Egg diet for 4 weeks: under the sign of whites and yolks

It is ideal for those who believe in the effectiveness of low-carb diets. The monthly diet developed by American nutritionists actually prescribes eating eggs every day for only half the time: the remaining time is devoted to consolidating weight loss results and checking satisfied habitsin small amounts.

egg diet

The 4-week egg diet is a serious test of patience and intention! During this month, the metabolism of people losing weight will have major changes: due to the abundant protein intake, the body will have to consume stored fat energy and must make efforts to process and absorb it. high amount of protein. So the main weight loss will take place in the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem so important once good results have been achieved. If you follow the egg diet incorrectly for 4 weeks, excess weight will almost certainly return quickly.

Period:4 weeks;

Characteristic:Strictly, you must strictly follow the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the results (the menu is mainly low-carbohydrate, of plant origin with a small portion of protein);

Result:up to minus 25 kg (depending on initial weight);

Recommended frequency:no more than once a year;

Additional effects:long-term preservation of the results of the diet due to the consumption of stored fats;

Egg diet is not suitable for 4 weeks:strict vegetarians with kidney and liver diseases, during pregnancy and lactation, with allergies to eggs and/or citrus fruits.

Before starting an egg diet for a month, you should consult your doctor!

Uses of chicken eggs

A chicken egg consists of 85% water, 12% protein (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0. 3% fat and 0. 7% carbohydrates, as well as a little glucose and many vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, speaking in "fairy tale" language, the egg is not simple but "golden"!

Myths and concerns

Many of you have probably heard the warnings of various therapists and nutritionists that consuming too many eggs will lead to the development of serious diseases - they say they contain too muchBad cholesterol and protein take too long to digest. . . So, you ask, are we even talking about a month-long egg diet?

Indeed, a similar panic took place about 20 years ago. Specifically: scientists sounded the alarm when adding chicken eggs to the "harmful list" - there is information that their continuous consumption will increase blood cholesterol and the appearance of cholesterol plaques in the blood. artery.

However, researchers from the Harvard School of Public Health (who apparently love eggs and are worried about their unduly damaged reputation) conducted a large-scale study. In the process, it turned out that regular egg consumption does not affect "bad cholesterol" in any way - its appearance is regulated by other factors.

Their colleagues at the Journal of the American College of Nutrition found that eggs are one of the healthiest breakfast options. With the same amount of calories consumed, sandwich eaters have a higher risk of obesity than egg eaters.

However, when handling eggs, you should not be negligent: one out of about 20 thousand eggs on sale can be infected with active salmonella, a type of bacteria that causes acute intestinal infection, which is especially dangerous. for children.

So, when choosing eggs for a full 4-week egg diet, avoid those with damaged shells, stripes, or "decorated" with pieces of feces or blood. Experts advise washing even the cleanest eggs after purchase and boiling them so that both the yolk and white are completely frozen (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, once purchased, store them in the refrigerator on a separate shelf, away from meat and dairy. Eggs should be cut on a separate cutting board, which should be washed with boiling water after each use, just like the knife used to cut eggs.

How to "sit on eggs" properly?

How to follow an egg diet

American nutritionists thought: "If there is a honeymoon, why don't we have an egg month? ", and based on the success of the 7-day egg diet, they invented the 4-week egg week. Longer time means better effect. There have been recorded cases where, within a month of "sitting on eggs", people who lost weight lost up to 25 kg (with an initial weight of about 100 kg).

What is good about the egg diet and why does it last for 4 weeks? With chicken eggs, you will receive pure protein, without excess fats and fewer unnecessary calories (also because, in principle, you eat less - because eggs perfectly fill you up).

Additionally, food costs for a diet become transparent and predictable. And another interesting point: researchers abroad have found that regularly eating the same foods actually helps you lose weight. This is a rather psychological moment: for example, a nutritionist may advise you to eat eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, but it will create a certain discipline to which the body will certainly react positively. And knowledge of such a mechanism will obviously not harm those who monitor their figure and try to control their weight.

Do you like eggs? The 4-week egg diet is a good way to test how strong this craving is.

However, not everything is so simple with the egg diet for a month. The main surprise is that it doesn't always have eggs. The main focus is on the first two weeks, during which you make sure to eat eggs for breakfast and at least one other time during the day.

From the third week, the protein component is replaced with other protein-rich foods (fish, beef or poultry), and the menu becomes especially rich in fruits and vegetables. The abundance of fiber enhances bowel movements, which is very helpful, especially if chicken eggs work to strengthen your stool.

During a 4-week egg diet, it is important to provide enough fluids (at least 1. 5 liters of filtered water per day). As you know, protein is a complex substance. During processing, indigestible residue is formed, which is important for removal from the intestines. Therefore, fiber and liquid remain indispensable allies for lovers of high-protein diets.

Drinking juice and soda during the egg diet is strictly prohibited. You can allow yourself a morning cup of coffee without milk and without sugar and herbal tea (without sugar).

