The appearance of extra pounds is associated with the chosen nutritional system. To stabilize your weight, nutritionists recommend following a new diet for a month. This is enough to introduce new healthy habits that will allow you to achieve a slim silhouette. An egg diet for 4 weeks ensures a lasting effect. Thus, protein nutrition not only ensures rapid fat burning, but also the formation of a balanced system.
Why are eggs the basis?
The traditional product contains only 45 kcal, ensures long-lasting satiety and is combined with essential nutrients. Included in the menu of recovery programs for chronic and acute pathological diseases. A variety of diet options allows everyone to choose the best option for an egg diet for 4 weeks.
Beneficial properties:
- contains beauty vitamins A and E, which help maintain hair youthfulness, elasticity, strength and shine;
- B vitamins are responsible for the state of the nervous system; regular intake ensures resistance to stress and a stable psycho-emotional state;
- Biotin is involved in the process of carbohydrate absorption; with a lack of the latter, there is an active breakdown of fat deposits, which has a significant effect on body volume;
- Lutein has antioxidant properties, prevents fatigue and stress and improves brain function;
- Minerals are involved in tissue formation, stabilize the functioning of the digestive system, increase immune properties, the supply of important elements allows you to increase performance and feel a surge of energy;
- Amino acids ensure the normal functioning of systems and organs, there is no weight loss due to the destruction of muscle fibers, only fat deposits are broken down, which contributes to a beautiful relief silhouette.
An egg quickly quenches hunger and keeps you full for a long time. It is fully absorbed by the body and combines with other proteins - meat, fish, dairy products. Allows you to achieve the desired slimness, the final result does not depend on the initial volume. In this way, you can lose 20 kg or undergo "drying" to create a beautiful, sculpted muscular frame. An egg diet for 4 weeks allows you to get rid of waste and toxins and normalize the functioning of systems and organs.
advantages and disadvantages
New eating habits are not always beneficial, the 4 week egg diet is not a universal program. Taking into account all the pitfalls, it is possible to avoid failures and the "boomerang" effect in the form of weight gain.
Advantages:
- no feeling of hunger, eggs ensure a quick and long-lasting feeling of satiety;
- the menu is not limited to a few products, the diet is quite varied, defects in taste can be avoided;
- Anyone can prepare simple dishes with a minimum of time and culinary skills;
- With moderate physical activity it is possible to create a beautiful silhouette;
- The weight loss effect is also observed due to a reduction in fluid and the restoration of lymphatic flow.
Disadvantages:
- Eggs are allergenic products and long-term consumption can cause previously unobserved intolerance symptoms;
- a sharp decrease in carbohydrate intake can lead to weakness and dizziness;
- To achieve the desired effect, it is important to follow the basic principles and not take breaks for "rest days" with cakes and sandwiches.
In addition, there are a number of usage restrictions:
- pregnancy, breastfeeding;
- product intolerance;
- dysfunction of the cardiovascular system;
- high cholesterol;
- pathologies of the excretory system;
- Liver dysfunction.
Basic rules
The egg diet menu for 4 weeks includes proteins, fats and carbohydrates. There is no shortage of important elements, so innovations in nutrition do not lead to stress. If you follow all the recommendations, the volume reduction will be as effective as possible, you will be able to lose weight and switch to a balanced diet.
Basic rules:
- a week before starting the diet, you need to exclude fast food, alcohol, snacks and processed foods;
- Drink at least 2 liters of water every day. Between doses you can also drink tea, coffee, herbal decoctions and uzvar, but without sugar.
- A protein diet requires a regular intake of fiber. In addition to raw vegetables, you can use oat bran or ready-made pharmaceutical fiber. You must take these on an empty stomach half an hour before meals, diluting a tablespoon of the product in warm water;
- Fractional meals are one of the main components of success, the egg diet is designed for 4 weeks, the daily menu necessarily includes 3 meals and 2 snacks;
- The portion size is reduced and to lose weight the calorie content must be reduced to 200 grams. - main meal, snack - up to 100 g;
- The main ingredient of the diet can be boiled, made into an omelette or scrambled eggs, but without adding butter, milk or cream, heat treatment is mandatory; Eggs cannot be eaten raw;
- It is necessary to reduce the amount of salt consumed, replace traditional table salt with pink Himalayan salt, which contains a mineral complex, but literally a pinch a day is enough, it is important to add it to ready-made chilled dishes;
- The daily routine also promotes weight loss, in addition to 5 meals, you need to sleep at least 8 hours, fall asleep before 11 p. m. , a balanced combination of work and rest allows you to reduce stress;
- improves mood and provides a boost of energy; moderate physical activity; regular exercise helps to activate metabolism and reduce fat deposits; you should not set Olympic records while dieting; it is easy to systematically lose kilograms without exhausting the body by running marathons ;
- You need to finish the diet properly; in the first week, you can enrich the menu with complex carbohydrates - cereals, whole grain bread, then other foods and even forbidden foods are introduced, but in minimal quantities.
