Posted on 06/10/2021 10:26:40 AM PDT by be-baw
As far as weight loss foods go, eggs are one of the best choices you can make. Of course, the most effective way to shed pounds in a healthy way is simply to cut down on the number of calories you're taking in per day, burn more calories through exercise, or ideally, do a combination of both. But here's the thing: eggs can help in this regard because they're ultra-satiating—which means after you eat them, you'll be less likely to overdo it on the snacking between meals (thus helping you to save calories).
Eggs are incredibly versatile—you can enjoy them at any time of day and in a wide variety of dishes. They also pack a big nutritional bang: In fact, they contain a number of essential nutrients, some of which also play a role in your metabolism. Read on to find out the ways dietitians say eggs can help you lose weight—and don't miss the 20 Reasons Eggs Could Be Your Secret Weight Loss Weapon.
1 They're high in protein.
Eggs are remarkably high in protein—which is the building block of muscle, and muscle tissue burns more calories than fat does.
"Eggs are an excellent food to include in your weight loss plan as they are high in protein to keep you full longer," says Shena Jaramillo, MS, RD.
One large egg contains 6.3 grams of high-quality vegetarian protein—so if you eat two in one sitting, you've already reached 25.2% of your recommended daily intake of 50 grams.
A 2010 study compared the calorie consumption of men who ate an egg-based breakfast to those who ate a bagel and cream cheese breakfast. Remarkably, the egg group consumed a whopping 400 fewer calories in the 24-hour period following breakfast than the bagel group did. Blood tests showed that ghrelin, the hormone that stimulates hunger, was significantly higher after the bagel breakfast.
"Protein positively affects satiety hormones like cholecystokinin, which helps to inhibit gastric emptying thereby keeping us fuller for longer)," says Arika Hoscheit, a clinical registered dietitian with Paloma Health. "Proteins also take longer to digest than carbohydrates because they're relatively large molecules, which take quite a bit of work to break down into amino acids. High protein foods like eggs help you to feel satisfied for longer periods, making you less likely to reach for unnecessary calories."
Better yet, Hoscheit says high-protein foods can actually help you torch more calories by stoking your metabolism.
"The thermic effect of food refers to the number of calories needed to digest, transport, absorb, and store it," she explains. "Protein has the highest thermic effect when compared with carbohydrates and fats. Specifically, the metabolic processes involving proteins require about 20-30% of ingested calories to complete, meaning that eating high protein foods like eggs gives you a good boost in burning more calories and reaching your weight loss goals."
2 They're low in carbs.
If you're going paleo, keto, or you're simply trying to lose weight by cutting carbs, eggs should be your new best friend. They contain less than 1 gram of carbohydrates.
"Unlike many traditional breakfast foods like cereal and toast, eggs are rich in protein and free of carbs, which can help promote satiety without spiking insulin levels," says Diana Gariglio-Clelland, a certified diabetes educator and registered dietitian with Next Luxury. "Carb-based breakfasts like cereals and bread products stimulate the release of insulin from rising blood sugars. Higher levels of insulin can thwart weight loss efforts and lead to more fat storage."
One 2008 study compared an egg-based breakfast with a bagel-based breakfast and found that eating eggs promoted 65% greater weight loss compared to the carb-heavy alternative.
3 They're low in calories.
According to Hoscheit, another reason why eggs are a good choice for weight loss is that they're relatively low in calories: a large egg only has about 76 calories. That means at breakfast time, you could have two poached eggs and a piece of sprouted whole-grain toast for only 232 calories—which is less than some energy bars (which, it's also worth mentioning, are typically loaded with sugar and won't keep you satiated for nearly as long).
4 They contain some powerful vitamins.
"Eggs are a good source of vitamin D, a fat-soluble vitamin which seems to play a role in weight loss," says Gariglio-Clelland.
In a 2019 meta-analysis, vitamin D supplementation was found to reduce both BMI and waist circumference in overweight test subjects.
Eggs are also an excellent source of vitamin B12, with .89 micrograms—37% of your DV—in just one.
