Diet for weight loss Osama Hamdiy


In the modern world many methods of weight loss are developed. Their authors promise a colossal effect. But in practice, the declared result does not always coincide with the real one. Therefore, many people have frustration in diets. However, if the technique has a scientific rationale and positive feedback, then it is worthy to try it.

The history and essence of the diet

Osama Hamdiy’s diet is named after its creator, Ph.D., assistant professor at Harvard Medical School, director of the anti-obesity clinical program, which was developed at the Joslin Boston Anti-Diabetic Center.

Osama Hamdy - the author of a diet based on biochemical processes occurring in the body

Initially, the diet was intended to treat obesity for people with diabetes. However, this technique eventually fell in love with other people, due to the fact that it is easily tolerated, without feeling hungry.

The diet of Osama Hamdy is based on biochemical reactions that are caused by the developed graphs of eating behavior. In other words, during the period of losing weight, you can use some products and completely exclude others, as well as observe the regime of food intake, so that certain reactions start in the body leading to weight loss.

Osama Hamdy's weight loss method is based on the fact that a large amount of protein gets into the body along with food. At the same time, the intake of simple carbohydrates and fats is minimized. This leads to the fact that the body is experiencing a serious shortage of energy produced by carbohydrates. Faced with such a lack of energy, the body begins to draw it from other sources, namely, from fat deposits, i.e., fats are subject to active splitting. And since their intake is also limited, fat reserves begin to melt, and weight loss occurs.

The main source of protein for 4 weeks according to the method of Osama Hamdy are eggs or cottage cheese. Thus, two types of diets are proposed: egg and curd. These products are the main, but not the only, for the entire period of losing weight.

Why eggs and curd

Among the products there are many that have an increased protein content. Why, for this method of losing weight, eggs and cottage cheese are chosen?

Cottage cheese contains casein milk protein, which has a high nutritional value and adequately replaces other animal proteins. In addition, the proteins that make up the product contain the essential amino acid methionine, which promotes the processing of fats and prevents their deposition in the liver. Methionine is not produced by the body, so its intake with food should be regular.

Among other things, cottage cheese contains many useful vitamins and minerals, is easily absorbed by the body and has a minimum of contraindications to use. The calorie content of the fat-free product is only 110 kcal per 100 g.

Eggs are an inexpensive source of quality protein. Whole egg white is well absorbed by the body (98%). Experts consider this product a benchmark against which all other proteins are evaluated.

There are many vitamins in eggs: A, B, E, D, K. This product is also rich in minerals: iron, phosphorus, copper, iodine, calcium, potassium, etc.

Vitamin H (biotin), which contributes to the absorption of carbohydrates, deserves particular attention, and with their deficiency it begins to “take” carbohydrates from adipose tissue, i.e., it activates the process of splitting fats.

The caloric content of eggs is 157 kcal per 100 g of product.

Eggs help lose weight

How many kilograms can you lose

Each person before going on a certain diet, be sure to wonder how much a kilogram you can lose weight.

According to the method of Osama Hamdy, no matter which option is chosen (cottage cheese or egg), in 4 weeks you can lose from 10 kg to 28 kg.

The amount of weight lost is proportional to the initial body weight: the greater the initial weight, the more kilograms you can lose.

Opinion of doctors and nutritionists

Despite the fact that this method of losing weight was developed by a doctor, nutritionists do not particularly recognize it. The fact is that the diet was aimed at people suffering from certain diseases. Nutritionists recommend healthy people to use a balanced low-calorie diet to lose weight.

Such a cautious attitude to this method on the part of dietitians is due to the fact that during this weight loss the optimal balance of protein-fats and carbohydrates is disturbed. This may have consequences for the body.

Lack of fat can lead to disorders of the central nervous system and weakened immunity.

The carbohydrate deficiency is accompanied by nervousness and irritability, headaches, a decrease in physical and mental activity.

