Different options for egg diets with detailed menus and recipes: lose weight with proteins. Different options for egg diets with detailed menus and recipes: lose weight with proteins Protein diet menu for 4 weeks

Low-carb, protein, budget and effective - the egg diet is a weight loss system that does not take long to get used to. An egg is a product that is constantly present in the diet of almost every person, its cost is quite acceptable, its taste is excellent, and its health benefits are undeniable. And most importantly, this is not a mono-diet, which promises a variety of diet, and not an exhausting hunger strike.

Slimming mechanism

An egg is a fairly high-calorie product, as evidenced by simple mathematics:

• in 100 g of boiled chicken egg - 160 kcal (average weight of 1 pc. - 50 g);
• in 100 g of yolk - 352 kcal (weight in 1 pc. - 20 g);
• in 100 g of protein - 44 kcal (weight in 1 pc. - 30 g).

If you eat 2 eggs per meal, you get a sufficient amount of energy value, but then how does weight loss happen?

• The rest of the daily diet is low in calories, since the amount of carbohydrates and fats consumed is reduced to a minimum;
• proteins are digested for a long time, making it easy to survive the time between main meals;
• eggs contain a huge amount of vitamins, amino acids and other benefits that ensure the normal functioning of the body during the diet;
• such a nutrition system causes the liver to produce ketones, which effectively suppress hunger;
• unsaturated acids fight fat deposits;
• proteins require a lot of energy to digest - this is how calories are spent.

If you continue to eat 2 eggs every morning after the diet, you can keep the results achieved for a long time.

nice bonus. Eggs strengthen bones, joints, the immune system and increase mental performance.

Advantages and disadvantages

The egg diet has a lot of positive characteristics that will persistently tempt you to use it. And yet much more attention should be paid to the cons.

Advantages

• Does not suffer from hunger;
• ease of cooking;
• variety of recipes;
• the formation of muscle mass with constant sports;
• persistent results.

disadvantages

• Cholesterol rises;
• lethargy and decreased performance due to lack of carbohydrates;
• constipation, flatulence, bloating, bad breath as side effects due to the abundance of protein foods;
• coffee ban;
• strict adherence to the menu;
• high risk of failure;
• refusal of intense physical activity;
• A 4-week diet risks ending with serious stomach problems.

Ignore at least one drawback - then health complications may arise. So weigh the pros and cons beforehand.

Contraindications

To prevent complications, you must first study the contraindications:

• allergy;
• pathology of the kidneys, liver;
• cardiovascular diseases;
• problems with the pancreas;
• hypertension;
• gastritis, ulcer.

The presence of chronic diseases, the state of pregnancy and lactation are also relative contraindications for the egg diet. So first you need to consult with your doctor.

1. Give preference to soft-boiled eggs, because they are better absorbed.
2. The maximum number of eggs that can be eaten per day is 4 pieces.
3. Limit your salt intake.
4. If frying, then without oil. The best cooking method is baking.
5. Dinner - 4 hours before going to bed.
6. Snacks are excluded.
7. Daily water consumption - at least 2 liters.
8. If a four-week egg diet is chosen, the weight loss process should be supervised by specialists.
9. Better than others, the weekly version affects the figure and health.
10. Of the physical activities, you need to leave only morning exercises, walking,. Gym and running without the support of carbohydrates can be very exhausting.

This diet is characterized by the use of citrus fruits for breakfast, which is no accident. In tandem with eggs, they prolong the feeling of satiety, contribute to even more fast weight loss. Grapefruits are especially useful.

On a note. Try to use only fresh eggs, whose "age" does not exceed a week. Starting from day 8, they lose amino acids.

Product Lists

The egg diet is quite strict, as it involves strict adherence to the menu. To compile it, use the lists of foods that you can and cannot eat as part of protein weight loss.

Allowed:

• low-calorie fruits: apricots, apples, pineapples, citrus fruits, pears, pomelo, peach, kiwi, plums, watermelons, melons;
• vegetables: tomatoes, zucchini, carrots, broccoli, squash, onions, eggplants, cucumbers, radishes;
• legumes: beans, green peas;
• greens, lettuce;
• lean meat: beef, chicken, rabbit, turkey (but without the skin);
• lean fish ( haddock , pollock ), seafood;
• low-fat dairy products;
• bread: toast, cereal, bran, diet crackers;
• drinks: tea, herbal decoctions, chicory (without milk and sweeteners);
• salad dressings: lemon juice, ginger, balsamic vinegar.

Forbidden:

• mayonnaise;
• rich broths.
• carbohydrates: pasta, pastries, confectionery, potatoes, cereals, sugar;
• coffee and other drinks containing caffeine;
• alcohol.
• high-calorie fruits: persimmons, bananas, cherries, mangoes, grapes, figs, dates, avocados;
• pork, lamb, duck, goose;
• fatty dairy products;
• drinks: juices, soft drinks, alcohol;
• sweets: sweets, sugar, chocolate, honey;
• dressings: mayonnaise, soy sauce, ketchup.

If you break loose and allow yourself something from the prohibited list, nutritionists advise starting a diet from the very beginning.

Options

Since the egg diet does not apply to mono-fasting and involves a fairly extended list of auxiliary products, there are many variations.

Perhaps the most popular is Maggi. A two-week diet on egg whites helps to achieve good results, with which, however, you should be careful due to numerous contraindications and side effects.

The diet on egg yolks is much more mildly tolerated, since the dishes have a more pleasant taste, there are not so many proteins in it. However, you will not lose many kilograms.

If you are interested in one of these weight loss systems, see them for more detailed description in separate articles:

Keep in mind. For weight loss, you can use not only chicken, but also quail eggs. They have a lot more protein.

Menu

Using this technique, you can lose weight both quickly (express diets for 3 days) and for a long time (arrange a marathon for a month). It all depends on how many pounds you want to lose. If not more than 5 - look for options for 1 week so that protein foods do not harm the body. If from 5 to 10 - you can look at the menu for 2 weeks. If the problem is tens of kilograms excess weight, egg diet for 4 weeks - that's what you need.

With the preparation of the diet will help a detailed menu for every day, compiled for different terms separately.

Menu for 7 days

Menu for 14 days

The peculiarity of the menu for 2 weeks is that every day you have to start with the same breakfast. It consists of half a citrus and 2 eggs. If the number of servings is not indicated, the dish can be eaten in unlimited quantities.

In 2 weeks, you can lose up to 7 kg.

Egg diet menu for 28 days

The four-week diet assumes the same breakfast for the first 2 weeks of weight loss: 2 eggs and half an orange. At 3 and 4 weeks, all of these products are divided into 4 daily servings. Losses can be up to 10 kg.

1 Week

2 weeks

3 and 4 weeks

Despite the fact that foods can be eaten in unlimited quantities, it is worth controlling your appetite.

Recipes

In order to diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. They fit perfectly into this system nutrition.

Protein Fitness Salad

Ingredients:

• 300 gr chicken fillet;
• 50 ml low-fat sour cream;
• 2 eggs;
• 3 lettuce leaves;
• clove of garlic;
• basil.

Cooking

1. Cut the fillet into small pieces, fry in a dry frying pan until golden brown. Salt, pepper.
2. Chop basil and add to chicken.
3. Mince the garlic and add to the salad.
4. Boil, peel, cut into pieces of eggs, add to the salad.
5. Fill with sour cream.
6. Mix.
7. Spread on lettuce leaves.

Ingredients:

• 2 liters of broth (vegetable or chicken);
• 100 gr cornstarch;
• 6 eggs;
• soy sauce;
• 30 gr (ground or fresh, finely chopped);
• 2 cinnamon sticks;
• 200 gr tofu;
• 200 gr Beijing cabbage;
• green onion;
• a few cloves of garlic.

Cooking

1. Add ginger, chopped garlic, tofu cubes, soy sauce to the boiling broth.
2. Dilute 60 g of starch in a small amount of water and knead so that there are no lumps. After that, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
3. Boil 5 minutes.
4. In a separate bowl, beat the eggs with the remaining starch.
5. cut into strips chinese cabbage.
6. Pour the egg-starch mixture into the soup, add the cabbage.
7. Boil 10 min.
8. Sprinkle with herbs before use.

Diet omelette with chicken and mushrooms

Ingredients:

• 20 ml;
• bulb;
• 50 gr boiled chicken fillet;
• 8 champignons;
• 8 small tomatoes;
• parsley;
• 4 eggs;
• 20 gr grated cheese;
• 20 gr sweet pepper.

Cooking

1. Heat up the oil in a frying pan.
2. Fry chopped onion.
3. Finely chop the fillet, add to the onion, fry for 2 minutes.
4. Cut the mushrooms into 4 parts, add to the omelet.
5. Cut each tomato into 4 parts, put in a pan.
6. Chop the parsley, pour into an omelet.
7. Whisk the eggs with a tablespoon of water. Salt, pepper.
8. Pour into skillet; cook 3 minutes.
9. Sprinkle the omelet with grated cheese, put in the grill until browned.
10. Sprinkle with sweet pepper rings and chopped parsley before serving.

Despite the fact that a huge number of dietary dishes can be prepared from eggs, without salt and dressings, most of them lose their excellent taste. And even if they can be enjoyed in the first 2-3 days of the diet, then the four-week marathon runs the risk of ending much earlier. Therefore, in order to experience this weight loss system for yourself, you must either love this product very much, or take into account only short-term options.

Effective disposal of extra pounds is a matter of concern to many women and men. Some seek to gain attractiveness and youth, others follow medical indications to prevent dangerous diseases. Regular foods, such as chicken eggs, will help you lose weight. An egg diet, designed for 4 weeks, will help not only say goodbye to excess fat, but also improve the body.

The essence and features of the four-week egg diet

The egg is one of the unique products. Despite the facts about the high content of cholesterol in it, many modern nutritionists necessarily include it in the diet of their patients. Yes, cholesterol is indeed present in it, but it is not deposited on the walls of blood vessels, as with the regular use of transgenic fats.

