Why are eggs a food for weight loss?

Why are eggs a food for weight loss?

Eggs ar among the healthiest foods you'll eat.
They are wealthy in high-quality macro molecule, healthy fats, and lots of essential vitamins and minerals.

Eggs also have some unique properties that make them weight loss friendly.
This article explains why whole eggs are a killer food for weight loss.

Eggs are low in calories
The easiest way to lose weight is to reduce your daily calorie intake.

A large egg contains only about 78 calories, but is very rich in nutrients. Egg yolks are especially nutritious (1).An egg meal usually consists of regarding 2–4 eggs. Three large hard-boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you can have a full meal for only around 300 calories.
Just be aware that if you fry your eggs in oil or butter, add about 50 calories for every teaspoon used.

BOTTOM LINE: A large egg contains approximately 78 calories. A meal consisting of 3 hard-boiled eggs and vegetables contains only about 300 calories.

Eggs fill up a lot
Eggs are incredibly nutrient dense and packed, mainly due to their high protein content (2).
Protein-rich foods are known to reduce appetite and increase satiety, compared to foods that contain less protein (3, 4, 5, ).

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during subsequent meals, compared to other meals with the same caloric content (7, 8, 9).

Eggs conjointly rank high on a scale known as the satiation Index.. This scale assesses how well food helps you feel full and reduces calorie intake later (10).

Also, eating a high protein diet can reduce obsessive thoughts about food by up to 60%. It can also reduce the desire to eat snacks in the middle of the night (11, 12).

BOTTOM LINE - Eggs rank high on the satiety index scale, which means they can help you feel fuller longer. Protein-rich foods, like eggs, can also help you eat less between meals.

Eggs can boost your metabolism
Eggs contain all the essential amino acids and in the correct proportions.

This means that the protein in eggs can be easily used by your body for maintenance and metabolism.
Eating a high protein diet has been shown to increase metabolism by up to 80 to 100 calories per day, through a process called the thermal effect of food .

The thermal effect of food is the energy required by the body to metabolize food, and is higher in protein than in fat or carbohydrates .

This means that protein-rich foods like eggs help you burn more calories.

BOTTOM LINE: A high protein diet can boost your metabolism by up to 80 to 100 calories per day, as additional energy is needed to help metabolize protein in food.

Eggs square measure a good thanks to begin your day
Eating eggs for breakfast appears to be especially beneficial for weight loss.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same caloric content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories for the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss in 8 weeks .

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake over the next 24 hours, compared to a bagel breakfast. Egg eaters also felt fuller .

Additionally, the egg breakfast elicited a more stable blood glucose and insulin response, while suppressing ghrelin (the hunger hormone) .

Another study in 30 fit and healthy young men compared the effects of three types of breakfasts on three separate occasions. These were eggs with toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast resulted in significantly greater satiety, less hunger, and less desire to eat than the other two breakfasts.

Also, eating eggs for breakfast automatically caused men to eat 270 to 470 fewer calories at lunch and dinner, compared to other breakfasts .

This impressive reduction in calorie intake was involuntary and effortless. All they did was eat eggs for breakfast.

BOTTOM LINE: Eating eggs for breakfast can increase your feeling of fullness and automatically make you eat fewer calories, for up to 36 hours.

Eggs are cheap and easy to prepare
Incorporating eggs into your diet is extremely simple.

They are inexpensive, widely available, and can be prepared in minutes.

Eggs are delicious in almost every way you make them, but they are often boiled, stirred, made into an omelette, or baked.

A breakfast omelette made with a couple of eggs and some vegetables is an excellent and quick breakfast to lose weight.

You can find many egg recipes to try on this page.

BOTTOM LINE: Eggs are inexpensive, available almost everywhere, and can be prepared in minutes.

Bring the message home
Adding eggs to your diet can be one of the easiest things to do if you are trying to lose weight.
They can cause you to feel fuller and assist you eat fewer calories throughout the day.

Additionally, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, may be what makes or breaks your diet for weight loss.