It's always a nice initiative to want to lose weight. It is still necessary to have a program of appropriate meals and well-defined training, because without concrete actions everything remains abstract. There are, of course, thousands of diets, but any effective diet must be chosen based on your body type and your body. For our part, we have chosen to introduce an egg-based diet that will allow you to lose up to 12 pounds in just 14 days.
This egg-based diet is a low-calorie (low calorie) diet that reduces calories, pushing the body to use energy reserves of fat for its operation. To do this, you must consume abundant protein (eggs, dairy products, tofu or pulses), reduce your fat intake by controlling the most fatty foods and eat moderately carbohydrates, reducing starchy foods, breads and vegetables. fruits of your diet.
Why a diet based on eggs?
Are you wondering if the egg is really an essential food for a low calorie diet? Indeed, the egg is an excellent source of vitamins B2, B12, A, E and B5 and minerals namely calcium, zinc, magnesium, iron and potassium. Contrary to what some may say, the egg contains a fat content that is useful for the proper functioning of our body.
Eggs offer fewer calories: Losing weight is like decreasing the amount of calories in your diet, so the egg is an excellent food. In terms of energy, 50 grams of egg (whether a hard boiled egg or boiled egg) contains approximately 78 calories, or 6.29 grams of protein, 0.56 grams of carbohydrates, 37.31 grams of water, 0.56 grams of sugar and 5.3 grams of lipids.
Eating eggs satiated: If eating an egg stimulates satiety, it's thanks to its protein content: this was revealed in a 2008 study by researchers from the Department of Physiotherapy at the University of Texas . A diet rich in protein, according to this study, stimulates thermogenesis which leads to the decrease of appetite and to activate energy expenditure at the same time.
Eggs speed up metabolism: Egg proteins help activate the metabolism. According to a 2002 study, which aimed to test the effectiveness of a low-fat high-protein diet and a high-fat, high-carbohydrate diet, a protein-rich diet was very effective at burning fat. calories in large numbers and lose weight.
14 Day Plan Program:
Day 1
- Breakfast: 2 boiled eggs (eggs steamed for 3 minutes), accompanied by an apple.
- Lunch: Potatoes steamed (100g) + a sauce of 100g tomatoes with cottage cheese (300g).
- Dinner: A soup of mushrooms and lentils.
Day 2
- Breakfast: ½ portion oatmeal flakes with honey and almond milk.
- Lunch: Salad of green beans, tomatoes, cucumbers, boiled eggs with a spoonful of olive oil.
- Dinner: 1 Grapefruit
Day 3
- Breakfast: scrambled eggs with olives and greens.
- Lunch: A complete rice dish with baked soy cheese
- Dinner: 1 plain yogurt without fat with strawberries
Day 4
- Breakfast: 1 slice of watermelon
- Lunch: Grilled broccoli + 3 boiled eggs
- Dinner: Salad of 50g of various fresh vegetables (artichoke, tomato, leek, carrot) + 1 tablespoon of skimmed cream.
Day 5
- Breakfast: White cheese (0% fat) + 1 plate of strawberries (100g) + light cream 15% fat (1 tablespoon).
- Lunch: A roast salmon with corn.
- Dinner: 2 boiled eggs.
Day 6
- Breakfast: ½ serving of oatmeal (walnuts and coconut milk)
- Lunch: Baked trout with green beans and a wholemeal bread (rich in fiber)
- Dinner: Grilled fennel with soy cheese
Day 7
- Breakfast: A slice of strawberry pie + green tea.
- Lunch: A bowl of rice + 2 boiled eggs
- Dinner: Fennel salad with mozzarella cheese.
Day 8
- Breakfast: Almond Smoothie
- Lunch: 2 boiled eggs
- Dinner: 100g leg of grilled lamb with cauliflower
Day 9
- Breakfast: 2 boiled eggs + 1 oranges
- Lunch: Grilled peppers salad + 1 slice of whole wheat bread (rich in fiber)
- Dinner: Grilled green beans
Day 10
- Breakfast: strawberry smoothie
- Lunch: Steamed carrot puree + 1 slice of whole wheat bread (rich in fiber)
- Dinner: ½ cup of tuna + 2 boiled eggs
Day 11
- Breakfast: 2 boiled eggs + ½ mango
- Lunch: Green vegetable soup (artichoke, green beans) + olive oil (1 tablespoon) + 1 slice of whole wheat bread (high in fiber)
- Dinner: Chickpea, tomato and fennel soup
Day 12
- Breakfast: 100g of almonds
- Lunch: Salad with radish and peas.
- Dinner: Tomato salad, cottage cheese (without fat) + 2 boiled eggs
Day 13
- Breakfast: 3 Bananas + natural yoghurt (without fat)
- Lunch: Green salad with roasted peppers + olive oil (tablespoon)
- Dinner: Salad of tuna, green beans and zucchini
Day 14
- Breakfast: Omelet (2 eggs) with parsley with a tablespoon of olive oil.
- Lunch: Sandwich with a wholemeal bread (rich in fiber), 2 tomatoes, cottage cheese and parsley.
- Dinner: Corn, grilled zucchini + 2 boiled eggs
Some rules to follow:
For this diet to be effective, the following guidelines must be followed:
- You must stop drinking alcohol during the diet period (2 weeks).
- Drink at least 1.5 l of water each day to help your kidney regularly eliminate waste from weight loss.
- Report your weight loss progress in a journal to ensure the effectiveness of this diet.
- Play sports every day with at least 20 minutes.
- At the end of this diet, continue to have a rich and healthy diet, in order to avoid the sudden revival of weight.