The whites and yolks contain:

• amino acids vital for humans (tryptophan, etc.);
• antioxidants;
• trace elements (manganese, iron, zinc, etc.);
• vitamins (A, most of the B group, biotin, choline, etc.).

The delicate protein shell and the soft “middle” of the egg are almost completely absorbed in the human stomach (by 95–97% within 3–4 hours). No product is processed so quickly and efficiently.

The egg diet is one of the most effective. It is suitable for those for whom the feeling of hunger is unacceptable (sucking in the pit of the stomach brings discomfort), as well as for people with slow blood circulation. The result - the loss of several kilograms - is achieved due to the activation of certain chemical processes in the body (the breakdown of fats, the activation of metabolism).

A 4-week diet menu based on chicken eggs is intended for those who want to radically transform their appearance for the better. Most great results in combination with light physical exertion, they reached 25–28 kg, however, such records are achieved by those who initially had a very large weight.

The diet is considered a low-carbohydrate protein diet. It cannot be classified as fat-free, since the protein and yolk contain saturated and unsaturated fats in not large quantities. It is allowed to sit on it once every six months or less.

Useful fact. Chicken protein is a multicomponent, complex substance, gifted to us by nature. In the process of its processing, unsplit residues are formed in the stomach. Remove them from the body will help vegetables, which contain vegetable fiber, and an abundance pure water.

The benefits of a protein diet include:

• ease of cooking;
• simple and satisfying food that provides the body with all the necessary substances;
• the ability to get rid of the fat layer, while strengthening muscles due to protein;
• opportunity to increase inventory vital energy, as well as strengthen memory and improve concentration.

Reviews of doctors and nutritionists, patients' opinions about the results

The University of Louisiana conducted a study in which one group of women ate eggs in the morning, while the other chose more high-calorie foods (bread and other pastries). The duration of the experiment was limited to 2 months. The results were amazing - women who ate eggs for breakfast were able to:

• noticeably lose body weight;
• significantly (up to 10–15 cm) reduce the waist and hips;
• improve overall well-being;
• improve the condition of the skin, hair and nails;
• increase overall tone, become more active and energetic.

According to Dr. N. Dhurandhar, an egg breakfast can make you feel full and reduce the calorie content of lunch.

According to the results carried out at the Surrey University of Nutrition, it became known that the egg diet does not change the level of cholesterol in the blood. Therefore, you can not worry that weight loss will be accompanied by the formation of plaques and blockage of blood vessels.

Good to know. Diet takes into account unique properties chicken egg. Eaten in the morning, it has been scientifically proven to help you lose weight much faster than scrambled eggs or evening scrambled eggs.

Contraindications and restrictions on the diet for 4 weeks

• pregnant and breastfeeding;
• suffering from chronic alcoholism;
• patients with various diseases of the liver or kidneys (pyelonephritis, cirrhosis, etc.);
• patients with diseases of the heart and blood vessels;
• convinced vegetarians;
• with violations of the intestines (flatulence, etc.);
• with individual intolerance to citrus fruits or chicken eggs.

In this case, instead of reducing body weight, unpleasant symptoms appear (disturbances in the digestive tract, bad smell from oral cavity, rashes on the skin) and the state of health worsens.

Before starting a diet, it is useful to consult a qualified doctor. He will tell you how correct the choice of the protein menu is.

Some doctors oppose the diet because of the severe restriction of carbohydrates. For this reason, some people who lose weight during the first week feel fatigue and lethargy. However, this phenomenon is temporary, it manifests itself selectively, not for everyone.

Note to those who are losing weight. Even if the body reacts normally to chicken eggs and oranges in ordinary life, side symptoms may occur during the diet - from weakness to a rash on the skin of the body. Therefore, it is advisable to lose weight under the supervision of a doctor or a qualified nutritionist.

Doctors do not advise switching to a protein-vegetable diet immediately after an illness, when the body is depleted.

Principles and rules of nutrition

The main rule of the 4-week egg diet is to strictly follow all the recommendations, adhere to the list of allowed foods.

During the first 14 days, it is possible to lose an average of about 7 kg. This includes:

• excess fluid accumulated in the body;
• part of the body fat.

The scheme of 3 meals a day is strictly observed, additional "snacks" are prohibited. With a strong feeling of hunger, it is allowed to quench it with a vegetable or fruit in order to "accustom" the body to a new regimen, but not overeat. Do this a couple of hours after the main meal. Dine no later than 18.00.

Strong drinks - alcohol, coffee - will have to be abandoned. Welcome:

• herbal decoctions;
• green tea (no sugar);
• pure non-carbonated water, in the amount of 1.5–2 liters per day (to normalize metabolic processes);
• soda (no more than 1 glass per day).

Note to newbies. Not every one of us can force ourselves to drink a 2-liter bottle of clean water on the very first day of the diet. You can go for a trick: put a small cup of water near you at work or at home, take a few sips from it every half hour. So the body "gets used" to the life-giving moisture.

The meat needed for the diet is any lean:

• poultry (chicken, turkey) without skin;
• beef;
• veal.

You can cook it different ways. If the boiled breast seems tasteless, it is successfully baked in the oven or stewed, fried on a grill without fat and marinade.

Cottage cheese is suitable with a fat content of 0 to 5%. Sprinkling it with sugar or salt, trying to improve the taste, is strictly prohibited!

Eggs are chosen both "store" and homemade. It is important that the product is fresh, with a clean, undamaged shell, and kept cold. Boil them for at least 5 minutes.

The advantage is that based on the recommended products, you can independently come up with new recipes - for example, make a pate from cottage cheese and vegetables, or change the composition of salads. Those who are tired of the “egg” monotony can experiment with the preparation of the main product: cook the talker in a dry frying pan or bake it. The use of raw eggs is contraindicated.

Vegetables are boiled in plain water, not in meat or fish broth. Almost all types are allowed, except for potatoes:

• zucchini (zucchini);
• eggplant;
• carrot;
• beans (ideally green beans);
• young peas;
• and etc.

Spices (oregano, Provence herbs, etc.) and herbs will help improve the taste of dishes. Garlic and onions are excluded, as they whet the appetite.

List of prohibited foods and detailed menu

For a month, meals in the morning will be standard:

• ½ any citrus;
• 1-2 soft-boiled eggs

This is how many dancers eat before a performance.

An approximate menu for the first week is shown in table 1:

Table 1 - lunches and dinners for beginners to lose weight

It is possible to exclude any products from the diet, but it is not recommended to replace them with others.

The diet from 8 to 14 days is shown in table 2. Breakfast remains unchanged.

Table 2 - Diet menu of the second week

For the next two weeks, the menu can be compiled based on data from 1-2 weeks and general recommendations given in tables 3 and 4.

Sticking to this satisfying and effective diet will not be difficult. The main advantage is the result that persists for a long time (up to six months or more).

The difference in the menu is explained simply:

• the first two weeks the body "rebuilds" to the correct and healthy diet;
• the third week - fixing the result;
• the latter is the development of the habit of small portions.

The period from 15 to 28 days can be called preparation for leaving the diet.

It is important to know. "Egg-vegetable" nutrition fully provides the body with all the substances necessary for normal life. Therefore, there is no need to take any multivitamin complexes on your own.

Egg-orange diet: features and approximate diet

There are special occasions in life when you urgently need to put yourself in order and lose a couple of extra pounds. This is where a diet based on chicken eggs and oranges comes to the rescue. It is considered short-term (for 5-7 days), but very effective:

• excess weight goes away, the result remains for a long time;
• the skin is tightened;
• the stomach becomes more elastic and flat.

The composition of the daily diet is quite simple:

• soft-boiled eggs (white and yolk) - 6 pcs.;
• medium-sized oranges - 6 pcs.

An approximate meal plan would be:

• breakfast - 1 egg;
• a break of about an hour;
• second breakfast - orange;
• a break of 1–1.5 hours, and then in the same way, alternating allowed products.

It turns out fractional combined nutrition, which is supplemented with green tea and pure non-carbonated water. In the evenings, it is allowed to pamper yourself and add 1 tsp to tea. natural honey.

Coffee lovers. It is allowed to treat yourself to a cup of your favorite drink, but no more than one per day. But it must be prepared without sugar and artificial sweeteners, as well as without milk and cream.

Pitfalls and side effects

Citrus fruits and yolks are strong allergens. Therefore, it is necessary to monitor the reaction of the body, and at the slightest indisposition, stop the egg-orange diet.

With extreme caution, the use of citrus fruits should be taken by people with certain diseases of the gastrointestinal tract (gastritis, stomach ulcers, etc.). Just a few slices of orange or grapefruit can increase acid levels and provoke an attack.

The right way out of the diet

Getting off the egg diet is very easy. An organism accustomed to small portions will simply not be able to digest a large amount of food. Therefore, you can eat everything, with the exception of dishes with refined sugar (confectionery, milk chocolate, cakes and pastries), until you are completely saturated.

Many people who have lost weight note that they get so used to the “right” menu with protein, low-fat foods and fiber that they continue to build their daily diet on them.

Weight loss experts advise eating an egg, low-fat cheese or citrus fruits every day for the first 7-10 days after the diet. Those with a sweet tooth can afford to enjoy their favorite "harmful things", but in a meager amount, preferably in the morning (before 12.00). Be sure to continue to observe the drinking diet - at least 2 liters of clean water per day, other drinks - at the discretion.

An egg white diet in the shortest possible time can save a woman from extra pounds, because eggs, and especially protein, are very low in calories. Nutritionists have statistically confirmed that people who consume scrambled eggs for breakfast, or any other type of cooked eggs, lose two-thirds more weight than people who choose other foods for breakfast.

Egg 4 week diet has a high ability to eliminate body fat. But what is the reason for this phenomenon, if the myth about the calorie content of eggs is widespread everywhere? The whole secret is that eggs provide a person with a feeling of satiety for a very long time.

In the state of Louisiana, an experiment was conducted by nutritionists. They observed overweight women and determined what kind of food they prefer. Those women who adhered to low-fat diets (and the 4-week egg diet is such) were divided into two subgroups: one group had breakfast with 1-2 eggs, and the second - a roll, according to the calorie content of the egg.

