Easy to follow and effective for losing weight with the egg diet: detailed menu for 4 weeks

The appearance of extra pounds is associated with the chosen nutritional system. To stabilize weight, nutritionists recommend sticking to 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 ensures 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 allows everyone to choose the best option for an egg diet for 4 weeks.

Advantageous features:

• contains beauty vitamins A, E, which help maintain the youth, elasticity, strength and shine of the 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 is involved in the process of carbohydrate absorption, with a deficiency of the latter, 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, helping to create a beautiful relief silhouette.

One egg quickly satisfies the feeling of hunger and you can stay full for a long time. It is completely absorbed by the body and combines with other proteins: meat, fish, dairy products. It allows you to achieve the desired slimness, the final result does not depend on the initial volumes. This way you can lose 20 kg or undergo a "dry" 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 pitfalls, it is possible to avoid breakdowns and the "boomerang" effect in the form of weight gain.

Professionals:

• 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, it is possible to avoid the lack of tastes;
• Anyone can prepare simple dishes, which require a minimum of time and culinary skills;
• with moderate physical activity you can create a beautiful silhouette;
• The weight loss effect is also observed due to the decrease in fluids and the restoration of lymphatic flow.

Downsides:

• eggs are allergenic products and long-term use can cause previously unobserved symptoms of intolerance;
• 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, do not take breaks for "rest" days with cakes and rolls.

There are also a number of restrictions on use:

• pregnancy, breastfeeding;
• intolerance to the product;
• 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 shortage of important elements, so innovations in nutrition will not lead to stress. If you follow all the recommendations, the process of reducing volumes 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, you need to exclude fast food, alcohol, snacks and processed foods;
• drink at least 2 liters of water a day, even between doses you can drink tea, coffee, herbal decoctions, uzvar, but without sugar;
• a protein diet requires a regular intake of fibre; in addition to raw vegetables, oat bran or ready-made pharmaceutical fiber can be used; it is necessary to take it on an empty stomach half an hour before meals, diluting a spoonful of product in hot 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 small, and to lose weight you need 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 omelette or scrambled, but without adding butter, milk, 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 ready-made cooled 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 11pm, it is possible to reduce the amount of stress thanks to a balanced combination of work and rest;
• improves mood, providing a boost of energy; moderate physical activity; regular exercise helps activate the metabolism and break down fat deposits; when you diet, you shouldn't set Olympic records; it's easy to lose kilograms systematically without exhausting your body with marathons;
• it is necessary to exit the diet correctly, in the first week it is possible to enrich the menu with complex carbohydrates: cereals, wholemeal bread, then other foods are introduced, and even prohibited ones, 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 basic products. Or use the menu for every day in the egg diet table, designed for 4 weeks. During the first 14 days, the right habits are formed, starting the process of breaking down fat cells. The last 2 weeks are gentler, the main goal is to maintain the chosen system, continuing to gradually lose kilograms.

Authorized products:

• chicken, quail eggs;
• meat: chicken, turkey, rabbit, veal;
• lean fish, seafood;
• vegetables - only those containing starch are excluded;
• fruit: seasonal fruit, citrus fruits and sour berries are a 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, flax;
• fresh herbs;
• spices;
• drinks - green tea, herbal infusions, sugar-free dried fruit drinks.

Prohibited products:

• meat: lamb, pork, beef;
• fatty fish;
• vegetables - potatoes, corn;
• fruit: bananas, figs, grapes;
• sausages, smoked meats;
• semi-finished products;
• canned food, marinades;
• bakery products;
• dairy products - butter, cheese, fermented baked milk;
• sweets - including honey;
• alcohol, carbonated drinks, compote.

