- Boiled Egg Diet: How Many Eggs Should You Have in a Day?
- Eggs and weight-loss
- The Boiled Egg Diet: A Detailed Beginner’s Guide for 2020
- Why Are Eggs So Great for Weight Loss?
- Main Components of the Boiled Egg Diet
- The Dietitian’s Analysis of the Boiled Egg Diet: Make it Better for You
- How to Change the Boiled Egg Diet to Your Advantage
- Application of Dietary Practices for Weight Loss
- Other Diet Tips For Weight Loss
- Eggscellent Ways to Make Eggs (Perfect Hard Boiled Eggs)
- The Bottom Line on the Boiled Egg Diet
- The Hard Boiled Egg Diet
- Unscrambling the Facts: How Eggs Can Help You Lose Weight
- Why does eating eggs help you with weight loss?
- 9 Health Benefits of Eating Eggs for Breakfast
- What came first the chicken or the egg? We may never know, but we do know there are many reasons to make eggs an essential part of your diet.
- Call for an Appointment(800) USC-CARE (800-872-2273)
- Reasons to Eat Hard-Boiled Eggs for Breakfast
- Ditch the Traditional Ways of Boiling Eggs
- Last Few Words
Boiled Egg Diet: How Many Eggs Should You Have in a Day?
We now live in a world where it is almost impossible to escape the pervasiveness of processed food items. Not only ready-eat-meals but most of the raw ingredients that go into cooking our final meals are also processed in nature. This has led to a departure from the processed to what can be naturally procured and included in the diet. As more and more people struggle to maintain a healthy work-life balance, little attention is given to the daily diet. This facilitates fad-diets to make inroads into our lives. While little is known about the actual efficacy of most of these popular diets, they are exceptionally alluring in making some of us fall as their prey.
One of our recent discoveries was The Boiled Egg Diet. The boiled egg diet has several versions, and one of them looks like a recipe for self-destruction – where you’re supposed to have boiled eggs for all your meals! Eating close to 6 eggs in a day! Sounds like a meal plan for a person prepping for some serious athletic competition. It is a well-known fact that eggs are a good source of protein and fat. Going overboard with them and depriving your body of the essential food groups will surely result into weight-loss but deprivation of other essential nutrients as well. Bottom-line? No you shouldn’t have 6 eggs in a day. Experts suggest one or maximum two eggs in a day. Eggs can heat your body from within, so in peak summers, one is advised to stick to just one a day. Excessive egg consumption can lead to lead to elevated cholesterol levels.
(Also Read: 10 Best Egg Recipes)Boiled egg calorie: If you take out the yolk, eggs are very low on calories,
Eggs and weight-loss
Eggs are a storehouse of nutrients. Eggs are a source of high quality protein. Proteins repair muscles, manage blood sugar levels, provide immunity and strength. Eggs have been tied to initiate weight-loss. However, the yolk has been notoriously linked with increasing cholesterol levels and triggering weight gain. Because of this very reason, people on high intensity fitness regime consume eggs sans yolk. Experts all over the world picked up the concept of The Boiled Egg Diet and modified it to make weight-loss plans that not only ensure healthy weight loss but regular supply of essential micronutrients as well.
Eggs, when consumed for breakfast, have been known to induce satiety in people keeping them feel full for long. Eggs are loaded with protein, if you are burning calories, there is nothing like eggs to replace the loss of fat with some lean muscle. These are thermogenic and help boost metabolism and burn calories. One of the studies published in US National Library of Medicine, National Institutes of Health studied 30 women with BMI of at least 25kg/M2. The participants aged between 25 and 60 years nd were made to have eggs for breakfast. It was found that, “during the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy. Energy intake following the egg breakfast remained lower for the entire day as well as for the next 36 hours”.
(Also Read: Is Eating Eggs in Summer Bad for Your Health?)
Boiled egg nutrition:Eggs also help in maintaining healthy and strong bones and muscles.
Eggs also help in maintaining healthy and strong bones and muscles. It should be kept in mind that an average adult, with moderate intensity exercise routine, should not consume more than 2 eggs in a day. How you have eggs is also important. Boiled eggs are your best bet as they are devoid of any excess oil or additional fat or calories. Few other versions of The Boiled Egg Diet may advocate consuming a couple of eggs at least twice a day with a mix of vegetables, salads or fruits. These diet regimes are predominantly based on the elimination or regulating of carbs in the diet to induce weight loss.
“I would never recommend such a diet; it is too much of cholesterol and fat on the body. A maximum of 2 eggs a day would suffice for an average adult – one whole and one egg white – best consumed during breakfast. Egg whites source you with quality protein. Those who require more protein can easily meet the requirement through other food items like lean meats. Boiled eggs are one of the best ways to consume eggs. Don’t forget, you can always poach them or bake an omelet, these are all healthy,” Dr. Rupali Datta, Ex-clinical Nutritionist, Fortis Hospital, New Delhi.
