The appearance of extra kilos is associated with the chosen nutrition system. To stabilize weight, nutritionists recommend following a new diet for a month. This is enough to introduce new healthy habits that will allow you to achieve a slim silhouette. An egg diet for 4 weeks provides a long-lasting effect. Therefore, protein nutrition guarantees not only rapid fat burning, 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 and 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 guarantees resistance to stress and a stable psycho-emotional state;
- biotin participates in the process of carbohydrate absorption, with a deficiency of the latter, an 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 fat deposits are broken down, which helps to create a beautiful embossed silhouette.
An egg quickly satisfies the feeling of hunger and you can stay full for a long time. It is completely absorbed by the body and combined with other proteins: meat, fish and dairy products. It allows you to achieve the desired thinness, 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 and sculpted muscle structure. An egg diet for 4 weeks allows you to eliminate 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 dangers, it is possible to avoid breakdowns and the boomerang effect in the form of weight gain.
Advantages:
- 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, a shortage of tastes can be avoided;
- Anyone can prepare simple dishes that require a minimum of time and culinary skill;
- 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 the restoration of lymphatic flow.
Disadvantages:
- eggs are allergenic products and prolonged use can cause intolerance symptoms not previously observed;
- a sharp decrease in incoming carbohydrates can lead to weakness and dizziness;
- To achieve 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 series of restrictions on 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 cause stress. If you follow all the recommendations, the volume reduction process 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, it is necessary to exclude fast food, alcohol, snacks and processed foods;
- drink at least 2 liters of water a day, also between doses you can drink tea, coffee, herbal decoctions, uzvar, but without sugar;
- A protein diet requires a regular intake of fiber; in addition to raw vegetables, you can use oat bran or ready-made pharmaceutical fiber; You should 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 each day necessarily includes 3 meals and 2 snacks;
- The portion size is reduced and to lose weight it is necessary 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 scrambled, but without adding butter, milk or cream, heat treatment is mandatory, eggs cannot be eaten raw;
- it is necessary to reduce the amount of salt consumed, replace traditional table salt with pink Himalayan salt, which contains a complex of minerals, but literally a pinch a day is enough, it is important to add it to cooled ready-made dishes;
- The daily routine also promotes weight loss, in addition to 5 meals, it is necessary to sleep at least 8 hours, fall asleep before 11: 00 p. m. , the amount of stress can be reduced thanks to a balanced combination of work and rest ;
- improves mood, providing an increase in energy; moderate physical activity; regular exercise helps activate the 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;
- It is necessary 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 foods are introduced, but in minimal quantities.
Egg diet for 4 weeks - detailed menu
There are several variations of protein diets that allow you to lose weight quickly. You can create your own diet based on the list of staples. Or use the daily menu from the egg diet table, designed for 4 weeks. During the first 14 days, appropriate habits are formed, starting the process of breaking down fat cells. The last 2 weeks are smoother, the main goal is to maintain the chosen system, continuing to lose kilograms little by little.
Authorized products:
- chicken, quail eggs;
- meat: chicken, turkey, rabbit, beef;
- low-fat fish and seafood;
- vegetables - only those containing starch are excluded;
- fruits: seasonal fruits, citrus fruits and sour berries are prerogative;
- dairy products: low-fat kefir, yogurt, cottage cheese, unsalted cheese;
- cereals: buckwheat, oat bran;
- walnuts, flax seeds, sesame seeds;
- legumes: asparagus, lentils;
- olive oil, sesame, linseed;
- fresh herbs;
- spices;
- drinks: green tea, herbal teas, sugar-free nut drinks.
Prohibited products:
- meat: lamb, pork, beef;
- fatty fish;
- vegetables: potatoes, corn;
- fruits: bananas, figs, grapes;
- sausages, smoked meats;
- semi-finished products;
- preserves, marinades;
- bakery products;
- dairy products: butter, cheese, fermented baked milk;
- sweets, including honey;
- alcohol, carbonated drinks, compote.