Egg diet for 4 weeks - detailed menu
There are several variants of protein diets that can help you lose weight quickly. Based on the list of basic products, you can create your own diet. Or use the menu for every day in the egg diet table, designed for 4 weeks. In the first 14 days, the right habits are developed and the process of fat cell breakdown is initiated. The last 2 weeks are gentler, the main goal is to maintain the chosen system and continue to lose kilograms little by little.
Authorized products:
- chicken, quail eggs;
- meat - chicken, turkey, rabbit, veal;
- low-fat fish, seafood;
- Vegetables – only those containing starch are excluded;
- Fruits - seasonal fruits, citrus fruits, as well as sour berries are the prerogative;
- Dairy products – low-fat kefir, yogurt, cottage cheese, unsalted cheese;
- cereals - buckwheat, oat bran;
- nuts, flaxseeds, sesame seeds;
- legumes - asparagus, lentils;
- olive, sesame, linseed oil;
- fresh herbs;
- Spices;
- Drinks - green tea, herbal teas, dried fruit drinks without sugar.
Prohibited products:
- meat - lamb, pork, beef;
- fatty fish;
- vegetables - potatoes, corn;
- Fruits - bananas, figs, grapes;
- sausages, smoked meats;
- semi-finished products;
- preserves, marinades;
- bakery products;
- Dairy products – butter, cheese, fermented baked milk;
- sweets – including honey;
- Alcohol, carbonated drinks, compote.
Egg diet for 4 weeks, detailed menu in the table:
| Breakfast | Dinner | Dinner | Snacks | |
|---|---|---|---|---|
| 1 day | 2 eggs, cottage cheese, berries, coffee | Vegetable broth, chicken cutlet | Baked veal with rocket and tomato salad | Cottage cheese, berries, applesauce |
| 2 day | Omelette, fresh cucumber and aloe | Braised rabbit, carrot salad | Curd casserole with pear | Kefir, cashews |
| 3rd day | Unsalted cheese, fresh berries | Lentil soup with grilled zucchini | Scrambled eggs, boiled broccoli | Quark mousse with spinach, apples |
| 4th day | 2 boiled eggs, iceberg lettuce with orange and sesame | Tomato puree soup, steamed turkey meatballs | Baked fish, seaweed | Dried fruits, unsweetened yogurt |
| 5th day | Omelette with cheese and herbs, herbal tea | Boiled fish with beetroot salad | Mix salad with mussels and cucumber | Berry smoothie, nuts |
| 6th day | 2 boiled eggs, peppers, olives, rocket salad | Chicken breast, sauerkraut and cranberries | Pumpkin casserole with veal | Cheese cheese, pear, various nuts |
| 7th day | Scrambled eggs, fruit slices, green tea | Bean soup, salad with cabbage and cucumbers | Steamed fish cutlets, boiled beet salad | Kefir, baked apples |
| 8th day | 2 boiled eggs, fruit salad with yogurt, chamomile tea | Mushroom broth, baked chicken breast, tomato juice | Braised rabbit with vegetable stew | Quark mass with dried apricots and plums |
| 9th day | Omelette, celery, pumpkin and pineapple salad, coffee | Chicken cutlet, fennel and celery puree | Steamed fish with sauerkraut and olive salad | Yogurt, nuts |
| 10th day | 2 eggs, mixed salad with grapefruit, feta cheese, green tea | Carrot puree, steamed turkey cutlets | Veal chop, vegetable slices | Apple and cottage cheese casserole |
| 11th day | Omelet with tomatoes, berries, coffee | Brussels sprouts and Jerusalem artichoke soup, baked chicken breast with spices | Salad of broccoli, grilled zucchini and boiled beef | Berry smoothie, sheep cheese |
| 12th day | Omelet with cottage cheese and fresh herbs, sliced vegetables, coffee | Braised turkey in tomato and carrot salad | Steamed fish cutlets, cucumber and pepper salad | Pear, apple, almonds, pumpkin seeds |
| 13th day | 2 boiled eggs, orange, green tea | Beet and pumpkin soup, chicken schnitzel | Seaweed salad with egg, shrimp | Berry puree, feta cheese |
| Day 14 | Omelet, oat bran, tomato juice | Lentil puree, cabbage salad, cucumber, peppers | Turkey fillet with ragout of zucchini, eggplant, Jerusalem artichoke | Yoghurt with flax seeds, orange |
| 15th day | 2 boiled eggs, stewed buckwheat, chopped vegetables | Fish broth, zucchini, grilled eggplant with boiled mussels | Chicken meatballs with fresh cabbage and apple salad | Berries, nuts |
| 16th day | Oatmeal with yogurt, green tea | 2 boiled eggs, chicken and celery soup, tomato juice | Baked fish with spices, salad with cucumber, peppers, carrots | Applesauce, nuts |
| Day 17 | Cottage cheese casserole, berry smoothie | Omelet with boiled chicken breast, warm salad with eggplant, zucchini | Fish cutlet with sliced vegetables | Grapefruit, sheep cheese |