Weight loss should always be achieved by a balanced mix of good diet and a consistent fitness regime. Play around with your exercise routine in case you have hit a plateau or are unable to lose weight. Cutting down on a food group or consuming an excess of some item will always lead to nutritional imbalances in the body. Also, the achieved weight loss will be transitory, short-lived, unhealthy and will resurface once you are back to your regular routine.
The Boiled Egg Diet: A Detailed Beginner’s Guide for 2020
Eating eggs to lose weight sounds weird, right? Yet many people are finding that the boiled egg diet is the perfect solution to their short-term weight loss goals.
Some users claim to lose up to 20 pounds in 2 weeks or less! Now that’s some motivation that will send you straight to the store for a fresh carton of eggs.
But, before you get too excited, you need to learn all about the boiled egg diet and how it works.
This article will help you learn everything you need to know about the boiled egg diet, what’s so great about eggs, how to analyze the diet, the results you can expect and how to get actual weight loss results. You’ll even learn some tried and true weight loss tips!
How much weight do you wish to lose? Less than 5 pounds 82 ( 1.2 % ) Between 5-10 pounds 830 ( 12.15 % ) Between 10-20 pounds 1834 ( 26.84 % ) 20+ pounds 4086 ( 59.81 % ) Back
Why Are Eggs So Great for Weight Loss?
Concerned about cholesterol? Don’t be—unless you struggle with high cholesterol, this short-term diet is unlikely to make a difference, especially if you’re eating other foods as well!
Likewise, more recent research has shown that our blood cholesterol is not affected by the cholesterol in our food choices. It is the saturated fats and trans fats we consume that affect blood cholesterol.
Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, you’ll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals (1).
Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a food’s digestibility and availability of its protein.
When a food has a similar amino acid profile to our own bodies, it has a higher biological value.
Such proteins are also called “complete proteins” or “high quality protein.” Most animal and soy products are known as complete proteins.
When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from the boiled egg diet is getting digested into your body.
Nutrition Content of Eggs
As stated, the egg has about 75 calories and 13 different vitamins and minerals. One egg has a whopping 7 grams of protein, and the low-calorie option is perfect for weight loss.
Eggs contain vitamin D, phosphorus, vitamin B12, and essential amino acids. Eggs also contain 15% of your daily riboflavin intake and also include folate, iron, vitamin B6, and zinc.
Main Components of the Boiled Egg Diet
The main draw to this egg diet is that it’s a high protein, low-carb and low-calorie diet. While there are no universal guidelines, there are some dieting trends from source to source.
Let’s take a look at the main components of the boiled egg diet. From there, we will show you how to take the best parts of this egg diet and make it better for you to get long-term, successful weight loss.
What You Can Eat
The boiled egg diet promotes high consumption of lean proteins. Lean proteins include:
- Lean fish
Per the guidelines, dieters are to start the day with boiled eggs and then consume eggs or other lean proteins for lunch and dinner. As a side to your meals, include “low carb” fruits and vegetables such as:
- Green leafies
What You Can’t Eat
As you may have guessed, the boiled egg diet is highly restrictive. It aims to cut calories and eliminates many different foods. Here is a list of foods that are to be excluded from the diet:
- Junk food
- Sugary drinks (i.e. soda, juice, sports drinks)
- Fried foods
- Fatty meats (i.e. red meat, pork, fatty fish)
- Foods with “processed sugars
How the Boiled Egg Diet is Structured
The idea of the boiled egg diet is that it is meant to be short term. Over a span of two weeks on the diet, the dieter may lose lots of weight very quickly. If you take a look at how the diet is structured, perhaps you can see why people may be losing weight within two weeks with this egg diet:
- You can only consume three meals per day.
- Snacks are not allowed.
- You must only consume calorie-free beverages (i.e. water).
- Meals consist of a lean protein + vegetables and/or fruit.
Follow this for two weeks for weight loss. Once the boiled egg diet is complete, however, a normal diet can be resumed. Sounds super easy, right? Check out the Dietitian’s thoughts about this diet and how you can pull the most effective parts of this diet to work for you.
The Dietitian’s Analysis of the Boiled Egg Diet: Make it Better for You
When it comes to any diet craze, chances are: If it sounds too easy or too good to be true, it probably is! One thing to remember is that any extreme fad diet can make you lose weight quickly. The real struggle is keeping the weight off. For the ultimate weight loss guide, click here.
As mentioned earlier, eating eggs is a great way to get good quality protein for minimal calories. This is perfect for weight loss! In one study, those who ate a low-calorie diet and eggs for breakfast lost more weight than those who also followed a low-calorie diet, but ate bagels for breakfast.