In what cases you can not use the technique of Osama Hamdy

Since during the period of weight loss is strictly limited to the use of products containing simple carbohydrates and fats, the use of the diet has its limitations:

  • pregnancy and lactation;
  • diseases of the gastrointestinal tract (ulcer, gastritis);
  • failures in the liver and pancreas;
  • kidney disease;
  • disturbances in the activity of the cardiovascular system;
  • individual intolerance to eggs or cottage cheese.

Rules on dieting

In order to show good weight loss results when using Osama Hamdiya's weight loss method, you must follow certain rules.

  1. The diet menu is painted by the day. It should be strictly observed, change the days of the week, as well as breakfasts, lunches and dinners are prohibited. Modifications of the menu itself are also unacceptable - what is written is what should be used.
  2. If one day of the diet was missed, it should not continue, but start from the very beginning.
  3. Food with this technique - three times a day. If an unbearable feeling of hunger arises, then it is permissible to have a snack: you can eat apples or fresh cucumbers in unlimited quantities. But such a snack is possible only 2 hours after a meal.
  4. If the proposed menu does not specify the volume of servings, then the product can be eaten in unlimited quantities. However, do not forget what started the diet, so you should control your appetite. In order not to overeat, a one-time intake is recommended to measure the volume of a regular glass.
  5. Evening meals should be no later than 2-3 hours before bedtime.
  6. During the entire diet, one should strictly observe the drinking regime: one should drink up to 2 liters of pure water and / or unsweetened green tea a day.
  7. The following products are strictly prohibited: vegetable and animal fats, potatoes, flour and confectionery products, fatty meats (pork, lamb), fatty fish, sugar, alcohol, grapes, banana, mango, figs, dates.
  8. All foods that are permissible in the diet can be boiled, baked or steamed. You can fry only in a dry pan with a special non-stick coating.
  9. During the entire period of weight loss, physical activity is permissible. They will only improve the final result. At this time, it is best to practice yoga, morning exercises and take walks (up to 3-5 km).

Before cooking the chicken, it is necessary to remove the skin from it, and it is recommended to boil the eggs with soft-boiled eggs (this is how they digest better, which prevents bloating).

In order not to harm the health and at the same time effectively lose weight on the Osama Hamdy diet, the daily calorie intake should be 1100-1200 kcal.

If a diet of 4 weeks is difficult for any reason, then its duration can be reduced to 2 weeks, since the main weight loss occurs during this period. The remaining 2 weeks reliably fix the result of losing weight.

In the case when the expected result was not achieved within 28 days, the diet can be extended for another 2 weeks. At the same time, the menu of 5 weeks should completely repeat the first 7 days, and the food at week 6 is identical to week 4. It is not recommended to prolong weight loss any more, so as not to harm health.

You can repeat the diet only after three months.

What products can be used

Permitted products include:

  • chicken eggs;
  • skim cheese;
  • poultry (chicken, turkey);
  • lean meat (veal and beef);
  • lean fish with white meat;
  • vegetables, except potatoes;
  • fruit, except for prohibited. A special place in the diet is occupied by citrus fruits - grapefruit, orange;
  • low-fat cheese;
  • coffee, tea with lemon;
  • greens, onions, garlic;
  • seasoning for dressing vegetable salads.

Photo Gallery: Permitted Products

Menu for 4 weeks

Below is a menu for weight loss, painted by week and day. The difference between the egg and cottage cheese option is only that in the first case, the source of protein is eggs, and in the second - cottage cheese.

A characteristic feature of the diet is that breakfast in the first two weeks is exactly the same. On the third and fourth week we offer a set of products that need to be divided into 3-4 receptions.

