Eggs are nature's most complete foods, they are packed with protein and they are free of carbs and sugars. This is just one of the reasons why eggs are considered superfoods. Many athletes and fitness enthusiasts who undertake weight-loss journeys avoid egg yolks and only eat the egg whites. But according to recent studies, choline - which is a compound naturally found in egg yolks - promotes cell activity, liver function, and combats belly-fat.
So, next time you think you want to get rid of the extra calories by getting rid of the egg yolk, think again! Eggs can aid your weight-loss especially if you have them for breakfast. They will help you feel fuller for longer, thus suppressing your appetite and cravings. Additionally, eggs are nutrient dense and provide you with a good amount of your daily recommended dose of vitamins A, D, E and B12, while being very low in calories.
EGGS WITH BENEFITS
Whole eggs are incredibly nutritious. One large egg has about 80 calories only and it is packed with healthy fats (5 grams) and protein (6 grams), and decent amounts of Vitamins D, E, K, B6, Calcium, and Zinc. Additionally, eggs provide you with a good dose of your daily recommended amount of:
- Selenium: 22% of the RDA
- Vitamin B2: 15% of the RDA
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Phosphorus: 9% of the RDA
High-Density Lipoprotein (HDL) is most commonly known as good cholesterol. Higher levels of HDL reduces the risk of stroke, heart disease, and a number of other health-related risks. If you want to increase your HDL levels, then 2 eggs per day might do it for you. According to one study, people who consumed 2 eggs per day for 6 weeks have increased their good cholesterol levels by 10%. If consumed consistently, eggs will raise your good cholesterol levels and reduce the risks for various diseases.
Choline is an important nutrient and most people don't get enough of it. Choline helps build cell membranes and it has many important functions, such as playing a role in producing signaling molecules in the brain. Whole eggs are the perfect choline source. Just one egg contains more than 100 mg of choline.
Protein is one of the most important building blocks of the human body. It contributes to the creation of structural and functional tissues and molecules. It's incredibly important to get enough protein into your diet, especially if you work out. Your muscles need protein to build and repair your muscles, and even to reduce your appetite. One single egg contains 6 grams of protein, alongside all the essential amino acids your body needs. Get a good dose of your daily recommended amount of protein from eggs to help you increase your muscle mass, lose weight, optimize bone health, and reduce your high blood pressure.
EGGS FOR WEIGHT-LOSS
Eat healthily, eat eggs! They are great for any meal of the day, from breakfast to dinner. You can use them in various ways, add your favorite spices and seasonings to them, and have them with grains and veggies. The following creative recipes have eggs as their main ingredient and they are perfect to help you slim down.
This is a very popular recipe, usually prepared with mayonnaise. Simply swapping the mayonnaise for Greek yogurt makes it a very healthy recipe. This will help you cut half of the fat in this recipe while increasing your protein intake.
- Servings: 6
- Nutrition: 73 calories, 5 g fat (1.7 g saturated fat), 87 mg sodium, 1.1 g carbs, 1 g sugar, 6 g protein.
- 6 peeled and halved lengthwise hard boiled eggs
- 1/4 cup of plain Greek yogurt
- 2 teaspoons of Dijon mustard
- pinch of salt and pepper
- paprika to garnish
- Hard boil the eggs on high heat (12 minutes) and allow them to cool afterward.
- Peel them and cut them in half lengthwise.
- Separate the egg yolk from the whites and put them in a bowl.
- Add the rest of the ingredients except the paprika in the bowl and whisk them together.
- Add the mixture into the egg whites and sprinkle with paprika for more flavor. Enjoy!
Poached Egg and Avocado Toast
This recipe is perfect for a high-protein breakfast. You can have this with cherry tomatoes and your favorite seasonings for a flavor punch. And why not have it an antioxidant-packed cup of green tea to kick your metabolism up a notch?
- Servings: 1
- Nutrition: 468 calories, 26.6 g fat (7.4 g saturated fat), 632.2 mg sodium, 33.5 g carbs, 9 g fiber, 4.9 g sugars, 27.2 g protein.
- 2 eggs
- 2 slices of whole grain bread
- 1/3 avocado
- 2 tablespoons of shaved Parmesan cheese
- pinch of salt and pepper
- fresh herbs for seasoning
- cherry tomatoes (optional)
- Put the eggs in a pot and cover them with water. Bring the pot to a boil.
- Place 2 metal rims into the pot, so that they lay flat on the bottom of the pot.
- Turn the heat off and carefully crack the eggs into each rim.
- Cover the pot and then poach for 5 minutes (or less if you like a softer consistency).
- Toast the whole bread and spread the avocado on each slice.
- Carefully take the eggs from their rims and place them on the toasts.
- Spread the Parmesan cheese and seasonings on top and enjoy!
Egg salads are typically heavy and loaded with mayonnaise - which contains a lot of added sugar and unhealthy fats. Once again, swap mayonnaise for protein-packed Greek yogurt. You will not lose any of the original flavors that make egg salad so delicious, but you will lose some significant calories.
- Servings: 3
- Nutrition: 250 calories, 12.9 g fat (4.2 g saturated fat), 276 mg sodium, 10.1 g carbs, 8.7 g sugars, 23.3 g protein.
- 10 hard-boiled large egg with the yolk removed and set aside
- 2/3 cup of Greek yogurt
- 2 teaspoons of mustard
- 1 teaspoons of agave nectar
- 1 tablespoon of fresh dill
- 1/4 teaspoon of onion powder
- a pinch garlic powder, salt, and pepper
- Dice the egg whites and place them in a bowl.
- In a separate bowl, mix the egg yolks with the remaining ingredients, until they are well blended.
- Add the diced egg whites to the mixture and coat evenly.
- Serve in a sandwich or with a salad and enjoy!
Sometimes, your favorite egg dishes such as egg salads or deviled eggs have a bad name. But that’s because of mayonnaise. So, swap it for Greek yogurt and you’ll be able to enjoy your favorite recipes without any health risks. Plus, Greek yogurt is packed with protein, so you’ll get a good kick for your muscle building goals.
Whole eggs are some of the best foods on the planet. Not only they boost your heart health, increase your good cholesterol, and provide you with quality protein, but they are also an excellent weight-loss aid. Make sure you incorporate eggs into your diet at least 3-4 times a week. Don’t be afraid to get creative and definitely don’t get rid of the egg yolk if you want to reap the complete benefits.