Egg diet: 2 kg less in a week –

Poached, boiled, stirred. The egg is a versatile, cheap, nutritious food and, look at this, a diet ally. This great news has been confirmed by more than one study from different countries. One of them, carried out at Wane State University, in Michigan (USA), showed that enriching breakfast with an egg makes you less hungry in the next meals. With that, you tend to consume fewer calories by the end of the day – and lose weight! Interested? will help you to put this food on the menu in a very easy and tasty way.

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Why does it work? “The egg is a source of complete protein, that is, it has all the essential amino acids – a complex structure, which requires slow digestion. Hence its power to satisfy faster and prevent hunger from coming back soon”, says nutritionist Viviane Voght, from Clínica Equilíbrio Alimentar, in Monte Negro (RS). What part to eat: white or yolk? Both. Because it is rich in good fats (monounsaturated and omega-3), the yolk helps to keep blood sugar levels more balanced, reducing gluttony attacks. The egg white contains leucine, an amino acid that appears in significant amounts in ovalbumin, the egg white protein. Therefore, it prevents the loss of lean mass. Leucine is one of the ingredients of the famous nutritional supplement BCAA (in English, short for branched chain amino acids). It is used by athletes before and after exercise to reduce lean mass loss. This substance also appears in the yolk in a smaller dose. It means that the whole egg allows you to lose weight without becoming flaccid.

Okay, the question you don’t want to shut up: doesn’t the egg increase cholesterol? New research gathered evidence to absolve him of the charge of being a villain of the heart. “It has been proven that there is no relationship between the cholesterol present in the egg, more specifically in the yolk, and the increase in harmful fat levels in the body”, defends Viviane. But go slow. According to nutritionist Maria Cecília Corsi, from Clínica Essencial Light, in São Paulo, an egg a day is a good size. In the following diet, Cecília suggests three different ways to have it for breakfast. But you can even fry it in the non-stick frying pan. It’s just not worth dipping the egg in the oil!

1 egg a day, up to 2 kilos less in a week

We know that, in Brazil, eggs are more consumed at lunchtime. But we are going to propose a change, following the guidance of the American study: include eggs every day for breakfast to control your hunger from an early age. Assemble your menu by choosing a breakfast option, a morning snack, a lunch option, an afternoon snack option and a dinner option. You can repeat your choices on other days.

Breakfast

Option 1: 1 cup (200 ml) orange juice + 1 egg on bread or toast + 1 cup diet gelatin

Option 2: 1 cup. (tea) of coffee with skimmed milk and sweetener + 1 egg with bread or toast + 8 strawberries (or 1 fruit of your choice)

Option 3: 1 cup. of green tea with mint + 1 egg with bread or toast + 1 small bowl of chopped fruit (papaya, apple) with 2 col. (soup) of yogurt with light honey

Snack

Option 1: 1 pear (or other fruit of your choice)

Option 2: 1 light cereal bar

Option 3: 2 small light cookies

Lunch

Option 1: 1 plate (dessert) of arugula salad, hearts of palm and orange slices + 2 col. (soup) of rice (preferably integral) + 1 col. (soup) of beans + 1 medium fillet (150 g) of grilled (or roasted) fish + 1 bowl of fruit salad

Option 2: 1 plate (dessert) of green leaf salad (lettuce, arugula, watercress), seasoned with 1 tbsp. (tea) of olive oil, salt and lemon + 2 col. (to serve) pasta al sugo + 1 medium steak (150 g) grilled + 1 bowl of diet gelatin with chopped fruit

Option 3: 1 plate (dessert) of lettuce salad with grated carrots and cherry tomatoes, seasoned with 1 tbsp. (tea) of olive oil, salt and lemon + 1 medium piece (150 g) of roasted chicken with 2 small roasted potatoes + 1 slice of papaya with drops of lemon

Snack

Option 1: 1 light fruit yogurt + 1 light toast + 1 col. (dessert) red fruit jelly diet

Option 2: 1 small cappuccino with skimmed milk and sweetener + 1 whole cream cracker biscuit + 1 Polenguinho Light

Option 3: 1 natural skimmed yogurt with 1 col. (dessert) of honey and oats + 1 handful (30 g) of nuts and dried fruits

To have lunch

Option 1: 1 glass (200 ml) of smoothie (milk or skimmed yogurt mixed with fruit and sweetener) + 1 sandwich (2 slices of wholemeal bread, 2 slices of turkey breast, 2 tablespoons of cottage cheese with salt and oil and leaves greens) + 1 bowl of diet gelatin (suggestion: mix the ready-made gelatin with the vitamin)

Option 2: 1 plate (bottom) of lentil soup with cottage cheese (or pumpkin soup with shredded chicken) and 1 wholemeal toast + ½ papaya with lemon drops

Option 3: 1 plate (dessert) of complete salad: green leaves (lettuce, arugula, watercress) with 2 small buffalo mozzarellas, 3 col. (soup) of light tuna and cherry tomato, seasoned with 1 col. (dessert) of olive oil, salt and mustard + 8 strawberries with 3 col. (soup) of light yogurt

The Yolk Vitamins

This was once the most feared part of the egg. But as soon as she lost her reputation as a villain, she gained functional status. “The yolk has several antioxidants (vitamins A and E, zinc, iron, selenium and vanadium), substances with the power to combat cell aging”, says nutritionist Viviane Voght, who has been researching the benefits of this food for six years. The egg still carries acoline, a nutrient that protects memory.

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