Egg grapefruit diet for 4 weeks

The egg diet, which can be found under another name – “Maggi”, has many fans. It is one of the effective and easy ways to get your figure in order; within 4 weeks, those who followed it were satisfied. They lost 10-15 kg.

The main emphasis here is on a clear sequence of consumption of specific products. If some of them are listed on the menu without grams, that is, you can eat them in any quantity.

There are almost no contraindications, except for individual sensitivity to citrus fruits, as well as complaints about problems with the gall bladder, because eggs play the main role in this nutritional system. Gastritis and ulcers also remain in the group of contraindications, since vitamin C can provoke an exacerbation of the disease.

Features of the egg diet

One of the advantages remains the systematicity and variety of products, but nutritionists do not recommend replacing one with another, as well as arbitrarily swapping breakfast and lunch, etc.

Rules that are taken into account when drawing up the menu and the nutrition itself:

There are no strictly specified volumes of how much water you need to drink per day. Liquid must be present in the required quantity, and each organism has its own needs.
Diet drinks are allowed, tea and coffee can be consumed, but only with sweetener.
Broths, vegetable and meat, are prohibited. But you can’t deny yourself spices and herbs. Onions also remain useful in this diet.
There is a taboo on any animal and vegetable fats, but the body will not lack them, because there is enough of them in egg yolk, fish and meat fillets.
If hunger occurs between main meals, a snack is introduced at intervals of 2 hours - but always a vegetable one containing fiber. These are cucumber, cabbage, lettuce.
Thanks to such a diet, your morning stool will improve, after which you can weigh yourself every morning - this will help track the dynamics of weight loss and get decent motivation.
Sports - yes, breakdowns - no! If the nutritional system is disrupted, start the diet from the first week, all over again.

If after a while there is a desire to continue the egg diet, stick to the menu for the first week, then immediately for the fourth. If the interval between diets is long, eat in order, taking into account the planned diet for each week.

Egg diet for 4 weeks: under the sign of white and yolk

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

October 4, 2020 · Text: Polina Soshka · Photo: Getty Images

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 good results have already been achieved. If you leave the egg diet incorrectly for 4 weeks, a quick return of excess weight is almost guaranteed.

Monday

Monday lunch is light, it’s the same fruit, you can eat as much as you want. These are oranges, fresh or dried apricots, pears, watermelons, apples - whoever likes what.

Important! Only mangoes, grapes, bananas, figs and dates are prohibited - they contain a large amount of sugar.

Monday dinner – steak or a piece of boiled meat. Chicken, veal, even pork without fat layers are allowed. Lamb is not allowed - it contains the most fat.

Egg diet for 4 weeks: myths and concerns

Many of you have probably 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, they contain more than enough bad cholesterol, and the protein takes too long to digest. What then, you ask, can we even talk about an egg diet for as much as a month?

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

Second week

Breakfast is the same as in the first week. Then follow this menu:

Monday – for lunch you can eat cooked meat and sliced vegetables. For dinner - a couple of hard-boiled eggs and again greens or a couple of lettuce leaves. For dessert - a whole citrus fruit.
Tuesday – lunch consists of meat and salad. Dinner – only eggs and 1 citrus fruit.
The menu for Wednesday is almost no different from the diet on Tuesday, except that instead of greens for lunch you can serve cucumbers.
Thursday – for lunch you are allowed a mandatory pair of eggs, your favorite type of cheese with a low fat content and some vegetable. Dinner - only two boiled eggs.
Lunch on Friday consists of fish fillet, dinner - a steamed omelette of 2 chicken eggs.
On Saturday, you can eat meat and fresh tomatoes for lunch; 1 grapefruit will help lighten such a heavy lunch. For dinner, you are allowed to treat yourself to a fruit salad.
On Sunday lunch and dinner are duplicated. This is skinless chicken breast, tomatoes, boiled peas or beans, and always 1 citrus fruit.

If the first week was gentle, the second was more like a protein diet, then the third is more similar to mono-diets.

Basic principles

Egg-grapefruit diet

The main condition for following the diet is the daily consumption of grapefruits and eggs. During the first week of the system, the diet should contain the following nutrients:

For breakfast - 2 boiled eggs, 1/2 grapefruit. In addition, you are allowed to drink weak tea or coffee without sugar. In rare cases, it is allowed to use hard cheese in the amount of 50 g, low-fat cottage cheese or feta cheese (about 80 g) instead of eggs.
For lunch - one of the fruits, and exclude the intake of other varieties of this category of products on this day. In addition, you should use boiled vegetables, tomatoes, cheese, and toast. For meat dishes, chicken fillet or lean beef is allowed, it can be baked, the permissible dosage is no more than 250 g. In the last days of the week, instead of meat, you can eat fish such as cod, pike perch, pollock, and the portion should be 150 g.
For dinner - 1 grapefruit, 1 egg or omelet, meat or fish dish (170 g), boiled, stewed vegetables (possibly alternating with a salad of them).

