Eggs are one of the most effective means to lose weight. It is considered one of the most reliable breakfasts enriched with protein and is low in calories. Incorporating eggs into a calorie-controlled diet will enable the effective use of eggs to mitigate hunger, thereby leading to weight loss.
Attaining weight loss with eggs is not difficult, so long as you incorporate eggs into a healthy lifestyle. Obvious to state, eggs aren’t a miracle food that when you eat in combination with unhealthy eating practices are going to magically help you lose weight. It is more of a team player that will aid in your weight loss journey than a miracle cure.
That being the case, this low-calorie food should not be something that should be underestimated. In fact, people have noticed tremendous results from diets including eggs, however before anything can be known for certain about these diets, we should explore a bit further about the role of eggs in weight loss.
Eggs contain various amounts of essential vitamins and minerals which makes them a goldmine when it comes to nutrient value. Rightfully given the title of a superfood, eggs are a great source of high-quality protein and healthy fats.
With everything that eggs bring to the table, how exactly does one attain weight loss with eggs? What exactly is the role of eggs in weight loss?
We will examine the various components of why eggs are such a reliable source of nutrients when it comes to weight loss and pinpoint which part of the egg is best for weight loss; the yolk or the white.
Hence, without further adieu, let’s dive in to understand a little bit better the role of eggs in weight loss diets.
Eggs in Weight Loss Diets
Eggs can be a reliable source of nutrients in weight loss diets. There are a few unique qualities of eggs, that makes it an exceptional choice when it comes to choosing eggs as a weight loss friendly food.
First and foremost, they are low in calories. One egg contains about 78 calories. A normal egg meal will include between two to three eggs. This means a three-egg meal will only amount to about 240 calories. Though low in calories, eggs are one of the most densely nutrient-packed foods, which is why it is considered a superfood.
If you are planning a meal when on a diet, you could look to boil three eggs and combine it with a wholesome share of vegetables and still get away with a meal that comprises of only 300 calories. This is why eggs are such a useful component of any weight loss diet.
This nutrient-dense superfood is exceptionally filling. Its high protein content is sure to keep you from feeling hungry. A study conducted by Heather J Leidy and colleagues went to illustrate how high-protein foods such as eggs work to reduce appetite by increasing the feeling of fullness. Hence, not only are eggs low in calories, but they keep you full for a longer period of time in comparison to other low-protein counterparts.
Due to the fact that eggs keep you full for a longer period of time, you are less likely to consume anything between meals, thereby directly reducing your calorie intake.
Protein is an important component of metabolism. Eggs have a great ratio of essential amino acids, which enable the effective maintenance of your metabolism. The faster metabolism you would have, the more fat you are likely to burn. In fact, your metabolism could boost to burn an extra 80 to 100 calories per day, by simply eating eggs. This is yet another reason why eggs are a part of weight-loss diets.
In fact, various diets incorporate eggs as the choice of breakfast. This is due to the simple reason that eggs make you full and keep your appetite under control, which prevents you from snacking on unhealthy food. A study highlighted that eggs eaten at breakfast enabled a 65% greater chance of weight loss in over 8 weeks. The feeling of fullness produced by eating eggs in the morning results in fewer calories being consumed at lunch and dinner, which thereby leads to weight loss.
In combination with all the science behind eggs playing a role in weight loss, it is actually really cheap and is very easy to prepare. The fact that it is such an inexpensive source of protein makes it one of the most desirable components to include in a weight loss diet. Plus, there are so many ways to prepare eggs, which make it a versatile food that you can include in various form in your daily meal plan.
Adding eggs into your weight loss diet is probably one of the easiest things to do and there are so many rewards to reap from it. As mentioned earlier, eggs have rightfully been given the title of a superfood which means you simply cannot go wrong by incorporating them into your diet. You just have to make sure that you don’t eat too many eggs per day.
Egg Yolks for Weight Loss
Though the egg yolk is higher in calories in comparison to the egg white, the yolk has powerful amino acids which can work to help you burn more fat. It also contains a host of antioxidants, vitamins and minerals which enable you to stay healthy.
The yolks are a reliable source of tryptophan and tyrosine which are amino acids that help in the prevention of heart disease. It also contains lutein and zeaxanthin which support eye and brain health.
When it comes to losing weight, though you don’t stand to lose from eating the whole egg, unless you have been specifically advised by a healthcare professional to not eat the yolk, you shouldn’t go out of you to avoid egg yolks. A study conducted by the University of Connecticut has identified that the healthy fats present in egg yolks work to reduce the amount of bad cholesterol in your body.
Some people consider avoiding the egg yolk in hopes of losing weight due to the fact that you are sidestepping a portion of fat and obviously the calorie-dense part of the egg. That being the case, there are loads of health benefits of eating the egg yolk and as mentioned earlier, unless you have been specifically advised to avoid egg yolks, you don’t have to avoid them to lose weight.
Egg Whites for Weight Loss
Best Way to Eat Eggs for Weight Loss
Poached or boiled eggs are considered the best way to eat eggs if you have weight loss ambitions at heart. This is because you are less likely to incorporate other ingredients which add extra fat and calories to your meal. You don’t use oil unlike cooking scrambled eggs or an omelette, thus resulting in fewer calories being consumed in the meal.
Another great way to reap the benefits of eating eggs is to combine them with vegetables. Simply combining an egg or two with a wholesome amount of vegetables will turn what could be a snack into a wholesome meal. The vegetables enable you to get a good amount of added fibre and vitamins from your diet.
When you are choosing eggs for weight loss, you have to be careful to pick the most nutritious eggs you can afford. The various factors such as farming method and the chicken’s diet all play a role in the nutritional quality of the eggs. If you do have the intention to lose weight and are not tied to a budget, choose pasture-raised or organic eggs which are considered to be nutritionally superior to conventional eggs. Then again, there is nothing wrong with relying on conventional eggs, but you do get an added nutritional value from choosing pasture-raised or organic eggs.
Lastly, keep in mind that the longer you cook your eggs, the more likely they will lose nutrients. Using high heat can increase the amount of oxidised cholesterol in eggs, which is particularly true when you pan fry them.
If you are looking for the best way to prepare your eggs to help with weight loss, as mentioned above, either poach them or boil them.
How Many Eggs Can I Eat Per Day for Weight Loss?
Even when you are trying to lose weight, you shouldn’t eat more than 3 whole eggs a day; this is considered the safe and healthy amount. Three eggs a day will enable you to safely raise HDL (good) cholesterol levels, thereby allowing you to reap the most benefits from including eggs into your diet.
You shouldn’t go out of your way to consume anything but eggs. This could lead to malnutrition. Just because you are looking to lose weight, you shouldn’t eat more than the recommended three eggs a day. Eating too many eggs could result in your cholesterol spiking, thereby putting your heart at risk. You could start to develop insulin resistance leading to the onset of diabetes. Added to this, eating too many eggs could end up making you feel bloated.
There definitely are some clear cut drawback of eating too many eggs per day. Hence even if you are looking to lose weight and you feel the urge to eat nothing but eggs in hopes of losing weight, WE DO NOT RECOMMEND THIS!
Stick to the safe amount of three eggs per day. You could look to eat one egg every meal, or combine all three eggs to make a single meal out of it; whichever you prefer. As cited by HealthLine, ‘The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.’