The appearance of extra pounds is associated with the chosen nutrition system. To stabilize your weight, nutritionists recommend sticking to a new diet for a month. This is enough to introduce new healthy habits that will allow you to achieve a slender silhouette. An egg diet for 4 weeks provides a lasting effect. Thus, protein nutrition ensures not only the rapid burning of fat, but also the formation of a balanced system.
Why are eggs the base?
The traditional product contains only 45 kcal, provides long-term saturation, and is combined with essential nutrients. Included in the menu of recovery programs for chronic as well as acute pathological conditions. A variety of diet options allow everyone to choose the best option for an egg diet for 4 weeks.
Beneficial features:
- contains beauty vitamins A, E, which help maintain youth, elasticity, strength, and shine of hair;
- B vitamins are responsible for the state of the nervous system; regular intake ensures resistance to stress and a stable psycho-emotional state;
- biotin is involved in the process of carbohydrate absorption; with a deficiency of the latter, active breakdown of fat deposits occurs, which significantly affects body volume;
- lutein has antioxidant properties, prevents fatigue, stress, improves brain function;
- minerals participate in the formation of tissues, stabilize the functioning of the digestive system, increase immune properties, the supply of important elements allows you to increase efficiency and feel a surge of energy;
- amino acids ensure the normal functioning of systems and organs, weight loss does not occur due to the destruction of muscle fibers, only fatty deposits are broken down, helping to create a beautiful relief silhouette.
An egg quickly satisfies the feeling of hunger, and you can remain full for a long time. It is completely absorbed by the body and combines with other proteins - meat, fish, dairy products. Allows you to achieve the desired slimness, the final result does not depend on the initial volumes. This way you can lose 20 kg or undergo a "drying" to create a beautiful, sculpted muscle frame. An egg diet for 4 weeks allows you to get rid of waste, toxins, and normalizes the functioning of systems and organs.
Advantages and disadvantages
New eating habits are not always beneficial; the 4-week egg diet is not a universal program. Taking into account all the pitfalls, it is possible to avoid breakdowns and the "boomerang" effect in the form of weight gain.
Pros:
- there is no feeling of hunger, eggs provide quick and long-lasting satiety;
- the menu is not limited to a few products, the diet is quite varied, it is possible to avoid a shortage of tastes;
- Anyone can prepare simple dishes, requiring a minimum amount of time and culinary skills;
- with moderate physical activity it is possible to create a beautiful silhouette;
- The weight loss effect is also observed due to a decrease in fluid and restoration of lymph flow.
Minuses:
- eggs are allergenic products, and long-term use can provoke previously unobserved symptoms of intolerance;
- a sharp decrease in incoming carbohydrates can lead to weakness and dizziness;
- To get the desired effect, it is important to follow the basic principles, not to take breaks for "rest" days with cakes and sandwiches.
There are also a number of restrictions for use:
- pregnancy, lactation;
- product intolerance;
- dysfunction of the cardiovascular system;
- high cholesterol;
- pathologies of the excretory system;
- liver dysfunction.
Basic Rules
The egg diet menu for 4 weeks includes proteins, fats and carbohydrates. There is no deficiency of important elements, so innovations in nutrition will not lead to stress. If you follow all the recommendations, the process of reducing volumes will be as effective as possible, you will be able to lose weight and switch to a balanced diet.
Basic Rules:
- a week before starting the diet, you need to exclude fast food, alcohol, snacks, and processed foods;
- drink at least 2 liters of water daily, also in between doses you can drink tea, coffee, herbal decoctions, uzvar, but without sugar;
- a protein diet requires a regular supply of fiber; in addition to raw vegetables, you can use oat bran or ready-made pharmaceutical fiber; you need to take it on an empty stomach half an hour before meals, diluting a tablespoon of the product in warm water;
- fractional meals are one of the main components of success, the egg diet is designed for 4 weeks, the menu for every day necessarily includes 3 meals and 2 snacks;
- The serving size is reduced, and in order to lose weight you need to reduce the calorie content to 200 grams. - main meal, snack - up to 100 g;
- the main ingredient of the diet can be boiled, made into an omelet or scramble, but without adding butter, milk, cream, heat treatment is mandatory; eggs cannot be eaten raw;
- it is necessary to reduce the amount of salt consumed, replace traditional table salt with pink Himalayan salt, which contains a complex of minerals, but literally a pinch a day is enough, it is important to add it to ready-made cooled dishes;
- the daily routine also promotes weight loss, in addition to 5 meals, you need to sleep at least 8 hours, fall asleep before 23. 00, you can reduce the amount of stress thanks to a balanced combination of work and rest;
- improves mood, providing a surge of energy; moderate physical activity; regular exercise helps to activate metabolism and break down fat deposits; while on a diet, you should not set Olympic records; it is easy to lose kilograms systematically without exhausting the body with marathons;
- you need to exit the diet correctly; in the first week you can enrich the menu with complex carbohydrates - cereals, whole grain bread, then other foods and even prohibited ones are introduced, but in minimal quantities.
