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Best Foods For Weight Loss: Eggs!

eggsI am always a little disappointed when patients give me that “what about my cholesterol?” look when I talk about how healthy eggs are. Too many people are STILL under the FALSE impression that we need to limit egg consumption due the risk of eggs raising our cholesterol.

The American Heart Association has published at least 2 studies showing healthy men and women could eat 2 eggs a day while on a low fat diet without significantly raising blood cholesterol levels or their risk of heart disease.

Eggs are actually one of the healthiest foods we can eat, they do NOT raise your cholesterol AND eating eggs can actually help when you’re trying lose weight!
Check this out as well:
Click Here for 7 Fat Burning Foods You Need To Know

Today, nutrition scientists are recommending we eat at least one egg a day after discovering eggs are one of the most nutrient-rich foods. Eggs are low in calories and full of essential amino acids (very high quality protein), essential fats (omega-3s), lecithin, selenium, choline (excellent for the brain and memory!), beta carotene, folate, lutein, zeaxanthin, Vitamin D and B12. Eggs are excellent for breakfast because they help to keep you fuller for longer. Actually, They are great for lunch or dinner as well…. No reason to limit them as a breakfast food!

Research from the Rochester Centre for Obesity in America, shows eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

eggsIn the study, 30 overweight or obese women ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group.

This study suggests that eating eggs for breakfast makes you feel fuller for longer so that you eat less at your next few meals. Both breakfasts contained the same calories and same weight mass. There was no significant difference between total cholesterol, LDL, HDL and triglyceride levels. This is great news if you’re trying to lose weight without feeling hungry.

Another study at Louisiana State University found that overweight and obese women who consumed a breakfast of 2 eggs a day for 5 or more days a week for 8 weeks, lost 65% more weight, had an 83% greater reduction in waist circumference and reported greater improvements in energy levels that the women who consumed a bagel breakfast with the same number of calories. This confirms the above study.

Eggs are packed with a variety of nutrients, but contain just 70 to 85 calories each. Old advice to limit eggs to just a few each week has also been abandoned. According to the Food Standards Agency, there’s now no limit to the number of eggs you can eat in a week as part of a healthy balanced diet. If you fancy starting the day with eggs I suggest you avoid frying them and combine them with steal-cut oats. Hard boiled, soft boiled and poached are the healthiest ways to cook your eggs. This way the Omega-3’s in the yolks are protected from the high heat of cooking. If you scramble or want to make an omelet, do so on medium low heat, nothing higher. Oh… and don’t forget the sea salt! Skip the sodium chloride! (-:

eggsOne final thing! Be sure to eat the whole egg and not just the whites! Most of the nutrients in eggs are in the yolk and the yolk also contains protein. The yolk and the white are designed to worked together to make one awesome food!

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