"Low levels of vitamin B12 are associated with overweight and obesity, whereas vitamin B12 is negatively correlated with body mass index (BMI), meaning higher levels of B12 equates to a lower BMI," adds Gariglio-Clelland.
Jaramillo notes that eggs are also high in iron, which helps to keep your energy up throughout the day. And if you work out, consider this: 2019 research published in the Journal of Nutrition discovered that iron supplementation improves endurance performance. In other words, the iron that eggs contain could actually fuel you through that grueling run or spin session, thus helping you to burn off more calories.
5 They can help to balance your blood sugar.
"Eggs can help balance your blood sugar and insulin levels without negatively impacting your blood cholesterol levels," says Hoscheit.
A 2019 study revealed that eating a low-carb and high-fat meal first thing in the morning (like an omelet) can help you to prevent large blood sugar spikes—which are super common after a high-carb breakfast (like a muffin, or cereal with fruit). Eating this type of breakfast can also improve your glycemic control throughout the day, which is especially important for those with diabetes.
"Keeping your blood sugar levels steady means your energy levels stay stable, and you're less likely to reach for a mid-afternoon sugary snack to get you through the day," adds Hoscheit. "Being less dependent on empty calories for energy means fewer calories taken in overall and, hopefully, weight loss."
That is a criminal price.
You can’t race them for that. Large corps are driving the smaller producers out, and will in turn flip the price (or end the production).
You will see the same thing in all meat products soon.
Yep.
Just go out to the chicken tree and pick a few.
Lol, my 36 isn’t in a day though.
I think the most in a day is 18.
I have genetic borderline high LDL but good HDL and triglycerides. My doctor says nothing I do except get skinny and exercise will help my LDL but I need to keep my HDL high and triglycerides low. Triglycerides are sticky, I think, and stick to the walls of the arteries better than cholesterol does. She has never told me not to eat eggs. Eggs contain dietary cholesterol, not blood cholesterol. I think they decided eating cholesterol won’t hurt you where blood cholesterol does. I can’t keep up with it. They (scientists) change their minds too much.
The government studies a few years ago said don’t eat them. I mostly ignored them.
My latest Food Experiments are about learning how to make
Egg Foo Young. It’s really just another kind of omlet.
Chopped cabbage, celery, onion, mung bean sprouts are stir fried. I later add two seasoned, whipped up eggs. Turn heat waydown and cover. Voila! Can be served over a small amont of grits with a trace of Teriaki sauce.
Some add mushrooms, but so far, I don’t detect that much of a flavor difference with ‘rooms. Plus, they are kind of costly.
Baking soda in the water helps too.
The spouse and small units were not happy when I came with 5 18 egg cartons. They knew they would be getting force fed eggs for breakfast, egg sandwiches for lunch, egg and homefry dishes for dinner, egg custards for dessert,... for weeks. Lol
My doc just says don’t eat bread, pasta or sugar............
ADD High Fructose Corn Syrup:
Another way to encourage egg “uptake” is to make deviled eggs. Those things will be gone, pronto.
Thanks for the link. That guy puts me to shame…
actually the best way to burn more calories to to increase your metabolism. Exercise can contribute to this as can increasing your muscle mass, along with other things.
Mine too. If I don’t eat bread, pasta or sugar I say thinner. Those are carbs. I read the article you posted and she always does the calculation to see what level I am for heart disease. I saw it mentioned in the article. My level is 3.1 like in the article. She said if I go to a 5 or over we are in heart disease territory. The low tri’s and high HDL keep my level low even with the high LDL.
needs pork ;p
My body builder friend lives on egg whites when competing. Very few yolks. About 1 or 2 yolks to 10 whites every 2 hours, 5 times a day = 50 eggs a day.
Just over one year ago I had QUAD BY-PASS SURGERY........................
Yes, deviled eggs are great! Or egg salad (similar ingredients, just more chopped up, put on bread or toast in a sandwich or crackers...).
I am taking 2 dozen deviled eggs to family get together on Sunday. They think my deviled eggs are amazing.
I love Egg Foo Young.
You made me hungry for some just now.
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