Egg diet for 4 weeks detailed menu in the table:

	Breakfast	Dinner	Dinner	Snacks
1st day	2 eggs, ricotta, berries, coffee	Vegetable broth, chicken chop	Baked veal with rocket and tomato salad	Ricotta, berries, apple sauce
2nd day	Omelette, fresh cucumber and aloe	Stewed rabbit, carrot salad	Curd casserole with pear	Kefir, cashews
3rd day	Unsalted cheese, fresh berries	Lentil soup with grilled courgettes	Scrambled eggs, boiled broccoli	Curd mousse with spinach, apples
4th day	2 hard-boiled eggs, Iceberg salad with orange and sesame seeds	Tomato puree soup, steamed turkey meatballs	Baked fish, seaweed	Dried fruit, unsweetened yogurt
5th day	Omelette with cheese and aromatic herbs, herbal teas	Boiled fish with beetroot salad	Mix the salad with mussels and cucumbers	Berry smoothie, nuts
6th day	2 hard-boiled eggs, peppers, olives, rocket salad	Chicken breast, sauerkraut and cranberries	Pumpkin casserole with veal	Cheese, pear, assorted nuts
7th day	Scrambled eggs, fruit slices, green tea	Bean soup, salad with cabbage and cucumbers	Steamed fish cutlets, boiled beetroot salad	Kefir, baked apples
8th day	2 boiled eggs, fruit salad with yogurt, chamomile	Mushroom broth, baked chicken breast, tomato juice	Stewed rabbit with stewed vegetables	Curd mass with dried apricots and prunes
9th day	Omelette, celery, pumpkin and pineapple salad, coffee	Chicken chop, fennel and celery puree	Steamed fish with sauerkraut and olive salad	Yogurt, nuts
10th day	2 eggs, mixed salad with grapefruit, feta, green tea	Carrot puree, steamed turkey cutlets	Veal chop, vegetable slices	Apple and cottage cheese casserole
11th day	Omelette with tomatoes, berries, coffee	Brussels sprouts and Jerusalem artichoke soup, baked chicken breast with spices	Salad of broccoli, grilled courgettes and boiled veal	Berry smoothie, sheep's cheese
12th day	Omelette with cottage cheese and fresh herbs, sliced vegetables, coffee	Stewed turkey with tomato and carrot salad	Steamed fish cutlets, cucumber and pepper salad	Pear, apple, almonds, pumpkin seeds
13th day	2 boiled eggs, orange, green tea	Beetroot and pumpkin soup, chicken cutlet	Seaweed salad with eggs, shrimp	Berry puree, feta cheese
Day 14	Omelette, oat bran, tomato juice	Lentil puree, coleslaw, cucumber, bell pepper	Turkey fillet with courgette ragout, aubergines, Jerusalem artichokes	Flaxseed yogurt, orange
15th day	2 hard-boiled eggs, steamed buckwheat, chopped greens	Fish broth, courgettes, grilled aubergines with boiled mussels	Chicken meatballs with fresh cabbage and apple salad	Berries, nuts
16th day	Oatmeal with yogurt, green tea	2 hard-boiled eggs, chicken and celery soup, tomato juice	Baked fish with spices, salad with cucumbers, peppers, carrots	Applesauce, nuts
Day 17	Cottage cheese casserole, berry smoothie	Omelette with boiled chicken breast, warm salad with aubergines, courgettes	Fish cutlet with sliced vegetables	Grapefruit, sheep's cheese
Day 18	Buckwheat bran, 2 eggs, fresh cucumber, celery, aloe	Mushroom soup, salad with chicken, cucumber and grilled courgettes	Boiled veal, stewed cabbage	Apple, orange, mixed dried fruit
Day 19	Omelette, chicken cutlet, vegetable slices	Pumpkin and fennel soup, boiled fish	Green salad of cucumbers, broccoli, spinach, boiled turkey	Yogurt, berries
20th day	2 boiled eggs, oat bran, green tea	Chicken broth, vegetable stew	Salad with mussels, prawns, spinach and tomatoes	Orange, mixed nuts
Day 21	Omelette, berry smoothie	Vegetable soup, baked chicken	Veal with aubergine and pumpkin puree	Casserole with ricotta and berries
Day 22	2 eggs, fruit salad, herbal tea	Chicken roulade with mushrooms, vegetable slices	Bean puree with fresh cucumbers, celery stalk	Applesauce, nuts
Day 23	Cottage cheese casserole with apple, green tea	Scrambled eggs, oatmeal, salad with cucumbers, tomatoes	Stewed rabbit, sauerkraut	Yogurt, pears, nuts
Day 24	2 hard-boiled eggs, salad with arugula, cucumbers, carrots	Tomato soup, chicken chop	Boiled fish, seaweed with sesame seeds	Berry puree, curd mass with dried fruit
Day 25	Oatmeal, berries	2 eggs, mushroom broth	Grilled prawns with courgettes, aubergines, peppers	Kefir, baked apple
Day 26	Buckwheat bran, fruit salad, green tea	Chicken omelette, vegetable slices	Steamed fish, broccoli	Yogurt, assorted berries
Day 27	2 hard-boiled eggs, herbal ricotta, herbal tea	Tomato soup, roast turkey with spices	Stewed veal with aubergines, carrots	Grapefruit, sheep's cheese
Day 28	2 hard-boiled eggs, cucumber and pepper smoothie	Warm salad with spinach, courgettes and chicken breast	Steamed fish cutlet, celery and fennel puree	Yogurt, apple

