Are eggs good for weight loss and why - 5 proven facts

Calorie content and substance content (BJU)

First of all, it is worth understanding what dietary food is and what element, in general, can be considered such.

Important! Experts generally agree that a dietary product is not only low-calorie, but also has a low glycemic index, as well as a high fat content per unit of weight. The glycemic index is a relative measure of the effect of carbohydrates in food on changes in blood glucose (blood sugar) levels.

Considering the above fact and the beneficial properties of eggs for losing weight, a concept has emerged among nutritionists and nutritionists - a dietary egg. Traditionally, it is marked on store shelves with a special red stamp.

Important! Its main difference from the dining room is the storage period. Only that product whose shelf life does not exceed 7 days from the date of its removal can be considered dietary.

The substances contained in eggs, which last less than a week, are as beneficial as possible and are easily absorbed by the human body.

The number of calories contained in one medium-weight egg (no more than 70 g) is easy to calculate, knowing that the calorie content of 100 g of the product in question is approximately 159 kcal.

In addition to the kilocalories, an egg contains approximately 13 g of protein, 11 g of fat and 0.7 g of carbohydrates.

Considering the value of a “protein source” for the human body, it is also worth listing the main nutrients that can not only help someone losing weight get rid of extra pounds, but also maintain their health at the proper level.

These include:

• iron;
• calcium;
• copper;
• potassium;
• vitamins of group B, A, C, D, E;
• fluorine;
• sodium;
• phosphorus and so on.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Since eggs contain a significant amount of protein, they are rich in amino acids. The latter are protein monomers - substances from which protein molecules are formed. During the digestion process, amino acids are released from the protein entering the body, which are necessary for the human body to build its own proteins. Certain amino acids can be synthesized in the human body, but a number of others cannot. They are called irreplaceable. Because of this, their role in the processes of protein synthesis is much higher than that of non-essential amino acids. Eggs, in turn, are a valuable source of essential amino acids.

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List of foods you should avoid

There are many healthy foods suitable for satisfying night hunger, but there are even more foods that are very undesirable to eat at night. The thing is that many of them are not suitable for proper nutrition, so it is better to exclude them from the diet completely. Others take too long to digest and interfere with healthy sleep, which has a bad effect on both well-being and figure.

1. Fast food - pizza, hot dogs, burgers, chips and crackers - contains many calories and few nutrients.
2. Pickles and marinades whet the appetite and contain excess salt, which retains water in the body.
3. Red meat and fatty foods take too long to digest, so they are not suitable for a late dinner.
4. Pasta, pastries, and sweets contain a lot of carbohydrates, so it is better to eat them in the first half of the day.
5. Sausages and smoked meats contain a lot of salt and few nutrients.
6. Yogurts and curds with fillings are not only sweet, but also with a bunch of preservatives and dyes.
7. Alcohol has a bad effect on nighttime sleep and can cause overeating due to weakening self-control.
8. Mayonnaise and sauces based on it are a very high-calorie and useless product, although tasty.

The difference between boiled and fried eggs (scrambled eggs) when losing weight: which are considered dietary

When calculating the calorie content of eggs while following a diet to lose excess weight, it is advisable to take into account the method of preparing the product in question. The most popular options for preparing it are boiling and frying.

The main difference for someone losing weight in this case is the number of calories. One boiled egg contains approximately 75 kcal, and one fried in sunflower or olive oil is almost twice as much - up to 125 kcal.

Based on the information provided, if you follow the principles of a healthy diet and when you are losing weight, you should give preference to boiled eggs. An alternative to traditional scrambled eggs can be an omelet with skim milk, steamed or in the microwave, which significantly reduces the calorie content of the final dish.

Important! An egg, provided it is prepared accordingly, as well as correctly combined with a side dish (for example, vegetables), can be considered a dietary product that can not only satisfy hunger, but also saturate the body with vitamins and beneficial micro- and macroelements.

Features of steaming, microwave, multicooker and frying pan

Steam omelette can be prepared in a double boiler or in a water bath. This version of the dish is considered the most dietary. The step-by-step recipe is practically no different from the classic one using a frying pan. First, eggs are beaten, then milk, sour cream or water is added. The mass is poured into the steamer container and cooked for 10-20 minutes.

