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Just in case you didn’t know — “eggs are like the superheroes of the breakfast world. They crack under pressure and they still come out delicious.” 😛 In a real sense, eggs are a super food because they are highly nutritious and packed with many nutrients. It is also relatively inexpensive, readily available, and can be prepared within a few minutes, and there is no dispute about its health benefits. Especially in terms of weight loss, when you include eggs in your meals, you can feel fuller for longer, which can lead to consuming fewer calories throughout the day. When eggs are part of people’s breakfast, they report greater satiety, less hunger, and less desire to eat. But how many eggs can you eat on a diet trying to lose weight? Let’s find out:
What makes eggs a weight-loss-friendly food?
1. Eggs contain high-quality protein, which contains all the essential amino acids that our bodies need. Protein is known to increase satiety and help control appetite. When you consume protein-rich foods like eggs, they can help you feel fuller for longer, making it less likely that you will overeat and snack between meals. Also read: “7 High-Protein Snacks To Boost Weight Loss.”
2. Eggs are also rich in several essential vitamins, including Vitamin A, Vitamin B12, D, E, and K.
3. A natural source of important minerals such as iron, phosphorous, selenium and zinc. These minerals play various roles in the body, including supporting immune function, promoting cell growth, and they boost metabolism as well. And as we all know, a strong metabolism burns great calories.
4. Eggs also contain healthy fats that provide omega-3 fatty acids that promote feelings of fullness and help curb overeating and control appetite.
5. Despite being highly nutritious, eggs are relatively low in calories. One large egg contains about 70-80 calories, making it a nutrient-dense option for those watching their calorie intake.
The combination of all these factors makes it a killer food for weight loss.
How many eggs can you eat on a diet?
There is no doubt that eggs are one of the healthiest foods you can have as a staple in your diet, but it all boils down to this question – how many eggs can you eat on a diet, when trying to lose weight? In a 2018 study, researchers discovered that eating three eggs per day for 12 weeks helped obese people lose weight compared to people who didn’t eat eggs. They concluded that having two whole eggs is enough for just one day.
Also, experts say that on a weight loss diet, you can eat 2-4 egg whites and 1 whole egg. Although eggs are relatively low in calories, eating more than two eggs per day will increase your calorie count. Remember that at the end of the day, we have to be in a caloric deficit to burn the fat stored in the body, that’s why we need to practice controlling our egg intake as well, and that’s why eating two eggs a day is important. Don’t hinder your weight loss goals. However, those individuals who indulge in intense exercise and need additional protein to build lean muscle may need additional eggs to meet their protein needs. Egg quality is also important, eggs obtained from pasture-raised chickens (raised on pastures or grassy areas) and organic have the upper hand over regular eggs. Also, just as important is how you eat them — scrambled, poached, soft-boiled, omelets with lots of veggies (keeping the oil and butter content low) — are the best ways to get eggs for weight loss.
In summary, it is important to note that while eggs can be beneficial for weight loss, they should be eaten as part of a balanced diet that includes a variety of nutrient-dense foods, and you can find such diet plans for weight loss at Rati beauty app. Download the app to access all of our diet plans.
7 high-protein snacks to boost weight loss
8 surprising sources of empty calories you might be overlooking
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