Egg diet for 4 weeks Menu detailed in the table:
| Breakfast | Dinner | Dinner | Appetizers | |
|---|---|---|---|---|
| 1st day | 2 eggs, cottage cheese, red berries, coffee | Vegetable broth, chicken cutlet | Baked beef with arugula and tomato salad | Cottage cheese, red berries, applesauce. |
| 2nd day | Tortilla, fresh cucumber and aloe | Stewed rabbit, carrot salad | Curd casserole with pear | Kefir, cashews |
| 3rd day | Unsalted cheese, fresh red fruits | Lentil soup with roasted zucchini | Scrambled eggs, cooked broccoli | Curd mousse with spinach, apples. |
| 4th day | 2 boiled eggs, iceberg salad with orange and sesame | Tomato puree soup, steamed turkey meatballs | Baked fish, seaweed | Nuts, unsweetened yogurt. |
| 5th day | Omelet with cheese and herbs, infusions | Boiled fish with beet salad | Mixed salad with mussels and cucumber. | Berry Nut Smoothie |
| 6th day | 2 boiled eggs, bell pepper, olive, arugula salad | Chicken breast, sauerkraut and cranberries | Pumpkin casserole with beef | Cheese, pear, various nuts |
| 7th day | Scrambled eggs, fruit slices, green tea. | Bean soup, cabbage salad and cucumbers. | Steamed fish cutlets, boiled beet salad | Kefir, baked apples |
| eighth day | 2 boiled eggs, fruit salad with yogurt, chamomile tea | Mushroom broth, baked chicken breast, tomato juice | Stewed rabbit with vegetable stew | Curd dough with dried apricots and prunes. |
| ninth day | Omelette, celery, pumpkin and pineapple salad, coffee | Chicken cutlet, fennel and celery puree | Steamed fish with sauerkraut and olive salad | yogurt, nuts |
| Tenth day | 2 eggs, mixed salad with grapefruit, feta cheese, green tea | Carrot puree, steamed turkey cutlets | Veal cutlet, sliced vegetables | Apple and cottage cheese casserole |
| day 11 | Omelet with tomatoes, red berries and coffee. | Brussels sprout and Jerusalem artichoke soup, baked chicken breast with spices | Broccoli, roasted zucchini and boiled beef salad | Red fruit smoothie, sheep cheese |
| day 12 | Omelet with cottage cheese and fresh herbs, sliced vegetables, coffee | Stewed turkey in tomato and carrot salad | Steamed fish cutlets, cucumber and bell pepper salad | Pear, apple, almonds, pumpkin seeds. |
| day 13 | 2 boiled eggs, orange, green tea | Beetroot and pumpkin soup, chicken cutlet | Seaweed salad with egg, shrimp | Red fruit puree, feta cheese |
| Day 14 | Tortilla, oat bran, tomato juice | Lentil puree, cabbage salad, cucumber, bell pepper | Turkey fillet with zucchini, eggplant and Jerusalem artichoke ragout | Yogurt with flax seeds and orange. |
| day 15 | 2 boiled eggs, steamed buckwheat, chopped vegetables | Fish broth, zucchini, roasted eggplant with cooked mussels | Chicken meatballs with fresh cabbage and apple salad | berries, nuts |
| day 16 | Oatmeal with yogurt, green tea. | 2 boiled eggs, chicken and celery root soup, tomato juice | Baked fish with spices, cucumber, pepper and carrot salad. | 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, chicken salad, roasted cucumbers and zucchini | Boiled beef, stewed cabbage | Apple, orange, mixed nuts |
| Day 19 | Omelette, chicken cutlet, vegetable slices | Pumpkin and fennel soup, boiled fish | Green salad of cucumbers, broccoli, spinach and boiled turkey. | yogurt, berries |
| day 20 | 2 boiled eggs, oat bran, green tea | Chicken broth, vegetable stew | Salad with mussels, shrimp, spinach and tomatoes | Orange, mixed nuts |
| Day 21 | Omelette, red fruit smoothie | Vegetable soup, baked chicken | Beef with eggplant and pumpkin puree | Casserole with cottage cheese and red berries |
