How Can Eating Eggs Lose Weight? And what are the benefits of eggs?
Eggs and weight loss
When to eat them
Food types
How many to eat
Abstract
As a balanced diet, eggs can provide many health benefits. A growing body of research suggests that eating eggs can also help to lose weight.
Eggs are rich in protein, eggs are low in calories and they promote metabolism.
In this article, we explain how to use eggs for weight loss, include when to eat them, and how to prepare them.
Why are eggs good for weight loss?
Eggs can help promote weight loss for the following three reasons.
1: Eggs are nutritious and low in calories
Eggs are nutritious and low in calories
Eggs are low in calories and rich in protein.
A hard-boiled egg contains 78 calories and several important nutrients, including:
Lutein and zeaxanthin, an antioxidant that supports healthy eyesight
Vitamin D, which promotes bone health and strength immunity
Choline, which promotes metabolism and helps the fetus develop brain
The easiest way to lose weight is to restrict calories, and adding eggs to your diet can help.
For example, two hard-boiled eggs have only 274 calories in a lunch or dinner and a cup of mixed vegetables.
However, cooking eggs with oil or butter significantly increases calorie and fat content. One tablespoon of olives, for example, contains 119 calories.
2: Eggs are full of protein
Protein helps with weight loss because it is extremely filling, and eggs are a good source of protein, with a large egg providing about 6 grams (g).
The dietary reference intake for protein is 0.8 g per kg body weight.
This means that:
The average BB guy needs 56g of protein daily
On average, a woman needs 46 g of protein daily
Therefore, two large eggs require more than 25% of the average protein content of a woman on a day, and more than 20% of the average male sitting needs.
Some research indicates that eating a protein-rich breakfast increases one's temper, which is a feeling of fullness. These results also suggest that a protein-rich breakfast causes a decrease in heat throughout the day.
A 2012 study published in the British Journal of Nutrition states that dietary protein helps in the treatment of obesity and metabolic syndrome, part of which is that people feel more energized.
3. Eggs can promote metabolism
High-protein diets can enhance metabolism through a process called the thermal effect of food.
This happens because the body needs to use extra calories to digest and process nutrients in the diet.
Carbohydrates and fats also promote metabolism, but to a lesser extent protein.
According to the results of the 2014 study:
Protein increases a person's metabolic rate by 15-30%.
Carbohydrates increase metabolic rate by 5-10%.
Fat increases metabolic rate by up to 3%.
Therefore, eating eggs and other high-protein foods can help people burn more calories than eating carbohydrates or fats.
When to eat eggs?
When to eat eggs?
Research shows that a person who eats breakfast may eat less food throughout the day.
Eggs can be especially helpful for weight loss if a person eats them at breakfast.
In 2005, researchers compared the effects of eating egg-based snacks to an overweight snack in overweight women.
Calories were equal in both breakfasts, but participants who ate eggs ate significantly less during the rest of the day.
A 2010 study reported the same effect in adult men.
In a study from 2013, adult male participants who ate eggs for breakfast needed a smaller lunch and felt more than those who ate carbohydrate snacks.
However, it's still important to monitor the calorie intake. A 2008 study found that egg-based breakfast increased weight loss or weight loss among obese participants, but only as part of a calorie-rich diet.
How To Eat Eggs To Lose Weight
The key is to include them in a healthy diet.
It seems like eating breakfast in breakfast is the best approach, as it can reduce the amount of calories a person spends the rest of the day.
Eggs are nutritious and easy to prepare. People enjoy:
. Boiled
. Made in omelette
. Scattered
. illegal
Pair them with a vegetable snack for a fiber-rich and filling meal, or add a hard-boiled egg to a salad while eating.
For a hearty meal, add bitter greens with quinoa salad and an egg.
How many eggs should a person eat?
How many eggs should a person eat?
Adding a small number of eggs to a balanced diet can provide health benefits.
In the previous dietary guidelines it was suggested that people restrict the amount of their eggs to seven per week.
But due to the lack of scientific evidence, these guidelines changed in 2015.
Recent research suggests that eating one egg daily can reduce the risk of heart disease and stroke. Researchers based in China over a period of 9 years almost. Found the effects of half a million adults.
However, it is important that the people in this study were not eating a standard American diet.
The authors of the 2018 study reported that eating at least 12 eggs per week for 3 weeks did not increase cardiovascular risk factors for people with diabetes or urinary tract disease.
It is important to keep in mind that these participants followed a diet designed to lose weight.
These results suggest that eating a moderate amount of eggs can provide health benefits, as long as one incorporates eggs into a balanced diet.
However, egg yolk has high cholesterol, so the American Heart Association recommends that people at risk for heart disease stay on one or two egg whites a day.
People should also refrain from incorporating animal fat such as butter or bacon fat into egg-based foods.
Abstract
Eggs are a low-calorie meal rich in protein and other nutrients. Eating eggs can help with weight loss, especially if a person incorporates them into a calorie intake.
Research shows that eggs promote metabolic activity and increase feelings of fullness. Eating an egg-based breakfast can prevent a person from eating extra calories throughout the day.
To promote weight loss, avoid preparing eggs by adding more fat than butter or oil, for example.
If a person is at risk of heart disease, only use whites and watch your cholesterol intake carefully.
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