huevo diet to lose weight [con menú ejemplo de 3 días]
The huevo diet is based on including huevo in the main foods of the day, this allows an increase in the amount of proteins in the diet and it also generates a greater sensation of satiety, decreasing the appetite, favoring therefore the loss of weight to short place. It is also characterized by being a low carbohydrate and calorie diet, reducing the intake of some foods, such as papa, potato and harina, for example.
This diet can be a little controversial because it includes a high amount of eggs in the diet. However, current studies indicate that the daily consumption of huevos does not cause the cholesterol to rise, what the fat accumulates in the arteries, on the contrary, consumed with a balanced diet can provide several benefits.   See what are the benefits of the skin and its nutritional composition.
However, the ideal is always to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan adapted to your needs, since this diet can become very restrictive, being able to work for some people and for others, especially if if you want to lose weight long term and keep it in time.
The diet of the huevo should last a maximum of 2 weeks, it is recommended to include 2 to 4 eggs per day distributed in the main meals, such as breakfast, lunch or dinner. A good idea is to eat a cooked egg before breakfast or dinner, as the proteins and fats present in this food help to control the appetite, reducing the food intake in excess.
The huevos can be prepared with a little bit of olive oil or coconut oil.
In addition to increasing the consumption of eggs, the diet also includes a greater consumption of healthy foods such as vegetables, fruits, chicken, fish and good fats such as olive oil, nuts and seeds.
During the huevo diet, the foods allowed are proteins low in fat, fruits and vegetables low in carbohydrates, which include the following:
Huevo, including la clara and la yema;
Low-fat proteinssuch as pescado, meats of poultry, parts without fat of beef, tofu and textured soy;
Vegetables low in carbohydrates, such as spinach, chard, calabaza, zanahoria, tomato, arugula, eggplant, sausage, pepper, broccoli, cole, cucumber and calabacín;
Fruits low in carbohydrates; such as kiwi, sandia, coconut, avocado, orange, fresas, pear, manzana, lemon, melon, arándanos and piña;
Spice; like pepper, perejil, cilantro, saffron and oregano, among others;
Low-fat dairy products; such as milk, yoghurt and low-fat cheeses;
vegetable drinks; of oatmeal, soy and almonds.
They are also allowed in moderate amounts: whole grain cereals, such as rice, wholemeal pasta, avena, quinoa, in addition to vegetables.
In addition to diet, it is essential to perform physical activities, such as running, cycling, dancing or weight training, to obtain better results. Find out about other exercises that help you lose weight.
During this diet, it is recommended to avoid foods rich in carbohydrates, sugar and fats, such as:
some cereals, such as white pan, fideos and white rice and couscous;
Fruits rich in carbohydratessuch as dehydrated fruits, bananas and mangoes;
sweet foods; such as industrial drinks, ice cream, pasteles, bollerías and golosinas;
Processed foods, like sausages, hamburgers, pizza and snacks;
alcoholic beverages, like la cerveza, el vino, la sidra, among others;
It is also recommended to avoid tubers, such as papa, potato and cassava, which are rich in carbohydrates and increase dietary calories.
The table continues showing an example menu of 3 days of the huevo diet:
|foods||Day 1||Day 2||Day 3|
Sugar-free coffee + 2 cooked huevos + 1/2 avocado + 1 cup of fresh
1 cup of sugar-free green tea + 2 huevos revueltos with grated remolacha + 1 orange
Sugar-free coffee + 2 huevos a la plancha + 1 whole wheat bread roll + 1 manzana
|Morning meal||1 cup of natural yogurt with 1 cup of chia seeds and 3 cups of cranberries||1 pear + 1 round of queso low in grease + 6 pieces of nueces||240 ml of fruit smoothie prepared with almond or coconut milk, berries and 1 tablespoon of oatmeal|
1 cooked huevo + 1 medium fillet of pollo with natural tomato salsa, accompanied by 1/2 cup of coliflor rice with 1 cup of cooked vegetables (calabacín, zanahoria and broccoli) garnished with 1 tablespoon of olive oil or coconut and lemon + 1 mandarin
Omelet with 1 egg and a white slice of cheese low in grease and mushrooms + 1 salad (chopped pollo with sliced zanahoria, arugula, cucumber and tomato) + 1 spoonful of olive or coconut oil + 1 slice of melon
1 cooked huevo + 1 hake fillet with 1/2 cup cooked quinoa + 1 salad (lechuga, tomato, onion and grated zanahoria) + 1 tablespoon of olive oil or coconut oil and vinegar + 1 sandwich
|afternoon snack||1 round of queso bajo en grasas + 2 rice galletas + 1 natural yoke of pomelo||1 natural yoghurt with 1 cup of linaza in octopus + 1 manzana grated + 10 units of almonds||1 vase of skimmed milk or vegetable drink + 1 spoonful of oatmeal in today’s food + 5 nueces + 1 cinnamon pizza|
The items included in the menu vary according to the age, gender, physical activity and if you have any associated illness, because it is ideal to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.
After 2 weeks of dieting, it is necessary to maintain a balanced diet, including fruits, vegetables and fiber-rich foods, so how to avoid the consumption of sugary, fatty and processed foods. See how to carry out a healthy diet.
To maintain weight and health after dieting, it is also important to practice physical activity regularly, such as walking, jogging, running or dancing, for 30 to 60 minutes, at least 3 times a week.
If a balanced diet is not maintained, once this diet is completed, a rebound effect may occur, where the person may gain weight as much as their initial weight, so it is not a solution to lose weight in the long term.
In addition to this, for the little amount of carbohydrates it provides, symptoms such as weakness, fatigue and nausea can arise. In some people the huevo can cause flatulence and abdominal pain.
However, the consumption of huevo is not related to the increase in cholesterol in healthy people, the huevo diet is not recommended for people with a genetic predisposition to have high cholesterol, kidney problems or kidney failure. It should also be avoided by individuals who suffer from intolerance or allergy to huevo.
Similarly, this diet is not recommended for embarassed women or during the lactation period, for children, adolescents or people with eating disorders, such as anorexia or bulimia.
See how to perform the skin diet in the continuation video:
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