If you don’t have a double boiler, then boil water in a saucepan, place a colander in it so that it does not touch the water, but its bottom is well covered with steam. Pour the egg mixture into greased molds and place in a colander. If you use silicone molds, discard the fat.

Vegetables, meat and fruits need to be simmered for a few minutes before adding the egg mixture. After all, eggs cook faster than other ingredients.

Prepare an omelet in a slow cooker in the same way. Additional ingredients should be cooked in the “Fry” mode for about 7-10 minutes before adding the eggs. Then you should add the base and activate “Baking” for 20 minutes.

A diet omelette in the oven is prepared on a baking sheet or in silicone molds. Only vegetables, meat and fruits are first stewed in a frying pan, and then poured into the base. Cook the dish for about 20-25 minutes at 180 degrees.

The recipe for a diet omelet in the microwave is simple and quick. Just beat the eggs, add salt, add herbs, heat the bowl in the microwave for 1 minute at 600-800 power, and then pour the mixture in and place it inside again for another 1.5 minutes.

Which is better: white or yolk when losing weight?

Despite the fact of the integrity of the product, the white and yolk of an ordinary egg differ significantly in their calorie content and benefits for a person trying to lose extra pounds.

Nutritionists recommend eating no more than 1-2 yolks per day. This advice is due to the high fat content in this part of the product in question. This is also due to the significant cholesterol content in the yolk.

Those who are losing weight can eat boiled egg white without any restrictions when losing weight, even at night. This is due to its ability to neutralize “bad” cholesterol contained in the yolk.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Excessive cholesterol in the blood leads to the formation of cholesterol plaques on the walls of arterial vessels, which impairs blood flow in them. Because of this, the organs that are supplied with blood from these vessels do not receive enough oxygen-rich blood. As a result, their function is impaired. Considering the fact that atherosclerotic plaques do not form on one vessel, but can affect any arterial vessel, this leads to dysfunction of many organs and their systems. Also, the formation of an atherosclerotic plaque increases the risk of thrombosis. However, it is necessary to take into account the fact that cholesterol is necessary for the formation of testosterone. Therefore, both too low and too high blood cholesterol levels have a negative impact on health.

Moreover, it is this component of the product that contains an increased amount of amino acids, thanks to which muscle fibers are nourished and restored after intense physical activity, which is mandatory for people who want to lose weight.

Based on the information above, it seems logical to conclude that egg white is more useful for losing weight than its yolk.

Attention! Despite all the benefits of chicken egg whites, you should not exceed the recommended amount, otherwise kidney disease may develop with long-term use.

Composition of scrambled eggs

To prepare fried eggs, chicken, duck, goose, and quail eggs are used. The composition of the product depends on the conditions of poultry rearing, feeding, and age. Bird eggs contain:

An egg consists of two parts - the yolk (32%) and the white (61%). The latter is a white delicate substance, more viscous near the yolk, liquid near the shell. The chemical composition of protein is so balanced that 97% of nutrients are absorbed from the stomach into the blood without problems.

• ovalbumin – is a reserve of proteins for the development of embryos;
• ovotransferrin – has an antibacterial effect;
• lysozyme is an antibacterial enzyme that destroys bacterial cells and is an allergen;
• ovomucoid – allergen;
• Ovomucin - gives elasticity to the white; in older eggs the white is liquid.

The most important element of an egg is the yolk, which has a high calorie content of 53 kcal. It contains proteins (2.7 g), fats (4.51 g), cholesterol (139 g), polyunsaturated, monounsaturated, saturated fatty acids, which are well absorbed by the body. The vitamins contained in the yolk are useful for the growth and development of body cells:

• A – deficiency leads to deterioration of the condition of the skin, hair, vision, and immunity;
• E – protects cell membranes from damage caused by oxidative processes, preventing oxygen from contacting membrane lipids (antioxidant properties).
• B6 is an antidepressant, lowers cholesterol, promotes the synthesis of proteins, enzymes, hemoglobin, antibodies and other elements, has a positive effect on the heart and muscles.
• D – ensures the absorption of calcium and phosphorus, regulates cell reproduction, promotes the synthesis of hormones. It does not collapse during heat treatment.
• B12 – improves immunity, participates in the metabolism of fats and carbohydrates, and has a positive effect on the functioning of the nervous system. Deficiency causes anemia.

