Why eat eggs for weight loss?

Eggs are rich in healthy fats, essential vitamins, minerals and are a high-quality protein source. They make for excellent weight-loss food. This article talks about some of the reasons to include eggs in your diet specifically for weight reduction.

• Low in calories: If a person is trying to reduce weight, it’s important to create a calorie deficit and keep a check on your daily calorie intake. Eggs contain very fewer calories, thus helping us to maintain the required deficit.

• Nutrient-dense and filling: They rank very high on the satiety index. Because of their high protein content eggs are very filling and nutrient-dense. Eggs provide increased fullness and help to reduce our overall calorie intake/day. Their consumption reduces cravings and late-night snacking.

• Boosts metabolism: They contain all the essential amino acids and good quality protein. A high protein diet helps to boost your metabolism through a process termed as the thermic effect of food (energy required to metabolise the consumed food items and its higher for protein sources in comparison to carbs or fats). Therefore eggs help you burn more calories than other foods.

• Start your day with eggs: When you consume eggs for breakfast you tend to consume fewer calories throughout the day because they keep you full and satiated. They also help to keep your insulin and blood glucose response stable along with suppressing the hunger hormone – ghrelin.

• Easy to cook and inexpensive: They provide high-quality nutrition and are easily available. Eggs can be enjoyed in a variety of forms like baked, scrambled, boiled or made into an omelette.

In conclusion, eggs should be added to your weight loss diet, especially for breakfast as they can work wonders because of their high-quality protein and nutritional content.

Reference :

• Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510–515. https://doi.org/10.1080/07315724.2005.10719497

• Crovetti, R., Porrini, M., Santangelo, A., & Testolin, G. (1998). The influence of thermic effect of food on satiety. European journal of clinical nutrition, 52(7), 482–488. https://doi.org/10.1038/sj.ejcn.1600578

• Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55–61. https://doi.org/10.1080/07315724.2002.10719194
• Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring, Md.), 19(4), 818–824. https://doi.org/10.1038/oby.2010.203

• Fallaize, R., Wilson, L., Gray, J., Morgan, L. M., & Griffin, B. A. (2013). Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. European journal of nutrition, 52(4), 1353–1359. https://doi.org/10.1007/s00394-012-0444-z

• Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition journal, 14, 17. https://doi.org/10.1186/s12937-015-0002-7