Also, clear cut guidelines like “no junk food” are helpful for people to get started on a weight loss eating plan. Since this diet tells you to limit junk food, alcohol, sugar-sweetened beverages and the like, you will probably drastically decrease your calorie intake when you stop eating those foods. Decreases in calorie intake help with weight loss.
Another pro to the boiled egg diet is that it promotes consumption of vegetables and fruit at every meal. Aside from these foods being lower in calories, fruits and vegetables provide fiber, water, vitamins and minerals. All of those components are part of a healthy diet.
Extreme, short term diets rarely lead to sustainable weight loss (2). In fact, fad diets like the boiled egg diet can lead to yo-yo weight loss where you drop weight on the diet, only to gain the weight back once your diet goes back to normal. According to the research, yo-yo weight loss (aka “weight cycling“) can actually negatively impact your health!
While the boiled egg diet promotes consumption of lean protein, fruits and vegetables, cutting out entire categories of food is unsustainable for the long term. For long term compliance with healthy eating and weight loss, it is important to choose an eating pattern that incorporates all foods. A healthy eating pattern allows for occasional consumption of your favorite treats.
Another con to consider is how the egg diet is structured. Since the dieter is only allowed to consume three meals per day, they run the risk of being left hungry. Regardless if you are trying to lose weight, excessive hunger will not help you solve your weight loss problem! Not only is excessive hunger an indication that we are not eating enough calories, it will also make us want to “binge” at our next meal, leading to more calories consumed at that meal.
How to Change the Boiled Egg Diet to Your Advantage
Now that you understand the pros and cons to the boiled egg diet, you can pull the best practices and use them to your advantage. Here are some tips you can do to ace the system and lose weight that will last:
Restructure Your Plate
Use the boiled egg diet eating plan as motivation! By making a few dietary changes, you can have a healthy plate that promotes weight loss:
- Lean Protein: Choose eggs, lean poultry, beans/legumes, textured vegetable protein, and lowfat or nonfat milk, yogurt, and cheese. These give you lots of protein for less calories.
- Fill your Plate with Fruits and Veggies: Choose colorful vegetables to be the main part of your meal! Filling your plate with non-starchy vegetables and fresh fruit can help you keep your calories in check. Note: This does not include corn, potatoes and peas.
- Choose Complex Carbs: Keep yourself satisfied and healthy by including one serving of starches or grains at each meal. Carbs give us essential energy to feel good and get active. Add a serving of whole grains, potatoes, corn or peas to the meal.
Cut Down on Junk Food
The boiled egg diet targets several types of foods that should be decreased in the diet. Whether you are trying to lose weight and/or eat healthier, limit consumption of these foods to every once in a while:
- Honor the Alcohol Recommendations: Alcoholic beverages are often loaded with calories, so treat them like a dessert. Limit alcohol consumption to at most 200 calories per day. According to the Dietary Guidelines for Americans, women should limit alcohol to one drink per day. For men, limit alcohol to two drinks per day.
- Choose Nutrient-Rich Snacks and Desserts: Make easy switches in your snacks and desserts to promote health and weight loss. Choose Greek yogurt instead of ice cream for added protein. For cutting down on calories, choose plain, air-popped popcorn instead of chips.
- Don’t Drink Your Calories: We can get lots of sugar, calories and/or fat from certain drinks. Choose low-calorie or non-calorie beverages like water or sparkling water. Flavor your beverages with citrus or low-calorie sweeteners like Stur droplets. If you consume loaded coffee drinks, decrease or omit the cream, sugar, syrups and toppings.
Get the Most out of Your Eggs
Still excited to try adding more eggs into your diet? Know the different types of eggs out there! Contrary to what many sites and people suggest, the health of the hens that your eggs come from is important. You can choose to purchase healthier eggs. How?
- Purchase Local: If you want to help the environment and help your community farmers, choose local eggs! Buying at a local market can help you determine where and how the hens live. Knowing this can help you determine the overall quality of their eggs.
- Look for Omega-3s: Certain egg brands have higher amounts of omega-3 fatty acids. This is achieved when the hens are fed flaxseed, which is rich in omega-3s, and the nutrition is transferred to the yolk. Organic, vegetarian and nutrient-enhanced eggs will typically include higher levels of omega-3 fatty acids and may also feature lesser amounts of saturated fats and cholesterol than conventional eggs (3). Eggland’s Best is one brand that has higher omega-3 amounts in their eggs.
- Consider Ethics: The hens that lay eggs can come from a variety of different environments. Some hens are kept “cage-free” or “free-range” so do your research on specific egg brands if chicken ethics are important to you. You may find out that some of these claims are not completely what they seem.
For more information on food labeling and facts, visit the USDA Website. If you are interested in egg-specific labeling guidelines, click here.