| Day 18 | Buckwheat bran, 2 eggs, fresh cucumber, celery, aloe | Mushroom soup, salad with chicken, cucumbers and grilled zucchini | Boiled veal, stewed cabbage | Apple, orange, mixed nuts |
| Day 19 | Omelette, chicken schnitzel, vegetable slices | Pumpkin and fennel soup, boiled fish | Green salad made from cucumbers, broccoli, spinach, boiled turkey | Yogurt, berries |
| 20th day | 2 boiled eggs, oat bran, green tea | Chicken broth, vegetable stew | Salad with mussels, shrimps, spinach and tomatoes | Orange, mixed nuts |
| Day 21 | Omelette, berry smoothie | Vegetable soup, baked chicken | Veal with eggplant and pumpkin puree | Casserole with cottage cheese and berries |
| Day 22 | 2 eggs, fruit salad, herbal tea | Chicken rolls with mushrooms, vegetable slices | Bean puree with fresh cucumbers, celery stick | Applesauce, nuts |
| Day 23 | Cottage cheese casserole with apple, green tea | Scrambled eggs, oatmeal, salad with cucumbers, tomatoes | Braised rabbit, sauerkraut | Yogurt, pear, nuts |
| Day 24 | 2 boiled eggs, salad with rocket, cucumbers, carrots | Tomato soup, chicken cutlet | Boiled fish, seaweed with sesame | Berry puree, curd mass with dried fruits |
| Day 25 | Oatmeal, berries | 2 eggs, mushroom broth | Grilled shrimps with zucchini, eggplant, peppers | Kefir, baked apple |
| Day 26 | Buckwheat bran, fruit salad, green tea | Chicken omelette, vegetable slices | Steamed fish, broccoli | Yogurt, various berries |
| Day 27 | 2 boiled eggs, cottage cheese with herbs, herbal tea | Tomato soup, roast turkey with spices | Braised veal with eggplant, carrots | Grapefruit, sheep cheese |
| Day 28 | 2 boiled eggs, cucumber and pepper smoothie | Warm salad with spinach, zucchini and chicken breast | Steamed fish cutlet, celery and fennel puree | Yoghurt, apple |
Egg and orange diet for 4 weeks
There is a more radical option: you can lose weight faster using the egg-orange diet menu for 4 weeks. But there are many more contraindications: it is not recommended for high acidity and allergies to citrus fruits. It does not apply to balanced nutritional systems, but rather serves to create a relieving silhouette. The program is designed for one month, it is possible to lose weight from 3 to 15 kg. The menu for every day of the egg diet for 4 weeks necessarily includes eggs and citrus fruits. Complex carbohydrates are excluded, you can only eat fruits, vegetables, fish, lean meat and dairy products. It does not differ in variety; the first week's diet is repeated throughout the month.
Egg and orange diet menu
Monday:
- Breakfast – 2 boiled eggs, orange, herbal tea;
- Lunch – boiled chicken, vegetable salad;
- Dinner - chicken meatballs, salad with fresh cabbage.
Tuesday:
- Breakfast – 2 boiled eggs, orange, herbal tea;
- Lunch – chicken soup, salad with tomatoes, fennel;
- Dinner - boiled veal, stewed asparagus.
Wednesday:
- Breakfast – 2 boiled eggs, orange, green tea;
- Lunch – turkey cutlet, cucumbers, tomatoes;
- Dinner - stewed fish, salad with fresh cabbage.
Thursday:
- Breakfast – 2 boiled eggs, orange, coffee;
- Lunch – chicken broth, grilled vegetables;
- Dinner - fish cutlet, tomatoes, peppers.
Friday:
- Breakfast – 2 boiled eggs, orange, green tea;
- Lunch – chicken with stewed mushrooms;
- Breakfast - cottage cheese casserole with herbs.
Saturday:
- Breakfast – 2 boiled eggs, grapefruit, coffee;
- Lunch - boiled beef, salad with cucumbers, tomatoes, peppers;
- Dinner - fish cutlet, stewed asparagus.
Resurrection:
- Breakfast – 2 boiled eggs, grapefruit, green coffee;
- Lunch – vegetable broth, chicken cutlet;
- Dinner - squid with seaweed.
Reviews and results of the egg diet for 4 weeks
- "I decided to lose weight before the beach season and chose the simplest and cheapest diet. The first days were difficult without sweets and bread, weakness appeared and I took it out on loved ones. But the result was worth it, thanks to the egg diet I was able to lose 7 kg. "
- "I was on the egg diet for 4 weeks and was impressed by the positive reviews. I lost 3 kg in a month, I'm still a few kilograms short of reaching my ideal weight. It was difficult for me to give up carbohydrates, so I treated myself to chocolate and sweet coffee. "
- "After my second pregnancy, I gained 15 kilograms. I tried everything but I couldn't stand any diet. And the egg helped me, I wasn't hungry, I happily cooked new dishes. After I got out, I try to follow a protein diet at least one day a week, I manage to maintain the weight, there is no longer an accordion effect. "