How to lose weight on eggs - the benefits and harms of the egg diet, menu for the week and contraindications

Nutritionists say that if you consume egg whites at night to lose weight, you can get rid of excess weight quite quickly. At first glance, this may seem strange, but reviews from those who have lost weight indicate the effectiveness of this method. Egg white is an important component of the diet. It contains useful components, and the body spends a lot of energy to digest the product. This is where its fat-burning properties lie.

On a note! Unlike protein, the yolk of a chicken egg is high in calories, so when losing weight they try not to use it.

The role of egg whites in the process of losing weight

Egg whites contain proteins that are actively involved in the production of the growth hormone somatotropin and the joy hormone serotonin. They accelerate cell renewal processes, keep muscles toned and lift your spirits. However, not all high protein foods can be used for dinner. Some of them are quite high in calories, so there can be no talk of any weight loss. As for egg whites, 100 g contains only 44 kcal.

Despite its low calorie content, egg whites make you feel full for a long time. In addition, it restores metabolism, which also promotes weight loss. It is enough to replace dinner with it to start the fat burning process.

The brighter the yolk, the more benefits the egg has.

They explained it this way: if the chicken has had plenty of time in the sun, the yolk has a more saturated color. But in fact, bright yellow and even reddish yolks are obtained if the chicken is given the appropriate food. To do this, a good housewife always chops green nettles for her chickens. And farmers give laying hens at poultry farms canthaxanthin, a special nutritional supplement.

The same substance is used to feed salmon and trout to give the fish a rich pink color. But European doctors recently warned the public that canthaxanthin may have harmful effects on vision.

Beneficial features

Since egg whites are considered nutritious foods that contain a minimum of calories, they are often included in diet menus. It is useful for athletes. They drink it raw or make a protein shake out of it to build muscle mass.

Important beneficial properties of chicken egg white are:

• reducing cholesterol levels;
• rich in vitamins from group B;
• improves metabolism;
• builds muscle mass, which is useful not only for athletes, but also for those losing weight;
• accelerates the process of decomposition of fat cells;
• restores the acid-base balance in the body;
• removes harmful substances from the body;
• has a mild diuretic effect;
• normalizes blood glucose levels;
• has a positive effect on the functioning of the digestive system;
• provides satiety for a long time and does not harm the figure;
• source of protein.

On a note! Unlike fermented milk products, which are also a source of protein, chicken egg white does not cause swelling. Therefore, it is not contraindicated for people who have a tendency to edema.

In addition to oral administration, this product is used externally. Nourishing and cleansing face masks are made on its basis.

Raw eggs increase male strength

Indeed, the famous Casanovas have always been distinguished by their passion for cocktails, which always included a raw egg. Henry IV, famous for his passion, drank a glass of cognac mixed with yolk every morning. Other gentlemen preferred to shake a raw egg in dark beer. And in the Kama Sutra, before the night of love, it is recommended to eat a mixture of rice boiled in milk with sparrow eggs, fried onions and honey. Nevertheless, modern science does not find any special substances in the egg that affect potency. But here there is an abundance of vitamins and proteins, which will be very useful for ardent lovers.

Harm

Despite the fact that the benefits of egg whites are significant, they cannot always be consumed at night.

It is not recommended to drink raw or eat boiled protein before bed during pregnancy and lactation. Losing weight during these periods is, in principle, prohibited.

It is also prohibited to use it for certain diseases. Therefore, before using it for weight loss, you should definitely consult a doctor and undergo certain studies.

Egg whites before bedtime for weight loss are contraindicated in the following conditions:

• serious diseases of the cardiovascular system;
• diabetes mellitus;
• allergies to chicken eggs.

It is important to note that the cause of undesirable effects can be not only the presence of contraindications, but also the use of the product in excess. It is important to adhere to established standards so as not to cause harm.

Eggs increase blood cholesterol levels

About thirty years ago, doctors actually declared eggs to be almost the main source of cholesterol. It was recommended to eat no more than three to four eggs per week. And many have banished the classic breakfast from their tables - fried eggs, scrambled eggs, hard boiled eggs, soft-boiled and in a bag.

