Nutrition experts continue telling us to stay away from many traditional breakfast staples, such as pancakes soaked in butter and drizzled with maple syrup, buttered toast, fried bacon or sausages, and even most kinds of cereal. But not all hope is lost, as there is one staple breakfast food you shouldn’t part ways from - eggs! As a matter of fact, dietitians say that eating eggs in moderation isn’t just safe for your cardiovascular health, they also point out that eggs can very much be the simplest, most affordable, and versatile ingredient that will help you lose or maintain a healthy weight.
In this article, we’ll explain the whys and hows of using eggs to shed those extra pounds by providing you with 6 simple and handy tips.
1. The nutrition profile of eggs promotes healthy weight loss
Many low-calorie foods may fill your
stomach, at least temporarily, but they will not be beneficial for your
health, and you'll need to count on other foods to provide you with all
the proteins, vitamins, and antioxidants you need to stay healthy, build
muscle, and lose weight. Eggs have quite a unique nutrition profile, as
they contain a ton of beneficial nutrients while also being low in
calories - 1 egg contains 74 calories.
In fact, an average egg has about 6 grams of protein. Eggs are also
considered to be a complete source of protein, which means that they
contain all the essential amino acids necessary for human health. In
addition, a high protein diet is known to contribute to weight loss, in
particular, so you'll be staying healthy and shedding excess weight by
eating eggs.
Apart from proteins, eggs also contain plenty of important nutrients and
are rich in antioxidants, namely lutein and zeaxanthin that are known
to boost eye health and prevent free radical damage, all with no sugar,
so eggs are an excellent way to start your day, even if you're dieting.
2. Egg whites alone aren't good enough
If you're used to making egg white omelets
while you're dieting to avoid any fats contained in egg yolks or to cut
calories, even more, consider this. One large egg has around 5g of fat -
this is less than 10% of the daily fat intake for someone consuming
2,000 calories per day. In fact, the precious nutrients present in egg
yolk outweigh the relatively marginal fat and cholesterol levels.
Choline, an essential nutrient most of us are deficient in, that's
contained only in egg yolks (as well as other animal and plant foods
such as beans, poultry, and beef) has been actually found to boost the
metabolism. In turn, just one large egg will be able to provide about
25% of your daily need in choline.
Another nutrient many of us don't get enough of, especially now that we
stay a lot indoors, is vitamin D, and guess what? Egg yolks are one of
the very few foods that contain this vitamin naturally. What's more, a
2018 study even found that people deficient in Vitamin D had more belly
fat than those who weren't, so the vitamin may also be involved in
metabolism.
Lastly, the antioxidants we mentioned in the previous section, too, are
only present in the yolk, so it's best to eat whole eggs instead of just
the protein-rich egg whites to reap all the weight loss benefits eggs
have to offer.
3. Combining proteins and fats is crucial when dieting
This tip follows from the previous one,
even further accentuating the importance of eating eggs whole and even
further supplementing them with healthy fat sources, such as nuts, olive
oil, avocados, and fatty fish. Nutrition experts point out that
combining fats with proteins in a meal is crucial to stay full for a
longer time, which is one of the major problems for those who are
dieting and try to limit their food intake. This is because fats help
delay the digestion of foods, helping you to stay fuller, so they're
actually beneficial for weight loss when consumed in moderation.
It's also a good idea to add an egg, either boiled, sunny side up, or
scrambled when eating plant-based foods such as salads or stews, as the
egg will render the plant-based meal more filling while also providing
some protein to an otherwise carb-based meal. So, eggs make an excellent
companion for vegetable-based meals, too!
4. Eggs are the perfect energizing food pre- and post-workout
Exercise is a key component of any weight
loss journey, as I'm sure you already know. But without a healthy and
protein-rich snack before or after any exercise, it will be difficult to
see results from an exercise routine very fast. The truth is that
nutrition and exercise go hand in hand when you're trying to lose
weight, and what you eat around your workout and throughout the day is
just as important as the workout plan you're following. Eggs are a great
way to give you energy before a workout, as well as a healthy and lean
source of protein that will help your rebuild your muscle tissue after
the damage sustained during a workout.
Don't fall for the myth of gulping down raw eggs, though, as experts
warn that eating eggs raw can be dangerous. This has mainly to do with
raw eggs being a common carrier of salmonella, which is killed during
cooking. Also, dietitians point out that you will actually be able to
absorb fewer nutrients from a raw egg than a cooked one. This is
particularly true when it comes to protein absorption, with studies
showing that by cooking an egg you can almost double the amount of
protein you will absorb from it.
5. Eating eggs is beneficial for your internal organs and brain
Everything in our body is interconnected,
and a deficiency or malfunction in one organ and even a minor thing like
a bad mood or a stressful day can actually hinder your weight loss,
too. This is why we stress the importance of healthy nutrition combined
with a lower calorie intake so much, as without a healthy body and mind,
reaching those weight loss goals will be a lot more difficult for you.
The nutrients present in eggs can actually target different organs
involved in digestive and metabolic health. For example, eggs are rich
in iodine and selenium, two minerals crucial for thyroid health. The
thyroid gland, in turn, plays a crucial role in weight regulation and
growth, which is exactly why people with thyroid issues are often either
underweight or overweight. The choline content of eggs, in turn, has
been known to improve liver health, the functioning of which is
detrimental for a healthy metabolism. Choline is also important for
brain health and cognition.
And this isn't the only way eggs can
benefit your well-being. To learn more about the health benefits of eggs,
read my post in cancer blog.
6. Eggs are affordable and incredibly versatile
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Eggs succeed where many so-called
superfoods fail - they are not only available in literally every
supermarket at an affordable price, but they are also super easy to add
into a meal and are incredibly versatile, fitting right into both savory
and sweet dishes. These are extremely important arguments, as most of
us are understandably not ready to make dramatic long-term changes in
our food habits or spend lots of money on food to achieve our weight
goals.
The less you have to tweak in your diet and the less you have to pay for
an ingredient, the better the chance of a lasting change in dietary
habits. And it doesn't get easier than eggs - you just fry one up in the
morning with some olive oil, serve it with a salad on the side, and
breakfast is done!
read my next posts for egg recipes for breakfast, thanks, take care, be happy, be healthy.
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