| Day 22 | 2 eggs, fruit salad, herbal infusion | Chicken roll with mushrooms and sliced vegetables. | Mashed beans with fresh cucumbers and celery stalk. | applesauce, nuts |
| Day 23 | Cottage cheese casserole with apple, green tea | Scrambled eggs, oatmeal, salad with cucumbers, tomatoes | Stewed rabbit, sauerkraut | yogurt, pear, walnuts |
| Day 24 | 2 boiled eggs, arugula salad, cucumbers, carrots | Tomato soup, chicken cutlet | Boiled fish, seaweed with sesame | Red fruit puree, curd mass with dried fruits. |
| Day 25 | Oats, berries | 2 eggs, mushroom broth | Grilled shrimp with zucchini, eggplant and bell pepper | Kefir, baked apple |
| Day 26 | Buckwheat bran, fruit salad, green tea | Chicken omelette, sliced vegetables | Steamed fish, broccoli | Yogurt, various red fruits |
| Day 27 | 2 hard-boiled eggs, cottage cheese with herbs, herbal infusion | Tomato soup, roast turkey with spices | Stewed beef with eggplant and carrots. | Grapefruit, sheep cheese |
| Day 28 | Smoothie of 2 boiled eggs, cucumber and bell pepper | Warm spinach, zucchini and chicken breast salad | Steamed fish cutlet, celery and fennel puree | yogurt, apple |
Egg-orange diet for 4 weeks.
There is a more radical option, the egg and orange diet menu for 4 weeks allows you to lose weight faster. But there are many more contraindications, it is not recommended in case of high acidity and allergies to citrus fruits. It is not applied to balanced nutrition systems, it is rather used to create a relief silhouette. The program is designed for one month, it is possible to lose from 3 to 15 kg. The menu for each day of the egg diet for 4 weeks necessarily includes eggs and citrus fruits. Complex carbohydrates are excluded, only fruits, vegetables, fish, lean meats and dairy products can be eaten. It does not differ in variety, the first week's diet doubles throughout the month.
Egg and orange diet menu.
Monday:
- breakfast: 2 hard-boiled eggs, orange, herbal infusion;
- lunch: boiled chicken, vegetable salad;
- dinner: chicken meatballs, salad with fresh cabbage.
Tuesday:
- breakfast: 2 hard-boiled eggs, orange, herbal infusion;
- lunch: chicken soup, salad with tomatoes, fennel;
- dinner: boiled beef, steamed asparagus.
Wednesday:
- breakfast: 2 boiled eggs, orange, green tea;
- lunch: turkey cutlet, cucumbers, tomatoes;
- dinner: steamed fish, salad with fresh cabbage.
Thursday:
- breakfast: 2 boiled eggs, orange, coffee;
- lunch: chicken broth, roasted 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 beef, salad with cucumbers, tomatoes, peppers;
- dinner: fish cutlet, steamed asparagus.
Resurrection:
- breakfast: 2 boiled eggs, grapefruit, green coffee;
- lunch: vegetable broth, chicken cutlet;
- dinner: squid with seaweed.
Reviews and results of the egg diet for 4 weeks.
- "I decided to lose weight before the beach season and chose the simplest and most economical diet. The first days were difficult without sweets or bread, weakness appeared and I took it out on my loved ones. But the result was worth it, thanks to the diet from the egg I managed to lose 7 kg".
- "I was on an egg diet for 4 weeks and was attracted by positive reviews. I lost 3 kg in a month, I still have a couple of kilograms left to reach my ideal weight. I found it difficult to give up carbohydrates; I allowed myself chocolate and coffee sweet".
- "After my second pregnancy, I gained 15 kilograms. I tried everything, but I couldn't stand any diet. And the egg diet helped me, I wasn't hungry, I cooked new dishes with great pleasure. After going out, I try to follow a protein diet at least one day a week, I manage to maintain the weight, there is no longer an accordion effect.