Egg White Diet

by Georgia Ede
Published: Last Updated on

Egg White Diet Increase muscle tone!

The diet of egg white is based on consuming large amounts clear cooked egg . It is a regimen indicated for those people who need to lose weight quickly and in turn define the muscles by increasing their tone , with this diet accompanied by exercise, fat is burned quickly, turning it into muscle mass since the egg white is rich in protein and very low in fat.

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

Raw or cooked egg whites?

Previously, athletes dedicated to bodybuilding consumed raw whites in their protein shakes, but after numerous studies, it has been concluded that our body is not capable of assimilating the protein from egg white if it is not cooked, for what we advise is always cooked.

You can do it steamed, or in the pan with hardly any oil.

Egg white diet to increase muscle mass

This diet is indicated for those people who want to define the muscle and increase its structure , in addition there will be a rapid weight loss because it is a diet low in calories and rich in protein with a high nutritional level that does not provide us with empty calories of nutrients, but that provide us with interesting nutrients for our body, with hardly any calories.

If you want to know how to choose the best protein shake for your needs? We invite you to read our post and clarify all your doubts

As we have indicated previously, it is not only about eating, but also about nourishing our body and providing it with everything it needs to develop its metabolic activity correctly.

What is the problem with diets that are based on the main intake of a single food?

Well, generally, there is a neglect on the part of other nutrients that our body needs to face its daily activity.

This is the case of athletes who completely eliminate fat, we must say in this regard that this is not advisable to lose weight or to develop muscle, since the body needs fat.

Therefore, it is better to select the healthiest fats so that when consuming them they do not produce the effects that we do not want from them. That is, we can eat healthy fats such as those from nuts or fruits such as avocado, or olive oil and dispense with saturated fats from sweets or processed products.

A few small recommendations before starting …

  • It must be borne in mind that this is a short-term diet , very effective when starting to fight overweight, but later it is recommended to follow a healthy and varied diet.
  • It is recommended to drink at least two liters of water daily.
  • For the piece of fruit or natural juice, it is advisable to choose between the following: Pineapple, apple, pear, kiwi, plums, tangerines, orange, grapefruit, watermelon and a combination of forest fruits (blackberries, blueberries, currants, raspberries).
  • This diet cannot be extended for more than 5 days; as it could cause eating disorders.

You may be interested in natural protein shakes to increase the effects of the egg white diet.

Also, if you are interested in increasing your muscles without gaining weight, we offer you here the best vegetable proteins .

DAY 1
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A hard-boiled egg without the yolk and an orange juice
Meal
An omelette with one yolk and two whites with a salad of natural yogurt with cucumber, celery garnished with lemon and pepper.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
price
Complete salad (without corn) with yogurt sauce.

 

DAY 2
Breakfast
Option 1: An infusion with toast of turkey or york ham Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit and a boiled egg without a yolk
Meal
A portion of cheese with vegetables and ham
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
price
An omelette with one yolk and two whites and a bowl of fruit with yogurt.

 

DAY 3
Breakfast
Option 1: An infusion with toast of turkey or york ham Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
 natural juice with a boiled egg without yolk.
Meal
A white fish fillet with steamed vegetables and a skimmed yogurt with strawberries
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
price
A French omelette with three slices of turkey and three slices of pineapple with a yogurt.

 

DAY 4
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A scrambled eggs with prawns and garlic, with a salad of cucumber, celery, and yogurt with lemon and pepper.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
price
A bowl of seasonal fruit with yogurt.

 

DAY 5
Breakfast
Option 1: An infusion with toast of turkey or york ham Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit and a boiled egg without the yolk
Meal
A complete salad with pieces of chicken with a sauce of yogurt and boiled egg with the yolk and a piece of fruit.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
price
A scrambled eggs with mushrooms and prawns and fruit with yogurt.

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