Later science figured it out. There really is a lot of cholesterol in eggs: the average egg contains 213 mg. Considering that it is not recommended to take more than 300 mg of cholesterol per day, then one egg covers this limit by more than two-thirds. But thanks to other substances - phospholipids, which are found in abundance in eggs, cholesterol turned out to be not as terrible as it was made out to be. It turns out that the egg is a kind of shield and sword in one bottle: on the one hand, it increases the amount of cholesterol in the blood, on the other, it reduces its concentration with the help of phospholipids.

Not long ago, American scientists summed up the results of a study, which found that an egg or two a day does not bring any harm to most people. For 14 years, doctors observed almost 120 thousand men and women, studying their gastronomic habits in detail. All myocardial infarctions and strokes (cerebrovascular accidents) were also recorded. As a result, it turned out that those who ate from seven to fourteen eggs a week suffered from these ailments no more often than those who ate no more than one egg during this time.

Proper consumption of egg whites at night when losing weight

Raw egg whites are not used at night for weight loss, since they take a relatively long time to digest. Nutritionists recommend eating boiled food at night to lose weight. In their opinion, if you drink it, the fat burning process will not start.

When choosing the amount of protein consumed at night when losing weight, you should take into account your weight and health status. In general, the following recipes are used:

• two boiled proteins at night - eat before bed or instead of dinner, this method is suitable for a person weighing more than 80 kg, the diet lasts 1 week, then you need to take a break for a month and repeat again;
• one boiled egg white - if the weight does not reach 80 kg, the duration of the diet is 7 days;
• egg white with kefir - 2 hours before going to bed you need to eat boiled egg white and drink a glass of kefir with a small percentage of fat content, the course lasts from 7 days or longer;
• protein omelet - during the week at night there is an omelet steamed from two proteins.

How to lose weight on eggs

There are many options for protein diets, the main permitted product of which is eggs. Such nutrition systems limit the consumption of carbohydrates. It turns out that the diet contains a lot of proteins, which is why the body begins to convert its own fat reserves into energy. In addition, you can eat not only chicken. Quails have earned good reviews due to their hypoallergenicity. Duck eggs on a diet, on the contrary, are poorly absorbed by the body.

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Egg diet

Options for egg diets can be listed for a long time, but the kefir mono-diet is considered one of the most effective. It is very simple, easy to carry and gives good results. In a week you can lose up to 5-7 extra pounds. The main condition is to eat 2 eggs for breakfast every day, and drink up to 1.5 liters of kefir per day. It is necessary to add other products to them depending on the day of the diet:

• first - 4 boiled potatoes;
• second – 150-200 g chicken breast;
• third - up to 150-200 g of lean beef;
• fourth – 150-200 g of lean fish;
• fifth – up to 1 kg of apples or vegetable salads;
• sixth and seventh - only kefir, water and 2 eggs.

Another effective diet option is based on the effective combination of eggs and citrus fruits. According to some reviews, you can lose up to 9 kg in one week in the process. Diet for each day of the diet in the table:

Losing weight with yolk

Although protein is used more often when losing weight, yolk is considered no less effective in this area. For this reason, the yolk diet is very popular today. It helps not only to get rid of excess weight, but also to cleanse the body. The unique chemical composition of the yolk with a complete absence of carbohydrates ensures normalization of digestion and prevents the deposition of fats. But the yolk diet also has a number of contraindications:

• due to the content of bad cholesterol, it is not suitable for atherosclerosis;
• with individual intolerance;
• cardiovascular pathologies and urolithiasis.

You should not overuse yolks - their daily norm is 1-2 pieces. One chicken is equal to two quail. You can eat the yolks boiled or fried, but only in olive oil or steamed and preferably for breakfast. Cooking should take 7-10 minutes. This way the yolk will acquire a structure that is most suitable for absorption by the body. Their combination with citrus fruits is optimal. It is also important to drink at least 1.5 liters of water a day. Other allowed foods on the yolk diet are:

• fish, sea or river;
• low-fat fermented milk products and milk;
• vegetables;
• lean meat;
• clean water, mineral water, green tea, herbal infusions;
• fruits, but not grapes or bananas.

