How To Eat Eggs For Weight Loss

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Eating eggs for weight loss is a great way to maintain your weight once it has been lowered. Eggs are delicious, healthy, and easy to prepare. These are some facts about eggs that you should bear in mind when making your decision on whether or not you should eat them.

How High are Eggs in Cholesterol and Fat Content?


It is a well-known fact that eggs have been a fabled name in the list of high cholesterol foods. A single egg contains around 210 mg of dietary cholesterol. However, researchers suggest our intake of saturated fats and ?trans fats have a greater impact on blood cholesterol levels than our intake of dietary cholesterol. So, eggs are a safer bet in that way. You might be wondering that eggs are a potent source of saturated and trans-saturated fats as they contain high amounts of cholesterol. We break your first misconception here. Eggs are not rich in saturated fat or trans fats. One egg has 5 grams of fat (about 8 percent of daily value), of which only 1.5 grams is saturated. In fact, most of the fat and cholesterol of an egg are contained in the yolk part and most of the protein is in the egg-white. If you are following a low fat diet, you should avoid the yellow yolk part of the egg and focus on eating the egg white. Also, you should also keep in mind that even though eggs do not contain a high amount of trans or saturated fats, the kinds of ingredients that are used in egg recipes do matter. For example, eggs if cooked in cheese or fried in bacon can be considered as a high-fat food. So, it is better to avoid it on a low-fat diet. There is no issue with having eggs, but the kind of ingredients that you have along with eggs should also be healthy.

Also, eggs come packed with nutrients. They are high on protein and contain more than a dozen vitamins and minerals, including iron, zinc, folate, phosphorous, riboflavin and vitamins A, D, E, and B-12. Some eggs also contain omega-3 essential fatty acids which reduces the chances of heart diseases in future.

How do Eggs Benefit your Body on a Low-Fat Diet?

The key idea to follow a low-fat diet is to aid in weight loss. Since an egg contains about 78 calories, they are high in nutrients but low in calories which is what we want to consume. Eggs are nutritionally very dense as they are very rich in proteins. So, when you have an egg diet, you remain full for most of the time and feel lesser pangs of unwanted food consumption. In other words, eggs help to reduce frequent snacking. Eggs are a rich source of all essential amino acids that are needed for the right maintenance and metabolism of the body. Eggs help to boost metabolism up to 80-100 calories a day through its thermal effect and aids in burning more calories.

When is the Best Time to Have Eggs?

In a low-fat diet, the best idea is to have eggs during breakfast. This is because an egg-based breakfast helps to control appetite throughout the day and keeps the calorie intake under control. This helps in enhanced-weight loss in people who are obese. Compared to other types of breakfast, egg breakfast is high on satiety index and automatically helps to eat about 270-470 calories less at lunch and dinner buffets. That being said, you will experience a better and stable glucose and insulin rise while inhibiting the hunger hormone.

How to have Eggs on a Low-Fat Diet?

Since the main target of a low-fat diet is to keep the fat content of consumed foods low, special care should be given while preparing egg recipes. Now, that we know that breakfast is the best time to incorporate eggs in your diet, we should also follow a healthy and nutritious way to have them. Eggs if eaten alone remain low in fat, but what if you cook it with loads of butter and cheese, does it remain low on fat then? Definitely, not. The ideal way to have eggs on a low-fat diet is to poach them, scramble them, boil or bake them or even make them into an omlette. In all these recipes, avoid addition of extra fats as it ultimately shoots up the calorie intake. Also, encourage cooking in non-stick pans where you don’t need to use butter. If you can’t skip adding cheese completely, add it in sparing amounts or with reduced-fat cheese contents.
In case, you are stricter about your low-fat diet, there are many egg-substitutes available. Don’t have the entire egg. Rather have the egg whites and skip the yellow yolk part. In this way, you make it totally fat free. There are also some varieties of eggs which lack many of the important nutrients found in “real” eggs and hence contain lesser amounts of fats and cholesterol.