Egg diet for 4 weeks - detailed menu
There are several variations of protein diets that allow you to quickly lose weight. You can create your own diet based on the list of basic products. Or use the menu for every day in the egg diet table, designed for 4 weeks. During the first 14 days, the right habits are formed, starting the process of breaking down fat cells. The last 2 weeks are more gentle, the main goal is to maintain the chosen system, continuing to gradually lose kilograms.
Authorized products:
- chicken, quail eggs;
- meat - chicken, turkey, rabbit, veal;
- low-fat fish, seafood;
- vegetables - only those containing starch are excluded;
- fruits - seasonal fruits, citrus fruits, as well as sour berries are the prerogative;
- dairy products - low-fat kefir, yogurt, cottage cheese, unsalted cheese;
- cereals - buckwheat, oat bran;
- nuts, flax seeds, sesame seeds;
- legumes - asparagus, lentils;
- olive, sesame, linseed oil;
- fresh herbs;
- spices;
- drinks - green tea, herbal infusions, dried fruit drinks without sugar.
Prohibited products:
- meat - lamb, pork, beef;
- fatty fish;
- vegetables - potatoes, corn;
- fruits - bananas, figs, grapes;
- sausages, smoked meats;
- semi-finished products;
- canned food, marinades;
- bakery products;
- dairy products - butter, cheese, fermented baked milk;
- sweets - including honey;
- alcohol, carbonated drinks, compote.
Egg diet for 4 weeks detailed menu in the table:
| Breakfast | Dinner | Dinner | Snacks | |
|---|---|---|---|---|
| 1st day | 2 eggs, cottage cheese, berries, coffee | Vegetable broth, chicken chop | Baked veal with arugula and tomato salad | Cottage cheese, berries, applesauce |
| 2nd day | Omelette, fresh cucumber and aloe | Stewed rabbit, carrot salad | Curd casserole with pear | Kefir, cashew nuts |
| 3rd day | Unsalted cheese, fresh berry | Lentil soup with grilled zucchini | Scrambled eggs, boiled broccoli | Curd mousse with spinach, apples |
| 4th day | 2 boiled eggs, Iceberg salad with orange and sesame seeds | Tomato puree soup, steamed turkey meatballs | Baked fish, seaweed | Dried fruits, unsweetened yogurt |
| 5th day | Omelette with cheese and herbs, herbal tea | Boiled fish with beetroot salad | Mix salad with mussels and cucumber | Berry smoothie, nuts |
| 6th day | 2 boiled eggs, bell pepper, olive, arugula salad | Chicken breast, sauerkraut and cranberries | Pumpkin casserole with veal | Cheese cheese, pear, assorted nuts |
| 7th day | Scrambled eggs, fruit slices, green tea | Bean soup, salad with cabbage and cucumbers | Steamed fish cutlets, boiled beet salad | Kefir, baked apples |
| 8th day | 2 boiled eggs, fruit salad with yogurt, chamomile tea | Mushroom broth, baked chicken breast, tomato juice | Stewed rabbit with vegetable stew | Curd mass with dried apricots and prunes |
| 9th day | Omelette, celery, pumpkin and pineapple salad, coffee | Chicken chop, fennel and celery puree | Steamed fish with sauerkraut and olive salad | Yogurt, nuts |
| 10th day | 2 eggs, mixed salad with grapefruit, feta cheese, green tea | Carrot puree, steamed turkey cutlets | Veal chop, vegetable slices | Apple and cottage cheese casserole |
| 11th day | Omelette with tomatoes, berries, coffee | Brussels sprouts and Jerusalem artichoke soup, baked chicken breast with spices | Salad of broccoli, grilled zucchini and boiled veal | Berry smoothie, sheep cheese |
| 12th day | Omelet with cottage cheese and fresh herbs, sliced vegetables, coffee | Stewed turkey in tomato, carrot salad | Steamed fish cutlets, cucumber and bell pepper salad | Pear, apple, almonds, pumpkin seeds |
| 13th day | 2 boiled eggs, orange, green tea | Beet and pumpkin soup, chicken cutlet | Seaweed salad with egg, shrimp | Berry puree, feta cheese |
| Day 14 | Omelet, oat bran, tomato juice | Lentil puree, cabbage salad, cucumber, bell pepper | Turkey fillet with ragu of zucchini, eggplant, Jerusalem artichoke | Yogurt with flax seeds, orange |
| 15th day | 2 boiled eggs, steamed buckwheat, chopped vegetables | Fish broth, zucchini, grilled eggplant with boiled mussels | Chicken meatballs with fresh cabbage and apple salad | Berries, nuts |
| 16th day | Oatmeal with yogurt, green tea | 2 boiled eggs, chicken and celery root soup, tomato juice | Baked fish with spices, salad with cucumber, pepper, carrots | Applesauce, nuts |
| Day 17 | Cottage cheese casserole, berry smoothie | Omelet with boiled chicken breast, warm salad with eggplant, zucchini | Fish cutlet with sliced vegetables | Grapefruit, sheep cheese |