Application of Dietary Practices for Weight Loss
As mentioned before, you should not rely solely on any one food for your nutrition. Our bodies need different types of food in order to maintain optimal wellness. Extreme versions of the boiled egg diet are restrictive and only allow dieters to eat boiled eggs and water. However, this is dangerous and unnecessary. Include a variety of key foods and use the information in the “How to Change the Boiled Egg Diet to Your Advantage” section above.
Sample Meal Plan for Weight Loss
We take the better parts of the boiled egg diet and make it healthier (and more sustainable). Try this meal plan today! If you want a completely individualized meal plan, consult a Registered Dietitian.
Diet Meal Plan
Snack Ideas (consume 0-1 snacks per day): 8oz lowfat or nonfat milk, 1 lowfat or nonfat string cheese, 1/4 cup nuts, 1 serving of fruit, 1 cup raw veggies with 2 Tbsp of dip
Other Diet Tips For Weight Loss
Use Veggies to Your Advantage
With the exception of potatoes, corn and peas, low-carb veggies such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, and eggplant are low-calorie foods that can help you bulk up your meals. Pile these veggies on your plate to keep you full for minimal calories.
Drink Your Water
It’s also very important to drink plenty of water as you optimize your protein and fiber intake during the boiled egg diet. For those who normally don’t consume lots of fruits and vegetables, add them slowly and stay hydrated to avoid constipation. Also, if you are starting to increase your protein intake, hydration is key. This is because high levels of protein can also constipate you or be taxing on your major organs. Above all, water is essential for any weight loss strategy. Water helps to flush out your kidneys, keeps you full and keeps your skin and brain healthy.
You should aim to get at least 9-13 cups of water a day depending on your size and activity level. A person who exercises or has a high activity level will need to consume more water than people who tend to be more sedentary. There are water calculators online that can help you determine how much water you should be drinking.
Oftentimes people think they’re hungry when really their brain is telling them that they are thirsty. Before reaching for food, drink a glass of water. This will help you to feel full and more accurately determine how much food you need to consume to satisfy your hunger. Dehydration can cause you to overeat!
Practice Calorie Control
When trying to lose weight, calorie control is a must. For specific recommendations, see a Registered Dietitian. However, according to Harvard Medical School, women should not consume fewer than 1200 calories per day and men no fewer than 1500 calories per day (4). Consuming less than these thresholds could deprive you from essential nutrients. Nowadays, there are many apps to help you track your food intake and learn about the calorie content of food.
Learn About Portion Size
Portion sizes of foods can help you know if you are eating too much or too little of a certain food item. Use portion size to check yourself and as means to make changes to your diet. Portion sizes are generally compared to regular household items for easy visualization. Check out a great portion size guide here.
Know Some Easy Weight Loss Hacks
Who doesn’t like to be told some tips for success? Here are some tried and true ways to cut down on calories.
- Instead of two slices of bread for a sandwich, use one slice for an open-faced sandwich
- Swap bread with a lettuce wrap or small tortilla
- Swap conventional rice for cauliflower rice
- Instead of candy or sweets, have fresh fruit
- Instead of wheat pasta, try veggie noodles or bean pasta
- Instead of soda, try seltzer water with non-caloric flavoring (i.e. citrus)
- Instead of ice cream, choose protein-packed Greek yogurt
- When consuming greasy food (i.e. pizza), take a napkin and soak off the grease
These simple switches can really reduce the number of calories you consume. Try to implement 1 to 2 of these hacks today.
Eggscellent Ways to Make Eggs (Perfect Hard Boiled Eggs)
Ever hard boil eggs and gotten frustrated because the shell sticks to the egg? You’re not alone. Don’t waste your eggs—especially if you’ve splurged on the omega-3-rich eggs. We have some tips on how you can hard boil eggs and make them perfect right at home.
Here’s how you can make perfect hard boiled eggs at home:
- Using a safety pin, poke a hole a one end of each egg. This will help the shell come off later!
- Put your eggs in a pot and cover with cold water.
- Turn the burner on high and bring to a boil.
- After water begins boiling, let eggs boil in water for about 10 minutes (For softer yolks, boil for less than 10 minutes; For firmer yolks, boil longer than 10 minutes).
- After this, turn off the burner and immediately drain the pot.
- Fill the pot with cold water again to cover the eggs.
- Due to the temperature of the pot and eggs, it’s inevitable that your eggs will become warm again. You do not want this—you want cold eggs in cold water. Pour some ice cubes into the water. Let the eggs sit for 10-30 minutes in the cold water.
When you return to peel the eggs, the shell will come right off—leaving you with no wasted eggs and perfectly hard boiled eggs every time!
Change It Up
To shake things up, here are some other things you can do with your hard boiled eggs:
- Chop up and use as a salad topping
- Mash up and put on toast or on a sandwich
- Dice up to use egg salad or pasta dishes
- Finely chop and throw over fresh or cooked vegetables
- Add to rice, quinoa, or couscous
Can I Cook the Eggs Other Ways?