BENEFITS OF EGGS

  1. EGGS ARE FULL OF NUTRIENTS

Eggs are a nutritionally-packed food. The many benefits of eggs include:

Vitamins A, B5, B12, B2 add to your daily recommended requirement
Vitamins B6, D, E, and K are found in eggs
Selenium is a cancer-fighting antioxidant
Phosphorus aids in healthy bones and teeth
Calcium helps your bones stay strong
Zinc helps your immune system
Folate
Protein
Healthy fats
Omega-3 enriched eggs have even more healthy fat and Vitamins A and E

  1. EGGS INCREASE GOOD CHOLESTEROL (HDL)

Eggs raise cholesterol, yes. But it’s the good cholesterol (HDL) that reigns. To explain it further, HDL is high-density lipoprotein. It’s been suggested that elevated levels of HDL lower the risk of stroke and heart disease. And just to clear up the cholesterol conundrum, your liver produces cholesterol every day, but when you eat more of it, the liver simply produces less. So, it evens out. Eggs don’t raise cholesterol in the blood of most people, saturated fats from processed foods do. And so does too much red meat.

  1. EGGS REDUCE THE RISK OF HEART DISEASE

Eggs have to be eaten in moderation, just like everything else because yes, if you eat an overabundance of eggs every day, and if you eat them fried in lots of butter and on top of a juicy burger, well, your heart may suffer. But eggs do contain heart-healthy and heart disease-preventing nutrients. Folate, unsaturated fatty acids, Vitamin E, and some B Vitamins are found in eggs.

Overhead view of a serving of Perfect Avocado Toast with Soft Boiled Egg on a white plate, ready to eat.

  1. EGGS ARE GOOD FOR EYE HEALTH

Eggs contain vitamin A, which is essential to eye health. This is crucial to point out because Vitamin A deficiency is the most common cause of blindness in children in developing countries, pointing to its importance. As well, zeaxanthin and lutein are two nutrients that can reduce the risk of macular degeneration and cataracts. One study showed that an egg yolk per day significantly increased both of these nutrients in the blood.

  1. EGGS ARE GOOD FOR BRAIN HEALTH

An egg contains 125.5 milligrams of choline (which is about ¬ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.
Close up view of bowls of eggs, some that are in the shell and some that have been cracked open, as well as a carton of eggs in the background.

  1. EGGS ARE SATISFYING

A scale called the Satiety Index ranks the egg as very high. It’s a high-protein food that increases fullness because eggs are filling and so nutrient-dense. Eating a satisfying food like eggs helps to prevent snacking as well.

  1. EGGS CAN LOWER THE RISK OF BREAST CANCER

A research study at Harvard University cited that eggs can lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.

  1. EGGS ARE A GOOD SOURCE OF PROTEIN

Protein is often called a building block of the body, and that is the truth for sure. One egg contains 6.5 grams of protein. If you have a three-egg omelet, you are getting 19.5 grams of protein, which is almost half of your daily limit. So, you are consuming only 250 calories (more of course, with omelet additions), and it’s a very satisfying meal.

Side view of Baked Eggs In Spaghetti Squash Nests on a white plate, perfect for topping with Homemade Everything Bagel Seasoning Mix.

  1. EGGS CAN LOWER TRIGLYCERIDES

Triglycerides are a risk factor for heart disease. You see, when you eat, the fat that is not needed right away is converted into triglycerides. They are found in your blood and fat cells. Omega-3 enriched eggs contain fatty acids that reduce blood triglycerides. But note, it is Omega-3 enriched, or eggs from pasture-fed chicken that have this capability.

  1. EATING EGGS ALONGSIDE OTHER FOODS IS BENEFICIAL

So, we’re learning that the egg on its own is a near-perfect food. The benefits of eggs are easy to see. But did you know that eating eggs alongside other food can boost your vitamin intake? That’s right – when you add an egg to a salad, for example, you will absorb more of the vitamin E in the peppers, avocado, nuts, and greens found in the dish. And remember, the egg will give you a boost of protein.


HOW TO SELECT AND STORE EGGS

It’s important to point out there is no nutritional difference between white and brown eggs. The taste and quality are the same. Fun fact: Backyard chickens often lay brown eggs. Yes, the eggs of these home-raised chicken taste delicious, but it is because of the quality of the feed, not the color of the eggs.

If you can, select eggs from organically-raised or free-range chickens. Why? One reason is that the amount of vitamin D is higher in the eggs of these chickens because they have more access to sunlight. When purchasing, make sure that none of the eggs in the carton are cracked, and then store them in the fridge for up to one month.

Does Eating Quail Eggs For Weight Loss Actually Work?

This is a good question. To answer it, we’ll turn back to the 2008 study which compared people who ate energy-deficit diets. To clear things up, energy-deficit diets refer to being in a caloric deficit. In plain English, it means eating a little under your necessary daily caloric intake.

Both of these groups, egg-eaters, and, bagel-eaters, were, during the duration of the study, in a caloric deficit. Nevertheless, both groups had a breakfast that consisted of the same amount of calories.
NOTE: Simply eating eggs for breakfast does not help you lose weight. You also have to be in a caloric deficit. This is true for any type of diet.