As a snack in this segment of the system, any type of fruit is allowed, with the only exception being bananas.

The result of 1 week of the diet cycle is a weight loss of up to 2.5 kg.

Diet in the second and third weeks

Breakfast and lunch remain the same as in the 1st week of using the weight loss technique. For dinner, eat freshly squeezed grapefruit juice (it can be alternated with fresh orange juice), eggs or dishes made from them, a piece of boiled chicken, vegetables (preferably baked).

The only peculiarity of using the diet menu for weeks 2 and 3 is that it is possible to consume the recommended products in larger quantities, of course, without overeating.

Read: Black currant leaves: beneficial properties for adults and children

Fourth week of diet

At the last stage of applying the method, it is necessary to follow all recommendations with precision, without succumbing to relaxation under any circumstances.

Breakfast during this period remains the same, but in addition to the permitted food elements, 1-2 cucumbers, steamed cutlets, fresh tomatoes, and those prepared in any way are added.

Lunch and dinner represent the implementation of the initial diet with the same products, but with an increased dosage: cottage cheese - 100 g, meat or fish dish - 200 g, 2-3 slices of toast.

Third week

Monday is a fruit day, when you can eat any fruit, berries or fruits in different combinations.
Tuesday is the day of boiled vegetables and salads. Taboos are on potatoes and cereals.
On Wednesday you can eat both fruits and vegetables - fresh, cooked, of one type or in salads.
Thursday – you can eat fish fillet, fresh green salad, cabbage. If you want, boiled vegetables are also allowed.
Friday – beef, veal, lean pork and boiled pumpkin, carrots, peas or spinach.
Saturday and Sunday – one type of fruit for 2 days.

How to “sit on eggs” correctly?

“If there is a honeymoon, why shouldn’t we have an egg month?” thought American nutritionists, and based on the success of the 7-day egg diet, they invented the 4-week egg week. Longer duration means better effect. Cases have been recorded where, within a month of “sitting on eggs,” those losing weight lost up to 25 kg (with an initial weight of about 100 kg).

What is good about the egg diet 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 you eat less in principle - after all, eggs are very satiating).

In addition, food costs on a diet become transparent and predictable. And one more interesting point: overseas researchers have found that regularly eating the same food really helps you lose weight. This is a rather psychological moment: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. And knowledge of such a mechanism obviously will not harm those who watch their figure and strive to control their weight.

Do you like chicken eggs? An egg diet for 4 weeks is a good way to test how strong this gastronomic addiction is.

However, not everything is so simple with an egg diet for a month. The main surprise is that she... egg not all the time. The main focus is the first two weeks, during which you must 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 strengthening effect on your stool.

During the 4-week egg diet, it is important to get enough liquid (at least 1.5 liters of plain still 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 liquid remain indispensable allies for fans of a protein diet.

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

Monotony is the bane of any strict nutrition plan. The 4-week egg diet prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, fish, and meat contain irremovable fats, both saturated and unsaturated), but you can experiment with the form of serving foods with a clear conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed, or stewed. You can also replace boiling eggs with baking, make scrambled eggs without fat, or poach eggs. The main thing is to ensure that the egg is evenly cooked.

Fourth week

Having completed the third week, be patient for the 4th. During the final 7 days, you can eat not by the hour, sticking to lunch or dinner time, but distribute the recommended foods throughout the day.

On Monday you need to eat a quarter of a chicken, 4 fresh cucumbers and 3 medium tomatoes, a portion of tuna in oil, which must be thoroughly rinsed to remove any remaining oil, 1 piece of toast and definitely 1 citrus fruit.
Tuesday – 200 g of meat, the same amount of vegetables as on Monday, and toast. You can also treat yourself to an orange or an apple, or a pear, or a piece of melon.
Wednesday - you can enjoy a spoonful of cottage cheese, a plate of boiled vegetables of 1 type and toast will allow you to get enough. For fresh vegetables, you can have 2 tomatoes and the same amount of cucumbers, an orange is a must.
On Thursday, during the day they eat half a boiled chicken, an orange, toast, 3 tomatoes and 1 cucumber. If a large amount of protein creates discomfort, you can eat any fruit from one group.
Friday – only 2 eggs, grapefruit and 3 tomatoes. A leaf of lettuce can keep them company.
On Saturday, the diet is more varied - 2 chicken breasts, 150 g of cottage cheese, toast and kefir (you can also use homemade curdled milk, but without sour cream). From fruits, 1 orange is allowed, from vegetables - 2 tomatoes and cucumbers.
Sunday - 2 pieces of tomatoes and cucumbers, a slice of bread or toast, an orange, a spoonful of cottage cheese. Tuna in oil (1 jar) is allowed only after thorough rinsing under running water to rid it of excess fat.