Yes! You can absolutely cook your eggs in other ways. Here are a few methods you might consider:
- Scrambled eggs: Add onion, garlic, fresh herbs, tomatoes, spinach, etc. For lowering calories, use a cooking oil spray instead of a liquid oil or butters.
- Fried eggs: Again, pile on the veggies! Use cooking spray to fry.
- Egg salad: For a healthy switch with good fats, make egg salad with avocado instead of mayonnaise. Add in some celery and onion for flavor and fiber.
- Deviled eggs: Instead of mayo (and less guilt), choose avocado or hummus.
Regardless of how an egg is prepared, always remember that method of cooking and added ingredients will all play into the calorie count of the meal. Controlling portions will help you enjoy all types of eggs while trying to lose weight.
Spice Up Your Eggs
Eating a hard boiled egg by itself gets pretty old. Here are some yummy suggestions to add to your eggs:
- Mustard (especially coarsely ground mustard or Dijon mustard)
- Salt and pepper
- Tamari or soy sauce
- Hot sauce
Even though eggs are great, they can get boring! Keep your diet varied and well-rounded so that you can stick to your eating plan for the long term.
The Bottom Line on the Boiled Egg Diet
As we have discussed, the boiled egg diet has become a popular weight loss fad that is restrictive and not sustainable for the long term. Now that you know the Dietitian’s analysis of the diet, you have the tools you need to create a better and more sustainable weight loss plan.
While eggs can be part of a healthy weight loss diet, make sure your meal plan is well-rounded. We discussed easy guidelines like drinking plenty of water, choosing lean protein and piling up the vegetables. When it comes to long term and sustainable weight loss, choose an eating pattern that emphasizes healthy foods, controls calories and is non-restrictive.
The Hard Boiled Egg Diet
What is it?
The Boiled Egg Diet is a lose-weight-quick diet growing in popularity around the world, and everyone loves it for a reason: It’s easy to follow, budget friendly, and doesn’t leave you hungry all the time (like many other diets do).
How does it work?
The diet is simple; you stick to lean proteins and aim to cut calories. This means eating a lot of eggs, chicken, turkey, and lean fish for protein– boiled eggs for breakfast and eggs or other forms of protein for lunch and dinner. On the side, you can eat low carb fruits and vegetables, like these:
In addition to focusing on fueling your body with positive proteins, fruits, and veggies, the Hard Boiled Egg Diet also aims to cut calories. To do so, you must cut processed and fried foods, sugars, salt, fatty meats, and alcohol. (Extra Perk: With this kind of change, most people find they have so much more energy throughout the day!)
See a sample hard boiled egg diet plan here.
Is it good for you?
Like all diets, there are pros and cons to the boiled egg diet. Eggs have such great nutritional value–being so high in protein, low in fat, full of vitamins and minerals (vitamin B-12, vitamin D, vitamin A, vitamin B-6, Iron, Calcium, and Magnesium), and low in calories. If you’re concerned about cholesterol, don’t be; a recent study shows that eating 1-3 eggs per day resulted in increased HDL (“good”) cholesterol, decreased blood pressure, and did not change LDL (“bad”) cholesterol levels. The cholesterol present in eggs actually escalates the body’s ability to maintain high HDL levels (read more about eggs and heart health at our “Fueling Fitness with Protein” blog here). Additionally, cutting out junk food in general is an important and health-benefiting factor of the Boiled Egg Diet, along with bringing more fruits and veggies into your daily intake. These general habits are beneficial to start practicing for a quality life overall.
A main concern some have with this diet is the fact that it’s a short term way many use to lose weight quick. Some have lost 20 lbs in 2 weeks on this plan. The most important thing is to make sure you talk to your doctor beforehand and avoid going to an extreme with your diet plan. We recommend you cater this diet to your personal lifestyle and integrate it with your current diet to create sustainable healthy eating habits–this way you can lose weight and be able to keep it off in a healthy manner.
Whether you’re planning on starting the Boiled Egg Diet or you just want some delicious recipes for your day to day life, check out our delicious recipes here.
Eating more eggs is a fantastic way to give yourself a health boost. Eating whole eggs is vital: the goodness of eggs is found in the yolk (containing over 90 percent of an egg’s calcium and iron) and the white (containing almost half the egg’s protein). If you’re not eating eggs regularly, here are five reasons why you should.
One little egg is packed with several vitamins essential to your health:
- Vitamin B2 (riboflavin), which helps your body to break down food into energy
- Vitamin B12 (cobalamin), vital for producing red blood cells
- Vitamin A (retinol), which is great for your eyesight
- Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer
Vitamins A and B2 are also important for growth, so make sure your kids are eating eggs regularly, too.
