When it comes to shedding pounds and achieving your weight loss goal, what you eat plays a significant role. Eggs, a kitchen staple in most households, have gained recognition for their weight loss-friendly properties. In this article, we will explore the benefits of eggs for weight loss, their other overall health advantages, their nutritional facts, tips for purchasing eggs, and some delectable, waistline-friendly egg dishes to consider.
How Do Eggs Support Weight Loss?
Overall Health Benefits of Eggs:Eggs are often hailed as nature's nutritional powerhouse for a reason. They offer a plethora of health benefits that extend beyond weight loss, as they're:
Eggs are a rich source of high-quality protein, which can help the body build lean muscle, while losing weight. Healthline considers eggs to be the #1 "muscle building food," but here are 25 other high-protein foods to consider.
Eggs are packed with essential nutrients, including vitamins like B12 and D, as well as minerals like zinc and iron, and amino acids.
A Source of Choline:
Eggs are one of the best dietary sources of choline, a nutrient important for brain health and metabolism.
Contain Lutein & Zeaxanthin:
These antioxidants in eggs can promote eye health and reduce the risk of age-related macular degeneration.
Here Are Some Nutritional Facts About Eggs:Understanding the nutritional content can help put the benefits of eggs into perspective. So, please see the typical nutritional facts for 1 large egg (about 50 grams) below:
- Calories: Approximately 68 calories.
- Protein: About 5.5 grams.
- Fat: Approximately 4.8 grams.
- Cholesterol: Around 186 milligrams.
- Vitamins: Vitamins A, D, B2 (riboflavin), & B12.
- Minerals: Iron, zinc, phosphorus, & selenium.
- Micronutrients: Choline, lutein, & zeaxanthin.
So, Which Eggs Should You Buy?To maximize the health and weight loss benefits of eggs, consider the following recommendations when purchasing eggs:
Choose Free-Range or Pasture-Raised:
These eggs often come from hens with access to open spaces and a varied diet, producing eggs with potentially higher nutrient content.
Look for Omega-3 Enriched Eggs:
Omega-3 enriched eggs contain higher levels of heart-healthy omega-3 fatty acids, which can aid in weight loss and overall health.
Check the Expiration Date:
Always check the expiration date to ensure you're buying fresh eggs.
Inspect the Carton:
Avoid cartons with cracked or dirty eggs, as these can be unsanitary and potentially harmful.
Here Are Some Weight Loss-Friendly Egg Dishes:
Whisk together eggs and pour them into a hot skillet. Add a variety of colorful vegetables like bell peppers, spinach, tomatoes, and onions. Fold the omelette and cook until the eggs are set. This dish is packed with fiber and vitamins. If you're on one of our weight loss plans, your allotments will be based on the veggies you include in the omelette, the number of eggs used, and the cooking fat you select; so, please confirm with your Personal Health Coach.
Hard-boiled eggs are a portable, protein-packed snack. Keep a few on hand for a quick and nutritious option when you're on the go. If you're on a weight loss plan, 2 hard boiled eggs would count for 1 Protein allotment.
Combine 1 hard-boiled eggs with 1 teaspoon of Greek yogurt, 1 teaspoon of mustard, and 1 tablespoon of diced red onion for a creamy and satisfying egg salad. Serve it on whole-grain bread for ½ Protein, 2 Extra & 2 Starch allotments or in lettuce wraps for ½ Protein & 2 Extra allotments.
Poached Eggs on Avocado Toast:
Top 2 slices of whole-grain toast with ¼ cup of avocado mashed and 2 poached eggs for a breakfast that's high in protein, healthy fats, and fiber. The allotments for this one serving would be 2 Starch, 1 Protein, & 1 Fat.
Scrambled Eggs with Spinach & Cheese:
Scramble 2 eggs with 1 cup of spinach and 1 ounce of cheese in 1 teaspoon of olive oil for a little extra dose of vitamins and minerals. This one serving meal would equate to 1 Protein, ½ Vegetable, 1 Dairy, & 1 Fat.