Egg and 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 other contraindications; it is not recommended in cases of high acidity and allergies to citrus fruits. It does not apply to balanced nutritional systems; rather, it is used to create a raised silhouette. The program is designed for a 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, you can only eat fruit, vegetables, fish, lean meats and dairy products. It does not differ in variety, the diet of the first week is duplicated for the whole month.

Dietary menu with eggs and oranges

Monday:

• breakfast - 2 boiled eggs, orange, herbal tea;
• lunch - boiled chicken, vegetable salad;
• dinner: chicken meatballs, salad with fresh cabbage.

Tuesday:

• breakfast - 2 boiled eggs, orange, herbal tea;
• lunch - chicken soup, salad with tomatoes, fennel;
• dinner: boiled veal, steamed asparagus.

Wednesday:

• breakfast - 2 boiled eggs, orange, green tea;
• lunch: turkey chop, cucumbers, tomatoes;
• dinner: steamed fish, salad with fresh cabbage.

Thursday:

• breakfast - 2 boiled eggs, orange, coffee;
• lunch - chicken broth, grilled vegetables;
• dinner: fish cutlet, tomatoes, peppers.

Friday:

• breakfast - 2 boiled eggs, orange, green tea;
• lunch - chicken with stewed mushrooms;
• breakfast - herb cottage cheese casserole.

Saturday:

• breakfast - 2 boiled eggs, grapefruit, coffee;
• lunch - boiled veal, salad with cucumbers, tomatoes, peppers;
• dinner: fish cutlet, steamed asparagus.

Resurrection:

• breakfast - 2 boiled eggs, grapefruit, green coffee;
• lunch - vegetable broth, chicken chop;
• dinner: calamari 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 cheapest diet. The first days were difficult without sweets and bread, weakness appeared and I took it out on my loved ones. But the result is It was worth it, thanks to the egg diet I managed to lose 7 kg. "
• "I followed an egg diet for 4 weeks and was attracted by the positive reviews. I lost 3 kg in a month, I am still a couple of kilograms away from reaching my ideal weight. It was difficult for me to give up carbohydrates ; I allowed myself chocolate and sweetened coffee. "
• "After my second pregnancy, I gained 15 kilograms. I tried everything, but I couldn't stand any diet. And the egg one helped me, I wasn't hungry, I cooked new dishes with pleasure. After I go out I try to follow a diet protein at least one day a week, I can keep the weight off, there is no longer the accordion effect".