Although for long they have been branded as a no-no food for all people who want to lose weight, eggs might be just the opposite. Not only are eggs helpful in shedding your fat layers, but they are quite possibly among the healthiest foods out there. Packed with high-quality protein and numerous crucial vitamins and minerals, eggs also provide your body with sturdy quantities of healthy fats, which according to numerous studies are beneficial for fat loss. Yet, their fat loss properties do not stop at this. In fact, this superfood offers many great benefits in terms of losing fat. In the following article we are going to try to cover some of them as well as we can.
LOW CALORIC VALUE
We all know that one of the most effective ways for losing weight is reducing the amount of calories you consume on daily bases, by preserving the correct balance of nutrients in your diet. Eggs come in helpful in this respect. Counting just 78 calories per egg, they are at the same time packed with all sorts of nutrients. Most of these nutrients are found in the yolk, so always consume whole eggs.
Considering that an average egg meal consist of about three large eggs, that would mean that you’ve consumed less than 230 calories. If you complement this meal with vegetables instead of bread and bacon, than you can contain the caloric value of your meal to roughly 300 calories, but still get the right amount of proteins and other nutrients.
The only pitfall in using eggs in your diet is how you cook them. While boiled and poached eggs do not make a great difference in your caloric intake, frying them on butter will increase this value by twice. Just one teaspoon of butter contains 50 calories.
Eggs are low calorie food with 78 calories per one large egg. One average egg meal will add just 300 calories to your daily diet.
What Happens When You Eat 3 Whole Eggs Every Day?
INCREASED FEELING OF SATIETY
With their high fat and protein content eggs can satisfy your hunger much more efficiently than most foods. Numerous studies have brought forth the effect of high-protein food in keeping the appetite at bay by increasing the feeling of satiety.
They point out that eggs have a high satiety index, meaning that an egg meal can considerably reduce the caloric intake during the day.
Additional studies have confirmed high-protein diets have fantastic properties for curbing your cravings. According to the scientific data, eating eggs greatly reduces your desire for late night snacks.
Ranking high on the satiety index, eggs increase the feeling of fullness, resulting in less consumed food. With their high protein contents, eggs are efficient in fighting off munches.
EGGS STIMULATE METABOLISM
Eggs provide your body with all key amino acids in most balanced way. The protein they deliver to our bodies can be easily used both for maintaining our muscles and revving up the metabolism. It has been confirmed that you can make your body spend additional 80 to 100 calories every day by eating high-protein diet. This is a result of protein’s high thermic effect.
This property of foods, which is also known as dietary induced thermogenesis, denotes the amount of energy required for processing specific nutrient. Compared to fats and carbs, protein spends greater amount of energy when it’s processed by our digestive system. And, having in mind that eggs are rich in protein, it necessarily follows that their digestion will burn additional amount of calories. Couple that with the fact that eggs don’t have too many calories, and you get the recipe for success.
As a result of their high thermic effect, eggs increase the amount of spent calories required for metabolizing the protein.
EGGS MAKE PERFECT BREAKFAST
The beneficial effects of an egg breakfast on losing weight have been confirmed by numerous studies. This is once again a result of their high satiety index which contributes to consuming less food after you’ve eaten egg breakfast, compared to a high carb breakfast that contains the same number of calories.
According to several studies focusing on overweight women, consuming eggs instead of bagels for breakfast can result in substantial drop in consumed calories for up to 36 hours. These same studies show that eating eggs for breakfast over 8 weeks can boost your fat loss by 65%.
The studies focusing on overweight men have came up with similar results. The egg breakfast could be responsible for reducing the calorie intake over the 24 hours after consuming it. They also show greater feeling of fullness after egg breakfast.
Another beneficial property of eggs is their ability to improve the insulin sensitivity and regulate blood glucose. At the same time they suppress the production of ghrelin, which is also known as the hunger hormone.
One of the studies involved 30 healthy young individuals which had three different types of breakfast: eggs on toast, cereal with milk and toast, and croissant with orange juice.
At the end of the study, the researchers concluded that the egg breakfast resulted in strikingly greater satiety compared to the other two.
The subjects involved in this study consumed 380 calories less on average during dinner and lunch after consuming the eggs for breakfast. Some of you might say that 380 calories are not such a big deal, but remember that this reduction comes without any training effort, or dieting restriction. It’s brought by simply eating eggs for breakfast.
Consuming eggs for breakfast results in increasing the sense of satiety, reducing your calorie intake over the next 36 hours.
CHEAP, TASTY AND EASY TO COOK
You shouldn’t have any problem including eggs in your diet. They can be found almost anywhere, do not cost much, and their preparation takes just several minutes. One of the greatest things about eggs is that they taste good no matter how you prepare them. However, we recommend that you boil, poach or bake your eggs, in order to avoid increasing their caloric value.
When frying them, use butter instead of vegetable oil. You can also add vegetables and cook a vegetable omelet, which makes a fantastic weight loss breakfast.
Eggs are cheap, easily available, tasty and easy to prepare. Perfect for your diet.
If you’re trying to lose weight don’t hesitate to add eggs to your diet. They provide you with all the right nutrients, and at the same time have many weight losing properties. Eating them for breakfast is known to increase the sense of fullness, reducing your appetite and resulting in less consumed calories.
Eggs are also packed with some vitamins and minerals that are hard to obtain from other food sources. All of this makes them perfect for your diet.