Many myths surround eggs. Some people fear the impact of eggs on their cholesterol levels, others worry about eggs’ fat content, and still others misunderstand the process of pasteurization. With all of this confusion and these false impressions, it’s no wonder so many people avoid eggs when trying to lose weight. They don’t see eggs as what they are: a healthy source of protein and nutrients. To better understand the value of eggs for weight loss, scroll down to discover their many health benefits.
Eggs for Weight Loss
Calories
According to the World Health Organization, “The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended” (source). Thus, to lose weight, we must eat less and/or exercise more. Since we’re focused on the diet aspect of weight loss, we need to talk about eggs’ calorie content. One large egg (approximately 50 grams) contains 78 calories. So combining two to three eggs with a generous serving of vegetables, you should only reach about 300 calories, creating a low-calorie yet delicious meal. For example, check out this recipe for the perfect healthy omelet. Consider boiling or poaching your eggs to eliminate the extra calories found in oil and butter.
Protein
According to the USDA, one large egg contains 6.28 grams of protein (source). So if you eat eggs for weight loss, your body can use that protein to build new muscle tissue, which will help you look leaner. Protein also helps you feel full, as we will discuss in more detail below, and it requires more energy to digest than carbohydrates or fats. Thus, just by eating a protein-packed egg, you can burn extra calories.
Satiety
Full of protein and nutrients, eggs are very filling. By curbing your appetite and making you feel full, eggs can prevent you from overeating during your meal or snacking later. Compared to other foods with the same number of calories, eggs are better able to reduce cravings and improve satiety. This is mostly due to their high protein content. In this 2005 study, researchers found that if participants consumed an egg breakfast, they experienced greater feelings of satiety and significantly reduced their short-term intake of food. This 2013 study corroborates the first study’s findings. So if you want to start your day off with a satiating and energizing meal, try incorporating eggs into your breakfast.
(Good) Fat
Many people fear eggs’ high cholesterol content. Cholesterol, a type of fat, naturally circulates in the blood and builds protective cell walls. Although we need a small amount of cholesterol for good health, too much cholesterol, together with other risk factors (like high blood pressure), can lead to an increased risk of heart disease.
Although this gives eggs a bad reputation, remember that cholesterol is an important part of the body. Plus, eggs are low in saturated fat and contain numerous nutrients and proteins. Did you know that the Japanese eat far more eggs than Americans, but they have lower levels of cholesterol and heart disease (source)? This is due in part to their diets, which tend to be lower in saturated fat. So instead of focusing so much on cholesterol, work to reduce the amount of saturated fat in your diet. Eat a healthy, balanced diet, and continue dining on eggs for weight loss.
Convenience
It’s easy to fall off the wagon of a healthy diet when that diet proves inconvenient. Unlike some other healthy foods, eggs make it easy on you. If you don’t believe me, take a look at some of their many convenient advantages:
- First, they are very accessible. You can find eggs at just about any supermarket.
- Second, eggs are economical. These days, cartons of eggs cost about $1.00 to $2,00 in the United States, making them obtainable no matter what your budget.
- Third, you can quickly and easily prepare eggs. You don’t need any culinary expertise to learn how to boil, fry, or scramble eggs.
- Fourth, eggs are versatile, so you can make a variety of meals from one carton of eggs. In addition to the basic ways of preparing an egg (hardboiled, fried, scrambled, poached, sunny-side up), you can make an omelet, a frittata, quiche, deviled eggs, and much more.
- Finally, eggs can last a fairly long time without going bad. Whole eggs last about three to five weeks when stored properly in your refrigerator. Dry egg product (which matches whole eggs in nutritional value) lasts even longer: approximately 12 to 24 months at a moderate temperature.
With all of these convenient benefits, you don’t have any excuse for omitting eggs from your diet.
Eggs for Weight Loss in Pets
For many of the same reasons humans should incorporate eggs into their diet to lose weight, pets can benefit from eggs when trying to lose a few extra pounds. So as you browse the aisles of your local pet store, searching for a healthy and balanced pet food for your dog or cat, look for eggs on the ingredient list.
Eggs supply numerous benefits to pets, from supporting their immune systems to providing protein that assists in growth and development. If your pup has recently packed on the pounds, assess his or her diet to ensure that it revolves around healthy ingredients like eggs. No matter what their form (whole eggs, dry egg powder, frozen egg product, etc.), eggs can help curb your pet’s appetite and keep them feeling energized and satiated.
If your company is interested in purchasing dried egg products for pet food, check out IsoNova. Our pet food products are researched, developed, and manufactured through a joint venture utilizing the advanced technologies and insights of Rembrandt Enterprises, Inc. (REI) and the expertise and premium raw materials of American Dehydrated Foods (ADF). By isolating the components of the egg, we are able to give our customers the high-quality and nutritional ingredients they desire. To learn more about our products, please give us a call at 888-304-5849 or click here to contact us online. We look forward to hearing from you!
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