The Maggi diet is a low-calorie diet for weight loss, designed for 4 weeks.The daily diet includes foods rich in protein, limiting the consumption of fats and carbohydrates.
The name of the diet comes from the name Margaret, because the nutrition plan was created by experts at the Mayo Clinic specifically for Prime Minister Margaret Thatcher in the 80s of the twentieth century.
There are two dietary options: the egg diet (based on eating eggs, fruits, vegetables and meat) and the cheese diet (“dacha”).The Maggi cheese diet is applicable to people who are allergic to chicken eggs and consists of replacing each egg with 100 g of cottage cheese.
Diet rules
If you follow all the rules of the diet, you can lose 3 to 5 kg per week.As a rule, during the first week, weight will decrease due to reduced swelling and the body releases excess water, after which the weight loss process may slow down.
To make the Maggi egg diet for 4 weeks more effective, you must adhere to the following recommendations for organizing nutrition:
- The daily diet should include 3 main meals.In case of severe hunger, it is allowed to eat one non-starchy vegetable (carrot, cucumber), but not earlier than 2 hours after the main meal.
- Do not consume sugar in any form.
- Include only those foods that are allowed in the diet in the menu and do not disrupt the sequence of meals.
- During the day you need to drink at least 1.5 liters of water, including unsweetened tea and coffee.
- You cannot use vegetable oil, butter or other oils when preparing food.
- Don't overuse spices, because spices contain essential oils that increase appetite.
What you can and cannot eat (table)
Products that can be consumed during the diet are low-calorie, since they contain a minimum of fats and carbohydrates.In addition to protein products such as eggs and meat, it is allowed to include vegetables in the menu, mainly in raw form.
The Magi diet should include minimal amounts of low-fructose fruits and berries.On average, you can eat up to 300 g of a variety of fruits and berries per day.
| Product | What can you eat? | What should you not eat? | |
| Wheat flour products | Yesterday's whole grain bread | Breads and pastries made from white flour, pasta made from soft and hard wheat | |
| Poultry | Türkiye, chicken, rabbit, veal | lamb | |
| fish | Low-fat fish (halibut, cod, hake, pollock, pollock, etc.), seafood | Mackerel, herring, beluga, flounder, saury, herring, burbot, sturgeon | |
| Dairy products | Low-fat cottage cheese (not low-fat), low-fat cottage cheese | Full-fat cottage cheese, cottage cheese, sweetened yogurt, heavy cream | |
| Egg | Hard-boiled eggs | ||
| Cereal | All grains | ||
| Vegetable | Bell peppers, broccoli, various types of cabbage, fermented sauerkraut, carrots, onions, garlic, cucumbers, tomatoes, green beans, mushrooms, spinach, green salad, sorrel | potato | |
| fruit | Apricots, cherries, plums, blueberries, raspberries, cranberries, lemons, limes, raspberries, strawberries, apples, pears | Bananas, grapes, melons, watermelons | |
| Dried fruit | Dates, figs and other dried fruits | ||
| Beverage | Tea, coffee | Alcoholic drinks, sugary drinks |
Original Maggi diet menu for 4 weeks
The first and second weeks of the Maggi diet are characterized by the same breakfast of eggs and fruit, which helps the body adapt to changes in the diet.
Chicken eggs contain protein, healthy fats and vitamins that ensure long-term satiety, so your daily breakfast in the first 14 days should include 2 boiled eggs, grapefruit, tea or coffee without sugar.
From the beginning of the third week until the end of the diet, breakfast can include other dishes, depending on individual recommendations and preferences.
Week 1
Monday
- Lunch: one fruit.
- Dinner: boiled and grilled lean meat with vegetable salad.
Tuesday
- Lunch: boiled chicken breast with vegetables.
- Dinner: whole grain crackers, two eggs, cucumber salad, oil-free tomato salad, grapefruit or orange.
Wednesday
- Lunch: 30-50 g cheese, whole grain toast, tomatoes.
- Dinner: steamed fish (300 g) with vegetables.
Thursday
- Lunch: 350 g of one type of fruit.
- Dinner: boiled meat, herb salad.
Friday
- Lunch: 2 eggs, 300 g of choice (boiled carrots with green beans or stewed zucchini with beans).
- Dinner: 200 g fish (grilled, grilled or boiled), green salad with cucumbers and cabbage, grapefruit.
Saturday
- Lunch: up to 300 g of fruit.
