Eggs for Weight Loss: How to Eat Them for Maximum Benefits
Are You an Egg Lover?
If yes, then the boiled egg diet may appeal to you, especially if you are looking to lose weight. The main truth is that a fad diet will not lead to long-term changes that will improve your health. If you are still curious how?
Then this blog is just for you. Let’s dig deeper and find out more about what is the best way to eat eggs for weight loss and if one-boiled egg calories are higher than soya or not?
How Is Eggs for Weight Loss the Best Idea?
Consuming boiled eggs is one of the nutritious and best way to eat eggs for weight loss and unlike boiling, scrambling and boiling eggs do not need additional fats such as oil or butter which makes them naturally low in calories and high in nutrients. Eggs are low in calories and they offer a wide range of nutrients like Vitamin B12, Vitamin D, and Iron.
How Many Eggs to Eat Per Day for Weight Loss?
Nutritionists recommend that consuming approx 1-3 eggs daily will keep your cholesterol levels well-balanced and achieve weight loss goals. However, the best way to eat eggs for weight loss is to consume it in moderation. Because, excessive intake of eggs will cause indigestion and weight gain. It is best to consume in scrambled or boiled form. So, avoid frying the eggs.
What Are the Benefits of Eggs for Weight Loss?
Let’s look at some of the impressive benefits of eggs for weight loss.
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1) It is high in protein: Eggs are rich in protein and a protein-rich diet will enhance body composition by decreasing fat mass and preserving fat-free mass. A high protein diet also enhances the level of anorexigenic hormones like peptide-1 and peptide tyrosine resulting in reduced appetite.
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Enhanced Satiety: Egg meals will enhance appetite-regulating hormones which reduce cravings. The high protein content in eggs will contribute to decreased appetite. Eggs also have a low energy density which will make you feel fuller for longer.
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It enhances Metabolism: Eggs provide a protein boost in your diet that activates the thermic effect. Since your body requires you to burn more calories to digest protein than carbohydrates and fats. Also, this is called the thermic effect of the food which results in weight loss.
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High in Essential Nutrients: Eggs are a powerhouse of nutrients like vitamin D, vitamin B6, Calcium, Iron, and carbohydrates. That being said eggs provide wholesome nutrition while adding a few calories to your diet.
How To Eat Eggs for Weight Loss?
Are you still wondering about boiled egg or omelette which is better for weight loss?Eggs can be consumed in several ways. However, you can begin an egg diet for weight loss at any time of the day. Let’s look at some of the egg delicacies which you can enjoy:
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Boiled Egg: You can boil eggs in water for approx 5-10 minutes and enjoy a power-packed breakfast that is enriched with healthy fats and protein.
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Omelette: An omelet is a staple breakfast that provides a dose of protein while adding a few calories. Moreover, an omelet breakfast or lunch will keep you satiated for a long time. You can add your favorite vegetables like tomatoes, capsicum, onions, and mushrooms to make the omelet nutritious.
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Scrambled eggs: In a bowl whisk eggs and add milk, salt, and pepper. After that, cook these eggs in a non-stick pan and enjoy a wholesome creamy meal.
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Egg Salad: An egg salad is the perfect combination of Vitamins and protein and this scrumptious delicacy will keep your stomach full for hours.
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Poached Eggs: The outside shell is cooked while the yellow part remains unlocked in a poached egg. It is the perfect post-workout meal as it will lend enhanced energy while adding some calories.
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Egg Sandwich: You can enjoy an egg sandwich which is made in whole grain bread and can say adios to hunger pangs for hours.
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Baked Eggs: In a greased muffin crack eggs and bake for 5-10 minutes for a protein-enriched meal. Also, you can incorporate nuts or vegetables of your choice to enhance the nutritional content of the dish.
- Oats Egg Omelette: You can add a boost of fiber to your omelet recipe by adding oats to the beaten egg and relishing an omelet.
One Boiled Egg Calories
You must be curious by now. Is one boiled egg calories higher than Soya? Perhaps you can expect a small egg to have slightly fewer calories than a large one. Let’s look at the breakdown of calories in eggs:
Small Egg (38 grams): 54 calories
Medium Egg (44 grams): 63 calories
Large Egg (50 grams): 72 calories
Extra-large Egg (56 grams): 80 calories
Jumbo Egg (63 grams): 90 calories
What Is the Best Time of the Day to Eat Eggs for Weight Loss?
There is no perfect time to eat eggs. However, some people prefer to consume eggs for breakfast as they are a high protein source and will help in regulating blood sugar levels. Moreover, others prefer consuming them later in the day or as a part of a post-workout meal as they are a rich protein source for metabolism and lean muscle mass. In addition, if you are trying to lose weight then you may want to consider consuming eggs for breakfast or as a part of a healthy snack since they will help you feel fuller and stabilize blood sugar levels.
Wrapping It Up
Eggs can be among the most nutritious, delicious, and popular additions to your weight loss journey. The best part is that you can try an array of recipes with eggs which will make your weight loss diet more enjoyable. So, ensure that you consume these protein-rich eggs.