Both groups ate the same number of rolls and eggs. After that, control weighings were carried out. Women who ate eggs for breakfast lost 65% more weight than women in the second group. It has been proven that people who eat eggs for breakfast consume significantly less food during the day, which is associated with a feeling of satiety. Such properties of eggs provides a high protein content.

Therefore, the egg diet is the most optimal for weight loss, but without compromising it. In addition, eggs are not at all boring food, as many people think. It is enough to enter “egg diet with photo” into the search engine and you will be able to see the abundance of options for how you can use them.

Dear ladies, if you want to improve your health and lose excess body fat in a short time, but do not want to obsessively think about food and experience pain in the stomach that cuts from hunger, then the egg diet is best option For you! Lose weight comfortably and easily!

At best, in a month you will lose 5-7 kilograms, if you are very lucky. In principle, this is not a bad result, but it could be achieved with much more balanced nutrition methods.

The healthiest version of the diet looks like the last 4th week, so there is every reason to believe that the same or even better results can be achieved if you stick to it from the very beginning:

• Instead, we are encouraged to sit on a carbohydrate-free diet with large amounts of protein. In the first week, you will probably notice a weight loss of 2-3 kg or even more. This is because when carbohydrates are not supplied to the body, glycogen stores and fluid from tissues are drastically reduced, reducing overall weight.
• But here in the second week there may be no change in weight at all. The body will already be accustomed to a dense protein diet, unless it feels constantly sleepy and weak without enough glucose in the blood coming from carbohydrates.
• In the third week almost completely disappears and protein. Of the 7 days, only 2 are allowed to eat sources of animal proteins. This will inevitably lead to the loss of muscle tissue, because the body will simply have nothing to store it in the absence of the main building material.
• O fourth week already mentioned above - just it is most like a balanced diet. Although there are no cereals here at all, the body needs them as sources of slow and not dangerous carbohydrates for the figure.

Keep in mind that in the first couple of weeks you are encouraged to eat quite a lot of protein. In fact, with the help of protein, any protein diet (whatever it is called) solves the problem of hunger. Protein is digested for a long time, its calorie content is rather big, so you won’t have to suffer from an empty stomach.

But the kidneys and liver can suffer. Digestion of large amounts of protein not an easy task. To reduce the load on them, it is recommended to drink more fluids, while consuming a minimum of salt. Otherwise, a significant part of the water will be attracted to the salt in the tissue and cause swelling, and with them a new weight gain.

Not so long ago, nutritionists, remembering the tale of Ryaba the chicken, came to the conclusion that with the right approach, the egg will become golden ... for our precious health and figures. And they developed an egg diet, thanks to which in just 4 weeks you can lose a decent amount of extra pounds.

We invite you to try it. This diet is not based on the caloric content of food, but on the chemical reactions that take place in the body. That is why it is necessary to strictly observe the regimen without any change, otherwise there will be no benefit in the diet. If you decide to remove any product, then in no case do not replace it with another.

Slimming mechanism

An egg is a fairly high-calorie product, as evidenced by simple mathematics:

• in 100 g of boiled chicken egg - 160 kcal (average weight of 1 pc. - 50 g);
• in 100 g of yolk - 352 kcal (weight in 1 pc. - 20 g);
• in 100 g of protein - 44 kcal (weight in 1 pc. - 30 g).

If you eat 2 eggs per meal, you get a sufficient amount of energy value, but then how does weight loss happen?

• The rest of the daily diet is low in calories, since the amount of carbohydrates and fats consumed is reduced to a minimum;
• proteins are digested for a long time, making it easy to survive the time between main meals;
• eggs contain a huge amount of vitamins, amino acids and other benefits that ensure the normal functioning of the body during the diet;
• such a nutrition system causes the liver to produce ketones, which effectively suppress hunger;
• unsaturated acids fight fat deposits;
• proteins require a lot of energy to digest - this is how calories are spent.

If you continue to eat 2 eggs every morning after the diet, you can keep the results achieved for a long time.

Distinctive features of the diet

"Diet for 4 weeks" is also called the "Maggi Diet" or "Egg". A low-carbohydrate protein diet, which is based on clearly built biochemical processes of the body. The diet and the time of eating are formed and ordered for their maximum activation, so that the body begins to burn the accumulated fat deposits on its own.

From the name itself it is clear that the diet is long, designed for four weeks. For those who decide to lose weight with it, it is better to start on Monday so as not to confuse the clear sequence of alternating products by day of the week.

And to eliminate doubts about the correct consumption of food, it is necessary to keep a diary in which to paint the menu for each day of the upcoming four-week period. In the diary, you can also note the successes achieved during the day.

An accurately composed menu makes it unnecessary to calculate the calorie content of food and the experiences associated with it. What products are included in the mandatory menu of the "Diets for 4 weeks", what can you eat, and what will you have to give up? The basis of the diet is eggs, lean meat and poultry (turkey, chicken), cottage cheese and low-fat cheese, fish.

As well as fruits and vegetables rich in vitamins, trace elements and fiber. You will have to exclude from the diet: ready-made meat products and semi-finished products, sugar and cereals, high-fat dairy products, pasta and pastries, potatoes and legumes. From fruits not suitable for a diet: bananas, figs, grapes.

Varieties of diets

There are several types of protein diets. The most popular of these are the Atkins diet and the Dukan diet. Both diets have proven themselves due to good results in losing weight.

The Dukan diet is one of the most popular not only in Russia, this technique focuses on reducing carbohydrates to a minimum, only proteins, and bran is included in the diet to improve digestion and cleanse the body.

The technique is long, contains full-fledged 4 stages, which have an individual length, but the results already at the Attack stage will please - minus 3-5 kg ​​in 5 days. The next steps will allow you to introduce carbohydrates into the diet, while continuing to lose weight.

In the Atkins diet, meat and fish are balanced in quantity with vegetables and fruits, and the body receives much less carbohydrates, while proteins and fats are consumed without restriction. The diet itself has 4 stages different duration, but already in the first 2 weeks to lose up to 3-5 kg.

There are several varieties of the egg diet. All of them are quite effective, although they are designed for different results. Therefore, the choice depends solely on how many kilograms you need to lose and how quickly.

If the state of health of the person who is losing weight does not apply to paragraph 5 from the previous list of taboos, then the choice of the term and severity of the protein diet is determined by the number of extra pounds and the task.

A couple of kg interfere, and there are only a few days left before the event? An egg diet will help you (long live eggs and oranges!), Designed for 5 days of solo consumption of citrus fruits and boiled eggs. This cruel test for the gastrointestinal tract and the body will relieve you of hated deposits for a short time.

Restrictions in food and adherence to a mono-diet (1-2 products) entail disastrous consequences for health. Therefore, if your goal is weight loss without weight gain, adequate nutrition, physical activity, an attractive and healthy body, discard thoughts of emergency weight loss and pay attention to a protein diet for 4 weeks.

This option is useful for those who want to quickly lose a certain amount of kg. It does not have a complicated menu and all you need to buy for a week is eggs and oranges. The principle of the diet is as follows: you need to eat 6 eggs and the same amount of fruit per day.

The frequency of admission is every hour. At the same time, only one egg and one orange are allowed per meal. The duration of the diet is a week. Also, do not forget about maintaining a drinking regimen.

Protein Diet Recipes

In order to diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. They fit perfectly into this power system.

Protein Fitness Salad

Ingredients:

• 300 gr chicken fillet;
• 50 ml low-fat sour cream;
• 2 eggs;
• 3 lettuce leaves;
• clove of garlic;
• basil.

Cooking

1. Cut the fillet into small pieces, fry in a dry frying pan until golden brown. Salt, pepper.
2. Chop basil and add to chicken.
3. Mince the garlic and add to the salad.
4. Boil, peel, cut into pieces of eggs, add to the salad.
5. Fill with sour cream.
6. Mix.
7. Spread on lettuce leaves.

Dukan egg soup

Ingredients:

• 2 liters of broth (vegetable or chicken);
• 100 gr cornstarch;
• 6 eggs;
• soy sauce;
• 30 grams of ginger (ground or fresh, finely chopped);
• 2 cinnamon sticks;
• 200 gr tofu;
• 200 gr Beijing cabbage;
• green onions;
• a few cloves of garlic.

Cooking

1. Add ginger, chopped garlic, tofu cubes, soy sauce to the boiling broth.
2. Dilute 60 g of starch in a small amount of water and knead so that there are no lumps. After that, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
3. Boil 5 minutes.
4. In a separate bowl, beat the eggs with the remaining starch.
5. Cut Chinese cabbage into strips.
6. Pour the egg-starch mixture into the soup, add the cabbage.
7. Boil 10 min.
8. Sprinkle with herbs before use.

Diet omelette with chicken and mushrooms

Ingredients:

• 20 ml olive oil;
• bulb;
• 50 gr boiled chicken fillet;
• 8 champignons;
• 8 small tomatoes;
• parsley;
• 4 eggs;
• 20 gr grated cheese;
• 20 gr sweet pepper.

Cooking

1. Heat up the oil in a frying pan.
2. Fry chopped onion.
3. Finely chop the fillet, add to the onion, fry for 2 minutes.
4. Cut the mushrooms into 4 parts, add to the omelet.
5. Cut each tomato into 4 parts, put in a pan.
6. Chop the parsley, pour into an omelet.
7. Whisk the eggs with a tablespoon of water. Salt, pepper.
8. Pour into skillet; cook 3 minutes.
9. Sprinkle the omelet with grated cheese, put in the grill until browned.
10. Sprinkle with sweet pepper rings and chopped parsley before serving.

Despite the fact that a huge number of dietary dishes can be prepared from eggs, without salt and dressings, most of them lose their excellent taste. And even if they can be enjoyed in the first 2-3 days of the diet, then the four-week marathon runs the risk of ending much earlier.

Protein diet contraindications

Ideal for a protein diet can be dishes from diet turkey and chicken, veal and rabbit meat, sea fish, the meat of which is white, tuna, pink salmon, salmon. Do not forget about low-fat cheese, skim milk and yogurt, egg whites.

