Different variants of egg diet with a detailed menu and recipes: lose weight with the help of proteins

Low-carb, protein, budgetary and effective diet is the weight-loss which do not need long to get used to. Egg product that is constantly present in the diet of almost everyone, the cost is quite reasonable, taste is great, the health benefits are undeniable. And most importantly — it is not a mono-diet that promises the variety of the diet and not on a grueling hunger strike.

egg diet

The mechanism of weight loss

The egg is quite nutritious product, as evidenced by simple math:

  • 100 g boiled chicken eggs — 160 calories (average weight of 1 piece — 50 g);
  • in 100 g of yolk — 352 kcal (weight 1 PCs — 20 g);
  • 100 grams of protein — 44 calories (the weight per 1 piece — 30g).

If you eat 2 eggs for a meal, it turns out a sufficient amount of energy value, but what is weight loss?

  • The rest of the daily diet is a low calorie as the amount of consumed carbohydrates and fats are reduced to a minimum;
  • proteins are long to digest, making it easy to survive the time between meals;
  • in the composition of eggs contains a lot of vitamins, amino acids and other Goodies that ensure the normal functioning of the body during the diet;
  • this power system causes the liver to produce ketones, effectively suppress hunger;
  • unsaturated fatty acids, which fight against fat;
  • proteins required for the digestion lot of energy — so spent calories.

If you continue every morning eat 2 eggs after a diet, it is possible to preserve the results achieved.

A pleasant bonus. Eggs strengthen bones, joints, immune system and improve mental performance.

The pros and cons

At egg diet there are a lot of positive characteristics that will persistently tempt you to use it. And still much more attention should be paid to the disadvantages.


  • Not to feel hunger;
  • simplicity in cooking;
  • variety of recipes;
  • the formation of muscle mass when regular sports activities;
  • sustainable results.


  • Increased cholesterol;
  • lethargy and decreased performance due to the lack of carbohydrates;
  • constipation, flatulence, bloating, bad breath as side effects because of the abundance of protein food;
  • the ban on coffee;
  • strict adherence to the menu.
  • high risk of failure;
  • refusal of intense exercise;
  • 4-week diet was likely to end in serious problems with the stomach.

Miss the attention of at least one fault — then you may experience health complications. So weigh the pros and cons in advance.


To prevent complications you must first learn contraindications:

  • allergies;
  • pathology of the kidney, liver;
  • cardiovascular disease;
  • problems with the pancreas;
  • hypertension;
  • gastritis, ulcers.

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


Some useful tips will allow you to lose egg diet without unpleasant surprises.

  1. Prefer soft boiled eggs, because they are better absorbed.
  2. The maximum number of eggs that can be eaten in a day, 4 pieces.
  3. Limit your intake of salt.
  4. If fried, without oil. The best method of cooking — baking.
  5. Dinner 4 hours before bedtime.
  6. Snacks are excluded.
  7. Daily intake of water — at least 2 L.
  8. If you select a four-week egg diet, the slimming process should be monitored by specialists.
  9. Better than the rest affects the shape and health weekly option.
  10. Of physical activity it is necessary to leave only morning exercises, Hiking, swimming pool. Gym and running without the support of carbohydrates can be very stressful.

This diet is characterized by eating citrus fruits for Breakfast that is not in vain. In tandem with the eggs they prolong the feeling of satiety, promote more rapid weight loss. Especially useful grapefruits.

Note. Try to use only fresh eggs, the age of which does not exceed weeks. Starting from the 8th day, they lose amino acids.

menus and recipes

Product lists

Egg diet is quite strict, as it implies precise observance of the menu. To make it, use the lists of foods that can and can't eat within protein weight loss.


  • low calorie fruits: apricots, apples, pineapple, citrus, pear, pomelo, peach, kiwi, plums, watermelons, melons;
  • vegetables: tomatoes, zucchini, carrots, broccoli, onions, eggplant, cucumbers, radish;
  • legumes: beans, peas;
  • greens, lettuce;
  • lean meat: beef, chicken, rabbit, Turkey (without skin);
  • lean fish (haddock, Pollack), seafood;
  • low-fat dairy products;
  • bread: toast, grain bread, bran, dietetic crackers;
  • drinks: tea, herbal teas, chicory (without milk or sweeteners);
  • salad dressings: lemon juice, ginger, balsamic vinegar.


