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THE EGG DIET 28 DAY
Obesity is a risk factor for depression and Anxiety, especially in women and for recurrent depressive disorder. The comorbidity between obesity and depression is a risk factor for a bad prognosis illness.
Obesity and depression are considered notorious health problems, not only because of their significant prevalence but also because of their high morbidity mortality rates. According to recent data from the World Health Organization (WHO) in 2014 it was estimated that more than 600 million people were affected with obesity whilst at least 2.6 million people die from obesity every year. 44% of global cases of diabetes, 23% of ischemic heart diseases and 7–41% of certain cancers are attributable to overweight and obesity.
THE EGG DIET
If you decide on this version of the diet program, you’ll consume three meals day after day. Snacks and drinks with calories don’t seem to be allowed. Each day, eat one meal with eggs, but other meals are often built around other sources of lean protein like chicken or fish.
To supplement the protein on your plate, you’ll add low carbohydrate vegetables like broccoli or spinach. citrus is usually allowed. This diet is typically called the “The Boiled Egg Diet” and requires that you simply eat your eggs hard-boiled, instead of poached, scrambled, or fried.
What Are You Going To Eat In Diet
In general, you’ll expect to eat lots of eggs, other lean proteins, vegetables, and a few fruit. All versions of the egg diet require you to eat primarily egg-based meals. Here are the foremost popular variations.
What You Are Going To Eat
- Eggs.
- Other lean proteins, such as poultry and fish.
- Fruit, such as grapefruit and berries.
- Leafy green vegetables, such as spinach and kale.
- Other non-starchy vegetables, such as broccoli, mushrooms, and peppers.
- Zero-calorie beverages, such as water, black coffee, and unsweetened tea.
What You Have To Avoid
- Alcohol.
- Sugar.
- Refined carbohydrates, like bread and pasta.
- Fried foods.
- Milk, juice, and other caloric beverages.
- Sweets.
The Egg Diet – A Low Carbohydrate Diet
The egg diet is a low carb diet which is related to the Atkins diet where the main goal is to restrict your carbohydrate intake. On this diet, you can have an unlimited amount of protein and fat but your carbohydrates must be controlled. Eggs are much less expensive than meat and can be used in unlimited quantities while on the egg diet.
FIRST DAY (First Week)
On Breakfast
– 1/2 Orange or Grapefruit
– 1 or 2 Boiled Eggs
2. Lunch : Try to eat as mush of one fruit that you like, see fruits below .
– Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat only completely fat free, Cut or Ground
* mutton or lamb are not allowed
DAY 2
1. Breakfast
– 1/2 Orange or Grapefruit
– 1 or 2 Boiled Eggs
2. Lunch – Grilled or boiled chicken only. * remove the skin .
3. Dinner – 2 boiled eggs, green salad , One slice of toast or pita and one orange or grape fruit
Day 3
1. Breakfast
1/2 Orange or Grapefruit
1 or 2 Boiled Eggs
2. Lunch :
– One tablespoon of fat free cream cheese, A slice of toast with tomato.
3. Dinner :
– Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber
DAY 4
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .
Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)
DAY 5
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – 2 boiled eggs, broiled vegetables(zucchini, squash, spinach, carrots, green beans, or peas)
3. Dinner – Grilled Fish, Shrimp or 1 can of tuna in water. (Choose 1 of the 3)
DAY 6
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .
Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)
DAY 7
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled or boiled chicken. Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas), and one orange or grape fruit.
3. Dinner – Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas)
DAY 8(Second week)
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – 2 boiled eggs and one orange or grapefruit.
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 9
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber).
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 10
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled meat (cut or ground) and cucumbers. (any quantity you want)
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 11
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – 2 boiled eggs, one tablespoon of fat free cream cheese, and boiled or steamed vegetables.
3. Dinner – 2 boiled eggs and boiled or steamed vegetables
DAY 12
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled or boiled fish or shrimp .
3. Dinner – 2 boiled eggs
DAY 13
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled meat, tomato, one orange or grapefruit .
3. Dinner – Mixture of fresh fruit (orange, cantaloupe, plum, apples and watermelon)
DAY 14
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.
3. Dinner – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.
DAY 15 (Third Week)
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Any kind of fruits, any quantity and time (excluding grapes, mango, dates, bananas and figs).
3. Dinner – Any kind of fruits, any quantity and time (excluding grapes, mango, dates, bananas and figs).
DAY 16
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Any kind of boiled or steamed vegetables and any kind of green salad, any quantity and time.