Although the body is fed with protein foods, it lacks carbohydrates. Therefore, he begins to starve and devastate hidden carbohydrate reserves, regularly removing water. But for the synthesis of glucose, protein reserves in the muscles are destroyed, after which fat in the subcutaneous tissue begins to break down and is also excreted.

The protein diet menu is more suitable for meat-eaters with an active lifestyle: men, athletes and bodybuilders, to a lesser extent - women. This technique, in parallel with physical exercises, increases (preserves) muscle mass and breaks down fat with the assistance of a minimum amount of carbohydrates.

The list of contraindications to a monthly protein diet is so extensive that it is easier to assume that the diet is only for healthy people. Contraindications are any chronic diseases of the intestines, liver, kidneys, heart and blood vessels.

Therefore, before starting a diet, be sure to consult a doctor about whether the potential harm will exceed the expected benefit.

• you suffer from high stomach acid;
• after eating cottage cheese, you have swelling;
• after cottage cheese, you feel heaviness in the stomach, it is poorly digested and this gives you discomfort;
• you just can't stand cottage cheese.

If the first part of the diet was egg, and you can no longer look at eggs, it's time to add cottage cheese to the menu.

I have compiled a table for you, with a detailed menu of Maggi's curd diet for 4 weeks. The diet, which you can find unchanged on various sites, is adjusted by me, taking into account the wishes of my beloved clients who want clear recommendations on how to establish five meals a day on this diet.

To prevent complications, you must first study the contraindications:

• allergy;
• pathology of the kidneys, liver;
• cardiovascular diseases;
• problems with the pancreas;
• hypertension;
• gastritis, ulcer.

The presence of chronic diseases, the state of pregnancy and lactation are also relative contraindications for the egg diet. So first you need to consult with your doctor.

Despite the fact that, according to nutritionists, the protein diet is one of the safest, there are a number of people who should not adhere to it:

• children under 18;
• elderly people over 50;
• expectant and nursing mothers, for whom proper and balanced nutrition is extremely important;
• people with kidney and liver diseases;
• people suffering from heart disease;
• if there are problems with blood clotting, because a large amount of protein in the diet increases the risk of thrombosis;
• diabetics;
• in the presence of oncology;
• if high mental or emotional stress is coming during the diet, it is better to postpone the diet, because. The brain needs sugar to function properly.

Compliance with a protein diet is contraindicated for people in old age due to the high consumption of calcium. In addition, blood clotting increases due to an increase in the amount of protein, and this is fraught with the occurrence of blood clots in the vessels.

A protein diet is strictly prohibited for diseases of the heart, liver, kidneys, gastrointestinal tract and gout. Its use is not recommended for pregnant and lactating women.

It is highly undesirable to repeat the four-week protein diet more than once a year. If, nevertheless, it is decided to repeat the protein diet, then its duration should be no more than two weeks.

The effect of a protein diet will increase significantly if you combine it with physical activity. The result of the diet is achieved due to the intake of a sufficient amount of protein in the body, which, in combination with physical activity, strengthens and builds muscle tissue while losing fat mass.

• pregnant and breastfeeding;
• suffering from chronic alcoholism;
• patients with various diseases of the liver or kidneys (pyelonephritis, cirrhosis, etc.);
• patients with diseases of the heart and blood vessels;
• convinced vegetarians;
• with violations of the intestines (flatulence, etc.);
• with individual intolerance to citrus or chicken eggs.

In this case, instead of reducing body weight, unpleasant symptoms appear (disturbances in the digestive tract, bad smell from the mouth, skin rashes) and the state of health worsens.

Before starting a diet, it is useful to consult a qualified doctor. He will tell you how correct the choice of the protein menu is.

Some doctors oppose the diet because of the severe restriction of carbohydrates. For this reason, some people who lose weight during the first week feel fatigue and lethargy. However, this phenomenon is temporary, it manifests itself selectively, not for everyone.

Doctors do not advise switching to a protein-vegetable diet immediately after an illness, when the body is depleted.

The fact that any diet is contraindicated during pregnancy and lactation does not need to be said. In addition, a protein diet is not suitable for older people, since an all-protein diet increases blood clotting, which increases the risk of blood clots in the blood vessels. Also, the diet is contraindicated in the following diseases:

• impaired renal function;
• gastrointestinal diseases (colitis, pancreatitis, dysbacteriosis);
• liver disease;
• problems of the cardiovascular system.

Pros of the egg diet

An ordinary chicken egg contains a very valuable substance for our body - this is niacin. It is necessary for the proper production of hormones and for brain health. An ordinary chicken egg contains just a real storehouse of vitamins and substances necessary for health.

The composition of the egg contains almost all the micro and macro elements necessary for the life of the body, valuable amino acids. Of particular value is vitamin K, which is involved in the processes of blood clotting, as well as choline, which is necessary for excellent memory and cleansing the liver of harmful substances.

Even eggs contain phosphorus, valuable biotin, iodine, cobalt, calcium, and iron necessary for the thyroid gland. According to the content of B vitamins involved in many processes in the body, a chicken egg rightfully takes pride of place.

Even in chicken eggs there are vitamins A, C, E and D, as well as nicotinic acid and folic acid, which is so necessary for women. In addition, chicken eggs contain bioregulators, as well as proteins that are so necessary for health.

Many people mistakenly believe that the abuse of chicken eggs in food can be detrimental to health. It is believed that a large number of eggs eaten is very bad for the body. But in fact, it all depends on the cooking time of the eggs, as well as on the method of preparation.

Nutritionists advise eating one chicken egg in a bag every morning. An egg prepared in this way is perfectly absorbed by the body and will bring maximum benefit. Remember that the longer you cook eggs, the more difficult it will be for the body to absorb them and extract useful substances from them.

As the name of the diet implies, this nutrition system is based on the use of a large amount of protein for four weeks. But carbohydrates and sugars will have to be minimized in your menu.

From your egg-protein menu for all four weeks, all fatty and starchy foods should be completely gone. You will have to give up even vegetable fats. Immediately give up butter and dairy products with a high percentage of fat, then everything sweet (sugar is carbohydrates that instantly turn into fat), potatoes and even cereals.

Your menu should definitely include dairy products with zero fat content. Vegetables and fruits are allowed, but they should be the minimum that is necessary for the smooth functioning of the digestive tract. Be sure to have eggs on the menu, because the diet is egg-protein. The menu should also include lean meats and lean fish.

A huge plus of this nutrition system is that it will give a feeling of fullness, and you will not constantly suffer from hunger, as is often the case on other diets. This technique forces the body to take on its own fat reserves, and due to this, rapid weight loss occurs.

According to the unanimous opinion of nutritionists, this diet will not harm your health if you strictly follow its requirements. Such a short period of time as four weeks is a small period of time during which you can harm your body with an unbalanced diet.

In addition, the diet menu has a lot of vitamins and minerals, so you should not be afraid for your body. The diet really works and helps you lose weight quickly without the risk that the lost pounds will return again.

But keep in mind that doctors do not recommend going on a protein diet for more than four weeks. The food is quite monotonous, so if you overdo it and sit on this technique for more than a month, then you risk getting dull hair and skin, brittle nails and brittle teeth.

Consider also the fact that the diet helps to slow down the metabolism in the body, which can lead to malfunctioning of the kidneys. Follow all the rules of the diet, and then you will lose weight without harm to the body.

1. This method of losing weight compares favorably with the rest in that it does not need to constantly count calories. Just strictly adhere to the following rules:
2. Be sure to learn how to keep the water balance. You should drink at least two liters of fluid per day. It is advisable to drink more plain clean water. Suitable and mineral, but always non-carbonated.
3. During the diet, the first dishes should be cooked not with broths, but with plain water. Avoid rich meat and bone broths. Only vegetable broths are allowed.
4. Your nutrition on an egg-protein diet must be fractional. It is necessary to eat every two to three hours, but in very small portions. So you will help the process of losing weight.
5. If you want to eat very heavily between meals, then do not tolerate the feeling of hunger. As a snack between main meals, any vegetable is suitable, but raw or boiled.
6. Your menu throughout the diet should not contain any seasonings and sauces. Give up ketchup and even black pepper, limit your salt intake as much as possible. Only natural herbs are allowed.
7. It is very pleasant that the diet allows you to drink tea with honey without restrictions and even coffee, but without sugar. So enjoy the taste of your favorite coffee and lose weight.
8. Please note that for four weeks in your menu should not be more than 40 grams of fat. Count the amount of fat you eat.
9. Get used to eating strictly according to the schedule - so you can lose more excess weight. Eat only those foods that the diet allows.
10. If you go astray and eat something forbidden, then you will have to start the diet again, but only after a two-week break.

Doctors do not recommend this diet for older people. The fact is that on a protein food system, the body loses calcium due to a sharp increase in protein in the diet. This leads to an increase in blood clotting, which can lead to the formation of blood clots.

Also, the diet is strictly prohibited for people who suffer from cardiovascular diseases, as well as diseases of the kidneys, gastrointestinal tract, and gout. It is undesirable to sit on this diet during pregnancy or while breastfeeding a baby.

When choosing meat industrial products and semi-finished products, smoked meats, you should pay attention to their chemical composition and share delicious useful products. There is more fat in any sausage than in meat. It is simply not visible in boiled sausages and sausages, which contain up to 30% fat. And in lean meats - it is only 10%.

Smoked meat products taste savory, tender, tasty and fragrant, but they are all toxic and not suitable for a diet. Most lovers of a meat diet prepare sandwiches for themselves, the calorie content of which is about 400 kcal.

If you can’t do without sausages, then you need to use them with a side dish of vegetables to neutralize toxic substances, and not with bread. This is also a feature of the protein diet. Since ancient times, people ate meat cooked on a fire, and ate vegetables, roots and herbs just to neutralize protein breakdown products and remove them from the body.