  • mayonnaise;
  • rich broth.
  • carbohydrates: pasta, pastries, pastry, 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;
  • fat dairy products;
  • drinks: juices, soft drinks, alcohol;
  • sweets: candy, sugar, chocolate, honey.
  • dressings: mayonnaise, soy sauce, ketchup.

If you break and afford something from the banned list, nutritionists advise to start a diet from the beginning.


Because egg diet refers to the mono and contains a extended list of auxiliary products, there are many variations.

The most popular, perhaps, is Maggie. Good results helps to achieve a two-week diet of egg whites, which, however, must be careful due to the many contraindications and side effects.

Much softer tolerated diet on egg yolks, as meals are more pleasant taste, there are so many proteins. However many kilos to lose.

Keep in mind. For weight loss can be used not only chicken, but quail eggs. They have much more protein.

diet meals


Using this technique it is possible to lose weight and fast (Express diet for 3 days), and long (to arrange marathon for a month). It all depends on how much weight you want to lose. If no more than 5 — look for options in 1 week to protein foods did not harm the organism. If 5 to 10 you can look at the menu for 2 weeks. If the problem is tens of kilograms of excess weight, egg diet for 4 weeks is what you need.

Planning diet will help detailed menu for each day, compiled for different terms separately.


To diversify the menu and not eat anything for a couple weeks exclusively hard-boiled and soft-boiled eggs, offer recipes for low calorie dishes. They fit perfectly into this power supply system.

Protein fitness salad


  • 300 gr chicken;
  • 50 ml low fat sour cream;
  • 2 eggs;
  • 3 lettuce;
  • a clove of garlic;
  • Basil.


  1. Fillet cut into small pieces, fry in a dry pan until Golden brown. Season with salt and pepper.
  2. Chop Basil, add to the chicken.
  3. Chop the garlic, add to the salad.
  4. Boil, peel, cut into pieces eggs, add to salad.
  5. Sour cream.
  6. Mix well.
  7. Spread on lettuce leaves.

Egg soup (Dukan diet)


  • 2 liters broth (vegetable or chicken);
  • 100 grams of corn starch;
  • 6 eggs;
  • soy sauce;
  • 30 grams ginger (fresh or ground);
  • 2 cinnamon sticks;
  • 200 grams tofu;
  • 200 g Chinese cabbage;
  • green onions;
  • a few cloves of garlic.


  1. In the boiling broth add the ginger, chopped garlic, tofu cubes, soy sauce.
  2. 60 grams of starch diluted in a little water and knead to avoid lumps. Then after 15 minutes of stewing soup on the stove to pour into it the resulting solution.
  3. Cook for 5 minutes.
  4. In a separate container beat the eggs with the remnants of starch.
  5. Cut into strips cabbage.
  6. Pour in the soup the mixture of eggs and starch, add the cabbage.
  7. Cook for 10 min.
  8. Before use, sprinkle with herbs.

Dietary omelet with chicken and mushrooms


  • 20 ml of olive oil;
  • bulb;
  • 50 grams of boiled chicken;
  • 8 mushrooms;
  • 8 small tomatoes;
  • parsley;
  • 4 eggs;
  • 20 g of grated cheese;
  • 20 g of sweet pepper.
diet omelette


  1. Heat the oil in a frying pan.
  2. Fry chopped onion.
  3. Fillet finely chop, add to the onions, fry for 2 min.
  4. Mushrooms cut into 4 pieces, add to an omelet.
  5. Each tomato cut into 4 pieces, put in pan.
  6. Chop the parsley, pour in the omelet.
  7. Beat the eggs with a tablespoon of water. Season with salt and pepper.
  8. Pour into the pan, fry 3 min.
  9. Sprinkle omelet with grated cheese, put in the grill.
  10. Before serving, sprinkle with rings of sweet pepper and chopped parsley.

Despite the fact that eggs can be cooked a huge number of dietary meals, without the salt and refills most of them lose their excellent flavor. And even if in the first 2-3 days of a diet it is possible to enjoy, the four-week marathon was likely to end much earlier. Therefore, in order to feel this system of losing weight, you either have to really love this product, or take into account only short-term options.