The yolk contains many macroelements. These are potassium, chlorine, iron, magnesium, iodine, zinc, phosphorus, calcium, sulfur, copper, manganese. Potassium and chlorine regulate the acid-base balance of the blood, water balance, and osmotic pressure. Iron is involved in the formation of hemoglobin and is responsible for attaching oxygen atoms to red blood cells, which it then transfers to the cells to participate in oxidative reactions.

Phosphorus and calcium, which are part of fried and scrambled eggs, are important for metabolic processes in bone tissue, brain function, cardiac muscles, and the nervous system. Cobalt promotes the synthesis of proteins, fats, carbohydrates, and helps reduce cholesterol.

Unloading options

Taking into account not only the low calorie content of eggs, but also a number of its beneficial properties for the human body, nutritionists have developed options for “egg” fasting days and even diets, the menu of which is based on the product in question.

Experts' opinions

Of course, the above methods of unloading the body have a number of contraindications.

That is why, when deciding to follow this kind of diet, as well as including eggs in the daily diet, it is advisable to familiarize yourself with the opinion of experts on this issue.

Attention! Before starting a diet, it is recommended to consult not only a nutritionist, but also your doctor. After all, the best option is to create a diet based on the conclusions of the attending physician.

Elena Selivanova, fitness trainer

Elena believes that eggs can rightfully be considered a dietary product, given their calorie content and glycemic index. However, it is important to understand that solely including the product in question in the daily diet of someone losing weight will be useless in achieving their goal.

Properly selected physical activity, coupled with a correctly composed diet, is the key to quickly getting rid of extra pounds without harm to health.

Nikita Tkachuk, bodybuilder

Nikita is convinced that eggs are perfect for regular consumption due to their nutritional properties for losing excess weight.

The most important thing, in his opinion, is to remember that this product can be considered healthy and dietary only if it is properly prepared, that is, boiled or steamed in the form of an omelette.

Mikhail Gavrilov, nutritionist

Mikhail is confident that everyone can lose weight, regardless of age and health.

As a specialist, he recommends including eggs in the daily diet only after making sure that there are no contraindications to eating this type of food.

Eggs are not only a source of protein and beneficial amino acids, but also a product that can cause irreparable harm to human health if not prepared correctly.

Attention! An insufficiently cooked egg may contain pathogens of a number of infectious diseases that affect the gastrointestinal tract. Increased attention should be paid to domestic chicken eggs, especially if chickens are kept with waterfowl. And you should generally avoid eating eggs of the latter due to their potential infectious danger.

Egg on a diet: can you eat it?

It is definitely possible, and even necessary. This is a product of animal origin, containing a large amount of useful vitamins, micronutrients and protein, which is so necessary for the body to build muscle joints. Yes, not only athletes need muscles. It is almost impossible to achieve a beautiful slim figure by eliminating protein or limiting its consumption.

Eggs are consumed as a separate product, boiled or fried; they can also be baked in the oven and cooked in a slow cooker. It can be added to salads as an ingredient and other dishes. The use is common in baking, however, when it comes to weight loss, you should forget about baking.

Main conclusions

Based on the above information about eggs and the opinions of experienced experts on this matter, the following conclusions become obvious:

1. Eggs can be considered a dietary product recommended for consumption by people on a diet due to their low glycemic index, calorie content and diversity of chemical composition.
2. When eating eggs to lose weight, it is important to pay special attention to the method of their preparation, as well as which of their components (white or yolk) is most healthy and low-calorie.

When deciding to follow an egg diet or a fasting day menu, it is important not only to think through your diet, but also to make sure that there are no visible contraindications, which, if ignored, can cause significant harm to your health without achieving results in losing weight.

Afterword

Chicken eggs are one of the best natural foods for weight loss. In addition, they are very beneficial for health, since egg yolk contains quite a lot of valuable vitamins and minerals, the deficiency of which is very common in our society, due to their poor content in the typical diet.

The benefit of eggs for weight loss is explained by the fact that they saturate well, reducing appetite and the total number of calories eaten during the day, and also, like any protein food, they have a thermogenic effect.

The best time to eat eggs for weight loss is probably breakfast. But the effect will be if you eat them for lunch, dinner or before bed.

The benefits of raw eggs for both weight loss and health are a myth.