IS IT POSSIBLE TO LOSE WEIGHT WITH THE EGG DIET?
If you like eggs, this diet type is for you. Eggs are a powerhouse of protein and nutrients that can be added to many dishes and prepared in a variety of ways. It is possible to lose weight or have a stable body by eating an egg diet. So, how is the egg diet done? How much weight can be lost with the egg diet? Dietitian Perihan Kılıç told the unknowns about the egg diet…
What is the egg diet?
Eggs are the highest quality protein source after breast milk. Thanks to its protein and fat content, it is full for a long time. The egg diet, which has been known recently, has been applied for a long time by people who have lost weight. Egg yolk contains vitamins A, D, E, K and B cluster, and calcium, iron, zinc. Egg white contains soot chlorine, sodium, potassium, magnesium.
How is the egg diet made? How much should it be?
It can be applied for 3 days in case of persistent weight for a long time. 60 grams of egg contains 6 grams of protein. It prolongs the period of satiety due to its high protein and fat content.
Breakfast should be loaded with protein. Eggs and cheese are available. Fruit is consumed with fiber and antioxidant content in meals during the day. 2-2.5 liters of water should be drunk daily. Sugar and sugar-containing foods are prohibited.
How much weight can be lost with the egg diet?
The egg diet is a low-calorie, 3-day weight loss program in which eggs are included in the main meals. It is aimed to lose 2-3 kg.
What should be considered in the egg diet?
Losing weight is easy, maintaining it is hard. Diets for rapid weight loss do not provide a lifestyle change. Therefore, it is not permanent. More weight gain begins when the usual diet is returned. Rapid weight loss causes health problems such as blood sugar irregularities, cardiovascular diseases and kidney diseases. Habits do not change suddenly, but gradually over time. It is possible to lose weight permanently by gaining healthy eating habits. You can achieve weight control by paying attention to portion sizes, making changes during the day and leading a more active life.
Who should do the egg diet and who should not?
People who are stuck at the same weight for a long time can apply. Egg diet should be done for a maximum of 3 days. Eating a single food for more than 3 days is quite negative for health. Those with chronic diseases, kidney disease, pregnant-breastfeeding mothers should not apply.
Egg diet sample list
1 day
- Breakfast: Egg with avocado + 1 slice of cheese + arugula, parsley
- Lunch: 1 plate of vegetables + 1 bowl of yogurt
- Snack: 1 fruit+1 bowl of yogurt + cinnamon
- Dinner: 1 egg salad + 1 slice of cheese + 2 walnuts
2 days
- Breakfast: 2 spoons of oats + 1 fruit + 1/2 glass of milk + cinnamon
- Lunch: 1 bowl of vegetable soup + salad
- Snack: 1 fruit + 6 raw almonds
- Dinner: Egg muffin with vegetables + salad
3 days
- Breakfast: 2 egg omelet with mushrooms + 1 fruit
- Lunch: Salad with 5 scoops of quinoa
- Snack: 1 bowl of yogurt
- Dinner: 120 gr grilled fish + salad
Sample Recipes:
Vegetable Egg Muffin (For 3 Persons)
3 eggs
3 tablespoons of milk
1 teaspoon of cottage cheese
1 red pepper
3 mushrooms
1/4 cup boiled spinach
1/4 bunch dill
salt-pepper
Preparation of:
Whisk the eggs in a bowl. Add salt, pepper and milk and continue whisking. Add all remaining ingredients and mix. Divide into muffin tin. Bake in the oven preheated to 180 degrees for 25-30 minutes. You can eat three each for the main meal or for breakfast.
Baked Egg Avocado (For 2 Persons)
Cut the ripe avocado in half. Remove the core and, with the help of a spoon, remove the inside, leaving the fleshy part on the edges. Crack the eggs into both modules of the avocado. Add salt and pepper. Bake in the oven preheated to 200 degrees for 5-10 minutes until you reach the desired consistency. Optionally, you can add basil leaves and red pepper.
WRITING: Dietitian Perihan Kilic
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