Eggs and Weight Loss
By Katy Beacher
One of the most nutritious foods you can eat are eggs. They contain large amounts of healthy fats, protein and important vitamins. They are also low in calories, each having about 78 calories. The egg is high in nutrients, especially the yolks. A three egg meal contains about 234 calories and with a generous portion of vegetables you have a nutritious meal of about 300 calories. Of course, if you fry the eggs, you must add about 50 calories for each teaspoon of fat used.
Eggs are filling mainly because of their high protein content. High protein foods are known to be more satisfying and filling than those low in protein thus reducing the appetite and contributing to a feeling of fullness. It has been shown that an egg meal even produces fullness and reduces food intake for later meals. This is compared to meals with less protein but the same number of calories.
The Satiety Index is a scale that determines how well foods help you feel full and reduce later calorie intake. Eggs rank high in this scale.
High protein diets reduce cravings and those tormenting thoughts of food and reduce the need for late night binging or snacking.
All the essential amino acids are contained in eggs and in the correct ratios for maintenance and metabolism. You can increase your metabolism by 80-100 calories per day by consuming a high protein diet. This is because of the thermic effect which is the amount of calories used in the process of digesting, absorbing and storing your food. Thus, it takes more energy just to digest proteins than it does to digest fats or carbohydrates. So, it goes without saying that eggs, because they are high in protein, help you burn more calories.
It has been shown in studies that eating eggs for breakfast adds to a feeling of fullness and causes one to eat fewer calories over the next 36 hours in women and over the next 24 hours in men. People who ate eggs for breakfast felt more full. It has been shown that men ate 270-470 fewer calories at lunch and dinner after having eggs for breakfast.
Furthermore eggs are relatively inexpensive and easy to prepare, making it easy to add them to your daily diet. They are also available almost anywhere.
Eggs contain choline which promotes normal cell activity and liver function. It aids in the transportation of nutrients throughout the body. Choline also is important in the development of baby’s memory.
You are probably wondering why I haven’t mentioned cholesterol. There are recent recommendations from the American Heart Association, the American College of Cardiology and American Diabetes Association that no longer limit the intake of eggs or cholesterol. In fact, eggs are promoted as a part of a heart healthy by such organizations as Health Canada, the Canadian Heart and Stroke Foundation the Australian Heart Foundation and the Irish Heart Foundation.
So, it seems, eggs can be the “go to” food for hungry dieters. They are not only cheap they are easy to prepare. Keep a few hardboiled eggs handy in the refrigerator for snacks.
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