Eggs contain a lot of nutrients, are well saturated and do not contain many calories. Therefore, they are often recommended to be consumed during various diets. There are also diets with eggs. How to monitor them properly?
Different diets with eggs
What do eggs contain? Useful product is rich in vitamins A, K, E, D, group B, calcium, copper, iron, phosphorus, iodine, potassium, amino acids, useful protein, polyunsaturated fatty acids, lecithin and other valuable substances.
Why are eggs good for weight loss? They contain a minimal amount of carbohydrates, relieve hunger, fatty acids prevent the formation of fat reserves. Also, the protein contained in this product helps maintain muscle mass.
All egg diets include the use of not only the main product, but also another equally healthy food. There are different options for the egg diet, but the rules are general.
Here are the basic rules that will help you get rid of extra pounds faster:
- you need to drink very clean water. Also allowed are coffee, tea (without sugar), dried fruit compotes;
- all fruits and dried fruits are allowed, except mangoes, bananas, dates, figs and grapes;
- you can eat all kinds of vegetables except potatoes;
- if you have a strong feeling of hunger, you can eat cucumber or carrot;
- you cannot exchange meals;
- if the product is allowed to be eaten in a certain form, it cannot be prepared in any other way. For example, if boiled chicken can be eaten, it cannot be stewed or baked;
- there should be a lot of citrus fruits in the diet, as they stimulate fat burning processes;
- you cannot use salt in cooking;
- portions should be small.
Egg diets are not suitable for those with serious kidney and liver problems. Diet is not recommended for diseases of the gastrointestinal tract and allergies to the main product.
Detailed diet menu: many options
The simplest diet lasts three days. You can only eat eggs, vegetables and grapefruits. You can only eat one type of vegetable at a time. It is allowed to drink green and black tea and water.
The diet menu will be as follows:
- in the morning: half a grapefruit and an egg;
- snack: salad;
- lunch: stewed vegetables and eggs, green tea;
- afternoon breakfast: half a grapefruit;
- dinner: salad and egg.
The diet is quite hungry. It is therefore difficult to endure it. If you feel hungry, you better try another diet.
The five-day diet is more satisfying. You can eat chicken, vegetables, apples, citrus fruits, turkey, fish, seafood, cottage cheese. You can have breakfast only with fruit.
Here is the diet menu:
- breakfast: a few eggs, grapefruit and tea;
- lunch: chicken (fish), egg, salad and orange;
- dinner: two boiled eggs, cottage cheese.
You can drink kefir before going to bed. Vegetables can be used in salads, soups and stews.
There is a lot of variety in the two-week diet. The main thing is that breakfast consists of eggs, citrus fruits and green tea. And the rest of the time you can cook all kinds of healthy meals.
You can create a diet menu as follows:
- in the morning: two eggs, citrus fruits and a cup of green tea without sugar;
- snack: fruit smoothie;
- lunch: vegetable soup, fish, salad, compote; or ear, boiled chicken breast, roasted vegetables, fruit drink;
- afternoon breakfast: yogurt and fruit cocktail;
- evening: buckwheat, salad, kefir, bread or stew with vegetables and seafood, tea with honey.
There is another interesting option. The menu should include not only eggs but also cottage cheese. These are two main products. You can also eat fish, fruits, vegetables, lean meat. It is allowed to drink kefir, juice and herbal tea.
The menu will be as follows:
- breakfast: kefir, citrus fruits and two boiled eggs (this way only);
- lunch: beef with vegetables and tea; or stewed chicken fillet and salad; or cottage cheese, fruit salad, toast;
- dinner: steamed fish with vegetables and kefir; or cottage cheese and a piece of boiled meat, lettuce; or vegetable salad with cottage cheese and kefir.
The bottom line is that you should eat a few eggs and 200 g of cottage cheese every day. And the rest of the menu can be varied.
Healthy recipes for eggs
It is usually recommended to eat boiled eggs during the diet. But if you want to diversify the menu, you can try other egg dishes. It is true that the weight loss process will slow down, but it will be easier to lose weight. Recipes should be low in calories.
Omelet with vegetables
A simple and healthy recipe. You need to cut a tomato, half a bell and half a small onion. Stew the vegetables for five minutes, cover with beaten eggs and milk and cook, covered over low heat.
Omelet with mushrooms
Cut a few mushrooms and stew. Beat two eggs with milk, salt and pepper, pour into a pan. When the omelette is grabbed, put the mushrooms, cover with half of the omelet and cook under the lid for another five minutes.
Roll
Prepare an egg pancake. To do this, beat an egg with milk, salt, chopped herbs, add a little flour. Cook covered. Remove from the pan and cool slightly. Finely chop sweet colored peppers, red onion, parsley. You can add cottage cheese or melted cheese. Put the minced meat on an egg pancake and wrap it in a roll.
Casserole
Chop a large bunch of spinach, two onions and green onions. Put everything, salt and pepper. Put the mixture in baking tins. Pour the egg on top. Cook in the oven for about ten minutes. Very healthy breakfast or dinner.
Healthy pizza
Beat two eggs, a few tablespoons of milk, salt, flour and pepper. Pour into a pan. After a few minutes, add chopped peppers, tomatoes, olives and herbs. Cook, covered, about 10-15 minutes. The recipe is healthy and at the same time the dish is delicious.
Stuffed eggs
To make the dish dietary, you should avoid mayonnaise, fatty meats, fish. Better to use vegetables, herbs, seafood. And fill the filling with yogurt, low-fat sour cream. For example, cheese, boiled shrimp, fresh cucumber, egg yolk and a small amount of natural yogurt will make an excellent filling. You can decorate with herbs or whole shrimp.
All recipes are low in calories, so they are suitable for proper nutrition and diet. Of course, such dishes should be consumed in moderation.