Table: 4 week meal plan

Week 1MondayHalf a grapefruit or orange, 2 eggs (100 g of cottage cheese)Fruits of the same typeBoiled or baked meat
TuesdayChicken boiled or baked2 eggs (100 g of cottage cheese), 1 toast, vegetable salad, 1 grapefruit
WednesdayTomatoes, low-fat cheese, 1 toastBoiled or baked meat
ThursdayFruits of the same typeSalad leaves and meat
Friday2 eggs (100 g of cottage cheese), boiled vegetables (zucchini, beans, peas, green onions)Fish stew, lettuce, 1 orange
SaturdayBoiled or baked meatMeat, lettuce
SundayChicken, tomatoes, boiled vegetables, 1 orangeBoiled vegetables
2 weekMondayHalf a grapefruit or orange, 2 eggs (100 g of cottage cheese)Meat, lettuce2 eggs (100 g of cottage cheese), lettuce, 1 orange
TuesdayMeat, lettuce2 eggs (100 g of cottage cheese), 1 grapefruit
WednesdayMeat, cucumbers2 eggs (100 g of cottage cheese), orange
Thursday2 eggs, low-fat cheese, boiled vegetables2 eggs (100 g of cottage cheese + boiled vegetables)
FridayFish boiled or stewed2 eggs (100 g of cottage cheese + boiled vegetables)
SaturdayMeat, 1 orangeFruit Salad (apples, mandarin, melon, peach, orange)
SundayChicken, tomatoes, boiled vegetables, 1 orangeChicken, tomatoes, boiled vegetables, 1 orange
3 weekMondayAny fruit except prohibited
TuesdayAny boiled vegetables
WednesdayAny permitted fruits and vegetables
ThursdayFish boiled or stewed, boiled vegetables, lettuce
FridayMeat, chicken, vegetables
SaturdayFruits of the same type
SundayFruits of the same type
4 weekMondayMeat 150-200 g or quarter chicken, tomatoes and cucumbers in 3 pieces, 1-2 toasts, tuna, canned without butter - 1 can, 1 grapefruit
TuesdayMeat 150-200 g, tomatoes and cucumbers on 3 pieces, 1-2 toasts, 1 apple or pear, or 20 g of melon, or 1 orange
Wednesday100 g of cottage cheese (30 g of cottage cheese + canned tuna meat), 200 g of boiled vegetables, cucumbers and tomatoes, 2 pcs. Each, 1 toast, 1 orange
ThursdayHalf a chicken, 2 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
Friday2 eggs (2 tablespoons cottage cheese + 250 g chicken meat), 3 tomatoes, lettuce, 1 orange
Saturday500-700 g chicken, 150 g cheese or cottage cheese, kefir, tomatoes and cucumbers, 2 pcs. Each, 1 toast, 1 grapefruit
Sunday30 g of cottage cheese, canned tuna without oil - 1 can, 200 g of boiled vegetables, tomatoes and cucumbers - 2 pcs., 1 toast, 1 grapefruit

What can be cooked during the diet

For many, the main problem in the diet is monotonous, bland food. Therefore, it is important to learn how to cook tasty and healthy dishes from low-calorie, low-fat foods. To healthy eating has become a habit.

Chicken fillet in kefir

Caloric content is 96 kcal per 100 g of product.

To prepare the dish you will need:

  • chicken fillet - 200 g;
  • kefir - 200 ml;
  • dried basil - ¼ tsp;
  • salt, pepper, seasoning - to taste.
  1. Chicken fillet cut into cubes, salt and pepper, add basil, put in a pan, pour kefir, mix thoroughly.
  2. Put the pan in a preheated 180 ° C oven and bake for 40-45 minutes.
  3. Sprinkle with herbs when serving.

Chicken fillet in kefir - a tasty and nutritious dish

Tomatoes stuffed with cottage cheese

Calorie snacks is 61 kcal per 100 g of product.