According to the results of the study, after 8 weeks, the people in the egg breakfast group lost almost 70% more weight when compared to the bagel group. The participants in the control group (those who did not do into a caloric deficit and ate whatever they wanted) did not experience weight loss. What is more, the egg breakfast group has managed to lose, on average, 16% body fat when compared to the other groups.

Health-wise, losing body fat is far more important than losing weight. Yep, these are two different things. They do correlate, as in when you lose weight you also lose body fat. However, losing weight does not necessarily mean your abs will show. That’s because your abs are covered with generally stubborn body fat. As we said, losing body fat is very important for your general health. Free-moving fat in the body can lead to heart disease and even strokes.

This shows we should not have a problem with weight gain, provided the extra weight is actual muscles and not fat. In this regard, eggs can provide great assistance. After all, there’s a reason why eggs are listed as a 0 point food in the Weight Watchers program. It’s also the reason why eating quail eggs for weight loss is possible!

Eating quail eggs for breakfast is great in a number of ways. For example, a 2010 study on adult men showed that eating eggs for breakfast decreased their feelings of hunger by their next meal. This translated into a modified behavior, namely, they ate fewer calories over the next 24 hours. Unlike simple carbs, such as bagels, eggs produce fewer and gentler blood glucose variations.

Also, they don’t increase the hunger-inducing hormone. The same cannot be said about bagels. This result is also supported by studies on preschool children. They basically say the same thing: eating a high-protein breakfast leads to better diets overall and fewer calories per day.

Of course, this decrease in hunger only extends to lunch. It will not have an impact on hunger levels for dinner. Nevertheless, if you want to help yourself eat healthier, simply choose a high-protein breakfast instead of cereal or oatmeal or bagels. This way you can naturally keep your weight in check without going on an actual diet.

Furthermore, high-protein diets actually promote weight loss. There’s a reason why it takes way longer to feel hungry again after eating protein. Your body simply takes longer to digest it. This is also why eating a high-protein diet helps you lose weight. Your body burns energy to digest protein. It’s a process called thermogenesis. This is also supported by research that compares high-protein diets vs high-carbs diets.


Quail Eggs – Can You Have Them On Your Keto Diet?

High-protein diets are beneficial to all age groups. However, this article focuses on quail eggs. Therefore, it is natural to ask ourselves `How many eggs can you eat daily?’. We answer this question below.


How Much Is Too Much? What’s The Maximum Number Of Quail Eggs You Can Eat Per Day?

There are quite a few contradictory opinions on this subject. However, if your main goal is losing weight, then eating quail eggs for weight loss is very much possible.

Some people might worry about cholesterol levels. After all, egg yolks are known for being rich in fat. Still, in spite of the high cholesterol levels found in yolks, healthy people experience no negative effects. This means and egg breakfast will do you no harm. That’s because your body adapts and adjusts itself. If you consume plenty of eggs, your liver will produce less cholesterol in order to even out your levels.

Research indicates that healthy people can eat up to three whole eggs (3 chicken eggs or 12 quail eggs) a day without having their blood chemistry affected. Now, while eating eggs may not affect your cholesterol levels, eating too many can certainly sabotage your weight loss. Quail eggs are still food and food has calories.

For example, if you eat a 400-calorie breakfast (bagel or cereal) then you should switch it for 12 quail eggs. This way you lower your morning caloric intake is only 240 calories.


Is It Okay To Eat Quail Eggs Every Day?

Eggs have a lot of health benefits. They’re good for your health, and they’re delicious. Research shows that eating eggs daily is okay. However, since we’re talking about eating quail eggs for weight loss, we need to be more mindful of what we eat besides eggs.
Quail Eggs Health Benefits – Where Delicious Meets Healthy

For example, bacon is a very popular choice for breakfast. While delicious, it’s bad for you if your goal is to shed the extra weight. Bacon adds fat and calories, things you don’t want to increase when on a diet. Another thing to be mindful of is white toast. Again, it’s full of carbs and not much fiber. Your best bet is to add vegetables or fruits to your diet.

Eating an egg or up to three eggs daily has health benefits. Research shows that people who consume eggs regularly have improvements in certain areas of health. Specifically, their HDL levels (good cholesterol) increase, as well as zeaxanthin and lutein levels, important antioxidants. Eggs are also rich in choline, a chemical that helps cells stay alive and healthy, as well as building muscle mass.

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