Benefits of a high protein diet:

• The rapid pace of weight loss.
• Persistent retention of the result due to the ability to adhere to a healthy diet after leaving the diet.
• The ability to consume a variety of foods, which eliminates the feeling of hunger and a negative impact on the psyche.
• Diets last maximum 2 weeks once a year.

Cons of protein diets:

• Imbalance: increased intake of protein, which removes trace elements and calcium from the body, which are necessary for the skeletal system of the body. This increases the fragility of the bones, exfoliates the nails, reduces the healthy strength of the hair.
• Low carbohydrate content, which may result in drowsiness, weakness and irritability.
• The burden on the kidneys, liver and gastrointestinal tract, which leads to fluid loss and dehydration, loss of vitality and apathy.

Just because you've finished your diet and are happy with the number on the scale doesn't mean that you start eating whatever you want the next day. At this rate, kilos come back. So that the kilograms dropped by such labor do not return, you need to leave the protein diet gradually.

To fix the result, you need to accustom yourself to drink tea and coffee without sugar, eat as little sweet and starchy foods as possible, and do not get carried away with fatty foods. Train yourself to drink before breakfast, drink a glass of water, and have breakfast with oatmeal or low-fat cottage cheese.

Low-fat soups are perfect for lunch, and fish or meat can be baked, steamed, grilled, but not fried in oil. Eat vegetables in any form, except for frying. At first, also refrain from potatoes, they contain a lot of starch.

If you approach the protein diet creatively and with a good attitude, go in for sports, swim, visit nature more often, visit massage rooms, spas, saunas, take care of your body, skin, continue healthy eating- the effect of losing weight will be beneficial, will last for a long time. The person will feel rejuvenated and healthy.

The Maggi diet has practically no contraindications, since it contains all the substances necessary for the full functioning of the body. A large number of eggs that are present in the second week should not scare you.

According to many doctors, the cholesterol contained in egg yolks is absorbed by the body much better than other animal fats, such as butter or lard. If you are still afraid, you can only eat egg whites.

Reference: Recent studies by scientists have shown that the cholesterol contained in the yolks is balanced by choline, phospholipids, lecithin, which are necessary for the nutrition of nerve cells. Thanks to this neighborhood, cholesterol from eggs does not affect the general background of cholesterol in the blood.

1. The cholesterol contained in the yolk of an egg is good for the heart muscle, contains a large amount of vitamins and minerals necessary for the development of a new life.
2. Harmful cholesterol, which can disrupt the body and lead to atherosclerosis, is found in fatty meat, in confectionery.
3. It is important to know, how to cook eggs. If you fry them in lard, cooking oil, butter, or margarine with bacon, ham, sausage, cheese, or cracklings, you will certainly get high doses of cholesterol. Boiled eggs, steamed scrambled eggs contain a minimum of cholesterol.

First week diet:

• Menu for daily breakfast: 1 or 2 boiled eggs 1/2 citrus fruit (orange or grapefruit)

• If the list indicates meat, then in strict order only meat is consumed, and not chicken. Chicken meat is consumed if there is a corresponding mark!
• Egg white diet allows the use of fruits such as citrus fruits (oranges, pamelos or grapefruits), gourds (melons and watermelons), plums, pineapples, apples or pears. The exceptions are the following types of fruits: dates, figs, grapes and bananas.
• Boiled vegetables allowed for consumption include: zucchini, squash, zucchini or eggplant, carrots, beets or green peas. Only one type of vegetable is used! It is forbidden to eat potatoes
• The diet indicates products marked "fat-free" - which means that these are products with the lowest percentage of fat. It is forbidden to eat foods with more than 16% fat content.

1. Table salt retains fluid in the body, which is a serious obstacle to the extraction and burning of fat. Therefore, it is necessary to minimize its consumption.
2. Strict adherence to the drinking regime - drink at least one and a half liters of liquid per day.
3. The last meal is 4 hours before bedtime.
4. Diet effective in itself, but reasonable physical exercise will improve the result.
5. Products are steamed or boiled, stewed or fried without fat.
6. Drinks: green tea, still water, herbal decoctions - all without sugar and milk.
7. To avoid constipation, you can not use juices made from them instead of fruits.
8. Usually on the menu exact weight or the amount of the necessary product, but if it is not, then it is used until satiety is reached. However, this rule should not be abused.
9. It is not recommended to drink food with water. It is best to drink between breakfast, lunch and dinner.

• eggs are delicious food. Even given the restrictions on the use of fat in their preparation, there is room for culinary fantasy in the egg diet;
• eggs cook quickly, which means that the diet will not require separate temporary resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, foods that are easy to prepare also participate;
• the egg diet, like any other protein diet, is well suited for fitness enthusiasts;
• egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
• eggs saturate for a long time - even with a small amount of servings on an egg diet for 4 weeks, it is possible to keep hunger in check.

• despite its relative diversity, the egg diet remains a fad diet, involving the almost complete rejection of a certain type of macronutrient (in the four-week egg diet, fat and fast carbohydrates become such "default figures") - that is, it is healthy and balanced to call such a nutrition plan in its original the form is impossible;
• excess protein and lack of carbohydrates can cause a variety of problems and ailments, from migraines to bad smell from mouth. If you notice unwanted changes in your condition - get off the diet and consult a doctor.

• Breakfast every day this week is the same - 2 hard-boiled eggs ½ orange or 2 eggs ½ grapefruit (Note also the separate so-called grapefruit and egg diet.

• Breakfast is similar to breakfast in the first week.

• In the third week, all foods allowed on a certain day can be eaten at any time without limiting the volume and quantity.

• Monday: fruits (except banana, grapes, mango, figs)

• Tuesday: any boiled or steamed vegetables and fresh vegetables in the form of salads (avoid potatoes)

• Wednesday: combination of products allowed on Monday and Tuesday

• Thursday: fish, boiled or grilled cabbage

• Friday: boiled or grilled lean meat or chicken boiled or steamed vegetables

• Saturday and Sunday: one type of fruit on each weekend (for example, only apples on Saturday and only pears on Sunday)

• The products allowed on a certain day must be distributed on the day at your own discretion and consumed without reference to a specific time, but strictly adhering to the prescribed amount.

• Monday: 4 small grilled steaks (75 grams each) of beef or ¼ boiled skinless chicken, a can of tuna in own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit

• Tuesday: 200 gr boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear

• Wednesday: 300 g boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

• Thursday: ½ boiled skinless chicken, 1 cucumber, 3 tomatoes, 1 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 cottage cheese, grapefruit, 1 glass of kefir

• Sunday: 1 tin tuna in its own juice, 200 gr boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

The 4 week egg diet is ideal for those who believe in the effectiveness of carbohydrate-free diets. The monthly diet developed by American nutritionists actually prescribes eating eggs daily for only half the time: the rest of the time is spent on consolidating the weight loss result and testing the habit of being content with little.

The four-week egg diet is a serious test of patience and intention! During this month, the metabolism of losing weight will undergo major changes: due to the abundant intake of protein, the body will have to waste its fat energy reserve and make efforts to process and assimilate high doses of protein.

Thus, the main weight loss will occur in the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem very important when a good result has already been achieved. With an incorrect exit from the egg diet for 4 weeks, a quick return of excess weight is almost guaranteed.

Egg diet for 4 weeks: in short

Duration: 4 weeks;

Peculiarities: strict, it is necessary to strictly follow the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the result (the menu is mainly low-carb vegetable with small portions of protein);

Price: medium (up to 5 thousand rubles for the entire period);

Result: up to minus 25 kg (depending on the initial weight);

Additional effect: long-term preservation of the result of the diet due to the consumption of fat reserves;

Egg diet for 4 weeks is not suitable: strict vegetarians, suffering from kidney and liver diseases, during pregnancy and lactation, with allergies to eggs and / or citrus fruits. Before starting an egg diet for a month, you should consult your doctor!

Useful information for those who are attracted to the egg diet for 4 weeks: a chicken egg is 85% water, 12% protein (ovalbumin, ovotransferrin, lysozyme, ovomucoid,
ovomucin). It contains only 0.3% fat and 0.7% carbohydrates, as well as some glucose and a lot of vitamins and minerals, including B vitamins, calcium, phosphorus, iron, potassium, and magnesium. That is, to put it in "fabulous" language - truly the testicle is not simple, but
"gold"!

Egg diet for 4 weeks: myths and fears

Many of you must have heard at one time the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say that they have more than enough bad cholesterol, and the protein is absorbed for too long ... What then, you ask, maybe we are talking about an egg diet for as long as a month?

Indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm, adding chicken eggs to the "harmful list" - it was reported that their constant use causes an increase in blood cholesterol and the appearance of cholesterol plaques in the arteries.

However, researchers at the Harvard School of Public Health (apparently very fond of eggs and worried about their undeservedly damaged reputation) conducted a massive study. In its course, it turned out that regular consumption of eggs does not affect “bad cholesterol” in any way - its occurrence is regulated by other factors.

Their colleagues from the Journal of the American College of Nutrition found that an egg is one of the healthiest breakfast options. For the same number of calories consumed, sandwich eaters are more likely to become obese than egg eaters.

However, when dealing with eggs, you should not relax: one in about 20 thousand eggs on the market may be infected with active salmonella, a bacterium that causes acute intestinal infection especially dangerous for children.

Therefore, when choosing eggs for the full 4 weeks of the egg diet, avoid those whose shells are damaged, runny or "decorated" with droppings or blood. Experts advise to wash even the cleanest eggs after purchase and cook so that both the yolk and the protein are completely curtailed (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having bought them, store them in the refrigerator on a separate shelf, away from meat and milk. Eggs should be cut on a separate board, which is recommended to be rinsed with boiling water after each use, like the knife with which the eggs were cut.

How to "sit on the balls"?

Egg diet for 4 weeks does not mean eating chicken eggs alone. And their number on the menu is also quite moderate ...

“If there is a honeymoon, why shouldn’t we be an egg month?” American nutritionists thought, and relying on success, they invented an egg week for 4 weeks. More duration - respectively, better effect. Cases have been recorded when, in a month of “sitting on eggs”, losing weight lost up to 25 kg (with an initial weight of about 100 kg).

