Eggs are complete protein. Protein is an essential macronutrient along with the other two, namely fats and carbohydrates. It is vital for your body at all times, especially when you want to lose weight. Protein is the building block of your body and helps to maintain muscle mass when you want to lose fat from your body. In this article, we will not talk about eggs as protein but also understand how to use eggs for weight loss and why they are effective.
Eggs are one of the most versatile foods around the world and a staple in diets across the world. China is the largest producer of eggs in the world producing more than 400 billion eggs annually.
Nutritional profile:
A whole egg contains around 70 calories, 6 grams of protein, 5 grams of fat, 186 milligrams of cholesterol, and less than 1 gram of carbohydrates.
It contains essential vitamins and minerals like:
- Vitamin A which supports vision and immune function
- Vitamin B12 which is important for red blood cell formation and neurological functions
- Vitamin D which is crucial for bone health
- Vitamin B2 also known as riboflavin helps to convert food into energy
- Folate which is a necessity for DNA synthesis and repair
- Selenium which is an antioxidant that helps prevent cell damage
- Phosphorus which is essential for bone and teeth.
Eggs are called complete proteins because they have all the necessary amino acids that a human body cannot synthesize and should be consumed via food. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
The protein in eggs has a high biological value. It means that the body can use it efficiently for growth and maintenance. The biological value of eggs is often used as a reference standard for comparing the protein quality of other foods.
Egg proteins are easy to digest. The body can easily break them down and absorb the amino acids.
Health benefits of eggs:
Eggs being a nutritionally packed food, are one of the most essential protein sources. With such an adverse nutritional profile, eggs provide multiple health benefits.
High in protein:
Eggs have all the essential amino acids making them a complete protein source. Proteins are essential for muscle repair and growth along with other bodily functions. Consuming eggs can help you get all the essential amino acids crucial for your overall health.
Good for your heart health:
Eggs can help improve your lipid profile by increasing good cholesterol which will have a positive impact on your heart health.
Good for your eye health:
Consuming eggs could be good for your eye health because they are rich in lutein and zeaxanthin. They are antioxidants that are vital for your eye health because they reduce the risk of cataracts and age-related macular degeneration.
Good for your brain health:
Choline is a nutrient that is found in eggs. Choline is essential for brain development and function. It helps in the production of neurotransmitters and enhances cell membrane integrity.
Aids in weight management:
Eggs are high in protein and you need protein for weight loss. High content of protein helps to control appetite by making you feel full. Eggs have relatively fewer calories so if you are losing weight and have to consume less amount of calories, eggs are a good choice to add in your diet which can help in weight loss and management.
Eggs for weight loss
Eggs are an effective food to add in your diet if you want to lose weight. Consuming eggs can impact your body positively because of their nutritional profile and their effect on satiety and metabolism. Here is how why you should eat eggs for weight loss:
Eggs have high protein content:
Eggs are rich in protein because they contain all the essential amino acids required by the body. That is why it is considered a complete protein. The protein content in eggs makes it a good choice to include in your diet because it helps to control your appetite by making you feel full. Protein takes longer to digest which helps you be satisfied for a long time. This will help to avoid overeating.
Eggs are low in calories:
Eggs are nutrient-dense, yet they are relatively low in calories. A large egg contains about 70-80 calories; therefore consuming them will not add up much in your daily calorie intake.
Eggs boost metabolism:
Protein has a higher thermic effect on food, which in simple terms means that proteins have higher energy required to metabolize foods as compared to fats and carbs. So if you eat more protein than fats and carbs you will be burning more calories while digesting protein. Hence, including eggs in your diet can help boost metabolic activities.
Eggs help to reduce cravings:
Eating food with protein content will eventually help to reduce cravings because protein is digested slowly and makes you feel full for longer times. You would not need the feeling to eat frequently or in between meals.
Eggs are packed with nutrients:
Eggs have essential nutrients such as vitamins and minerals that support your overall health. When you are on your weight loss journey you will be consuming fewer calories and eating foods like eggs which have a diverse nutritional profile will help you with the intake of essential nutrients to support your overall health.
Culinary uses of eggs:
Eggs are versatile when it comes to their culinary approach. You can prepare eggs in numerous ways and make it the way you like them. Here are some ways you can cook your eggs:
Boiled:
Adding protein to your meal plan could be as easy as boiling an egg. Soft or hard-boiled eggs can make the perfect snacks or salad. You can even eat boiled eggs as an addition to your regular meals.
Scrambled:
The most popular and easy-to-make breakfast option is scrambled eggs. Scrambled eggs can be made as per your taste and you can enjoy those as the first meal of your day ensuring the intake of protein.
Fried:
Though fried food is not good for your weight loss journey. But if once in a while you feel like eating eggs in a different manner, you can definitely go for sunny-side up, over-easy, or over-hard fried eggs either on their own or you can pair them with other dishes like rice bowls.
Omelets:
One of the most loved ways of cooking eggs is omelets. One can add a number of vegetables, cheese, and meats into a single meal making it more nutritional.
Consult a nutritionist
If you are on a weight loss journey and want to incorporate a particular food in your diet, it is better to consult a dietitian or nutritionist who can help you incorporate the right food that would align with your health goals.
Make sure you are eating clean and good food while losing weight and exercising daily to get better results.
Set goals that are achievable. Make a note that one should only focus on losing 0.5-1 kg weight in a week and not aim to lose 1 kg in one day. Weight loss is a process that could take time but with the right nutrition and right nutritional advice by a medical expert you can achieve your health goals.
Frequently Asked Questions
How many eggs to eat for weight loss?
Ans. To reduce weight you should incorporate just 2-3 eggs in a day, particularly boiled eggs.
Are boiled eggs good for weight loss?
Ans. Yes, hard-boiled eggs are good for weight loss as they will help with the intake of fewer calories but nutrient-packed food.
Can I eat only eggs to lose weight?
Ans. Though eggs are complete protein, an eggs-only diet would not help with your overall health. You might initially see the results but for appropriately functioning your body you need all the essential nutrients that you get from various foods including both plant and animal-based food sources.
Is egg yolk good for weight loss?
Ans. Egg yolks are not bad for weight loss. In fact, a whole egg contains around 70 calories so you do not have to worry about the calorie intake if you are consuming egg whites or egg yolks. It is better to eat eggs as a whole because they support weight loss.
