You Might Have Stronger Bones
Vitamin D is important for numerous bodily processes. It helps regulate blood pressure, lowers risk for certain cancers and can play a positive role in mental health. One of vitamin D’s most important functions is helping us maintain healthy bones. It does this by improving calcium absorption in the gut, and helping keep our calcium and phosphorus levels in a range that promotes healthy bone growth and bone remodeling. One egg boasts 6% of our vitamin D needs, so adding one to your plate each day can reap bone-healthy benefits.
Eggs Can Improve Your Mood Which Can Help With Weight Loss
When it comes to brain health and a positive mood, choline strikes again as the key nutrient. “Choline is involved in producing cells dealing with memory, mood, muscle control, and other brain functions,” says Sara Artigues, RD, a nutritionist and trainer at All-Inclusive Health, a personal training and nutrition planning facility in New Orleans. Studies suggest that mood disorders like anxiety and depression appear to be connected to unhealthy weight and unhealthy metabolism, so good mental health habits and a healthy diet could influence metabolism in a positive way.
Healthy Egg Cooking Tips
One reason some people avoid eggs is they dont know how to cook them. You can overcook them or use the wrong method and make them unhealthy. But with the right cooking methods, you can enjoy egg recipes that fit every part of your day. To keep your dishes low in calories and saturated fats, use simple cooking methods. The bonus of choosing these less complicated cooking methods means you will have more time to devote to the things that matter in your life.
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Eggs Are Nutrient Rich
Lets start with the fact that eggs are jam-packed with a range of essential vitamins and minerals.
An average serving of 2 eggs contains:
- 82% of your daily vitamin D requirements
- 50% of your daily folate requirements
- 25% of your daily riboflavin requirements
- 40% of your daily selenium requirements
Eggs also contain useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus all vital nutrients in supporting your healthy, balanced diet.
Your Heart Health Might Improve
While eggs pack in a slew of vitamins, minerals and nutrients, one of those is the ever-controversial cholesterol. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the Dietary Guidelines for Americans. That said, eating dietary cholesterol does not directly correlate to making your blood cholesterol levels go up in fact, dietary cholesterol has minimal impact on our blood cholesterol levels. Some research has even argued that there is insufficient evidence for the DGA’s cholesterol limit recommendation. A recent review in Nutrients stated that while several foods that are high in cholesterol are associated with higher risk of heart diseasemainly due to the saturated fat content of the egg yolkeggs and shrimp are exceptions because of their high nutritional value.
So what about saturated fat, then? We need some saturated fat in our diet but the problem is that most Americans eat too much, while not eating enough healthy fats, which protect your heart . And the saturated-fat-containing foods people are eating tend to include other ingredients that can cause harm when we eat too much, like added sugars. The bottom line: an egg a day shouldn’t put you over the edge, especially if you’re eating leaner cuts of protein and plant-based protein, rather than relying solely on red meat. If you have a heart-related condition, being aware of your saturated fat intake is more important.
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Eggs Can Support Mental Health
A balanced diet can go a long way towards supporting stress reduction and better mental health practices both reducing the impact of symptoms and optimising greater performance.
And when it comes to the headstrong benefits of eggs the combination of vitamin B2, B12, choline, iron and tryptophan are all associated with helping reduce the risk of anxiety, symptoms of depression and naturally aiding sleep.
Learn more about the role of eggs in supporting mental health here.
Eggs Are An Excellent Source Of Protein
Protein is vital for good health. A few of its roles include helping your body build and maintain muscle and keeping your skin, hair, bones, and internal organs healthy.
Eggs are a convenient and delicious way to help meet your daily protein needs.
Three large eggs provide about 19 grams of high-quality protein.8 Weve included eggs as number 2 on our list of the top 10 high-protein foods.
Whats more, although egg whites are popular among bodybuilders, whole eggs seem to be more effective for building muscle in addition to being a much better source of nutrients overall.9
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Eggs Are A Great Way To Start Your Day
Eating eggs for breakfast seems to be especially beneficial for weight loss.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.
Some older studies show that eating eggs instead of bagels for breakfast can increase feelings of fullness and reduce the amount of calories consumed at later meals (
According to one study involving 156 adolescents with obesity, eating an egg breakfast increased satiety and reduced lunchtime food intake compared with a breakfast with steamed bread .