Why is the egg diet good and why for 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer extra calories (including due to the fact that, in principle, eat less - after all, eggs are perfectly satiating).

In addition, the cost of food on a diet becomes transparent and predictable. And one more interesting moment: overseas researchers have found that regular consumption of the same food really helps to lose weight. This moment is rather psychological: for example, a nutritionist may advise eating eggs every Wednesday and Saturday. Of course, this in itself will not help to lose tens of kilograms, but will create a certain discipline, to which the body will definitely respond positively. And the knowledge of such a mechanism obviously will not hurt those who follow the figure and seek to control their weight.

Love chicken eggs? Egg diet for 4 weeks good way to test how strong this gastronomic attachment is.

However, not everything is so simple with an egg diet for a month. The main surprise is that she... is not eggy all the time. The main shocks are the first two weeks, during which you are sure to eat eggs for breakfast and at least one more time 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 especially rich in fruits and vegetables. The abundance of fiber helps intestinal motility, which is very useful especially if chicken eggs have a firming effect on your stool.

During the egg diet for 4 weeks, it is important to get enough fluids (at least 1.5 liters of plain non-carbonated water per day). As you already know, protein is a complex substance. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and fluid remain indispensable allies of fans of the protein diet.

Drinking juice and soda on an egg diet is strictly prohibited. You can afford a morning cup of coffee without milk and sugar and herbal tea (unsweetened).

Monotony is the bane of any strict eating plan. An egg diet for 4 weeks prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, and fish, and meat contain inseparable fats, both saturated and unsaturated), but you can experiment with a clear conscience with the form of serving products. Vegetables and fruits (as well as meat) can be baked without oil, steamed, stewed. Boiling eggs can also be replaced by baking, making scrambled eggs without fat, poached eggs. The main thing is to ensure that the egg is evenly heat-treated.

To eat raw eggs during the egg diet for 4 weeks is impossible.

Pros of the egg diet

At least in the morning, you will hardly believe that you are “sitting” on any weight loss system - breakfasts on an egg diet for 4 weeks are not much different from regular healthy protein breakfasts.

• eggs are delicious food. Even given the restrictions on the use of fat in their preparation, there is room for culinary fantasy in the egg diet;
• eggs cook quickly, which means that the diet will not require separate temporary resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, foods that are easy to prepare also participate;
• the egg diet, like any other protein diet, is well suited for fitness enthusiasts;
• egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
• eggs saturate for a long time - even with a small amount of servings on an egg diet for 4 weeks, it is possible to keep hunger in check.

Cons and risks of an egg diet for 4 weeks

• despite its relative diversity, the egg diet remains a fad diet, involving the almost complete rejection of a certain type of macronutrient (in the four-week egg diet, fat and fast carbohydrates become such "default figures") - that is, it is healthy and balanced to call such a nutrition plan in its original the form is impossible;
• excess protein and lack of carbohydrates can cause a variety of problems and ailments, from migraines to bad breath. If you notice unwanted changes in your condition - get off the diet and consult a doctor.

For a diet, choose only the freshest selected chicken eggs ...

Egg diet for 4 weeks: a detailed menu of the first week and reviews

• Breakfast every day this week is the same - 2 hard boiled eggs + ½ orange or 2 eggs + ½ grapefruit (Note also the separate so-called grapefruit and egg diet.

Monday

• Dinner: lean meat (boiled or grilled)

Tuesday

• Lunch: boiled or grilled skinless chicken
• Dinner: cucumber, tomato, lettuce salad, bell pepper and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange

Wednesday

• Lunch: any amount of low-fat lightly salted cheese + 1 toast + tomato
• Dinner: lean meat, boiled or grilled

Thursday

• Lunch: any one fruit in any quantity
• Dinner: grilled or boiled lean meat + leaf lettuce

Friday

• Lunch: any one boiled vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
• Dinner: boiled or grilled fish + a portion of leaf lettuce + 1 orange or grapefruit

Saturday

• Lunch: one fruit in unlimited quantities
• Dinner: boiled or grilled meat without fat + leaf lettuce

Sunday

• Lunch: boiled or grilled skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange

Egg diet: complete menu of the second week

• Breakfast is similar to breakfast in the first week.

Monday

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

Tuesday

• Identical menu for Monday

Wednesday

• Lunch: boiled or grilled lean meat + cucumber salad without dressing and salt
• Dinner: 2 eggs + grapefruit

Thursday

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

Friday

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

Saturday

• Lunch: Friday lunch menu + grapefruit
• Dinner: fruit salad (e.g. apple, pear, tangerine) without dressing

Sunday

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

Egg diet: complete menu of the third week

• In the third week, all foods allowed on a certain day can be eaten at any time without limiting the volume and quantity.

• Monday: fruits (except banana, grapes, mango, figs)

• Tuesday: any boiled or steamed vegetables and fresh vegetables in the form of salads (avoid potatoes)

• Wednesday: a combination of products allowed on Monday and Tuesday

• Thursday: fish, boiled or grilled + cabbage

• Friday: boiled or grilled lean meat or chicken + boiled or steamed vegetables

• Saturday and Sunday: one type of fruit on each weekend (for example, only apples on Saturday and only pears on Sunday)

Last week's menu - leaving the egg diet

• The products allowed on a certain day must be distributed on the day at your own discretion and consumed without reference to a specific time, but strictly adhering to the prescribed amount.

• Monday: 4 small grilled steaks (75 g each) of beef or ¼ boiled skinless chicken, a can of canned tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit

• Tuesday: 200 gr boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear

• Wednesday: 300 gr boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

• Thursday:½ boiled skinless chicken, 1 cucumber, 3 tomatoes, 1 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 cottage cheese, grapefruit, 1 glass of kefir

• Sunday: 1 can of tuna in its own juice, 200 g of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

An egg diet for 4 weeks (which, in combination with grapefruits, is very reminiscent) requires strict adherence to recommendations and does not tolerate regime violations. The result of following this rather long and complex diet will be nice looking numbers on the scales. An egg diet for 4 weeks allows you to achieve a “dream weight” and it is only in your power to keep it at the desired level by monitoring nutrition and physical activity.

Protein diet for 4 weeks reviews indicate the incredible effectiveness of this technique, since it allows you to lose 20-28 kilograms of excess weight. Such a high efficiency of this method of losing weight is explained not by the calorie content of the products, but by the chemical reactions that occur in the body with the use of a particular food. That is why the protein diet gives a detailed menu, which must be observed very strictly without replacing products with any similar food. If the protein diet of the menu does not indicate the amount of the product, then this means that it can be eaten in any amount until saturation occurs. Compliance with this diet is allowed for people of any age, and there is no need for additional intake of vitamins.

• Water should be consumed daily in large quantities
• When cooking vegetables, you can use salt, seasonings, garlic, pepper and onion, but you can not add any broths
• Do not use fats and oils in cooking
• You can drink diet soda or soda at any time while on the diet.
• You can drink coffee and tea without milk and sugar at any time, but sugar substitutes are allowed
• If you experience severe hunger, it is permissible to eat carrots, cucumbers or a light vegetable salad, but at least two hours must pass from the last meal.
• It is recommended to pay time easy physical activity

A protein diet for 4 weeks prescribes the following menu:

First week (every day breakfast of half a grapefruit or orange and 1-2 boiled eggs):

• Monday: for lunch any number of oranges, apples, apricots, watermelons, pears or melons (you can choose only one type of fruit), for dinner, fried or boiled meat in the form of minced meat or slices, but not lamb
• Tuesday: for lunch, boiled or fried chicken fillet without skin, for dinner, a couple of boiled eggs, a salad of cucumber, tomato, carrot, lettuce and pepper, as well as one toast and one grapefruit or orange
• Wednesday: for lunch, any low-fat cheese in unlimited quantities, tomatoes and one toast, for dinner, boiled or fried meat in the form of minced meat or slices, but not lamb
• Thursday: for lunch, any one type of fruit in unlimited quantities, for dinner, boiled or fried meat in the form of minced meat or a slice, but not lamb
• Friday: for lunch, two boiled eggs with any amount of boiled vegetables, for dinner, boiled or Fried fish low-fat varieties with a light vegetable salad and one grapefruit or orange
• Saturday: for lunch, any preferred type of fruit in any quantity, for dinner, fried or boiled meat in the form of minced meat or a slice, but not lamb, as well as a light vegetable salad
• Sunday: for lunch, boiled or fried chicken fillet without skin, boiled vegetables, tomatoes and one grapefruit or orange, for dinner, boiled vegetables

Second week (daily breakfast of 1-2 boiled eggs and half a grapefruit or orange):

• Monday: for lunch, boiled or fried meat and a salad of fruits or vegetables, for dinner, a couple of boiled chicken eggs, a light salad of vegetables and one grapefruit or orange
• Tuesday: for lunch, boiled or fried meat and any amount of fresh vegetable salad, for dinner, a couple of boiled eggs with one grapefruit or orange
• Wednesday: for lunch, boiled or fried meat, as well as any number of cucumbers, for dinner, a couple of boiled eggs with one grapefruit or orange
• Thursday: for lunch, a couple of boiled eggs, low-fat white cheese and boiled vegetables, for dinner, a couple of boiled eggs
• Friday: boiled or fried fish for lunch, a couple of boiled eggs for dinner
• Saturday: boiled or fried meat for lunch, tomatoes and one grapefruit or orange, for dinner a fruit mix from preferred types of fruits
• Sunday: for lunch, boiled or fried chicken fillet without skin, tomatoes and one grapefruit or orange, for dinner the same

Third week (the diet is offered immediately for the whole day):

• Monday: unlimited fruit of any kind, but not dates, grapes, bananas, mangoes, or figs
• Tuesday: any boiled vegetables and salads from them in any quantity, but potatoes cannot be used
• Wednesday: any fruits and vegetables in any form, as well as salads from them in unlimited quantities
• Thursday: fried or boiled lean fish in any quantity, as well as boiled vegetables and cabbage salad
• Friday: any boiled or fried meat, but not lamb, as well as boiled vegetables
• Saturday and Sunday: apples, pears, peaches or apricots in any quantity