- Dinner: 250 g of meat with vegetable salad of cucumbers, tomatoes, onions and dill.
Sunday
- Lunch: chicken breast, 150 g stewed vegetables (cabbage, zucchini, tomatoes, pepper), fresh tomatoes, 1 grapefruit.
- Dinner: vegetables of the same type (cabbage or zucchini), prepared by boiling or stewing.
Week 2
Monday
- Lunch: vegetable salad (cucumber, green salad, onions) and chicken breast.
- Dinner: two eggs, fresh tomatoes, cucumbers, bell peppers and greens, grapefruit.
Tuesday
- Lunch: boiled or grilled meat, fresh vegetables (including green salad).
- Dinner: two soft-boiled eggs, grapefruit or orange.
Wednesday
- Lunch: grilled meat with cucumbers and tomatoes.
- Dinner: same as the previous day.
Thursday
- Lunch: stew (cabbage, zucchini, carrots), 30 g cheese, 2 eggs.
- Dinner: two hard-boiled eggs.
Friday
- Lunch: boiled fish in any quantity.
- Dinner: two soft-boiled eggs.
Saturday
- Lunch: meat, tomatoes, one grapefruit.
- Dinner: fruit salad.
Sunday
- Lunch: stewed or boiled vegetables (carrots, beets, cabbage), poultry, grapefruit.
- Dinner: same as lunch.
Week 3
At this stage, the Maggi diet is limited to a specific list of products for each day, from which they will form 4 independent meals.
Second: unlimited fruit.
Third: vegetables are allowed in any quantity (raw and stewed).
Wednesday: fruit salad, raw and stewed vegetables.
Thursday: fish, cucumbers and tomatoes.
Friday: meat or poultry, cooked vegetables.
Saturday: one fruit of the day.
Sunday: same as the previous day (you can choose another fruit).
Week 4
As in the third week of the Maggi diet, the menu displays daily portions, divided into meals of the day in any order.
Monday
- 200 g meat, fish or poultry,
- 1 piece of bread in the form of toast or toast,
- Tomatoes (3 pcs.),
- Cucumbers (4 pcs.),
- Grapefruit or orange.
Tuesday
- Everything but the fruit, like the day before,
- two fruits to choose from (grapefruit, orange, apple or medium-sized pear).
Wednesday
- 1 tablespoon cheese,
- 200 g low-fat cheese,
- stewed vegetables,
- 2 cucumbers and tomatoes,
- Toast or bread
- Grapefruit.
Thursday
- Eat half a boiled chicken a day,
- 3 tomatoes
- 2 cucumbers,
- 1 whole grain toast,
- Grapefruit and another fruit of your choice.
Friday
- Salad with fresh vegetables of your choice,
- 2 hard-boiled eggs,
- 3 tomatoes
- Grapefruit.
Saturday
- 2 boiled breasts,
- Fresh cheese or feta cheese (150 g),
- A glass of curd,
- 3 cucumbers and tomatoes,
- Grapefruit or orange.
Sunday
- canned tuna in its own juice (1 can);
- stewed vegetables (200 g);
- one tablespoon of cheese;
- toast or bread;
- two tomatoes and a cucumber;
- grapefruit.
Quit your diet
Prolonged low-calorie diet is a serious burden on the body, so at the end of the 4th week, further nutrition needs to be properly organized.
After completing the Maggi diet, like other carbohydrate-restricted diet plans, the likelihood of overeating starchy and sugary foods increases.
To avoid overeating after a diet, you must add foods to your diet according to the following principles:
- every 3 days, increase the amount of slow carbohydrate foods (buckwheat, bulgur, quinoa, pea bran, whole grain rye bread) by 20-25 g, until the total weight of carbohydrate foods reaches 250-200 g per day;
- The amount of non-starchy vegetables should make up half of the total daily diet;
- Every day you can eat one large fruit or berry in an amount of 100 g;
- do not include sweets in your diet, because during the diet the body is weaned from sweets, so you should no longer be addicted;
- eat 3-4 times a day and minimize snacks at other times;
- Don't eat 3 hours before going to bed.
Contraindicated
Since the Maggi diet includes a large number of protein products, which create additional stress on the functioning of the kidneys and liver, people with pathologies such as:
- kidney failure;
- increased uric acid levels in the blood;gout.
Additionally, the Maggi diet should not be used in cases of eating disorders (ED), specifically those prone to anorexia, bulimia and compulsive overeating, as low-calorie diets can aggravate the problem of eating disorders.