Eggs for weight loss: Know 5 benefits

When it comes to weight loss, people often chase after ways such as fad diets that make it difficult for them to lose weight. What they forget is the basic rule of focusing on a diet low in calories and rich in protein. This diet tip is extremely important because low-calorie foods keep us satisfied while aiding weight loss and protein promotes muscle growth and boosts metabolism. There is one food that contains all these qualities – eggs! A killer weight loss food, eggs pack all essential nutrients and are low in calories yet dense with high-quality protein and healthy fats. So, ready to know the benefits of eggs for weight loss?

Eggs for weight loss

Here are 5 ways in which consuming eggs can promote weight loss:

1. Low in calories

For those aiming to shed kilos, keeping a check on their calorie intake is crucial. Eggs are remarkably low in calories, with a single large egg containing only about 70–80 calories on average, according to the US Department of Agriculture. This low-calorie count allows you to enjoy the nutritional benefits of eggs without sabotaging your daily calorie intake goals. By incorporating eggs, especially egg yolks, into your meals, you increase the number of calories you burn, which will help in weight loss.

2. Rich in protein

Apart from being low in calories, eggs are known for their high protein content. Consuming a protein-rich food diet is linked to reduced appetite and increased feeling of fullness for longer periods compared to foods with less protein content, reveals a study published by Nutrition Journal. This can prevent overeating and unnecessary snacking, thus helping you lose weight. A single large egg contains around 6-7 grams of protein.

Also read: Eggs vs paneer: Which one is a great source of protein?

3. Boosts metabolism

Another significant benefit of eggs for weight loss is their potential to boost metabolism. Research published by Nutrition and Metabolism suggests that a high-protein diet, such as one including eggs, can increase the thermic effect of food (TEF). TEF refers to the increase in metabolic rate that occurs after eating and digesting food. Proteins have a higher TEF compared to fats or carbohydrates, meaning that your body burns more calories during the digestion process when you consume protein-rich foods like eggs.

4. Packed with essential nutrients

In addition to being low in calories and high in protein, eggs are packed with essential nutrients that are vital for overall health. They are a rich source of vitamins such as vitamins A, D, B12, and riboflavin, as well as minerals like iron, zinc, and phosphorus. Eggs also contain choline, a micronutrient that is important for pregnant women and babies. These nutrients not only promote weight loss but also play crucial role in various bodily functions, including immunity.

5. Healthiest breakfast option

Eggs make a great breakfast. Unlike heavy carbohydrate foods such as cereal, bread, or pancakes, which can increase the risk of obesity, eggs is a better alternative. According to a 2008 study in the International Journal of Obesity, overweight individuals aged 25 to 60 who consumed eggs for breakfast experienced greater weight loss compared to those who ate a bagel. Starting your day with a protein-rich breakfast like eggs can help curb hunger and cravings throughout the day, potentially reducing overall calorie intake and keeping your weight in check.

How to eat eggs for weight loss?

Eggs are an excellent option for a low-calorie, high-protein meal, making them ideal for those aiming to lose weight. Consuming eggs in breakfast is particularly beneficial as it helps reduce overall calorie consumption throughout the day. There are several enjoyable ways to incorporate eggs into your weight-loss diet:

• Boiled eggs
• Poached eggs
• Scrambled eggs
• Omelette

To maximise the benefits of eggs for weight loss, avoid high-calorie toppings like cheese and bacon. Instead, enhance flavour with herbs and spices. Incorporating plenty of vegetables not only adds variety but also promotes a feeling of fullness with fewer calories.

How many eggs should a person eat?

According to the US Department of Agriculture, one egg contains approximately:

• 75 calories
• 5 grams of fat
• 6 grams of protein
• 0 carbohydrates
• 24 milligrams (mg) of calcium
• 5 mg of magnesium
• 67 mg of potassium
• 70 mg of sodium
• 210 mg of cholesterol

Eggs are rich in vitamins A, D, and B12, as well as choline, which boosts metabolism and aids in weight loss. For most individuals, consuming 1-2 eggs daily as part of a weight loss diet is generally considered beneficial.

Who should avoid eating eggs?

However, those with specific health conditions, such as diabetes or heart disease, should consult a healthcare provider for better advice on egg consumption due to cholesterol concerns.