Fourth week (a list of products that are distributed throughout the day is proposed):

• Monday: 4 slices of boiled or fried meat or a quarter of a boiled chicken carcass without skin, as well as 4 cucumbers, 3 tomatoes, a can of tuna without oil, one toast and one grapefruit or orange
• Tuesday: no more than 200 grams of boiled or fried meat, 4 cucumbers, 3 tomatoes, toast, and one of the following fruits: apple, melon slice, grapefruit, pear or orange
• Wednesday: a slice of low-fat cheese or a spoonful of cottage cheese, a small portion of boiled vegetables, two cucumbers and tomatoes each, toast and one grapefruit or orange
• Thursday: half a chicken carcass, fried or boiled, without skin, as well as a cucumber, 3 tomatoes, toast, one grapefruit or orange, and any other fruit
• Friday: a couple of boiled eggs, 3 tomatoes, serving light salad, one orange or grapefruit
• Saturday: two boiled skinless chicken breasts, a can of canned tuna without oil, a small portion of boiled vegetables, a couple of cucumbers and tomatoes, toast and one grapefruit or orange
• Sunday: no more than 200 grams of cottage cheese or cheese, a couple of cucumbers and tomatoes, a couple of glasses of curdled milk and one grapefruit or orange

drug.org.ru

Many nutritionists say with confidence that in order to achieve maximum results in the fight against extra pounds you need to minimize the consumption of carbohydrates and make up for energy losses with protein. The thing is that protein food in large quantities makes the body spend a lot of energy on its processing, while using almost all of its resources. This has a very favorable effect on the harmony of the figure. But is a protein diet really that good? Let's figure it out.

Protein diet for weight loss, play by the rules and you will succeed

In order for weight loss to occur gradually, it is necessary to eat more of those foods that are rich in protein, but not saturated with fats and carbohydrates. These include:

• skinless chicken or turkey meat, duck, rabbit, young beef and veal;
• skimmed milk (in the store, choose the lowest percentage of fat content);
• chicken eggs (in the case of a diet, you should not specifically choose homemade ones, store ones are perfect);
• pink salmon, tuna, salmon, pike perch, carp and other low-fat varieties of fish;
• seafood (shrimp, mussels, squid);
• fat-free white cheese;

Vegetables and fruits are also desirable in the diet for replenishing vitamins, but only in small portions and at a low glycemic index(no more than 50). All other carbohydrate foods habitual in the daily diet will be absent. First of all it is:

• bread and other pastries;
• cereals;
• desserts;
• potato;
• cereals;
• alcoholic drinks;
• butter;
• candies;
• ketchup;
• mayonnaise;
• vinegar.

Coffee and tea drinks are allowed in the amount of one cup per day without sugar and honey, but you can use fructose or dextrose (no more than one teaspoon). But herbal decoctions and infusions can be drunk up to three cups a day. Perfect for:

• chamomile;
• fennel;
• ginger;
• mint;
• sage.

The preferred way of processing food is boiling or baking. For these purposes, a double boiler, slow cooker, microwave, barbecue, oven and a regular pan are perfect.

You should be careful with spices, especially with salt. Remember that salt is able to retain water in the body. Try to use only natural herbs. For example, rosemary or coriander. Avoid hot red peppers.

Protein diet, menu

Every morning, even before the start of any meal, it is useful to drink a glass of clean non-carbonated water. This normalizes the water-salt balance in the body and adjusts the digestive system to work properly.

Morning meal options

1. Two hundred grams of boiled young beef, green tea, 50 grams of cottage cheese.
2. 100 grams of fat-free cottage cheese, two boiled eggs, herbal decoction.
3. Coffee, light yogurt, boiled poultry meat (150 grams).

If after some time you feel hungry again, drink green tea with mint. After three hours, you can eat one medium green apple. Dinner can only be started five hours after breakfast.

Lunch options

As in the morning, drink a glass of water fifteen minutes before your meal.

1. 200 grams of fish steamed with herbs, a salad of two tomatoes and green onions with olive oil and lemon, one orange.
2. 150 grams of baked veal with green peas and onions, a mix of green lettuce leaves and two cucumbers, tangerine.
3. 150 grams of grilled fish, an apple, two tomatoes.

Evening meal options

Drink water fifteen minutes before dinner.

1. Salad of one hundred grams of boiled squid, one boiled egg, green onions and lemon; three hundred grams of boiled shrimp.
2. Two hundred grams of veal baked in the oven with vegetables (broccoli, carrots, cabbage, green peas) in the amount of two hundred and fifty grams, olive oil and soy sauce.
3. Two hundred grams of pink salmon baked with lemon, one hundred and fifty grams of vinaigrette without potatoes.

Protein diet, advantages and contraindications

The undoubted advantage of using a protein diet for weight correction is its rapid loss and preservation of the result for a long time. Many celebrities (Brad Pitt, Jennifer Aniston, Geri Holywell, etc.) often resort to this way of eating to restore lost forms.

However, the diet is unbalanced and significantly reduces the amount of carbohydrates and healthy fats in the body. And this, in turn, disrupts the normal functioning of all organs and systems and depletes vitamin reserves. Therefore, the maximum period of protein diet days is four weeks, after which a break of at least twelve months is required.

Contraindications:

1. Chronic problems of the gastrointestinal tract and frequent constipation.
2. Diseases of the kidneys.
3. Third and fourth degrees of obesity. Unfortunately, protein increases blood clotting and with a lot of excess weight there is a risk of thromboembolism.
4. Elderly age.
5. Pregnancy and lactation.
6. Age up to sixteen years.
7. Individual intolerance to animal protein.
8. Diabetes.

Protein diet, reviews

This weight loss technique allows you to lose up to ten kilograms of excess weight in just fourteen days and is especially relevant in the spring and summer. The diet is easily tolerated and eliminates the constant feeling of hunger. And on the Internet, you can always find recipes for a variety of dishes, specially selected for protein diet photo.

Protein diet myths and reality

1. Carbohydrates are a real evil for the body and therefore a protein diet is very useful. Actually this is not true. Yes, heavy carbohydrates (wheat white flour of the highest grade, pasta, white sugar, etc.) do not really bring any benefit to the body, but, on the contrary, contribute to the accumulation of fat and disruption of the metabolism. But we must not forget about the useful and necessary carbohydrates for the body, without which it will not be able to function normally (fresh fruits and vegetables).
2. When the diet comes to an end, the lost weight will never return, even if you switch to the usual diet. It is not true. If you do not exclude from your life bad habits that stimulate the set of extra pounds (night snacks, overeating, sedentary image life, high-calorie foods, alcohol abuse, etc.), no diet can guarantee you the preservation of the result.
3. You can always "sit" on a protein diet. No, the maximum period, as stated above, is only two weeks. After that, the body needs time to restore lost strength. If you break this rule, the consequences can be dire:

• weakened immunity, physical weakness and decreased stamina;
• deficiency of many vitamins and minerals;
• disruption of the intestines, dysbacteriosis;
• increased risk of malignant neoplasms.

vesdoloi.ru

Today is big variety diets, which is not at all difficult to choose the one that best suits the body and taste preferences.

How do we usually choose a diet?

First, we evaluate the results of individual people who have already used it. Secondly, we analyze how tough the diet is, whether we can master it, and what products lie at its basis.

We bring to your attention a diet popular today - a four-week, egg.

Interestingly, this diet is not based, like many others, on counting calories. Her menu is chosen so that all products interact well with each other and due to this they are digested faster.

From the reviews of people who used the diet, it is clear that in order to achieve the intended results, you must strictly follow all the recommendations, you cannot replace products.

What result can be expected? Minus 15-30 kilograms in four weeks. It all depends on the characteristics of the body and the clarity of the instructions.

Why is the egg-protein diet so popular? First, because of its effectiveness. Secondly, it is based on the use of eggs, therefore, the person who adheres to it is not threatened by hunger throughout the day.

Egg diet (4 weeks): pros and cons

Eggs contain a large amount useful substances. It is an excellent low calorie source of protein. Therefore, the main principle of the diet is not to eat much, but satisfyingly.

All products are selected in such a way that they fully provide the necessary substances to the human body.

What are the cons and contraindications of the egg-protein diet?

1. This is a low-carbohydrate diet, so it cannot be used for certain diseases, such as diabetes.
2. The products contain little fat, and this is bad for the condition of the skin, hair and nails.
3. Using a diet can lead to an increase in blood cholesterol.
4. The diet menu can get boring over time.

Before you go on a diet, you need to weigh yourself. After four weeks, you need to weigh yourself again.

1. Drink as much pure non-carbonated water as possible.
2. Tea and coffee can be drunk at any time, but it is better to replace green tea. Do not add milk or sugar to drinks.
3. It is allowed to use garlic, salt, onion, pepper.
4. Food intake during the diet should be strictly regulated. You can not rearrange breakfast, lunch and dinner.
5. To achieve a good result, the diet must be combined with light physical activity.
6. In order to fix the result of the diet, you need to limit the use of flour products, sugar, foods with a high content of carbohydrates.
7. This diet is balanced, so you should not take extra vitamins.

Egg diet for 4 weeks: menu

First week

Breakfast should be repeated daily and consist of 1-2 hard-boiled eggs and half an orange or grapefruit.

Monday

Dinner:
We eat one type of fruit in unlimited quantities, but not bananas. Can be apples, pears, melons, watermelon, oranges, etc.

Dinner:
Boiled or stewed lean meat, rabbit is best.

Dinner:
Boiled or stewed turkey (chicken) without skin.

Dinner:
Vegetable salad. For cooking, you can use cucumbers, tomatoes, cabbage, onions, peppers. One toast. Two boiled eggs. One medium orange (grapefruit).

Dinner:
Fat-free cheese in any quantity. One toast. Tomatoes in unlimited quantities.

Dinner:
Boiled or stewed meat of chicken, rabbit.

