As a part of eating a balanced diet, eggs provide numerous health benefits. Research suggests that eating eggs may aid in weight loss.
Eggs are rich in protein, low in calories and can improve metabolism.
This article we will explain the ways to utilize eggs to aid in weight loss in addition to when you should consume them, as well as how to cook them.
Eggs can aid in weight loss, for the following reasons:
1. Eggs are healthy and low in calories.
A large hard-boiled egg has 78 calories from Trusted Source and a variety of vital nutrients, such as:
- lutein and zeaxanthin, which are antioxidants which help to maintain healthy eyesight
- vitamin D is an antioxidant that helps to improve immunity and bones health
- Choline is a substance that boosts metabolism and aids in the development of the brain in fetus.
The easiest way to lose weight is to reduce the intake of calories and adding eggs into the diet could aid in this.
For instance for lunch or dinner, a meal consisting of two eggs hard-boiled and an ounce of mixed vegetables from Trusted Source has only 274 calories.
Cooking eggs using butter or oils can increase the caloric as well as fat content dramatically. One spoonful of olive oil for example, is packed with 119 calories from Trusted Source.
2. Eggs are high in protein
Protein can help you lose weight because it fills you up, eggs are an excellent source of protein. eggs that are large containing approximately 6.8 grams (g).
The dietary reference intake for protein is 0.8 g per kilogram of body weight.
This means that:
- the average man who is not sedentary needs 56 g of protein a day.
- The average woman who is sedentary requires 46 g of protein a day
Two large eggs account for more than 25 percent of an average woman’s protein needs during the day, and more than 20% of a man’s average sedentary requirements.
A small amount of research conducted by Trusted Source suggests an eating protein-rich breakfast can increase satisfaction and gives the sensation of being full. It also suggests that a breakfast that is protein-rich leads to a decrease in calories consumed throughout the remainder throughout the entire day.
A 2012 studyTrusted Source, published in the British Journal of Nutrition, suggests that dietary protein helps to treat obesity and metabolic disorder in part due to it making people feel fuller.
3. Eggs can increase metabolism
A diet high in protein can increase metabolism via the thermic effects of eating.
The body requires extra calories in order to absorb and process nutrients in food items.
Carbohydrates and fats can also increase metabolism, though in a smaller degree than protein.
Based on the results of an 2014 study by Trusted Source:
- Protein can boost the metabolic rate of a person between 15 and 30 percent.
- Carbohydrates boost metabolic rates by 5 – 10%.
- Fats can increase metabolic rate by up to 3 percent.
Thus, eating eggs as well as other foods high in protein can help people lose more calories than eating carbs or fats.
Eggs can be particularly beneficial to lose weight when eaten in the morning for breakfast.
Researchers in 2005 examined the effects of eggs for breakfast and a bagel-based meal in overweight females.
The calories in the two breakfasts were similar However, participants who had eggs ate substantially less Trusted Source food during the rest throughout the entire day.
ResearchTrusted Source from 2010 also reported the same effect in adult males.
In the study by 2013Trusted Source in 2013, males who had eggs for breakfast needed smaller lunches and appeared to feel more fuller when compared to those who had breakfasts that were high in carbohydrates.
But, monitoring your caloric consumption is still vital. A study from 2008 studyTrusted Source found that a breakfast with eggs boosted weight loss in obese or overweight people however, only as a part of a diet that is calorie-controlled.
It is important to integrate them into healthy diet.
It is believed that eating eggs for breakfast is the most effective way to go as it can decrease the amount of calories that a person consumes throughout the the day.
Eggs are healthy and simple to cook. They are a popular choice for breakfast:
- It is made into an egg-shaped omelet
Combine them with vegetables for breakfast to make a fiber-rich and filling breakfast, or make hard-boiled eggs part of the salad for lunchtime.
To make a hearty meal serve the Quinoa salad with sauteed spinach with poached eggs.
Dietary guidelines from the past suggested that individuals limit their consumption of eggs to seven eggs a week.
However, due to the absence of evidence-based research the guidelines were changed in 2015.
New study indicates that eating just one egg every day can lower the possibility for cardiovascular diseases or stroke. Researchers tracked the effects in more than half a million people in China over a nine-year time period.
It is crucial to remember that participants in the study weren’t eating the typical American diet.
Authors of a 2018 studyTrusted Source reported that eating at least 12 eggs each week for 3 months did not increase cardiovascular risk factors in participants with diabetes or prediabetes.
It is vital to keep in mind that these individuals were following a plan of diet that was designed to aid in weight loss.
These results suggest that eating a small amount of eggs can be beneficial for health, so long as one is incorporating eggs into a healthy diet.
However, egg yolks are high in cholesterol cholesterol, and cholesterol. The American Heart AssociationTrusted Source recommends that those who are at risk of developing heart disease limit themselves to one or two eggs whites every day.
It is also recommended to stay clear of adding animal fats such as bacon grease or butter when eating eggs.