2. Boost your weight loss
Did you know that eating eggs can help you lose weight? This might come as a surprise to those who think of eggs as fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.
This is probably because eggs keep you full for longer, meaning you’re less likely to succumb to a mid-morning snack or stuff yourself at lunchtime. And although eggs contain cholesterol, this is ‘dietary cholesterol” is different from the ‘blood cholesterol’ in your body. Despite the health recommendations of the past, there’s no evidence that eating eggs will increase your blood cholesterol levels.
3. Take in essential minerals
Eggs are packed with iron, zinc and phosphorus, which minerals that are vital for your body. Women need plenty of iron due to menstruation, and not getting enough could leave you feeling tired, run down and grumpy. Zinc keeps your immune system in top form and helps your body turn food into energy. Phosphorus is important for healthy bones and teeth.
And, as a bonus, there are some trace elements (minerals you need in small amounts) in eggs: iodine, required to make thyroid hormones, and selenium, an antioxidant that can help cut your risk of cancer.
4. Indulge in low-calorie protein
One medium egg contains just 70 to 85 calories and about 6.5 grams of protein. That means three eggs (210 to 255 calories) provide 19.5 grams of protein: the average woman needs about 50 grams a day, so that’s almost half of your daily intake. (Actual protein needs depend on your weight and level of activity; talk to your doctor to get specific requirements for you.)
Eating more eggs, like a three-egg Spanish omelette, or three scrambled or poached eggs on toast, will keep you full for hours.
5. Prevent breast cancer
Research by Harvard University found that eating eggs as an adolescent could help prevent breast cancer as an adult. In 2005, another study showed that women eating at least six eggs per week had a 44 percent lower risk of developing breast cancer than women who ate two or fewer eggs each week.
Plus, researchers from the University of North Carolina found that choline (present in egg yolks) can reduce the risk of breast cancer by 24 percent. An egg yolk contains 125.5 milligrams of choline, about a quarter of the recommended daily intake. So, just two poached eggs for breakfast provies half your choline for the day.
Unscrambling the Facts: How Eggs Can Help You Lose Weight
Eggs are low in calories
One large egg has only 78 calories. Successful weight loss depends on lowering your daily calorie intake. Even if you eat a generous serving of vegetables, you can still have up to three eggs at a meal without going over 300 calories.
Weight Watchers gives eggs a zero in its points system. The lower the points, the healthier the food — eggs are on par with broccoli and celery.
Pro tip: Be mindful if you choose to prepare eggs with a fat. Oil or butter can add at least 100 calories per tablespoon.
Eggs are super dense, in a good way
Nutrient-dense, that is. If you’re trying to eat less, you want the most bang for your calorie buck. Eggs are loaded with benefits.
People who eat one to three eggs a day have higher levels of:
- HDL (“good”) cholesterol
- zeaxanthin and lutein (antioxidants that contribute to eye health)
- vitamin D (which promotes bone health and immune function)
- choline (which boosts metabolism and aids fetal brain development)
Pro tip: For an added boost, look for eggs high in omega-3 fatty acids. Omega-3s are good for your body because they help you absorb fat-soluble vitamins.
Omega-3s may increase circulation and decrease your risk of heart disease, arthritis, and cancer. Our bodies don’t produce omega-3s naturally, so you need to get enough in your diet.
Eggs may boost metabolism
Eggs are nature’s perfect protein source — they have all the right ratios of essential amino acids, which are basically the building blocks of protein.
Eating a high protein diet can boost your metabolism by 80 to 100 calories a day. This is known as the thermic effect of food: You burn more calories when your body works to digest the protein in eggs.
Protein is no yolk: Eggs get grade A marks for their fullness factor
The science-y system for ranking how well a food fills you up is called the Satiety Index (SI).
Since a large egg has about 6 grams of protein and 5 grams of fat, it’ll keep you feeling full longer than a snack with less protein. You’ll be less likely to snack or overeat at later meals.
The average male couch potato needs 65 to 70 grams of protein a day, and the average less-active female needs about 55 grams. If you live a more active lifestyle, you’ll need even more protein.
Protein also helps build muscle, which can improve weight loss results over time.
Why does eating eggs help you with weight loss?
Eggs are a wonder food. They really help you in your fat loss journey.
Here the top 6 reasons why I think that eggs should surely be a part of your diet while on a fat loss program:
1) EGGS ARE VERY FILLING:
What is the one thing you need to practice while trying to lose fat?
Staying in a caloric deficit.
Considering eggs for fat loss is one of the best practices you can adopt.
Eggs are high in protein. Studies show foods that are rich in protein are more filling than those which are low.
In a small study, it was found out that people who consumed cereal for breakfast showed early signs of hunger than those who consumed eggs. Moreover, those who consumed eggs ate less amount in lunch.