Monotony is the bane of any strict eating plan. Egg diet for 4 weeks prohibits the consumption of additional fats (although it cannot be called fat-free - eggs, fish and meat themselves contain essential fats, both saturated and unsaturated), but youYou can experiment with serving foods with large amounts of fat. clear conscience. Vegetables and fruits (as well as meat) can be grilled without oil, steamed or stewed. You can also replace boiling eggs with baking, making fat-free scrambled eggs, or poaching eggs. It is important to make sure the eggs are cooked evenly.

You cannot eat raw eggs on the 4-week egg diet.

Advantages of the egg diet

Benefits of egg diet
  • Eggs are a delicious dish. Even taking into account the restrictions on the use of fats during preparation, the egg diet leaves room for culinary imagination;
  • Eggs cook quickly, which means the diet will not require separate sources of time. In the second part of the 4-week egg diet, when eggs are no longer the main dish, easy-to-cook foods are also included;
  • The egg diet, like any other protein diet, is very suitable for people who exercise;
  • Egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
  • Eggs keep you full for a long time - even with small portions, the 4-week egg diet will keep you hunger-free.
Disadvantages of the egg diet

Disadvantages and risks of the 4-week egg diet

  • Although relatively diverse, the egg diet is still a fad diet, involving the almost complete elimination of a certain type of macronutrient (in a 4-week egg diet, fats and carbohydrates quickly become such default figures) - that is, healthy and balanced to call such a nutrition plan in its original form is impossible;
  • An excess of protein and a lack of carbohydrates can cause a variety of problems and illnesses, from migraines to bad breath. If you notice unwanted changes in your condition, stop the diet and consult your doctor.

Egg diet for 4 weeks: detailed menu for the first week and reviews

Breakfast is the same every day this week - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit.


  • Lunch: any fruit in any quantity
  • Dinner: lean meat (boiled or grilled)


  • Lunch: Boiled or grilled skinless chicken
  • Dinner: salad of cucumbers, tomatoes, lettuce, bell peppers and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange


  • Lunch: any amount of low-fat, lightly salted cheese + 1 piece of toast + tomato
  • Dinner: lean meat, boiled or grilled


  • Lunch: any fruit in any quantity
  • Dinner: grilled or boiled lean meat + lettuce


  • Lunch: one boiled vegetable in any quantity (beans, green beans, carrots or zucchini) + 2 boiled eggs
  • Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit


  • Lunch: one fruit in unlimited quantity
  • Dinner: boiled or grilled meat without fat + salad


  • Lunch: boiled or grilled skinless chicken + any steamed vegetable + tomato + 1 grapefruit or orange
  • Dinner: same as lunch

Egg diet: full menu for the second week

Breakfast is the same as breakfast during the first week.

Add by day of the week:


  • Lunch: boiled or grilled lean meat + salad
  • Dinner: 2 eggs + salad + grapefruit


Exactly like Monday's menu


  • Lunch: boiled or grilled lean meat + cucumber salad without sauce and salt
  • Dinner: 2 eggs + grapefruit


  • Lunch: 2 eggs + boiled vegetables + cheese
  • Dinner: 2 eggs


  • Lunch: grilled or boiled meat + 2-3 tomatoes
  • Dinner: 2 eggs


  • Lunch: Friday lunch menu + grapefruit
  • Dinner: fruit salad (e. g. apple, pear, tangerine) without dressing


  • Lunch: skinless boiled chicken + boiled vegetables + 1 grapefruit
  • Dinner: same as lunch
egg menu

Egg diet: full menu for the third week

During the third week, all foods allowed on a given day can be eaten at any time without restrictions on quantity and quantity.

Monday:Fruits (except bananas, grapes, mangoes, figs)

Tuesday:any boiled or steamed vegetables and fresh vegetables in salad form (except potatoes)

Wednesday:Food combinations are allowed on Monday and Tuesday

Thursday:Boiled or grilled fish + cabbage

Friday:Boiled or grilled lean meat or chicken + boiled or steamed vegetables

Saturday and Sunday:one fruit every weekend (e. g. only apples on Saturday and only pears on Sunday)

Last week's menu - get rid of the egg diet

Products allowed on a certain day must be distributed during the day at your discretion and consumed without reference to a specific time but strictly in accordance with the prescribed quantity.

  • Monday:4 small grilled steaks (75g each) beef or ¼ skinless boiled chicken, can of tuna canned in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
  • Tuesday:200 g boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear
  • Wednesday:300 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 spoon of cheese, 1 toast, 1 grapefruit
  • Thursday:½ boiled skinless chicken, 1 cucumber, 3 tomatoes, 1 toast, 1 grapefruit
  • Friday:3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit
  • Saturday:2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g cheese, grapefruit, 1 cup kefir
  • Sunday:1 can of tuna in its own juice, 200 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 spoon of cheese, 1 toast, 1 grapefruit

Egg diet for 4 weeks requires strict compliance with recommendations and violations of the regimen are not tolerated. The result of following this rather long and complex diet will be numbers on the scale that please the eye. The 4-week egg diet allows you to achieve your "dream weight" and only you can keep it at the desired level by monitoring your diet and physical activity.