weight loss

Are eggs useful for weight loss? Discover

Written by hana

Eggs are full of nutrients, tasty and healthy. So one of the simplest things you can do if you are trying to lose weight is to include eggs in your diet. It can increase your feeling of satiety and enable you to consume fewer calories during the day.

Eggs contribute to flavor, texture, color, etc. in different food products. Therefore, many healthy and delicious foods include eggs as the main ingredient. However, an egg-based breakfast shows excellent results in weight loss. Health experts claim that eggs may be beneficial for weight loss if one eats them for breakfast as this reduces the number of calories a person consumes throughout the rest of the day. However, the key is to incorporate it into a healthy diet.

Nine essential amino acids make up a complete protein, and eggs contain all 9, making them a complete protein food. Moreover, the eggs are very filling. Various studies have claimed that besides supporting weight loss, eggs also help boost metabolism. Rich in protein and low in calories, it’s an excellent addition to your balanced diet.

Eggs and weight loss

The most effective strategy for causing weight loss is to reduce your calorie intake. Eggs are also rich in nutrients and give a feeling of satiety. Studies have shown that compared to other diets containing a similar number of calories, diets containing eggs improve feelings of fullness (satiety). It also reduces food consumption during subsequent meals, especially when combined with a high-fiber food product.

Eggs score well on a scale known as the satiety index. Therefore, binge eating, which contributes to overall weight gain, is less likely with high-protein diets. Also, since eggs contain all the essential amino acids, your body may efficiently use the protein in eggs for repair and metabolism.

The energy that the body needs to process food is known as the thermogenic effect; Protein has a stronger thermogenic effect than fat or carbohydrates. Thermic response to food is a mechanism that increases metabolism by up to 80-100 calories per day while eating a high-protein diet. Therefore, protein-rich foods such as eggs can increase calorie consumption to promote weight loss.

According to health experts, 1-2 eggs per day can be safe for an adult who is healthy, has normal cholesterol levels, and has no underlying underlying risk factors for heart disease. Your heart health may benefit from it, making it healthy.

HealthifyMe Note

The best ways to cook eggs with minimal loss of nutrients include boiling, over-boiling, and whisking. Additionally, it must be highlighted that eating raw eggs gives one the maximum nutritional benefit. However, suppose no one is used to it. In this case, it can lead to food poisoning, upset stomach, diarrhea and other health problems.

How do you consume eggs?

There are many ways to prepare eggs. However, cooking destroys the nutrients. Therefore, some cooking techniques preserve the nutrients with little loss.

Hard-boiled eggs

Boiling produces healthier food because there is no need to add fat. When eggs are mixed with substances such as mayonnaise, it is harmful to health. A hard-boiled and sliced ​​egg is a nutritious alternative to meat in sandwiches and salads. To boil an egg, fill the pot with water and put a few eggs. Cover the container and place it under the stove. After 10-15 minutes, it will be ready to eat.

boiled eggs

Boiling eggs without the shell is unfair. For poaching, eggs should be handled gently and cooked in slightly boiling water because the shells do not protect them during the cooking process. For best results, choose eggs that are as fresh as possible. Avoid adding salt or vinegar to the boiling solution, as this will change the taste of the delicate whites.

scrambled eggs

Scrambled eggs are one of the best and most popular ways to eat eggs. Eggs are dropped directly into a hot frying pan (without shells). Then they are stirred together during cooking. Or crack eggs in a bowl with salt and pepper and whisk the mixture. As a result, small egg curds are produced. Scrambled eggs do not turn brown. It is best to use a thin pan to avoid browning. You can add toppings like herbs and cheese once the liquid has solidified.

HealthifyMe Note

There is a common misconception that eating eggs leads to weight gain. Eggs do not cause weight gain. Excessive calorie intake does. You will have extra calories if you eat more eggs than you need. It depends on how many calories you eat in general and what kind of balance you maintain. Eating one egg and two egg whites daily is considered safe and beneficial for a healthy individual. Eggs are an ideal food for weight loss. It is insanely effective for weight loss.

Healthy Weight Loss Recipes You Must Try

egg soup

Serves: 2

Preparation time: 10 minutes

Ingredients

  • eggs: 1
  • Chicken/vegetable broth: 2 cups/475ml
  • Black pepper: to taste
  • salt to taste
  • Ground ginger: pinch
  • Chopped green onion: 2 tablespoons
  • Boiled corn: 2 tablespoons

method

  • Pour 2 cups of vegetable/chicken broth into a large saucepan. Add salt, pepper, ground ginger, green onions and boiled corn.
  • Beat the eggs in a small bowl with a fork. Sprinkle the eggs from a fork into the simmering broth a little at a time. The egg will ripen immediately. Her feet are warm.

Mini Egg Burger

Serves: 2

Preparation time: 15 minutes

Ingredients

  • eggs: 4
  • Tomato slices: 4 slices (25g approx)
  • Iceberg lettuce: 4 pieces (about 30 g)

method

  • Boil the egg for 15-17 minutes.
  • Cut the eggs in half.
  • Place a lettuce leaf and a tomato slice between the egg halves.
  • Insert a toothpick to keep the item in place and prevent it from falling out.
  • serve him

egg salad

Serves: 2

Preparation time: 20 minutes

Ingredients

  • eggs: 2
  • Cucumber: 1 cup / 150 g (cut into bite size)
  • Cherry tomatoes: 1 cup / 100 grams
  • Green lettuce: 2 cups/200 grams (trimmed and chopped)

To season olive oil and lemon

  • Olive oil: 1 tablespoon (45 ml)
  • Dijon mustard: 1 teaspoon (20 g)
  • Lemon juice: 5 ml
  • pepper to taste
  • salt to taste

method

  • Boil the eggs well and then cut them into slices.
  • Cut the vegetables into small pieces and set aside.
  • Combine the ingredients listed for the seasoning in a jar and whisk well.
  • Combine eggs and vegetables in a salad bowl and pour dressing over them.
  • Stir well and serve immediately.

NB: Depending on the individual’s preferences and requirements, the number of eggs may increase or decrease. If desired, more fruits or vegetables can be used.

what to watch out for

Excessive consumption of eggs can lead to various complications, such as bloating, nausea, and stomach problems. Although it is a powerful source of protein, eating too much of it may harm your kidneys. Avoid eating eggs if you are allergic to eggs.

Summary

Losing weight involves maintaining a lifestyle that includes frequent physical activity and a balanced diet. Adding eggs to your diet and adopting a healthy lifestyle will yield the best results.

Eggs are a low-calorie food rich in protein and other nutrients. Cooking eggs can be a simple task. Health experts and nutritionists claim that whole eggs are excellent for weight loss.

However, patients with metabolic syndrome should restrict their intake during good physical activity. These patients are advised to eat more egg whites and fewer egg yolks.

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About the author

hana

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