Many people have experienced that they can easily reduce 200 to 400 calories just by including 3-4 eggs in their daily diet.
Eggs rank pretty high in the satiety index. The satiety index is a scale that ranks how fulfilling a particular food item is and how hungry a person feels after consuming it.
PRO TIP: Make a habit of consuming 2-3 eggs with some oatmeal for breakfast. This will keep you pretty full until your lunchtime.
2) EGGS BOOST METABOLISM:
Studies have shown that people who consume 2 eggs a day have an increased metabolic rate than those who don’t.
Protein can increase a person’s metabolic rate by 15% – 20%. Eggs being high in protein give your metabolism a boost.
This boost in metabolism is due to the work required to be done by your body to synthesize the protein you’ve eaten. This process is called the thermic effect.
Here’s a report if you want to have a look.
This enhancement in metabolism is also for carbs and fats but it’s highest for protein.
An increase in metabolism is directly related to increased fat loss.
3) EGGS HELP YOU ADD VEGETABLES:
Consuming eggs for fat loss is really good, but they can help you eat other fat reducing food items along with them.
Research shows that consuming vegetables is really necessary for fat loss. The heat generated in your body after eating those veggies is what helps you in burning calories.
These are some of the best fat reducing veggies. Eating them along with your eggs is really easy.
There are various ways you can include veggies with your eggs:
- Prepare a spinach and mushroom omelet for breakfast. It tastes amazing and can really help you to get those veggies in.
- Make scrambled eggs with beans and broccoli. This will again taste good and really help in your fat loss journey.
PRO TIP: Rather than eating the same boiled egg or scrambled eggs for breakfast, try mixing up things. This way you’ll not get bored.
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9 Health Benefits of Eating Eggs for Breakfast
What came first the chicken or the egg? We may never know, but we do know there are many reasons to make eggs an essential part of your diet.
Eggs have been a dietary staple since time immemorial and there’s good reason for their continued presence in our menus and meals. Not only do they offer culinary variety — hard-boiled eggs, omelets, deviled eggs and then some — they are also a source of protein, calcium and several vitamins and nutrients. Here are some of the benefits of incorporating eggs into your diet.
1. It’s a nutritious treat
Though relatively small in size, eggs pack a lot of nutrition and can be an important staple in a well-balanced diet.
One large boiled egg has about 77 calories and contains:
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- Vitamins A, B5, B12, D, E, K, B6
- Six grams of protein
- Five grams of healthy fats
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, clinical professor of medicine at the Keck School of Medicine of USC.
2. Eating cholesterol affects different people, well, differently
Yes, it’s true that eggs — specifically egg yolks — are high in cholesterol. A single large egg has approximately 186 mg of dietary cholesterol. However, before eliminating eggs from the menu, it’s worth investigating the dietary guidelines provided by the U.S. Department of Agriculture (USDA). One study suggests that eggs don’t raise cholesterol at all for about 70% of people. According to the researchers, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The remaining 30%, who are called “hyper responders,” can mildly raise total and low-density lipoprotein (LDL) cholesterol by consuming eggs.
“As with any food, the key here is consumption in moderation,” says Hong.
3. Eggs raise good cholesterol
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
4. Get some choline
Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain. One hard-boiled egg has about 147 mg of choline, which is 27% of the daily value recommended by the U.S. Food and Drug Administration (FDA).
5. Eggs help maintain your eyesight
As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health.
6. Some eggs are better for you
Omega-3 helps reduce triglycerides, which are a type of lipid fat in the blood. That’s why eating Omega-3 enriched eggs may be an option, particularly if you don’t enjoy other foods (fish, nuts, seeds) that are naturally rich in Omega-3. (If your triglyceride level is below 150, you’re doing well; 150-199 is borderline high; 200-499 is high; and 500 and above is considered very high.)
7. Get enough proteins and amino acids
Getting enough protein in our diets is an important way of helping our body’s health. Each egg contains about six grams of protein as well as helpful amino acids. Getting our share of protein for the day can help with weight management, increase muscle mass, lower blood pleasure and help our bones, as well.
8. They’re not bad for the heart
Despite what was believed in previous decades, there is no direct link between egg consumption and heart disease or stroke. But some studies show that people with diabetes who eat eggs increase their chance of heart disease. People who follow a low-carbohydrate diet and eat eggs have less of a chance of developing heart disease, some studies suggest.
9. It’s a filling meal
You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs. Whether you have an omelette for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.
by Ramin Zahed
If you are in the Los Angeles area and are looking for help with your dietary needs, schedule an appointment with one of our physicians by calling (800) USC-CARE (800-872-2273) or by visiting https://www.keckmedicine.org/request-an-appointment/.
