Typical Diet

Egg Diet: How It Works, Menu and Tips

For those who practice sports or make gym, the benefits that the egg brings to the human body are perfectly known. Great source of protein, this food is a perfect ally for anyone looking for definition and muscle recovery. Nutritionists recommend the egg to anyone, except for rare exceptions( allergic people, for example), since the number of nutrients present in this food is very high.

For people who want to lose weight, the egg diet is also recommended. Research from several universities around the world shows that the egg plays an important role in the fight for weight loss. Let us better understand what the benefits of the egg are, and how the egg diet works to lose weight. This food has a lot to offer!

What does the Egg have?

Protein source and over 13 essential nutrients and minerals, the egg is a multifunctional food. Iron, Zinc, Phosphorus, Omega 3, Manganese, Folic Acid, Potassium, Selenium, Vanadium, plus a number of vitamins( A, B, D, E and K).The minerals present in the egg combat cell aging, are antioxidants, collaborate with bone health and boost immunity, avoiding various diseases. In addition, B vitamins act to reduce cholesterol absorption.

Lecithin is found in the egg yolk, a compound that is part of the cell wall. Still in the gem, there is the Hill, present in the brain, helping with the development of memory. Egg yolk is very nutritious and highly recommended for children, the elderly and pregnant women.

The amino acid Leucine is present in the clear, responsible for preventing the loss of lean mass. Great used by athletes and gymgoers, the clear contains most of the proteins present in the egg, in addition to almost no fat.

Even containing percentages( 37.4%) of saturated fat, the egg is highly recommended and its benefits transpose this rate, which is considered at a "normal" level. You should not abuse foods with saturated fat, so you control the amount of eggs consumed in the egg diet. In addition, it is recommended that it be eaten cooked, never fried.

Does egg hurt?

This is a rumor that has long been slandered by people who disagreed with the subject. Already considered the health villain because it contains cholesterol, nowadays it is known that this statement is only partially true. Although it contains cholesterol, it is not the eggs that are responsible for raising these levels. What contributes negatively with cholesterol are saturated fats, which stimulate bad cholesterol, which is different from what is present in foods like eggs.

Eggs still have some unsaturated fats that, even if they are not present in a large amount in the food, help to lower bad cholesterol( LDL) and contribute to raising good cholesterol( HDL).However, it is important to remember that everything in excess is bad and you should eat eggs in moderation, following a diet and obeying the limits.

Egg Diet - How It Works

With so many benefits, it is easy to understand why the egg is so suitable for anyone who wants a healthy life. For those who want to lose weight, this food can also be a great ally.

The egg, being very rich in proteins, makes the digestion slower, contributes to the satiety and the feeling of well-being. Thus, the digestive process is time consuming, obtaining greater energy expenditure and avoiding large meals throughout the day, besides helping to maintain muscle mass, avoiding sagging.

The egg is a low calorie food( 1 unit contains 71 calories) and is easily accessible. Its preparation is easy and fast, and can be used in various recipes. The egg diet should be followed by a maximum of two weeks, since it is low in variety of nutrients, always remembering that eggs should never be consumed fried.

1 Week Egg Diet Menu:

Day 1

  • Breakfast: 1 slice of bread or toast with egg, 1 cup of green tea with mint, 1 small bowl of chopped fruit with two tablespoons of yogurt with honey.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 plate( dessert) of arugula salad, heart of palm and orange slices, 2 col.(soup) rice( preferably whole), 1 col.(bean soup), 1 medium filet of grilled fish, 1 bowl of fruit salad.
  • Dinner: 1 plate( bottom) of lentil soup with cottage cheese( or squash soup with shredded chicken) and 1 whole-grain toast.
  • Supper: 1 light yogurt or 1 fruit.