Furthermore, the egg breakfast also increased levels of peptide YY and glucagon-like peptide-1 , two hormones that regulate appetite and promote feelings of fullness .
Another 2013 study involving 30 healthy young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and a croissant with orange juice .
Compared with the other two breakfast combinations, the egg breakfast caused significantly greater satiety, less hunger, and a lower desire to eat .
Furthermore, eating eggs for breakfast caused the men to automatically eat about 270470 calories less at lunch and dinner buffets, compared with the other two breakfasts .
This impressive reduction in calorie intake was unintentional and did not require any other changes to their diet besides eating eggs for breakfast.
What Happens To Your Body When You Eat Eggs Every Day
Pictured Recipe: Spinach & Egg Scramble with Raspberries
Eggs have become a surprisingly controversial food over the years. Though they might seem like a benign and affordable protein source, there is a lot of misinformation around their nutrition. During the years where low-fat diets were trending, eggs were vilified. Now that fat is back in vogue , they seem to be less polarizing.
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Not to mention, eggs are one of the most affordable proteins in the grocery store, costing only 14 cents per serving at many major retailers. They can last in the fridge for up to five weeks, so you won’t have to worry about them going bad as quickly as other types of protein like meat, fish or poultry. Swapping in an egg daily in place of another more expensive protein can help you save money and cut down on food waste. Plus, eggs are so versatile that they can be used in everything from a frittata for breakfast to shakshuka for dinner . But are eggs actually healthy? And what happens if you eat them every day? Here’s what the science says about what consuming an egg a day does to your body over time.
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Egg Whites Or Whole Eggs
This question comes up because the yolk contains the cholesterol and saturated fat, however, it also happens to be where youll find most of the nutrients in eggs. Some of the nutrients, like vitamin D and choline, arent easy to come by in the diet, so eggs are a meaningful source. In fact, government data suggests that most adults are under-consuming choline, which is a nutrient involved in memory and mood regulation. Eggs are a top source of this essential compound. Egg yolks also contain the antioxidants lutein and zeaxanthin, which support healthy vision.
Interestingly, whole eggs may have an additional advantage over just the whites. In a small study among young men, researchers looked at the impact of consuming whole eggs or egg whites on their post-workout muscle-building response. Though the protein levels among both groups were equal, the whole eggs led to a 40 percent increase in that muscle-building response, indicating that whole egg eaters would experience better gains in muscle mass compared to those who skip the yolks. Its thought that whole foods in their complete and natural form supply the right mix of nutrients that optimize their benefits yet another reason to enjoy the yolk.
Recent Studies Show No Link To Heart Disease
On top of what scientists now know about dietary cholesterols effects on the body, studies also suggest that people who eat eggs arent any worse off than those who dont. Research in recent years has failed to find a connection between one-a-day egg consumption and heart disease, even in people whose genetics put them at higher-than-normal risk.
A new study published in the journal Heart suggests that eating eggs may even have a protective effect: People who reported eating up to one egg per day had an 11% lower risk of developing heart diseaseand an 18% lower risk of dying from itover the following nine years than those who did not eat eggs. They also had a 26% lower risk of having a hemorrhagic stroke.
The study, which included nearly half a million Chinese people, could only show an association between eggs and heart health, not a cause-and-effect relationship. And no group in the study ate more than one egg a day on average, so the findings arent exactly an endorsement of a daily three-egg omelet at your local diner.
Its also important to keep in mind that, while researchers controlled for other potential factors such as smoking habits, overall diet, and weight, this type of study is unable to fully account for all of the ways that egg-eaters may be different than non egg-eaters.
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Does It Really Work
However before we get into why this particular diet is so popular there are a few things that you need to know about the diet in order to ensure that you stay on the diet for good.
Finally, you will have to stay away from any vegetable oil, butter, or chocolate if you are on the diet menu. These foods are rich in cholesterol and will lead to high blood pressure. You can still enjoy your favorite foods, just in a healthier version.
Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesnt substitute any professional advice or help, you should always consult with your doctor.
What Is The Egg Diet
The egg diet increases the number of eggs you eat daily to provide you with a healthy source of protein while cutting out carbohydrates.
The diet plan helps to enhance weight loss and shed excess pounds of body fat quicker. The boiled egg diet is a type of high protein, low-carb diet that usually lasts for 14 days. In most cases, eggs are eaten at breakfast time, and other lean meats are consumed at lunch and dinner time.