3. Dinner – Any kind of boiled or steamed vegetables and any kind of green salad, any quantity and time.
DAY 17
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
3. Dinner – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
DAY 18
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Grilled or boiled fish or shrimps any quantity, anytime with lettuce.
3. Dinner – Grilled or boiled fish or shrimps any quantity, anytime with lettuce
DAY 19
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
3. Dinner – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
DAY 20 & 21
1. Breakfast
½ Orange or Grapefruit –
1-2 Boiled Eggs –
2. Lunch – One kind of fruit is permitted and you have to choose one of the following (apples, pears, plums, apricots & guava) for two consecutive days in any quantity and at any time.
3. Dinner – One kind of fruit is permitted and you have to choose one of the following (apples, pears, plums, apricots & guava) for two consecutive days in any quantity and at any time
DAY 22 (Last Week)
During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* 4 pieces of grilled meat (no fat) or 4 pieces of boiled meat or ¼ of boiled or grilled chicken (no skin).
* 3 tomatoes and 4 cucumbers
* One can of tuna in water
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit
DAY 23
During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day of as you wish. it in any combination or at any time of the day of as you wish.
* 2 pieces of grilled meat no more than 18 ounces or 200 grams.
* 3 tomatoes and 4 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
*One orange or grapefruit
DAY 24
during this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* One tablespoon of fat free cream cheese.
* One can of tuna in water
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit
DAY 25
During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* ½ boiled or grilled chicken (no skin).
* 3 tomatoes and 4 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
* One orange or grapefruit
DAY 26
During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* 2 boiled eggs.
* One head of lettuce and 3 tomatoes
* One orange or grapefruit
DAY 27
During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day of as you wish.
* 2 chicken breast (grilled or boiled – no skin)
* One teaspoon of fat free cream cheese.
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit
DAY 28
During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* One tablespoon of fat free cream cheese.
* One can of tuna in water
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit
The true fact is that when we normally eat carbohydrates they are turned immediately into glucose. Excessive amounts of glucose from our food that is not used by any other cell is then again converted to fat and gets stored in fat cells.
When we starve ourselves of carbohydrates, our body pulls the fat from the fat reserves and turns it again to glucose. This continues even if you stuff yourself with various low carbohydrate foods such as steak, egg, and cheese. By using this method, we can certainly lose fat even while stuffing ourselves with our favorite dishes.
Usually, our diet consists of carbohydrates and nutrients especially if you eat starchy foods like potatoes or pasta. You may be eating a balanced diet which consists of milk, bread, vegetables, fruits and sometimes meat. Bread and fruits are high in carbohydrates where eggs and meat are not.
The Bottom Line
If you’ve followed this diet exactly, I’m sure you’re happy with your results. Make sure to share this with your friends and family members. This is a proven system that will work for anyone looking to loose weight in a short period of time.
There are several variations of the egg diet ranging from just eating eggs and drinking water to using eggs as the main source of protein in the diet while eating other low carb foods. One variation that is really popular is the egg and grapefruit diet which despite having no affiliation is frequently referred to as the Mayo Clinic Diet.
When you dramatically restrict your carbohydrates while increasing fat and protein your body produces ketones, going into a state called ketosis. Ketones are the indicator that your body is using fat instead of protein or sugar for energy. When your body converts fat to glucose, ketones are created as a by-product. The ketones are then eliminated from the body by the kidneys.
While on the egg diet it is important to monitor your ketones to see how well you are burning fat, the best way to do this is an inexpensive product called keytone strips. To use keytone strips all you need to do is dip them in your urine, On the package, there is a chart of the different colors which tell you how high your ketones are. The higher the number the higher your ketone levels and therefore the more fat you are burning.
While on a low carb diet such as the egg diet it is very important to get adequate amounts of fluids without carbohydrates. Of course, the best thing to drink is water, filtered water is the most cost-effective way to get enough water without any of the bad stuff like chlorine that is sometimes in tap water. Here are some good water filters.
Because of that, you can really get the right amount of energy that you need to do and complete your daily endeavor. The egg diet 28 day challenge will also become successful if you are going to combine it with proper exercise in order for you to achieve the body that you want to have.
This diet is not just only recommended for those people who are fat but it is also good for those people who want to stay in shape and lose weight in a fast, easy and hassle-free way.
