Emma Miller
Fat is also satiating – it slows down digestion, making us feel fuller for longer. Eggs are an excellent source of nutrients and, according to the U.S. Department of Agriculture, they are also a rich source of protein and fat, two macronutrients that play an important role in weight management.
Protein is important because, according to the Mayo Clinic, when you reduce your calorie intake and start to lose some weight, some of it will inevitably come from muscle (not just fat), Livestrong.com writes.
However, getting enough protein can help you maintain your muscle or at least minimize the amount you lose-which keeps your metabolism at rest, helping you burn more calories overall.
According to an April 2015 article published in the American Journal of Clinical Nutrition, protein also contributes to weight loss because it helps you feel full, requires more energy to digest, and increases levels of satiety hormones.
Fat is also satiating – it slows down digestion, making us feel fuller for longer, according to Harvard University T. H. Chan School of Public Health at Harvard University. So, yes, getting enough fat can help with weight loss.
However, there are a few guidelines to follow when eating eggs. Keep in mind the following common misconceptions if you are trying to lose weight.
Mistake 1: eating only whites
If you’re still removing the yolk every time you make a runny egg, then you’re not doing yourself any favors when it comes to losing weight or getting vital nutrients.
Yes, the yolks contain most of the fat in an egg, but dietary fat does not lead to an increase in body fat – this is due to an excess of calories. In addition, according to the U.S. Department of Agriculture, the yolk contains half of the protein in an egg.
Finally, the yolk is where most of the nutrients are located. If you throw away the yolk, you’re missing choline, folic acid, iron, selenium, phosphorus, zinc, thiamine, and vitamins A, B6, B12, D, and E, according to the American Egg Council.
Mistake 2: Limiting eggs for breakfast
Don’t limit yourself (or your diet) by thinking of eggs as just a breakfast food. They can also be served for lunch and dinner and even as a snack. They are easy to add to meals other than breakfast: egg salad sandwiches make for a nutritious and soothing lunch. Or enjoy poached eggs as a source of protein in a salad or grain bowl.
For dinner, add a light egg on top of a burger or add a couple to a roast before serving. A hard-boiled egg with salt and pepper is a great midday snack that will keep you satisfied until your next meal.
Mistake 3: Cooking them with unhealthy fats
Frying eggs in butter or margarine if you are trying to follow a healthy diet or lose weight is a kind of defeat. Sure, it may taste good, but in terms of nutrition, it will significantly reduce the nutritional value of your food.
We are not saying that you should avoid all fats. Our bodies need fat, and dietary fat can help with weight loss. However, unhealthy fats, such as saturated and trans fats, can increase the risk of heart disease, stroke, diabetes, and other chronic conditions, according to Harvard Health Publishing.
Instead, cook eggs with unsaturated fats such as olive, avocado, and canola oil. The American Heart Association recommends choosing oils with less than 4 grams of saturated fat per tablespoon and no trans fats or partially hydrogenated oils. Or, even better, choose poached or boiled eggs, which do not require additional calories to cook.
Mistake 4: combining them with bacon and other unhealthy breakfast foods
Our perception of eggs has changed over the years, especially as science has advanced, and we now know that eggs can be part of a healthy diet.
That said, don’t let the healthy properties of eggs extend the health halo to everything else you eat with them, such as highly processed red meat (bacon, sausage) or refined grains (pancakes, waffles). Healthier options for combining eggs include vegetables and a small portion of cheese for an omelet topped with salsa. Or try scrambled eggs with a whole-grain English muffin and fruit or yogurt.
Mistake 5: eating too much food
Yes, the restriction on dietary cholesterol was lifted when the U.S. Department of Health and Human Services released its 2015-2020 Dietary Guidelines for Americans. But that doesn’t mean you can consume them enthusiastically.
Although there is technically no upper limit for cholesterol, the guidelines state that “people should eat as little dietary cholesterol as possible while maintaining a healthy diet.”