Eating a healthy breakfast is probably the last thing that comes to your mind on a busy morning. Skipping breakfast, however, not only causes weight gain but also hampers your memory. A healthy and easy breakfast option that you can follow is eating hard boiled eggs for breakfast. Hard boiled egg not only helps you to shed extra kilos but also supplies with essential nutrients to kick-start your day. With the availability of KENT Instant Egg Boiler, preparing perfect hard boiled eggs is no longer a problem. In this blog, we discuss some reasons to eat eggs in the morning if you want to lose weight.
Reasons to Eat Hard-Boiled Eggs for Breakfast
Here are some of the reasons to include hard-boiled eggs for breakfast.
The presence of essential amino acids makes it easy for your body to use the proteins in eggs for maintenance. As eggs are high in protein, these can help to boost metabolism by up to 80-100 calories, thereby boosting your metabolism. Eggs also contain mono and polyunsaturated fats which reduce the absorption of cholesterol.
Low in Calories
Eggs are low in calories and contain only 78 calories along with the yolk. However, you can do away with the egg yolk if you want to lose some extra pounds fast. For a wholesome meal in the morning, you can include 2-4 eggs in your breakfast, which contain less than 240 calories.
Keeps you Full
Eggs help you stay full for a longer period of time, which will help you stay away from hunger pangs. The reason is eggs are a great source of proteins and also highly satiating. The high stative value of eggs reduces your appetite and also increase fullness to help you avoid hunger pangs.
Source of Good Cholesterol
Eggs increase the levels of HDL (high density lipoprotein), which is known as good cholesterol. People with a higher level of HDL are at a lower risk of developing heart diseases and other serious health problems. Eating two eggs a day can help in increasing your HDL level to a great extent.
Eggs contain two essential antioxidants – lutein and zeaxanthin. These antioxidants are linked to keeping your eyes healthy and safe from damage. These antioxidants protect your eyes from the harm caused by UV rays. In addition, eggs also reduce the chances of developing cataract at an early age.
Bad eating habits take a toll on your health, which leads to bloating. Outside food is one of the main reasons of a bloated belly. Ditching outside food is a tough option, especially if you are working. However, eating boiled eggs for breakfast and staying away from junk food can be of great help in preventing a bloated belly. Boiled eggs for breakfast will make you feel lighter as compared to eating something unhealthy for breakfast.
Maintains Brain Health
Eating right is extremely important to maintain your brain health. Eggs contain the perfect amounts of vitamins and minerals, which help in the functioning of your brain. The essential vitamins and minerals maintain the functioning of your brain cells, memory, nervous system and metabolism.
Ditch the Traditional Ways of Boiling Eggs
Boiling a perfect egg is easier said than done, especially on a busy morning. The task is even more difficult for bachelors or people who don’t have experience in cooking. Whether you are a student, working professional or travel frequently, an egg boiler can be easily carried wherever you go. The appliance helps you prepare soft, medium and hard- boiled eggs within minutes. All you need to do is add some water in the egg boiler and you will get perfectly boiled eggs in minutes.
Last Few Words
Considering the advantages mentioned above, it is safe to say that eggs are a great source of nutrients. If you don’t have time to prepare a cooked breakfast, you can always eat some boiled eggs. All you need to do is use the KENT Instant Egg Boiler. You can also easily carry this automatic egg boiler to hostels and hotel rooms. If you want to know more about KENT Instant Egg Boiler, .
It’s often said that breakfast is the most important meal of the day—especially if you are watching your weight. But not all breakfasts are created equal. Loading your plate with these not-so-healthy breakfast foods can ruin your diet and derail your goals, dietitians say.
Research suggests that one source of protein could be the ideal breakfast for weight loss—eggs. At least in studies funded by the American Egg Board, people who eat eggs for breakfasts can drop as much as 65 percent more weight over eight weeks compared to a control group that wasn’t restricting calories. (The research was published in the American Journal of Clinical Nutrition and the International Journal of Obesity.) And a study published in Nutrition Research suggests that eggs can stabilize blood sugar and suppress hunger, too.
Alyssa Pike, RD, Manager of Nutrition Communications for the International Food Information Council, suggests that for a nutritionally sound breakfast that is both nourishing and satisfying, people should focus on high-protein and fiber foods, because they can help you feel full longer. Think egg and avocado or egg on whole-wheat bread, she says. Caroline Apovian, MD, director of nutrition and weight management at Boston Medical Center, says that this feeling of fullness after breakfast helps cut down on grazing during the day. Grazing is one of the 13 reasons you probably aren’t losing weight.
Part of the reason eggs make a great morning meal is because they’re a satisfying protein source, according to Dr. Apovian: Two eggs deliver 180 calories and 14 grams of filling protein, she says. They also offer vitamins like B12, riboflavin, selenium, and vitamin A, Pike says. In addition, they’re cheap and easy to prepare. If you’re looking for more egg and breakfast inspiration, check out these 12 healthy breakfast ideas for any weight loss plan.