Eggs are an extremely nutritious food known to aid weight loss. They are a fantastic source of high quality protein, a very satiating nutrient. Therefore, egg consumption reduces overeating and snacking between meals. Additionally, eggs are relatively low in calories, with one large egg containing around 70-80 calories. Eggs are rich in essential nutrients such as vitamins, minerals and antioxidants, which support overall health and well-being.
Eggs are easy to prepare and many recipes contain eggs. However, while eggs can be beneficial for weight loss, they should be eaten as part of a healthy, balanced diet that includes a variety of whole grains, vegetables, and healthy fats. Overall, eggs can help support weight loss efforts and improve overall health.
When it comes to cholesterol specifically, there has been some debate in the past about whether or not eggs are healthy. However, current thinking holds that eggs are beneficial when eaten in moderation, as they can be a good source of protein and other essential nutrients.
This article explores the nutritional content of eggs and the possible benefits for weight loss. It also offers various recipes suitable for weight loss on eggs.
Nutritional value of eggs
According USDA100 grams of eggs contain the following nutrients.
- Energy: 143 kcal
- Carbohydrates: 0.72g
- Protein: 12.6g
- Fat: 9.51g
- Fibers: 0g
- Phosphorus: 198 mg
- Zinc: 1.29mg
- Calcium: 56mg
- Magnesium: 12mg
- Potassium: 138mg
- Folate: 47 mcg
Eggs are full of nutrients. They are beneficial for eyes, bones, muscles, brain development, metabolism, liver function, etc. However, there is a widespread myth that egg yolks are unhealthy. The truth behind egg yolks is that they are rich in vitamins B12, A, D, E, and K. It also contains several minerals like folate, riboflavin, iron, etc. In addition, egg yolk is rich in dietary cholesterol, which does not cause an increase in blood cholesterol levels. The main culprit of high cholesterol is trans fat. Dietary cholesterol in egg yolks is beneficial to health as it helps produce certain hormones.
Benefits of eggs for weight loss
Eggs are a nutritional powerhouse. It is low in calories. A large egg contains only about 74 calories. Egg yolks are exceptionally rich in nutrients. Plus, the high protein content of eggs makes them filling. According surveys, egg protein has several health benefits. Compared to diets with less protein, high protein foods suppress hunger and improve feelings of fullness. Besides, studies suggest that eggs are good for weight loss.
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The nine essential amino acids your body needs are all present in eggs. Research suggests that protein is good for weight loss. Also, consuming a high-protein diet can accelerate the thermic effect of food, which can increase metabolism by up to 80-100 calories per day. The term “thermal effect” describes the energy the body needs to break down food. Studies suggest that proteins have a greater thermic effect than fats or carbohydrates. Therefore, high-protein foods like eggs can increase your calorie burn to help you lose weight.
Summary
Eggs are a wealth of nutrients. There are approximately 74 calories present in one large egg. Eggs are nutrient-dense and satiating due to their high protein content. Research results suggest that eggs help you lose weight. Eggs contain all nine amino acids your body needs. In addition, a diet rich in protein can accelerate the thermal action of food, thereby increasing metabolism. Proteins have a greater thermogenic effect than lipids or carbohydrates. Therefore, high-protein foods like eggs can increase your calorie burn to help you lose weight.
Best egg recipes for weight loss
1. Egg soup
Servings: 6
Total duration: 15 minutes
Ingredients
- Chicken broth: 4 cups
- Salt: to taste
- Sesame oil: ½ teaspoon
- Turmeric: ½ teaspoon
- Pepper to taste
- Eggs: 3
Method
- Bring the chicken broth to a boil. Stir in sesame oil, salt, pepper and turmeric.
- Lightly beat the egg and slowly pour it over the soup until you’ve added everything.
- Stir the soup for a few minutes.
- He is ready to serve.
2. Egg Sandwich
Servings: 2
Total duration: 20 minutes
Ingredients
- Sliced boiled eggs: 2
- Cucumber: 1 (sliced)
- Pepper to taste
- Salt: to taste
- Wholemeal bread: 4 slices
Method
- Arrange the cucumber slices and the boiled egg on the brown bread. Sprinkle with salt and pepper. Place another slice of brown bread on top.
- Cut the sandwiches into two halves and serve.
