Eggs are an amazing source of nutrients, plus they’re a rich source of protein and fat, these two macronutrients, Eating eggs for weight loss play a vital role in weight control.
Protein is essential because when you decrease your calorie intake and start to have some weight loss, inevitably, a percentage of that will be muscle.
Getting adequate protein, though, can support you maintain your muscles — or at least minimize the amount you lose — which keeps your resting metabolism up, allowing you to burn extra calories altogether.
Protein also helps in weight loss because it allows you to feel full, needs more energy to digest, and improves satiety hormones.
So, having enough fat can support weight loss.
With all that said, there are still some best ways to follow when consuming eggs. Keep the following typical mistakes in mind if you’re attempting to lose weight.E
Mistake 1: Consuming Only the Whites
If you’re still removing the yolk every time you make scrambled eggs, you’re not doing yourself any favours when it comes to losing weight or getting vital nutrients.
Yolks have the majority of the fat seen in an egg, but dietary fat isn’t what shows to more body fat — that’s because of the excess of calories. Plus, the yolk has half of the protein found in an egg.
The yolk is where all the nutrients are. If you toss the yolk, you’re missing out on choline, folate, iron, selenium, phosphorus, zinc, thiamin, and vitamins A, B6, B12, D, and E.
Mistake 2: Restricting Eggs to Breakfast
Don’t restrict your diet by only considering eggs as a breakfast meal. They can be had at lunch and dinner, also, and even as a snack.
They’re comfortable to combine into meals outside breakfast: Egg salad sandwiches make for a nutritious and satisfying lunch. Or have poached eggs as your source of protein on a salad or grain bowl.
For dinner, add an over-easy egg on your burger or work a pair into your stir fry before serving.
Having a hard-boiled egg or two with salt and pepper is a tasty afternoon snack that will keep you happy until your next meal.
Mistake 3: Cooking Them With Harmful Fats
Frying eggs in butter or margarine sort of defeats the goal if you’re attempting to consume a healthy diet or lose weight. Sure, it may taste good, but it takes your meal down nutrition-wise.
We’re not saying avoid all fats. Our bodies require fat, and dietary fat can help in weight loss. Unhealthful fats, like saturated and trans fats, yet, can improve your risk of stroke, diabetes, heart disease and other chronic diseases.
Rather, cook your eggs in unsaturated fats like avocado, olive, and canola oil. Select oils with less than 4 grams of saturated fat per tablespoon and no trans fats or partially-hydrogenated oils or go for boiled eggs for weight loss, which don’t need any additional calories to cook.
Mistake 4: Having Them With Unhealthy Foods
People’s perception of eggs has changed over time, especially as science has developed and we understand now eggs can be parts of a nutritious diet.
Refrain from letting the healthy qualities of eggs to grow a health halo over everything else you’re consuming with them, like highly-processed red meat or purified grains (pancakes, waffles).
Healthier pairing choices for eggs have vegetables and a little bit of cheese for an omelet, complete with salsa. Or enjoy scrambled eggs with a whole-grain English muffin and a piece of fruit or yogurt.
Mistake 5: Eating Too Many
Yes, the limit on dietary cholesterol was lifted, But this doesn’t mean you can have them with abandon.
While there’s technically no upper limit on cholesterol, individuals should eat as little dietary cholesterol as potential while consuming a healthy eating pattern.
When it comes to eggs, it’s best to adhere to a standard of one per day. If you have diabetes or other heart disease risk elements, you may want to eat not more than three eggs for weight loss in a week. Read our latest blog on how you can Do and Don’ts for Weight Loss.