Are eggs useful for weight loss and why — 5 proven facts

Eggs are one of the most nutritious foods. In the last article, we reviewed 7 beneficial properties of eggs for a human.

In addition to a high-quality and balanced composition (essential amino acids, vitamins, minerals, fatty acids), they can also be used for weight loss.

Eggs are useful for weight loss, as they accelerate metabolism and suppress hunger.

How they help you lose weight – 5 facts

Numerous studies show that eating eggs in the morning is associated with a decrease in body weight. For example, the inclusion of only 1 egg in the breakfast related with weight loss in 65% of cases.

Let's look at the key mechanisms by which eggs help reduce body weight (based on evidence).

1. They contain few calories

1 large chicken egg contains about 78 calories. Even eating a large number of eggs (on average, a person consumes 2-4 pieces at a time) can rarely lead to a set of fat mass.

Eggs can be safely replaced with some dishes (in whole or in part) for breakfast or lunch in order to reduce the total calorie content of the daily diet.

2. They increase the feeling of satiety

Eggs are saturated with proteins.

Any high-protein foods like claim scientists from the USA do not lead to sharp fluctuations in blood sugar levels and cause the development of a feeling of satiety. As a result, the craving for food drops for the next few hours.

Also proven that a decrease in appetite is also observed in the long term. When eating eggs for breakfast and dinner, a person as a whole usually eats less food.

According to the University of Missouri employees, eggs help fight overeating and achieve psychological comfort. After eating them, there is a decrease in obsessive thoughts about food.

3. Accelerate the metabolism in the body

Eggs are a source of essential amino acids in adequate proportions. When they are taken, the maintenance and even acceleration of metabolism is observed.

Experts from the USA have established that protein-rich diets can speed up metabolic processes and "burn" up to 700 calories every week. A similar property is provided due to the thermal effect of food – that is, the increased cost of the body for the assimilation of egg whites.

According to research by Italian experts, activation of metabolic processes is saved for 7 hours from the moment of receiving eggs.

4. Rich in nutrients and healthy

Chicken eggs contain a lot of vitamins (A, B5, B12, B2, folic acid), minerals (selenium, phosphorus), as well as valuable fats – omega-3 fatty acids. The product contains small amounts of vitamins E, D, K, zinc and calcium.

Eggs support the functioning of the cardiovascular system and brain, increase antioxidant status and inhibit chronic inflammation. They heal the human body "from the inside", which is extremely important during the weight loss period.

Dieting, fasting days or active physical training are all stressful for the body. During this period, it is especially important to receive all groups of nutrients, vitamins and minerals necessary for the smooth flow of metabolic processes.

5. Widely available and easy to prepare

Eggs are one of the cheapest sources of complete protein. They are superior in benefits even chicken meat .

They have a pleasant taste and aroma. A few minutes are enough to cook them (fried eggs, boiled eggs). They are in perfect harmony with any dishes and have practically no side effects.

Eggs can even be consumed in its raw form, however, in this case it is necessary to be 100% sure of their origin.

Admission rules

Let's focus on the key points of healthy egg consumption that will help you get rid of excess weight:

1. Reception time. Eggs are preferably eaten in the morning, preferably in the morning for breakfast (you can even on an empty stomach). They can replace up to 200 calories from the first meal per day. For dinner, and especially at night, eggs should not be eaten, as they can disrupt the digestive system and sleep.
2. Daily rate. A healthy adult can consume up to 3 whole chicken or 10 quail eggs per day. Larger volumes can have a detrimental effect on health. At the same time, you should not eat more than 4-5 eggs per week. The ideal option is 1-2 pieces with an interval of 1 day.
3. In what form is there? Eggs are recommended to undergo mandatory heat treatment: boil (soft-boiled or hard-boiled), fry (fried eggs). They can be added to any bakery products (at the stage of kneading the dough) and omelets. At the same time, it is advisable to add as little butter and sugar as possible to the dough.

Recipes for dietary dishes

Let's look at some healthy egg-based recipes:

1. Poached eggs. Break the shell and carefully transfer the contents into a cup. Pour 500-1000 water into an enameled saucepan, add ½ tsp vinegar (it is better to use apple vinegar). Bring the water to a boil, put the yolks and whites in it. Cook over medium heat for 3-5 minutes. The resulting product perfectly harmonizes with lettuce leaves or fresh cabbage, tomatoes and cucumbers.
2. Omelet. Beat the whites and yolks of 3 eggs, add 90-100 ml of milk, 1 tbsp olive oil, salt (to taste). Mix thoroughly. Pour into a frying pan and fry for 2-4 minutes.
3. Scrambled eggs. Preheat a frying pan, add a few drops of olive oil. Break the shell and lay out the eggs. Add herbs, pieces of boiled chicken or vegetables (peppers, tomatoes, beets) to taste. Cook over medium heat for 3-5 minutes.

Conclusion

1. Eggs are a valuable nutritious product containing a large amount of proteins with essential amino acids.
2. They can be used to control body weight and lose weight.
3. To maximize efficiency, eggs should be eaten in the morning (for breakfast), and a minimum amount of oil should be added to dishes with them.