If you want to increase your protein intake in order to lose weight, this article will show you why boiled eggs are good for weight loss.
Eggs are among the best protein sources. In fact, nutrition experts voted them as the best source of protein.
They contain high-quality protein, 13 essential minerals and vitamins and only in 70 calories per egg.
According to WebMD, the egg also has disease-fighting nutrients like lutein and zeaxanthin, which reduce the risk of age-related muscular degeneration.
The choline content of eggs also helps in brain development and enhancing memory in adults.
Eggs are pretty much one of the best things that can happen to your meal.
People used to think that eggs had too much cholesterol and would limit their intake to two eggs a week.
However, the American Heart Association revised its dietary guidelines in 2000 and recommended that adults have at least one egg a day.
Some studies actually show that eating 3 whole eggs a day can lower your cholesterol.
Boiled eggs are even more nutritious than their fried counterparts since they don’t have extra fat/calories from the cooking oil or butter.
Why Boiled Eggs Are Good for Weight Loss
1. Eggs are highly nutritious
As I mentioned earlier, eggs are highly nutritious.
A hard-boiled egg contains only 75 calories but has a lot of essential nutrients.
If you eat one hard boiled egg each day you will get:
- Vitamins A, B2, B5 and B12
- Folate
- Phosphorus
- Selenium
- Vitamins D, E, K, B-6
- and as well as calcium, iron, zinc and omega-3 fatty acids
- antioxidants
2. Eggs help with muscle growth
According to the Centers for Disease Control and Prevention, eggs have a type of protein known as high-quality protein.
They contain all 20 essential amino acids. This makes them ideal for building muscle.
Research by the American Journal of Clinical Nutrition shows that eating whole eggs sparks better muscle repair than eating egg whites only.
Additionally, eggs contain omega-3 fatty acid DHA, vitamins, phosphorus and iron, which are essential for building lean muscle.
As you may know, building muscle boosts metabolism, which consequently enhances weight loss.
3. Eggs prevent blood sugar spikes
Eggs have a low glycemic index. This means they have little impact on your blood sugar levels.
A 2010 study in the British Journal of Nutrition showed that people with diabetes experienced improved blood sugar and cholesterol levels when they ate eggs instead of other animal protein.
You’re also less likely to eat high-carb foods if you add boiled eggs to your diet.
4. Eggs actually boost weight loss
Studies have actually proven that boiled eggs are good for weight loss.
A study published by the International Journal of Obesity showed two groups of individuals who ate the same number of calories for breakfast.
The group consisted of men and women aged 25-60 with a BMI of 25 and 50.
One group ate eggs while the other ate bagels.
After two months, the group eating eggs had lost 65% more weight and 16% more body fat than the group eating bagels.
The study showed that an egg-based diet when combined with a low-carb diet, enhances weight loss.
5. Eggs help break down fat
In addition to building muscle mass, eggs help break down fat, thanks to the nutrient choline.
Choline regulates fat metabolism in the liver meaning that when you eat eggs, your body will be less likely to accumulate fat.
Eggs also lower inflammation and improve your body’s ability to respond to insulin.
According to Medline Plus, Vitamin B12 in eggs also breaks down fats. Vitamin B12 helps increase energy, which boosts metabolism and helps your body burn fats.
6. Eggs are low in calories
You probably know that you can’t lose weight without a caloric deficit.
Well, it’s very easy to maintain a calorie deficit when you eat boiled eggs.
They are very low in calories and will keep you full for longer.
A meal that has two hard-boiled eggs, half a cup of lentils, and a cup of mixed vegetables will be filling, highly nutritious and only has a total of 350 calories.
You will lose weight fast without being hungry all the time if you eat this kind of meal at least once or twice a day.
7. Eggs are super easy to prep
This is one of the main reasons why boiled eggs are good for weight loss.
Unlike other healthy meals, boiled eggs are very easy to prepare.
All you need to do is put them in water and let it boil for 10 to 15 minutes.
Flavoring boiled eggs is pretty easy, too.
Simply sprinkle cinnamon or chili peppers on them.
Cinnamon will help regulate your blood sugar while chili will boost your metabolism.
8. Eggs are easy on the wallet
Eggs are cheap so they won’t put a dent in your budget as you go on your weight loss journey.
Most people use the excuse that eating healthily is expensive but it’s not.
You can lose weight without breaking the bank by eating lots of legumes, hard-boiled eggs, frozen veggies, and the fruits in season.
9. Boiled eggs have many options
If you like variety in your meals, boiled eggs give you many options.
Due to their bland nature, boiled eggs can be used in many combinations.
Boiled eggs can be chopped up and used as part of a vegetable salad.
They can be eaten by themselves, and only need a little salt and pepper for seasoning.
You can also eat them as deviled eggs. These are hard-boiled eggs whereby you take out the yolk and mix it with different spices then pipe it back on the egg white.
However, you need to learn how to cook healthy delicious meals if you want to eat healthy for a lifetime.
10. Eggs are easily available
Unlike other health foods, eggs are easily and readily available nearly everywhere you go.
Some foods are hard to source because they are organic or because they can only be found in specific shops.
Food items like fruits may require you to spend a pretty penny if you are buying a fruit that isn’t in season.
Eggs are available all year round so you won’t have to schedule your diet around farming practices.
It is important to note that simply adding boiled eggs to your diet will not help you lose weight. You need to add these 5 veggies to your diet.
They are among the top foods recommended in the VFX body program. A plan designed to help women lose belly flab without working out for hours or dieting.
Do you know other reasons why eggs are good for weight loss?
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