Egg White Diet: Lose 5kg in 7 days!

The egg white diet is based on consuming large amounts of eggs as well as cooked whites. It is suitable for those who need to lose weight in a few days and, in turn, define the muscle regimen by increasing its tone, accompanied with exercises you will burn fat quickly, and gain muscle mass as the egg is rich in protein and has a very low content. of fat.

Egg whites are 90% water , the rest being proteins , minerals, glucose and vitamins such as riboflavin. The white of the egg constitutes two thirds of the egg , it does not contain fat or cholesterol and its proteins have a high biological value.

Health benefits of egg white diet:

There are many benefits if you consume this egg white diet . Egg yolks and egg whites are also good for consumption as they contain many health benefits. In addition, raw egg is also chosen by many athletes to keep their bodies fit and healthy.

1. Good for the brain:

The brain is one of the organs of the body that has become fundamental to carry out any action. In addition to increasing age, the brain’s capacity will decrease, especially if it is not streamlined. Consuming this egg white diet daily will provide a good impact on brain health. The egg white diet is beneficial for brain health as there is a compound called choline in it.

2. Prevents breast cancer:

Breast cancer is the second deadly disease. Breast cancer not only affects women but also men. To prevent breast cancer, the first step is to change your lifestyle to be healthier. Therefore, consuming the egg white diet can reduce the risk of breast cancer for both women and men.

3. Helps in weight loss:

If you want to have an ideal body, it is recommended to consume egg whites regularly. The egg white diet is a great dietary aid for losing weight. The egg white diet can be a breakfast item, then it can be added at lunch, in the evening, if you feel hungry, you can consume low-sugar fruits such as avocado .

4. Helps in hair health:

The egg white diet can prevent hair loss. The content of vitamin A and vitamin E present in egg is very helpful in preventing hair loss.

5. Prevent hair loss:

Damaged and broken hair can often be caused by changing the shampoo brand, in addition to hair dyes. This can result in a damaged and broken hair condition. To avoid these conditions, consume this egg white diet to prevent hair breakage.

6. Helps in hair growth:

If you feel baldness in your hair, you can consume the egg white diet to overcome this problem. Egg whites are believed to speed up the hair growth process.

How does the egg white diet work?

As we have already indicated before, it is not just about eating, but about nourishing our body and providing it with everything it needs to develop its metabolic activity correctly. Some researchers have already shown in a concrete way that egg whites have complex proteins , that is, they take longer to be digested in the stomach, which causes satiety quickly. With that, we eat less and, consequently, we get what we want so much: LOSE WEIGHT!

In addition, the egg white diet is very rich in albumin, a substance widely used as a supplement by bodybuilders in order to gain muscle mass. In this way, if you follow this diet and still practice physical activities, you will have a hard body and far from the dreaded flaccidity.

The egg white diet has other important ingredients, which make this diet a source of energy necessary for the proper functioning of our body.

Reason for you to follow the egg white diet:

This egg white diet is a healthy and delicious option. You can prepare egg whites in a thousand ways, and these are some of the reasons why you should add them to your diet:

1. Does not contain fat:

Egg whites are fat-free, which makes the body work more easily and digest food better, explains the Institute for Egg Studies . Also, 100g of egg contributes about 12g. of fat.

2. Accelerates metabolism:

Egg whites contain leucine, which is an amino acid that activates your metabolism and is quick to digest.

3. Decreases abdominal swelling:

Certain proteins of animal origin, such as those contained in egg whites , undergo a cooking process (or lose certain properties) that make them easily assimilated into the body, reducing the chances of having abdominal inflammation.

4. Contains selenium:

This egg white diet  contains selenium, a mineral that helps form antioxidant enzymes to prevent cell damage. Also, it helps the immune system stay strong.

5. Low calories:

An egg has about 71 calories, of which about 55 are in the yolk. Eating only the whites means you’re getting all the protein in the egg , but only 16 of the calories. Also, the egg white diet has zero fat.

6. Rich in protein:

One egg white contains up to 3.5 grams of complete protein . This means it contains all the amino acids needed to build new muscle.

Complete Egg White Diet Menu:

1 WEEK:

Upon waking:

• Cabbage juice with juice of 1 lemon .

Breakfast:

01st Option:

• 1 cup (200 ml) of skimmed milk;
• 30 grams of boiled sweet potato .

02nd Option:

• 1 cup (200 ml) of skimmed milk;
• a tablespoon (soup) of flour or oat flakes;
• 1 tablespoon of granola;
• 1 banana.

Morning snack:

• 1 cup of low-fat or Greek yogurt; or
• 1 fresh fruit; or
• a protein bar.

Lunch:

• Boiled sweet potato (50 grams);
• 3 eggs (2 whites + 1 yolk);
• ½ cup of beans (Optional);
• 1 small fillet of  grilled or cooked chicken breast  or fish or grilled meat;
• 1 serving of green leafy salad with colorful vegetables.

Afternoon snack:

• Omelet of 2 egg whites;
• 30 grams of sweet potato ;
• 1 cup of green juice sweetened with xylitol or sweetener.

Dinner :

• 1 serving of green leafy salad;
• 30 grams of sweet potato ;
• 2 egg whites (cooked or omelet);
• 1 medium grilled or cooked chicken breast  or fish fillet;

Supper:

• 1 cup of diet gelatin; or
• 1 cup of low-fat or Greek yogurt; or
• Whey Protein.

2 WEEK:

Upon waking up r:

• lemon juice ;

Breakfast:

01st Option:

• Oatmeal Porridge (200 ml glass);

02nd Option:

• 1 cup (200 ml) of skimmed milk;
• a tablespoon (soup) of flour or oat flakes;
• 1 banana.

Morning snack:

• 1 fresh fruit; or
• 1 protein bar.

Lunch:

• 1 Spoon of Brown Rice (Optional);
• 3 eggs (2 whites + 1 yolk);
• 1 small breast fillet
• chicken  or grilled meat;
• 1 serving of green leafy salad with colorful vegetables.

Afternoon snack:

• Omelet of 2 egg whites;
• 60 grams of
•  shredded chicken .

Dinner :

01 option:

• 1 serving of green leafy salad with
• 2 egg whites (cooked or in an omelet) and 3 slices of sweet potato .

01 option:

• 1 serving of green leafy salad with
• 1 medium grilled or cooked chicken breast or fish fillet;

Supper:

• 1 cup of diet gelatin.

Note: To complete the 7 days of  the egg white diet, you can rotate the menu, as soon as the second week of the diet is over, go back to the first and so on until you complete the 7 days.