3. Egg salad
Servings: 2-4
Total duration: 25 minutes
Ingredients
- Boiled egg – 3
- Onions – 2 tbsp chopped
- Carrot – 2 tbsp grated
- Greek yogurt – 2 tbsp
- Dijon mustard – 1 teaspoon
- Celery stalk -2 tbsp
- Salt to taste
- Pepper to taste
Method
- Chop the onions and mix them in a bowl with the grated carrot, the celery stick and the eggs.
- Whisk the yogurt with the dijon mustard, salt and pepper.
- Pour the yogurt mixture over the salad and mix well.
- Serve.
4. Healthy Egg Pizza
Servings: 2
Total duration: 10 minutes
Ingredients
- Egg: 1
- Chia seeds: 1 tablespoon
- Flax seeds: 1 tablespoon
- Red pepper flakes: 1 tablespoon
- Salt: to taste
- Pepper to taste
- Multigrain bread: 4 slices
- Olive oil: 2 tablespoons
- Onion: 1 cup (chopped)
Method
- Whisk egg with chopped onions, chili flakes, pepper, salt, chia seeds and flax seeds.
- Heat the oil and pour the egg mixture into the pan.
- Place the bread slices on the egg mixture and cook for 3-4 minutes.
- Gently flip the egg over and cook for another 2 minutes.
- Serve hot
5. Broccoli eggs in a cup
Servings: 1
Total duration: 5 minutes
Ingredients
- Broccoli florets: 1 cup
- Egg: 1
- Salt: to taste
- Pepper to taste
Method
- Boil the broccoli florets until very tender. Crush it and keep it aside.
- Get a microwave-safe mug and crack an egg into it.
- Season with salt and pepper and beat with a fork. Add the broccoli puree.
- Put it in the microwave for 5 minutes.
- Serve it hot.
6. Baked egg cups with mushrooms and spinach
Servings: 6
Total duration: 30 minutes
Ingredients
- Eggs: 6
- Mushrooms: 3 cups
- spinach: 2 cups
- Salt: to taste
- Pepper to taste
Method
- First, preheat the oven for 10 minutes at 180 degrees Celsius.
- You can use small muffin tins to make this recipe.
- Add the egg, chopped spinach, sliced mushrooms, salt and pepper to a bowl and mix with a fork. Add this mixture to muffin tins.
- Put it in the oven for 15-30 minutes.
- Serve it hot.
7. Salty French Toast Stuffed with Yogurt
Servings: 2
Total duration: 30 minutes
Ingredients
- Yogurt: 1 cup
- Eggs: 2
- Salt: to taste
- Pepper to taste
- Onion: ½ cup (chopped)
- Peppers: 3 (chopped)
- Olive oil: 1 tablespoon
- Slices of wheat bread: 4
Method
- Add the eggs, salt, pepper, chopped onions and chili peppers to a bowl and mix well.
- Heat the oil in a saucepan.
- Dip the bread slices in the egg mixture and fry them.
- When it is fried, keep it on a serving plate and add two tablespoons of yogurt and serve hot.
8. Spinach Omelet
Servings: 1
Total duration: 5 minutes
Ingredients
- Eggs: 3
- Spinach: 1 cup (finely chopped)
- Coriander leaves: ¼ cup
- Salt: to taste
- Black pepper: to taste
- Olive oil: 1 tablespoon
Method
- Crack the eggs into a bowl and whisk them.
- Add finely chopped spinach and coriander leaves
- Salt and pepper to taste and beat everything together.
- Heat the pan and add a little oil.
- Spread the egg and spinach mixture and cook over medium heat.
- Serve the spinach omelet immediately.
9. Mini Egg Burgers
Servings: 4
Total duration: 20 minutes
Ingredients
- Eggs: 4
- Lettuce: 4
- Tomato: 4 slices
Method
- Boil the eggs and cut them in half horizontally.
- Put lettuce and a slice of tomato between
- Put a toothpick between the two to make it stable.
- Enjoy!
10. Deviled Eggs
Servings: 2
Total duration: 20 minutes
Ingredients
- Eggs: 6 large
- Greek yogurt: ¼ cup
- Apple cider vinegar: 1 teaspoon
- Salt: to taste
- Pepper to taste
- Chili flakes: to taste
Method
- Boil the eggs and remove their shells.
- Cut the eggs in half, remove the yolks and place them in a small mixing bowl.