Dinner:

Dinner:

Dinner:
Two boiled eggs. Boiled vegetables (beets, carrots, zucchini).

Dinner:
Low-fat varieties of fish fried or boiled. Vegetable Salad. One orange or grapefruit.

Dinner:
Again we eat one kind of fruit in unlimited quantities, but not bananas. Can be apples, pears, melons, plums, watermelon, oranges, apricots, etc.

Dinner:
Any lean stew or boiled meat, excluding lamb. Vegetable salad.

Sunday

Dinner:
Boiled chicken (turkey) without skin. Tomato. Boiled vegetables (zucchini, beets, carrots). One orange.

Dinner:
Boiled vegetables.

Second week

All this week, breakfast should also be repeated daily and consist of 1-2 hard-boiled eggs and half an orange or grapefruit.

Monday

Dinner:
Vegetable salad and lean meat, boiled or stewed.

Dinner:
Again vegetable salad, two boiled eggs, one orange.

Dinner:
Vegetable Salad. Dietary meat (preferably rabbit).

Dinner:

Dinner:
Lean cooked meat. Cucumbers in unlimited quantities.

Dinner:
Two boiled eggs. One orange.

Dinner:
Low-fat cheese in any form and in unlimited quantities. Boiled vegetables. Two boiled eggs.

Dinner:
Two hard-boiled eggs.

Dinner:
Low-fat fish.

Dinner:
Two boiled eggs.

Saturday and Sunday:

Dinner:
Lean meat, minced meat. Tomatoes in unlimited quantities. One orange.

Dinner:
Boiled or stewed skinless chicken, boiled vegetables and tomatoes in unlimited quantities. One orange.

Third week

Monday:
Throughout the day, you can eat any fruit in unlimited quantities, except for bananas, dates, figs, mangoes and grapes.

Tuesday:
Throughout the day, you can eat any vegetables and vegetable salads. But, do not abuse the combination of potatoes with cereals.

Wednesday:
Throughout the day, you can eat any vegetable salads and just boiled vegetables.

Thursday:
Eat boiled fish of low-fat varieties, boiled vegetables, coleslaw in any quantity.

Friday:
During the day, it is allowed to eat lean boiled meat and boiled vegetables as much as you want.

Saturday and Sunday:
During the day, eat one type of fruit, excluding bananas and dates, at any convenient time.

Fourth week

The products listed below should be distributed evenly throughout the day.

Monday:
boiled or stewed meat - four pieces;
one can of tuna;
one toast;
one medium orange.

Tuesday:
three tomatoes and four cucumbers;
two pieces of lean meat;
one toast.

Wednesday:
one tablespoon of cottage cheese;
boiled vegetables - a small plate;
two tomatoes and two cucumbers;
one toast;
one orange.

Thursday:
half boiled chicken without skin;
three tomatoes;
one cucumber;
one type of fruit without restriction (apples, pears, plums, except dates and bananas);
one orange.

Friday:
three tomatoes;
two boiled eggs;
one orange.

Saturday:
boiled chicken fillet - two breasts;
one toast;
125-200 g of cheese or fat-free cottage cheese;
two tomatoes;
two cucumbers;
curdled milk;
one orange.

Sunday:
one tablespoon of cottage cheese;
one can of tuna;
boiled vegetables - a small plate;
two cucumbers;
two tomatoes;
one toast;
one orange.

Be healthy and beautiful!

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from your own site.

ocharowashka.ru

For those who want to lose weight, the well-known truth “bread is the head of everything” is easily transformed into "protein is the head of everything". Why? Because protein is a source of strength and energy during training and beyond. gym, a muscle-building material and a long-lasting food that takes much longer to digest than to "swallow" fast carbohydrates or unhealthy fats. In addition, the abuse of the latter has a detrimental effect on the figure of a person who is losing weight, and protein consumption is the opposite.

Different proteins are needed, different proteins are important

Food sources of protein

What does the average person imagine when they hear the word "protein"? That's right, meat. Or fish. Then the egg white. Much less often - proteins obtained from dairy products (long live cottage cheese!). And he forgets about vegetable proteins - beans, seeds, nuts, soybeans, asparagus, avocados, bran. The abundance of protein products makes it possible to vary the diet, diversify nutrition without compromising health, and for the figure - with benefit, take into account the individual preferences of losing weight and give the body a sufficient amount of building material for an attractive body.

5 commandments of protein diet

The protein diet is easily tolerated and gives visible results in a short time. However, with all the variety and benefits, there are immutable rules, the observance of which is strictly mandatory:

1. At the time of the diet, the consumption of fats and carbohydrates is reduced to a reasonable minimum. It is impossible to exclude foods containing fats and carbohydrates from the diet, this is fraught with disruption of the digestive tract and metabolism.
2. The volume of clean water consumed is at least 2 liters per day. Herbal preparations, vegetable / fruit juices, coffee, tea are considered separately and are not an alternative to water.
3. Protein diet taboos sugar and alcohol. It is recommended to reduce the amount of salt consumed. At the same time, remember that a number of finished products ( tomato juice, bread, cheeses) contain salt according to the recipe.
4. Catering - in small fractional doses.
5. For people suffering from diseases of the kidneys, gastrointestinal tract, heart rhythm disturbances, the use of a protein diet without consulting a doctor is categorically contraindicated.

Varieties of protein diet

If the state of health of the person who is losing weight does not apply to paragraph 5 from the previous list of taboos, then the choice of the term and severity of the protein diet is determined by the number of extra pounds and the task. A couple of kg interfere, and there are only a few days left before the event? An egg diet will help you (long live eggs and oranges!), Designed for 5 days of solo consumption of citrus fruits and boiled eggs. This cruel test for the gastrointestinal tract and the body will relieve you of hated deposits for a short time. Restrictions in food and adherence to a mono-diet (1-2 products) entail disastrous consequences for health. Therefore, if your goal is weight loss without weight gain, adequate nutrition, physical activity, an attractive and healthy body, discard thoughts of emergency weight loss and pay attention to a protein diet for 4 weeks. This time is enough to adapt to a new diet, and it will be easier to adhere to a healthy lifestyle and PP.

Protein diet menu for 4 weeks

The monotony of the diet is the main enemy of losing weight. Get ready to cook and turn on the fantasy. To make cooking healthy, stock up on a double boiler or slow cooker, non-stick pan, get a set of appropriate spices (for meat / fish / vegetables). The basis of nutrition is:

• lean meats - chicken (fillet / breast without skin), turkey, beef / veal;
• fish and seafood - give preference to hake, pangasius, river trout, flounder, squid (fatty fish, for example, mackerel, are also acceptable, but as an exception and in limited quantities);
• dairy products - granular cottage cheese, cheese (fat content ~ 20% - chechil, suluguni, cheese and feta low salinity), fat-free kefir or kefir with a fat content of 1%;
• eggs (the number of yolks is two per day, the number of proteins is not limited);
• soy products - tofu cheese;
• non-starchy vegetables;
• fruits, sour berries (cranberries).

Nuts, flax and sunflower seeds, bran, cereals (buckwheat, brown rice, oatmeal), coarse bran and rye bread are allowed in small quantities.

General principles of a protein diet for 4 weeks:

• fractional multiple meals;
• intake of fruits and carbohydrates - up to 16 hours;
• the last meal - no later than 2-3 hours before bedtime;
• food is consumed boiled, baked, steamed or grilled without oil.

Sample menu for the day:

• Breakfast. A cup of cottage cheese with sour berries and a spoonful of honey. Cottage cheese is a universal food in a protein diet, acceptable for consumption both in the morning and in the evening. If you prefer salted cottage cheese, add minced garlic, cilantro, basil, and flax seeds instead of honey and berries. After whipping cottage cheese with egg and bran / bran flour in a blender, you can fry fritters in a non-stick pan without oil. For lovers of oatmeal, the same cottage cheese with an egg with the addition of oatmeal and flour in the oven will turn into a delicious and healthy homemade oatmeal cookie.
• Snack. For the first snack, boiled eggs are suitable (provided that they were not for breakfast, otherwise you will have to limit yourself to proteins). In the first snack, a banana is also acceptable. You should not abuse this high-calorie delicacy with a high glycemic index, but as a “fuel” before training, a banana will come in handy.
• Dinner. Salad of boiled brown rice, tofu/chechil/cheddar/feta/brynza cheese, thinly sliced ​​cucumbers, seasoned with a teaspoon of olive oil and lemon juice, with turkey roll baked in Provence herbs. If you prefer oily fish, lunch is a good time for oven-baked mackerel with onions and lemon wedges or grilled salmon steak.
• Snack. You can make up for the lack of fat and satisfy your hunger with a few slices of walnuts or half a ripe avocado. It is permissible to have a snack with an apple of sour varieties.
• Dinner. For dinner, vegetables are suitable in combination with meat or fish - boiled asparagus, stewed zucchini, baked eggplant, fresh leafy greens soaked in kefir with the addition of onion juice, grilled chicken breast, boiled squids, steam fish, veal stewed in skimmed milk with white pepper and bay leaf.
• late dinner. If you are watching your diet, eating late at night is highly undesirable. With a strong feeling of hunger, a few tablespoons of low-fat cottage cheese or a glass of low-fat kefir will help relieve your appetite. Fruit as a late dinner is unacceptable.

The popular orange-protein diet for 4 weeks is a little different from eating on a standard protein diet. It is mandatory to eat two boiled eggs for breakfast, in the form of an omelette without fat or poached eggs with half an orange or grapefruit. Second half citrus fruit eaten at lunch.

Arguments for"

The diet has a number of undeniable advantages:

• the emphasis on protein foods gives a long-lasting feeling of satiety;
• a protein-rich diet acts as a source of building material for muscles and replenishes energy reserves;
• a balanced diet does not cause a deficiency of nutrients and microelements;
• diversity allows you to comfortably, painlessly switch to PP and adjust the diet of a person who is losing weight;
• weight loss is stable and occurs without harm to health.

If you decide to change own body and you don’t know where to start - a protein diet for 4 weeks can be the starting point and an effective step in losing weight.

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