If you adhere to a clearly established meal schedule in the first weeks and include in the menu all the products indicated in the recommendations, a false feeling of hunger will not arise. On the contrary, adherents of this diet experience an increase in muscle mass, the body is saturated with vitamins, and the intestines are carefully cleansed with boiled and fresh vegetables and fiber.

Lunch: chicken fillet stuffed with tomatoes and mushrooms with green beans. Dinner: fresh vegetables (tomato, cucumber, Chinese cabbage), seasoned with vegetable oil. Before going to bed, you can drink a glass of low-fat kefir.
Lunch: veal stewed with white cabbage. Dinner: boiled eggs, seaweed.
Lunch: cauliflower baked with turkey. Dinner: orange, cod baked in the oven with broccoli.
Lunch: Cauliflower casserole with eggs. Dinner: zucchini, baked in the oven, stuffed with chicken, tomatoes, bell peppers.
Lunch: fruit, cottage cheese. Dinner: pollock stewed with tomatoes, fresh cucumbers.
Lunch: salad of tomatoes, cucumber, bell pepper, lettuce, olives, feta cheese, dressed with olive oil, chicken fillet stewed in yogurt. Dinner: carp cooked in the oven on a bed of cabbage.
Lunch: salad of cucumber, tomato, bell pepper, dressed with yogurt. Dinner: minced chicken, stewed with green beans.

The weight loss method is short-term, reminiscent of “fasting” days, which are recommended for every person.

Menu for 14 days

A two-week egg diet is as strict as a seven-day diet. For breakfast, be sure to eat a couple of eggs with one citrus fruit. For lunch and dinner, a combination of proteins (meat, fish, cottage cheese) and fiber (stewed vegetables or fresh vegetable salad). Protein products should predominate on the menu.

The menu for the first week can be taken from the seven-day diet.

For the second week, you can choose dishes for both lunch and dinner:

salad of boiled chicken, green apple, orange, fresh cucumber, yogurt and grated hard cheese;
salad of tomatoes, mint sprigs, bell pepper, seasoned with olive oil, lemon juice, salt to taste;
daikon salad, seasoned with lemon juice, olive oil and two cloves of garlic;
chicken baked with oranges, tomatoes and basil;
carp baked in the oven with zucchini;
dessert made from cottage cheese and gelatin;
veal stewed in cream with Brussels sprouts;
stewed bell pepper stuffed with chicken fillet and zucchini;
steamed carp cutlets;
chicken breast baked with basil, cilantro, dill and yogurt;
salad of boiled chicken, eggs, Chinese cabbage, fresh cucumbers, dressed with yogurt;
hake in the oven with mushrooms and cauliflower.

The egg contains a whole vitamin complex: 12 vitamins and 16 minerals (A, B1 to B12, E, D, H, easily digestible calcium, magnesium, selenium, iodine, phosphorus and others).

Egg diet menu for 28 days

The egg diet for a month helps you lose from 7 to 12 kilograms, depending on your initial weight. It is not recommended to adhere to such a diet for longer than 28 days.

As a diet for the first week, you can use the menu for a seven-day egg diet. In the second week, breakfast remains the same as the first week: a couple of eggs and a citrus fruit.

For lunch and dinner they also eat a combination of protein and fiber dishes. Vegetables can be eaten fresh or baked, stewed, or boiled.

In the second week, the diet can be compiled from the list of dishes of a two-week diet and alternate them for lunch and dinner. Between meals it is good to drink alkaline still water.

In the third week, more fruits and vegetables are introduced into the menu. You can eat green peas and carrots at one of your meals. Berries include cranberries and lingonberries. Meal preferences remain the same as in the first and second weeks: a combination of low-fat fish or meat with vegetables.

The fourth week is the final week, the menu is expanding. This same week is the beginning of leaving the egg diet. For four weeks you should not eat high-calorie, fatty or high-carbohydrate foods. There should be 4-5 meals a day. The amount of protein gradually decreases; there is no longer a need to eat eggs for breakfast; protein from meat and fish is enough.

The presence of grapefruit in the diet, known for its beneficial properties: normalizes metabolism, strengthens the nervous system, immunity, relieves constipation, relieves fatigue.