meats and fish. It is 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 plain yogurt will make a great 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.