Recommendations

Nutritionists confirm the benefits of egg whites for weight loss. In addition to getting rid of extra pounds, this product is known for other beneficial properties. First of all, it enriches the human body with valuable substances and makes it work correctly. If you combine such a diet with physical activity, you can lose weight in a short time.

Doctors recommend that those losing weight adhere to the following rules when eating egg whites at night:

• drink plenty of water throughout the day (up to 2 liters);
• eat right, eating only healthy foods;
• eliminate high-calorie foods from the diet;
• After finishing the egg white diet, you need to stick to a low-calorie diet for some time to consolidate the results, otherwise the lost weight will quickly return.

Since the process of fat deposition occurs in the evening, and egg whites can stop it, when losing weight it is recommended to consume them at night. You can enhance the effect with citrus fruits. If you additionally eat an orange or grapefruit, you will become thin and slender faster. In general, you need to monitor your health. If you feel worse after eating egg whites at night, you should stop the diet. If the symptoms do not go away, you should consult a doctor.

How to lose weight correctly?

There are many ways to prepare eggs: fried, scrambled eggs, raw on an empty stomach, poached, etc. Just don't use:

• oil;
• salt and seasonings;
• cheese.
• Avoid additives that increase calories.

The traditional approach is to consume two boiled eggs. Wherein:

• Pre-separate the whites and yolks;
• The yolk is consumed a couple of hours before bedtime (the yolk contains most of the fat).

Wash it down with kefir or freshly squeezed grapefruit juice (alternatively, eat half of this fruit).

Consumption of raw protein is not recommended due to pathogen contamination and poor digestibility.

Boiled eggs in the morning for weight loss

For breakfast, it is recommended to eat hard-boiled chicken eggs - they take a long time to digest (complete absorption takes about 3 hours) and suppress hunger well. Scientists have proven that eating a couple of eggs for breakfast can significantly reduce the number of calories consumed throughout the day, which will allow you to gradually lose weight. Since it is permissible to allow yourself more calories in the morning (up to 30% of the daily requirement), you can supplement the main product with other sources of protein: low-fat hard cheese, lean ham, boiled meat. Sources of complex carbohydrates are also acceptable - grain bread, rye toast, porridge. You can replace your second breakfast with eggs - this way you won’t want to eat longer.

By the way

In ancient times, Easter eggs served as amulets: the egg seemed to our distant ancestors as a symbol of the spring rebirth of the luminary. This custom also existed among other peoples. The Egyptians imagined the Universe in the shape of an egg. The ancient Greek historian and philosopher Plutarch believed that the egg is a symbol of the Creator of the Universe. Even earlier, many eastern peoples had a tradition of placing red colored eggs on the table on the first day of the New Year - it was considered the most beautiful. This tradition came to Europe from the ancient Jews.

Eggs often cause salmonellosis

Only if they are cooked incorrectly. Poorly cooked fried eggs with unset jelly-like whites pose the greatest risk. It is better to fry the eggs well, and you need to cook the eggs in boiling water for at least a minute so that the yolk becomes soft, like wax. Once the yolk has lost its fluidity, the salmonella is dead.

By the way, poultry farmers claim that salmonella germs are found in only one out of seven thousand fresh eggs. Salmonella will only show its harmful effects if the egg was stored in unsuitable conditions. To protect yourself from trouble, wash it before cracking a fresh egg. And you shouldn’t be afraid of Easter eggs that are hard-cooked and blessed in church.

There are many legends regarding the custom of dyeing eggs for Easter. One of them says that the stones that were thrown at the Savior by the enemies they encountered during Christ’s journey with the Apostle Peter turned into colored and painted eggs. Saint Peter collected them in his pocket and later distributed them to good people. Since that time, there has been a custom of preparing Easter eggs for the Great Day. According to another legend, the tradition of painting eggs red symbolizes the blood of the crucified Christ.