Day 2

  • Breakfast: 1 fruit, 1 egg with bread or toast, 1 cup of coffee with milk.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 plate( dessert) of salad of green leaves( lettuce, arugula, watercress), seasoned with 1 cabbage.2 teaspoons of olive oil, salt and lime, 2 tablespoons of pasta, 1 medium grilled steak, 1 cup of diet gelatin with minced fruits.
  • Dinner: 1 plate( dessert) of whole salad: green leaves( lettuce, arugula, watercress) with 2 small buffalo mozzarella, 3 cabbage.(soup) light tuna and cherry tomato, seasoned with 1 cabbage.(dessert) of olive oil, salt and mustard.
  • Supper: 1 light yogurt or 1 fruit.

Day 3

  • Breakfast: 1 slice of bread or toast with egg, 1 cup of green tea with mint, 1 small bowl of chopped fruit with two tablespoons of yogurt with honey.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 plate( salad) of green salad( lettuce, arugula, watercress), seasoned with 1 tablespoon olive oil, salt and lemon, 2 tablespoons of pasta, 1 medium grilled steak, 1 cup of gelatindiet with chopped fruit.
  • Dinner: 1 plate( bottom) of lentil soup with cottage cheese( or squash soup with shredded chicken) and 1 whole-grain toast.
  • Supper: 1 light yogurt or 1 fruit.

Day 4

  • Breakfast: 1 slice of bread, 2 eggs with bread or toast, 1 fruit.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 dessert plate of green leafy salad( lettuce, arugula, watercress), seasoned with olive oil, salt and lemon, 2 tablespoons noodles, 1 medium grilled steak, 1 cup of diet gelatin with chopped fruit.
  • Dinner: 1 glass of vitamin( milk or skimmed milk yogurt with fruit and sweetener), 1 sandwich( 2 slices whole wheat bread, 2 slices of turkey breast, 2 col./spa cottage cheese with salt and olive oil and green leaves), 1 cup of diet gelatin.
  • Supper: 1 light yogurt or 1 fruit.

Day 5

  • Breakfast: 1 slice of bread or toast with egg, 1 cup of green tea with mint, 1 small bowl of chopped fruit with two tablespoons of yogurt with honey.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 dessert plate of arugula salad, heart of palm and orange slices, 2 tablespoons brown rice, 1 tablespoon of beans, 1 medium filet of grilled fish, 1 bowl of fruit salad.
  • Dinner: 1 plate of lentil soup with cottage cheese and 1 whole toast.
  • Supper: 1 light yogurt or 1 fruit.

Day 6

  • Breakfast: 1 egg cooked with bread or toast, 1 glass of pineapple juice with mint.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 2 tablespoons of rice, 1 tablespoon of beans, 1 medium fillet of grilled fish, 1 plate of salad with green leaves seasoned with olive oil, salt and lemon.
  • Dinner: 1 plate of green leafy salad with 2 small buffalo mozzarella plus 3 tablespoons of light tuna and cherry tomatoes, seasoned with olive oil and salt.
  • Supper: 1 light yogurt or 1 fruit.

Day 7

  • Breakfast: 1 slice of bread or toast with egg, 1 cup of green tea with mint, 1 small bowl of chopped fruit with two tablespoons of yogurt with honey.
  • Morning Snack: 1 bar of cereal or 1 fruit.
  • Lunch: 1 grilled medium steak and 2 tablespoons of pasta, 1 dessert plate of salads seasoned with olive oil, lemon and salt.
  • Dinner: 1 plate of green leafy salad with 2 small buffalo mozzarella plus 3 tablespoons light tuna and cherry tomatoes, seasoned with a spoonful of olive oil, salt and mustard.
  • Supper: 1 light yogurt or 1 fruit.

Tips

We emphasize that the egg diet should be followed for a maximum of 2 weeks, taking as an interval the period of 1 month. Never consume the fried eggs, just cooked, scrambled, like omelettes, pochê etc. There are a variety of ways that do not require the oil for your preparation( the oil can double the amount of calories in a meal, so it should be avoided).

As the diet consists of consuming 1 or 2 eggs per day, anyone can follow it because this amount is considered ideal for everyone.

Did you already know the egg diet? What did you think of her? Do you think I could follow it for a while? Comment below!

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