  • cottage cheese - 100 g;
  • tomatoes - 2 pcs .;
  • garlic - 1 clove;
  • chopped parsley and dill - 2 tsp.
  • salt, pepper - to taste.
  1. Wash tomatoes, cut into two halves.
  2. Remove the pulp from each half.
  3. Cottage cheese well mash with a fork, salt and pepper.
  4. Garlic skip through a press, mix with cottage cheese and add greens. All components mix.
  5. The resulting filling fill the prepared tomatoes.

Tomatoes with curd filling - a light and tasty snack

Oven baked

Caloric content of the dish is 97 kcal per 100 g of product.


  • hake fillets - 200 g;
  • lemon - pcs .;
  • salt, pepper, paprika - to taste;
  • chopped greens - 1 tsp.
  1. Salt and pepper fish fillets, sprinkle with paprika, sprinkle with lemon juice, put in a heat-resistant form and put in an oven preheated to 180 ° C.
  2. Bake the hake for 20-25 minutes.
  3. When serving, decorate the fish with greens.

Heck helps quickly satisfy hunger

How to get out of the diet

The result of any diet is the number of lost pounds. And it is very important to maintain the result of losing weight. For this you need to follow some recommendations.

  • It is advisable to boil all products, bake or steam.
  • Confectionery and sweet foods should not be consumed immediately after a diet.
  • In the diet should be more raw vegetables and fruits.
  • Portions should remain small, you can increase the number of meals.
  • Drinking regimen must be strictly followed.
  • The last meal should be no later than 2-3 hours before bedtime.
  • It is advisable to engage in sports: fitness, yoga, jogging, long walks.

Side effects

During the period of losing weight, some side effects are possible, which are associated with restriction of fat and carbohydrate intake:

  • nervous and irritable state;
  • depression;
  • dizziness;
  • violations of the stable functioning of the intestine (constipation, bloating);
  • allergic reaction in the form of skin rashes, itching, redness (in the case of an egg diet).

Video: Osama Hamdi egg diet


In March, 14, I sat down on this diet and sat on it without a break for 3 months. The initial weight is 126.7, dropped 32 kg. Then, on proper nutrition, she took off another 6 kg. But again, she fell through and began to devour herself with sweets, pastries and soda. As a result, gained weight up to 106 kg. Now in March 15, I decided to start again and sit on it for another 3 months. Today is 12th day and my weight is 96.6. I will be on this diet to the end (up to 70 kg.), Even if it does not go away in 3 courses. This is how it is. Girls, I no longer had hope to wear normal clothes, to see myself like this even now. Grasp and get a great result. But do not do this to those who have problems with the digestive tract. Yes! My colleagues also lost weight on this diet, but they certainly did not sit for 3 months.



My violation of this diet is that I can’t just eat eggs without anything, so I rarely ate them, and in the morning I limited myself to grapefruit, at that time I didn’t know that there was also a curd option, I would choose it then. After the first week I got on the scales - 4kg, my joy knew no bounds, then the weight began to leave less and less, for 2 weeks - 3 kg, and for 3 - 0 kg, but it went well in volume! Therefore, I did not sit for 4 weeks, because my weight rose and did not want to drop another gram.



Result of diet

For the entire stage of the diet, I lost 10 pounds. I was allergic to eggs in the process, but I didn’t give up, I had a feeling of hunger, I won’t deny this, although the diet is not hard. Usually I wanted to eat in the evening, sometimes I refused lunch or breakfast, the eggs did not climb into my throat. I do not know about the rest, but the most painful was the third week where it was necessary to eat only fruits and vegetables (at the end of the week there were indulgences), but it was this week that gave good results in terms of a decrease in volume. I liked it very much, with the help of this diet I learned to control myself, now I don’t eat as before, my portion is significantly different from previous ones, many decided and wrote that they sat on it and in the second round, I didn’t dare. Now I adhere to the proper nutrition of which I advise everyone.



The diet of Osama Hamdy has a scientific rationale. According to reviews losing weight with its help you can achieve high results. However, the technique has its contraindications and side effects, which should not be forgotten.