- Mix well with Greek yogurt, apple cider vinegar, salt and pepper.
- Place the yolks mixture in the center of the yolks. You can serve the eggs with sprinkled chili flakes.
Suggestions HealthifyMe
The high protein content of egg frittatas can promote satiety and reduce cravings, making them a great option for weight management. Plus, frittatas are a great way to use up leftover vegetables and meat. Whisk eggs with milk, add cooked vegetables and lean meat, and cook in a skillet for an easy and nutritious meal. For extra nutrition, serve with a side salad made with fresh ingredients.
The last word
Eggs are stuffed with goodness. It is rich in vitamins, proteins and minerals. Thus, eggs are an excellent food choice for people looking to improve their health and support their weight loss efforts. Additionally, eggs may help promote satiety and reduce the risk of overeating. Plus, eggs are versatile and can be incorporated into a variety of meals, making them an easy and convenient food to add to your diet. Whether boiled, curried or made into an omelet, eggs are a highly nutritious and delicious food that offer many health benefits when eaten as part of a balanced, healthy diet.
Disclaimer: The purpose of this article is simply to spread knowledge and raise awareness. It is not intended to replace professional medical advice. For more information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQ)
Q: Are eggs a good food to eat for weight loss?
A: Eggs are a great choice for people trying to lose weight. They are not only low in calories but high in protein. Additionally, eggs are called complete proteins because they contain all nine essential amino acids.
Q: What are some healthy ways to cook eggs for weight loss?
A: You can have poached or boiled eggs if you are watching your weight. Since it contains no extra calories, it is ideal for weight loss. Soft-boiled eggs are convenient to eat and a hassle-free meal supplement. However, always limit two whole eggs per day.
Q: Can I eat eggs every day if I want to lose weight?
A: Yes, you can include one egg each day. Adding eggs to your diet is also one of the easiest things you can do. They are high in protein which will keep you feeling full for a long time and encourage you to eat fewer calories throughout the day.
Q: How many calories are there in an egg?
A: Eggs are incredibly low in calories. One hundred grams of eggs contain 145 calories. A medium-sized egg typically contains 60 calories, while a small-sized egg contains 55 calories.
Q: Is it better to eat the whole egg or only the egg white to lose weight?
A: Egg yolks do not interfere with weight loss. You can include one or two whole eggs without eliminating any part of them for weight loss. However, limit your intake to no more than 2 whole eggs per day when trying to lose weight.
Q: What are some easy and healthy egg meals for weight loss?
A: Some easy and healthy egg meals for weight loss include egg salad, scrambled eggs, broccoli eggs in a cup, baked eggs with mushrooms and spinach, omelet, the egg sandwich, etc.
Q: Can I eat eggs for breakfast every day if I want to lose weight?
A: You can eat eggs for breakfast every day. Eggs are packed with protein, fiber, vitamins and minerals, which boost energy. Plus, including eggs in your breakfast is good for weight loss.
Q: Are boiled eggs good for weight loss?
A: Yes, hard-boiled eggs are a great choice for weight loss. It does not contain any additional fat that increases its calorie content. You can cut the hard-boiled egg into slices and add it to your salads, soups, or quinoa bowls.
Q: Can I eat eggs as a snack when trying to lose weight?
A: Eggs can be an ideal snack option for weight watchers. There are different recipes for eggs; some recipes, such as spinach and egg cups, hard-boiled eggs, scrambled eggs, egg sandwiches, etc., may be ideal for snacking. It provides good quality protein.
Q: Are there any egg recipes that are not good for weight loss?
A: Consuming eggs prepared with too much fat or oil is not suitable for weight loss; for example, egg biriyani, egg butter masala, egg fried rice, fried egg noodles, egg paratha, egg pakora, deviled eggs, etc. These are mostly fried, high in calories and unhealthy fats, and detrimental to weight loss.
Research Sources
1. US Department of Agriculture Egg Data |FDC ID: 171287|
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
2. Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients. 2022 Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID: PMC9316657.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
3. Ruxton, CHS & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition and food science. 40. 263-279. 10.1108/00346651011043961.
4. Moon J, Koh G. Clinical evidence and mechanisms of high protein diet-induced weight loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
5.Pesta DH, Samuel VT. A high protein diet to reduce body fat: mechanisms and possible warnings. Nutr Metab (London). 2014 Nov 19;11(1):53. DoI: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
