If you love eggs, this diet type is for you. Egg is a protein and nutrient powerhouse that can be added to many dishes and prepared in various types. It is possible to lose weight or have a balanced body by eating an egg diet. So, how is the egg diet made? How many pounds can be lost with the egg diet? Dietician Perihan Kılıç explained the unknowns about the egg diet …
What is the egg diet?
Egg is the best quality protein source after breast milk. Thanks to its protein and fat content, it keeps you full for a long time. The egg diet, which has been popular recently, has been applied by people who have been wearing the same weight for a long time. It contains A, D, E, K and B group vitamins and calcium, iron and zinc in the yolk of the egg. Egg white contains soot chlorine, sodium, potassium, and magnesium.
How to make an egg diet? How long should it be?
In case of long-lasting weight, it can be applied for 3 days. 60 grams of eggs contain 6 grams of protein. Because of its high protein and fat content, it prolongs the satiety period.
Breakfast should be protein-based. It contains eggs and cheese. Fiber and antioxidant content of fruits are consumed in meals during the day. 2-2.5 liters of water should be drunk a day. Sugar and foods containing sugar are prohibited.
How many kilos can be lost with the egg diet?
Egg diet is a low calorie, 3-day weight loss program with eggs in main meals. It is aimed to lose 2-3 kilos.
What should be considered in the egg diet?
Easy to lose weight, hard to maintain. Diets made to lose weight fast do not provide lifestyle changes. Therefore, it is not permanent. When returning to the normal diet, more weight gain begins. Losing weight quickly leads to health problems such as blood sugar irregularities, cardiovascular diseases and kidney diseases. Habits change gradually over time, not all at once. 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 living a more active life.
Who should and who should not do the egg diet?
People who wear the same weight for a long time can apply it. Egg diet should be made for a maximum of 3 days. Eating a single food for more than 3 days is very negative for health. Those with chronic diseases, kidney disease, pregnant-nursing mothers should not apply.
Egg diet sample list
- Breakfast: Baked egg with avocado + 1 slice of cheese + arugula, parsley
- Lunch: 1 plate of vegetable meal + 1 bowl of yogurt
- Snack: 1 fruit + 1 bowl of yogurt + cinnamon
- Dinner: 1 egg salad + 1 slice of cheese + 2 walnuts
- 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
- Breakfast: 2 eggs and mushroom omelette + 1 fruit
- Lunch: 5 spoons of quinoa salad
- Snack: 1 bowl of yogurt
- Dinner: 120g grilled fish + salad
Vegetable Egg Muffin (for 3)
3 tablespoons of milk
1 tea glass of curd cheese
1 red pepper
1/4 cup boiled spinach
1/4 bunch of dill
Salt and pepper
In a bowl, beat the eggs. Add salt, pepper and milk and continue whisking. Add all the remaining ingredients and mix. Share it in the muffin bowl. Bake for 25-30 minutes in an oven preheated to 180 degrees. You can eat three at the main meal or for breakfast.
Baked Egg Avocado (2 Persons)
Cut the ripe avocado in half. Remove the core and remove the inside with a spoon, leaving the pulp on the edges. Break the eggs into both parts of the avocado. Add salt and pepper. Bake in the oven you preheated to 200 degrees for 5-10 minutes until it reaches the desired consistency. Optionally, you can add basil leaves and red pepper.
ARTICLE: Dietician Perihan Kılıç
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