Can eating more eggs for breakfast actually help lose weight? According to a study published in the International Journal of Obesity, eating more eggs for breakfast can help to lose weight effectively. It was found that participants of the study who followed the egg diet experienced a 61% greater reduction in BMI than those who followed a bagel diet.
The researchers concluded that the egg diet can help to boost weight loss. They also mentioned that: the inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.1
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What You Can Eat
Since there is no one standard egg diet, what you eat will depend on the type you follow. In general, you can expect to eat many eggs, other lean proteins, vegetables, and some fruit. All versions of the egg diet require you to eat primarily egg-based meals. Besides the obvious, eggs, here are some examples of foods you might eat on various egg diets:
What Kind Of Egg Diet Version Should You Avoid
Although eggs are full of goodness and healthy protein, its important to maintain a balanced healthy diet while losing weight.
The extreme version of the egg diet suggest eating nothing but eggs for 14 days to lose weight. However, you should avoid this kind of egg diet if you want to get rid of excess weight safely and stay healthy. Only eating eggs for 2 weeks in an attempt to lose weight will deprive you of essential nutrients, vitamins, and fiber that fruits and vegetables provide. It is also difficult to maintain and you may find that you pile on the pounds when you stop the diet.
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Eggs Improve Levels Of Good Cholesterol
Eggs help increase high-density lipoprotein levels or good cholesterol as its commonly known and this is one reason why eggs have been found to have little to no effect on heart disease risk.
It’s low-density lipoprotein or “bad” cholesterol that can put heart health at risk. Meals high in saturated fats and trans-fats such as deep-fried takeaway foods are the key culprits when it comes to increased risk levels of LDL cholesterol.
To find out more about eggs and cholesterol click here.
Rules Of The 3 Day Egg Diet
Following a 3 day egg diet may seem simple, however, there are some specific rules some claim are crucial in order to get the maximum benefits. The following is a list of requirements:
- Consume a minimum of 6 whole eggs every single day making sure to eat every 3 to 5 hours
- The first egg needs to be consumed within 30 minutes of waking up
- For every egg consumed, you need to eat 1 tablespoon of fat and up to 1 ounce of cheese
- You should stop eating 3 hours before bedtime
- Drink plenty of water and other zero-calorie beverages
The fast should last anywhere from 3-5 days. Anything longer than that can cause potential health risks.*
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You Can Use A Cgm To See How Your Body Responds To Eggs
If you want to keep an eye on your blood sugar levels and see how your body responds to eating more eggs, you could try using a continuous glucose monitor paired with the Signos app.
A CGM is a small device you wear on your body that continuously monitors your blood sugar levels. It gives you real-time data to see how your body responds to different foods, activities, and stressors. The Signos app can give you immediate feedback to see exactly how your body responds to adding more eggs with this data.
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Eggs Are Among The Best Dietary Sources Of Choline
Choline is an important nutrient that is made in the liver, however, as most people don’t produce enough choline to meet daily requirements, it also needs to be consumed through the food you eat.
Similar to the function of B vitamins, choline is essential for normal cell functioning, playing an influential role in brain and spinal cord development during pregnancy, cognitive development in infants and also helping to reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet had been largely overlooked.
Eggs are a rich source of choline providing more than double the amount of choline per 100g than any other commonly eaten food. This makes eggs a highly effective and simple means of meeting your daily nutritional intake.
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You Might Feel More Full And Energized
Though they come in a small and affordable package, eggs pack an impressive nutritional punch. One large egg contains around 70 calories, 6 grams of protein, 5 grams of fat and 0 grams of carbs. The yolk in particular is a source of important nutrients like vitamin B12, vitamin D and choline that are all important for helping our bodies process food into energy we can use. Plus, the combination of protein and healthy fat gives eggs some staying power so you feel full for longer.
Eggs Are Rich In Antioxidants
Antioxidants like lutein and zeaxanthin are present in egg yolks, two carotenoids that studies show accumulate in our retinas and could encourage proper eye function. Antioxidants, in general, cannot be proven to necessarily spur weight loss, but they save body cells by protecting them from damage by harmful chemicals called free radicals and have been said to reduce the risk for heart disease and certain types of cancers. The same high-antioxidant foodsâfruits like blueberries and strawberries, and vegetables like tomatoes and broccoliâare the same foods that contribute to healthy weight management as well.
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