You may have heard that eggs are not good for you. They’re high in cholesterol and saturated fat, which can increase your risk of heart disease. But what if I told you that eating eggs could actually help you lose weight?
Eggs are one of the most nutrient-dense foods on the planet, meaning they contain a lot of vitamins and minerals per calorie. They’re also packed with protein — an essential nutrient for maintaining muscle mass while reducing body fat — as well as healthy fats like omega-3 fatty acids (which can help lower inflammation) and monounsaturated fatty acids (which help lower cholesterol).
In this article, we’ll explore how eating eggs can improve your health while helping you reach your weight loss goals!
The Nutritional Benefits of Eggs
Eggs are a great source of protein. They contain all nine essential amino acids, which help to build muscle and burn fat. Eggs also contain choline, an essential nutrient that helps lower bad cholesterol levels in the body.
The other unique thing about egg nutrition is that they contain very few calories, especially considering how much protein they provide. Reducing calories, without reducing protein, is tricky to do and foods like eggs help with that.
How Eggs Can Suppress Appetite
Eating eggs for breakfast can help reduce hunger and calorie intake throughout the day. Eggs are a nutrient-dense food that contains protein, fat, and other nutrients that will keep you feeling full. A study in the International Journal of Obesity, lead by Dr. Nikhil Dhurandhar, found that eating eggs for breakfast instead of bagels or cereal resulted more weight loss (1) This is probably because eating eggs also helps you feel fuller faster than other types of foods such as bagels or cereal (2). This means that if you’re trying to lose weight by restricting your calories but still want to enjoy breakfast every morning–like most people do–then choosing eggs as part of a weight loss diet could be an excellent way to go about it!
Other Health Benefits of Eggs
Eggs are also a great source of nutrients. They contain all the essential amino acids, which help your body build new proteins and muscle tissue. Eggs also provide vitamin D and choline–a nutrient that’s important for brain health, memory function, and mood regulation.
Choline has been shown to lower blood pressure by relaxing the muscles around your arteries so they can expand more easily when needed (which means less stress on your heart). It can also help prevent fatty deposits from forming in arteries that lead to heart attacks or strokes by reducing inflammation throughout the body.
Choline is found in high quantities in egg yolks, but the majority of it can be found in egg whites as well–and because one large egg contains only about 70 calories (compared to over 100 for two large), you’re getting more bang for your buck when it comes to choline!
How to Incorporate Eggs Into Your Diet
You can eat eggs in a variety of ways. Try omelets, egg curry, egg bhurji, or hard-boiled eggs for breakfast. For lunch and dinner, you can incorporate them into salads, pulao, or sandwiches.
Like any food, eggs should be eaten in moderation. If you have high cholesterol, limit yourself to 1-2 egg yolks per week since the yolk contains the most cholesterol. And like any food, it won’t magically create weight loss without also making sure you are reducing calorie intake. So they are a good choice to incorporate into a weight loss diet, but eggs alone don’t produce weight loss.
Eggs are an excellent source of protein and other nutrients, making them a great addition to any weight loss diet. The protein in eggs helps you feel full, so you’ll be less likely to overeat later in the day.
If you want to incorporate eggs into your weight loss plan, start by eating one or two whole eggs per day (about 2-3 egg whites). If you want specific egg recipes that fit into a weight loss diet plan, check out the fat-loss recipes that are a part of Dr. Dhurandhar’s Fat Loss Diet!