Egg is a dietary mainstay, not only for the breakfast but for the rest of the day. Furthermore, it is also the food that we feed our finicky kids. We also eat it for lunch or supper, put it into our favorite pastries, and as an ingredient to some of our favorite dishes. Furthermore, it is not just for the benefit of our mouth and stomach, it can also be a perfect part of our diet and in losing weight. Because of all the nutrients in it, eggs for weight loss isn’t impossible.
Eggs: Nutrition Basics
Table of Contents
Eggs are all natural and very rich in protein and some other nutrients. A large egg has a varying amount of 13 essential vitamins and minerals. Furthermore, it also has high-quality protein and all of it for 70 calories.
While the egg whites comprise some of the high-quality selenium, riboflavin, and protein of the egg, the majority of the nutrients of the egg is still in its yolk. And these nutrients include:
-Vitamin D, which is critical for the bone health and immune system. Take note, eggs are one of the only few foods who have vitamin D naturally.
-Lutein and Zeaxanthin, these two types of antioxidants may help in reducing the risk of developing eye conditions like the cataract. Furthermore, it also helps in slowing down the development of some other age-related macular deterioration.
-Choline, an essential nutrient that helps in the normal functioning of the cells in the body. However, mainly, this is important in the pregnancy stage to make the brain development of the baby healthy.
Eggs for Weight Loss: Low-Calorie Content
One of the simplest ways to lose weight as we know is to reduce the daily intake of calories. Furthermore, given that egg is low in calorie content, we can say that it’s an effective way to help reduce weight.
A large egg only has an approximately 78 calories. However, it is still very high in nutrients. Most especially the yellow part, the egg yolk. A certain egg meal usually consists of approximately 2-5 eggs. Hence, if you eat 3 large eggs, you will take in less than 240 calories. Furthermore, if you add a necessary amount of vegetable in your egg meal, you will have a complete meal that has only 300 calories.
However, it is important to put in mind that if you are going to fry eggs in butter or oil, you are adding extra calories in the meal. In fact, 50 calories per teaspoon.
Eggs for Weight Loss: Very Filling
Eggs in all fairness, are nutrient-dense and very filling. This is mainly because of its high protein content. Foods that are high in protein content as research shows helps in reducing appetite and increases the feeling of being full. This is compared to those meals that have lesser protein content.
Moreover, eating a diet that is rich in protein helps in reducing obsessive thoughts about foods by about 60 percent. And it also helps in cutting by half the desires for late night snacks.
Eggs for Weight Loss: Boost Metabolism
Eggs are very rich in some essential amino acids that are all in the right ratios. It means, the body can easily use all the protein present in the egg. Either it is for metabolism or for maintenance purposes.
Research shows that eating high-protein diet helps in boosting the metabolism for up to 80-100 calories per day. This process is called the thermic effect of food. This effect is actually the energy that is required by the body to metabolize foods. Furthermore, it is also much higher for protein than for carbs or fats.
This just means that high-protein foods, like eggs, may help you in getting rid of fats, burning calories, and eventually losing weight.
Eggs for Weight Loss: Great Way to Start Day
It seems that eating eggs for breakfast is mainly beneficial in losing weight. Some studies show the comparison of the effects of eating eggs in morning and eating some other foods for breakfast. Furthermore, it shows that in some researchers, eating eggs for those who are overweight may help in increasing the feeling of fullness. This will cause them to eat a lesser amount of calories for the next 36 hours.
Moreover, it also helps in making a more stable blood glucose and insulin response. While of course, also conquering the hunger. This is why the egg is a very good way to start a day. And a very effective food for weight loss.
Adding eggs into the diet plan is one of the easiest things to do if you want to lose weight. It will make you feel fuller and help you eat a fewer amount of calories all throughout the day. Moreover, eggs also are a great source of vitamins and minerals which are usually not present in some diet plans. To conclude, eating eggs especially in the morning, is really beneficial for weight loss.