| Day 18 | Buckwheat bran, 2 eggs, fresh cucumber, celery, aloe | Mushroom soup, salad with chicken, cucumbers and grilled zucchini | Boiled veal, stewed cabbage | Apple, orange, mixed nuts |
| Day 19 | Omelet, chicken cutlet, vegetable slices | Pumpkin and fennel soup, boiled fish | Green salad of cucumbers, broccoli, spinach, boiled turkey | Yogurt, berries |
| 20th day | 2 boiled eggs, oat bran, green tea | Chicken broth, vegetable stew | Salad with mussels, shrimp, spinach and tomatoes | Orange, mixed nuts |
| Day 21 | Omelet, berry smoothie | Vegetable soup, baked chicken | Veal with eggplant and pumpkin puree | Casserole with cottage cheese and berries |
| Day 22 | 2 eggs, fruit salad, herbal tea | Chicken roll with mushrooms, vegetable slices | Bean puree with fresh cucumbers, celery stalk | Applesauce, nuts |
| Day 23 | Cottage cheese casserole with apple, green tea | Scramble eggs, oatmeal, salad with cucumbers, tomatoes | Stewed rabbit, sauerkraut | Yogurt, pear, nuts |
| Day 24 | 2 boiled eggs, salad with arugula, cucumbers, carrots | Tomato soup, chicken chop | Boiled fish, seaweed with sesame seeds | Berry puree, curd mass with dried fruits |
| Day 25 | Oatmeal, berries | 2 eggs, mushroom broth | Grilled shrimp with zucchini, eggplant, bell pepper | Kefir, baked apple |
| Day 26 | Buckwheat bran, fruit salad, green tea | Chicken omelette, vegetable slices | Steamed fish, broccoli | Yogurt, assorted berries |
| Day 27 | 2 boiled eggs, cottage cheese with herbs, herbal tea | Tomato soup, roast turkey with spices | Stewed veal with eggplant, carrots | Grapefruit, sheep cheese |
| Day 28 | 2 boiled eggs, cucumber and bell pepper smoothie | Warm salad with spinach, zucchini and chicken breast | Steamed fish cutlet, celery and fennel puree | Yogurt, apple |
Egg-orange diet for 4 weeks
There is a more radical option, the egg-orange diet menu for 4 weeks allows you to lose weight faster. But there are many more contraindications; it is not recommended for high acidity and allergies to citrus fruits. It does not apply to balanced nutrition systems; it is used rather to create a relief silhouette. The program is designed for a month, it is possible to lose from 3 to 15 kg. The menu for every day of the egg diet for 4 weeks necessarily includes eggs and citrus fruits. Complex carbohydrates are excluded, you can only eat fruits, vegetables, fish, lean meats and dairy products. It does not differ in variety; the diet of the first week is duplicated throughout the month.
Egg-orange diet menu
Monday:
- breakfast - 2 boiled eggs, orange, herbal tea;
- lunch - boiled chicken, vegetable salad;
- dinner - chicken meatballs, salad with fresh cabbage.
Tuesday:
- breakfast - 2 boiled eggs, orange, herbal tea;
- lunch - chicken soup, salad with tomatoes, fennel;
- dinner - boiled veal, steamed asparagus.
Wednesday:
- breakfast - 2 boiled eggs, orange, green tea;
- lunch - turkey chop, cucumbers, tomatoes;
- dinner - steamed fish, salad with fresh cabbage.
Thursday:
- breakfast - 2 boiled eggs, orange, coffee;
- lunch - chicken broth, grilled vegetables;
- dinner - fish cutlet, tomatoes, bell pepper.
Friday:
- breakfast - 2 boiled eggs, orange, green tea;
- lunch - chicken with stewed mushrooms;
- breakfast - cottage cheese casserole with herbs.
Saturday:
- breakfast - 2 boiled eggs, grapefruit, coffee;
- lunch - boiled veal, salad with cucumbers, tomatoes, peppers;
- dinner - fish cutlet, steamed asparagus.
Resurrection:
- breakfast - 2 boiled eggs, grapefruit, green coffee;
- lunch - vegetable broth, chicken chop;
- dinner - squid with seaweed.
Reviews and results of the egg diet for 4 weeks
- "I decided to lose weight before the beach season and chose the simplest and cheapest diet. The first days were difficult without sweets and bread, weakness appeared, and I took it out on loved ones. But the result was worth it, thanks to the egg diet I managed to lose 7 kg. "
- "I was on an egg diet for 4 weeks and was attracted by the positive reviews. I lost 3 kg in a month, I still have a couple of kilograms left to reach my ideal weight. It was difficult for me to give up carbohydrates; I allowed myself chocolate and sweet coffee. "
- "After my second pregnancy, I gained 15 kilograms. I tried everything, but I couldn’t stand any diet. And the egg one helped me, I didn’t feel hungry, I cooked new dishes with pleasure. After I get out, I try to stick to a protein diet at least one day a week, I manage to keep the weight off, there is no longer an accordion effect. "