An egg is a highly nutritious food that is packed with proteins, vitamins, and minerals.
One egg contains vitamin A, B12, B2, B5, E selenium, zinc, manganese, folate, iron, calcium, and potassium as nutrients. Because of such powerful nutrients, you can achieve weight loss goals through this simple food.
In case you’re wondering whether this is true, think of the egg as a home for unborn chicken. They need to have all their dietary needs met in this temporary ‘shelter’.
It’s no wonder humans can benefit from these nutrients too. The following are some of the ways your body will derive value from eggs.
Benefits of Eating Whole Eggs for Breakfast
1. They Contain Healthy Fats
Fats are not always a bad thing. In fact, for you to lose weight healthily, you need healthy sources of them.
Fat in the right proportion makes you feel full for longer. A low-fat cereal may subject you to uncontrollable hunger pangs.
Additionally, an egg has the yolk, which is rich in good cholesterol. You would also be able to absorb essential nutrients more easily when you have fat in your body.
Since the combination of protein and fat in an egg tastes good, you are less likely to look for unhealthy sauces or condiments to make it more delicious.
2. Whole Eggs Help Build Muscle
Eggs contain all essential amino acids that your body requires for building new tissue. Each egg has about 3.6g of protein. If it is a large egg, you would get about 4.4g of protein.
When you eat proteins, you are able to maintain or build lean muscle. It also assists in replacing damaged tissue. That way, you would experience significant weight loss and sustain the result too.
3. Can Curb Your Appetite
Some people know all there is to know about weight loss but they still struggle to lose 5 pounds.
The problem could be the management of hunger and appetite. If you are constantly feeling hungry, you might eventually lose will power and fall into unhealthy food temptations.
However, if you found a way to manage your appetite, you are less likely to give in to your cravings and eat unhealthy snacks.
In this study, it was shown that people who ate eggs had less ghrelin (a hormone that stimulates appetite) and more of serum peptide YY (a hormone that causes the feeling of fullness).
4. They Have Few Calories
Eggs can lead to weight loss because they are low in calories. One egg only has 78 calories. 3 boiled eggs would only have 234 calories.
Additionally, when digesting this food, the body uses more energy than it would have if it were digesting starches.
Unlike other low-calorie foods, eggs are quite filling. This is because your body takes more time to break it down for energy.
In this study, it was shown that the satiety index of eggs is quite high. This means that you are less likely to eat additional foods after your main meals.
5. They Have Antioxidants
Whole eggs contain antioxidants like lutein, which work by neutralizing harmful free radicals in the body. Green leafy vegetables usually have lutein. However, eggs contain a combination of antioxidants that is more easily available than the one in vegetables.
Another antioxidant called zeaxanthin from eggs is also beneficial in your weight loss journey. These substances curb inflammation (unnecessary swelling) and thus increase your metabolism. If you have a high metabolic rate, you lose weight faster.
6. Are Versatile
You sometimes struggle to stick to certain diet plans because they are too monotonous.
Some foods are hard to diversify, so they make you get bored with your routine. When boredom sets in, you are likely to veer off course in search of some excitement.
Fortunately, eggs are not one of these monotonous foods. They can be eaten in so many ways. You can boil them, poach or steam them. You can toss them in a salad or eat them with a sandwich. You can make curries with them or simply snack on them.
This is probably what may make you stick to a diet plan in the long run.
7. May Help Control your Blood Sugar
Your blood sugar is a vital part of your body’s fuel system. Glucose gives your body energy and signals to the brain that you are hungry or weak/ lethargic.
When you have high blood sugar after eating foods rich in simple sugars, your body thinks that it has a lot of energy supply so it stops burning fat and chooses to store it.
However, if you replace starchy and sugary foods with eggs, you are more likely to use up your glucose rather than store it as fat. The overall result is more weight loss.
8. Whole Eggs good for your liver
Your liver plays a critical role in burning fat. It is responsible for using the fat reserves you have for energy. If you want to lose weight, you need to ensure that your liver is functioning optimally.
Eggs can help your liver get healthy through a vital ingredient known as choline. This nutrient contributes to overall cell development and functioning of liver tissue, research shows.
9. Are Great for Post and Pre-Workout
Most people take protein shakes after hitting the gym. They do so to help in recovery and tissue repair. Eggs can serve the same purpose at little to no cost.
The same is true for pre-workout snacks. If you need a healthy source of energy, the egg can be a prudent choice.
In this research, athletes enhanced post-workout outcomes by eating essential amino acids from a superfood like eggs.
10. Are Great for Your Metabolism
Eggs have a high thermic effect, so they tend to boost your metabolism. Thermic effect is the energy a food type has when it is being metabolized.
Eggs are essentially protein and they require more energy than carbs. This means that your body would maintain a high metabolic rate if it kept consuming eggs for breakfast. This study shows that eggs increase metabolism by up to 30%.
11. Helps Regulate Mood
The choline in eggs helps to boost brain activity. This means that your brain is likely to function normally and to regulate your mood.
You would thus be less susceptible to stress, anxiety and depression. This means that your body’s environment would be optimal for weight loss.
The Bottom Line
Taking whole eggs in the morning for breakfast can be extremely beneficial for weight loss. They can improve your metabolism and suppress cravings. Eggs are thus a superfood in helping you achieve your body goals.
Boiling is the best cooking method for eggs as it doesn’t add calories. Frying them can make some of the benefits obsolete.
Simply increasing your protein intake won’t promote muscle gain. Combine a high-protein diet with these short muscle-building home workouts.