With high quantities of protein and good fast present in eggs, they are the ideal foods for thosewho are looking to lose weight. They optimise bone health, help build lean muscles ad stabilise blood sugar levels.
Consuming eggs can curb over-eating, minimises insulin spikes and ensures that you end up feeling full for a longer time. They are a very convenient and economical breakfast option that also finds use as a great protein-packed ingredient in other meals as well.
A single egg contains high amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc. “This outstanding nutrition content comes with a side of just 77 calories, 6 grams of high-quality protein and 5 grams of good fats,” said Juily Wagle, fitness and nutrition expert.
“Eggs are also rich in a lesser-known nutrient called choline and antioxidants lutein and zeaxanthin.” Both are very necessary for the body.
What is Choline?
Choline is a water-soluble compound. Although it is not a vitamin or a mineral, it is still an essential nutrient. A deficiency of this affects liver function, ensures healthy brain development and boosts metabolism. Whole eggs are an excellent source of choline and an egg contains more than 100 mg of this nutrient.
What are Lutein & Zeaxanthin?
Egg yolks are a rich source of two essential antioxidants like lutein and zeaxanthin. These reduce the risk of cataract and macular degeneration, two very common eye disorders. These antioxidants also make sure our eyesight is good for longer.
Along with all these benefits, the humble egg is beneficial in losing weight in a quick and a healthy manner.
How can eggs aid weight loss?
Eggs are classified as a superfood due to their immense benefits. They are also the most satiating macronutrient. The good fats in the egg help balance hormonal health. Thus, it prevents over eating and mood swings well.
On the Satiety Index, eggs rank very low on calories. Healthlline stated that three large boiled eggs contain less than 240 calories. This makes it an ideal breakfast option. In a study conducted on 30 men, it was discovered that those who had eggs and toast for breakfast felt fuller than those who just had milk and cereal, and croissant and orange juice.
If you are trying to lose weight, then make sure you consume 2-3 whole eggs in a day. If you have a physically strenuous job, then it would help if you added a couple of more egg whites to your diet.
Easy ways to include eggs in your diet
Boiled eggs are the most popular was of consuming them. Scrambled eggs and sunny-side up are quite popular breakfast options as well. Making an omelette with other vegetables is also good, but avoid using potatoes as they are high in carbohydrates.
While making egg preparations, try to minimise the use of oil and butter. If excess of bad fats are used, it will negate the benefits of the egg and make you put on weight.
