Are eggs good for weight loss?
Eggs are rich in protein and many important nutrients. They are known as a good food for weight loss. Learn 5 benefits of eggs for weight loss.
When it comes to losing weight, people often resort to methods that make it harder to lose weight, such as fad diets. What they forget is the important rule of focusing on low-calorie, high-protein foods. This diet is important because low-calorie foods keep us full and help us lose weight, while protein strengthens muscles and speeds up metabolism. There is only one food that contains all these good things: Eggs! Eggs are a super nutritious food that contains all the essential nutrients, is low in calories, but is full of good protein and healthy fats. So are you ready to learn the benefits of eggs for weight loss?
Here are 5 ways eating eggs can help you lose weight:
1. Low in calories
Calorie control is important for those who want to lose weight. According to the USDA, eggs are very low in calories, with an average-sized egg containing only 70-80 calories. This low calorie count allows you to enjoy the nutritional benefits of eggs without reaching your daily calorie goals. Adding eggs, especially the yolk, to your meals can increase the calories you burn, which will help you lose weight.
2. High in protein
Eggs are known for their high protein content as well as their lack of calories. A study published in the Journal of Nutrition shows that eating foods high in protein reduces appetite and makes you feel full for longer than foods low in protein. This can help you lose weight by preventing overeating and unnecessary snacking. One large egg contains about 6-7 grams of protein.
3. Boost metabolism
Another important benefit of eggs for weight loss is their ability to boost metabolism. Research published in the journal Nutrition & Metabolism shows that protein-rich foods like eggs can increase the thermal energy of food (TEF). TEF refers to the increase in metabolic rate after eating and digesting food. Protein has a higher TEF than fat or carbohydrates, meaning your body burns more calories during digestion when you eat protein-rich foods like eggs.
4. Rich in Essential Nutrients
In addition to being low in calories and high in protein, eggs are packed with essential nutrients that are important for overall health. They are rich in vitamins such as A, D, B12, and riboflavin, as well as minerals such as iron, zinc, and phosphorus. Eggs also contain choline, an important micronutrient for pregnant women and babies. These nutrients not only promote weight loss, but also play an important role in many bodily functions, including immunity.
5. The best breakfast option
Eggs are a good breakfast. Unlike high-carb foods like cereal, bread or pancakes, which increase the risk of obesity, eggs are a better alternative. According to a 2008 study in the International Journal of Obesity, obese people between the ages of 25 and 60 who ate eggs for breakfast lost more weight than those who ate bagels. Starting the day with a protein-rich breakfast like eggs can help reduce hunger and appetite throughout the day, reduce total calories and help control weight.
To maximize the weight-loss benefits of eggs, avoid high-calorie foods like cheese and bacon. Instead, use herbs and spices to enhance the flavor. Adding more vegetables not only increases variety, but also helps fill you up with fewer calories.
How Many Eggs Should a Person Eat?
According to the USDA, one egg contains approximately:
75 calories
6 grams protein
0 Carbohydrates
5 grams fat
24 milligrams (mg) Calcium
5 mg magnesium
67 mg potassium
70 mg sodium
210 mg cholesterol
Eggs are rich in vitamins A, D and B12, as well as choline, which speeds up metabolism and helps with weight loss. For most people, eating 1-2 eggs per day as part of a weight loss diet is generally considered beneficial.
Who should not eat eggs?
However, people with certain medical conditions (such as diabetes or heart disease) who are concerned about cholesterol should again consult their doctor for appropriate advice about eating eggs.