How to lose weight via eating eggs?

By Bao Bao   November 9, 2023 | 03:00 pm PT
Eggs are a protein-high and calorie-low food source, so eating them correctly may help a lot in losing weight.

According to Dr. Nguyen Anh Duy Tung at Nutrihome Nutrition Clinic System, as a rich source of protein, eggs can make people feel content longer and thus eat less.

Protein in eggs also helps maintain the body’s build and enhance the fat-burning process, so eggs are beneficial for people who want to lose weight.

Providing a low amount of calories, no sugar, and high amounts of vitamin B, phosphorus, selenium, and antioxidants, eggs not only assist the weight loss process but also give the body necessary nutrients, which helps improve overall health. Eating eggs correctly also helps people have stable blood sugar levels, control hunger and appetite.

Dr. Tung points out several tips people can apply to enhance the weight loss effects while eating eggs.

Eat both whites and yolks

The majority of fat in eggs are in yolks, however, it is healthy fat. Meanwhile, removing yolks means removing a lot of nutrients provided in eggs, such as choline, folate, iron, selenium, phosphorus, zinc, thiamine, and several vitamins. Half of the protein in eggs is also in the yolks.

Eating eggs correctly may enhance the weight loss effects. Photo illustration by Freepik

Eating eggs correctly may enhance the weight loss effects. Photo illustration by Freepik

Useing healthy fat to cook eggs

Dr. Tung said frying eggs with unhealthy fat such as animal butter may cause weight gain, as a spoon of butter contains 7 grams of saturated fat which may lead to risks of having cardiovascular diseases, stroke, and diabetes. Using unsaturated fats like olive oil to cook eggs is better for health.

Combine eggs with other healthy dishes in diet plans

It is advised not to eat eggs with dishes that easily make people gain weight such as processed red meat or refined cereal to avoid increasing the amount of saturated fat. Dr. Tung suggests combining eggs with salads, whole grain cereal, or yogurt to enhance weight loss.

Control eggs intake

An average adult can have up to seven eggs a week. However, egg yolks contain a high amount of cholesterol. It is advised by the American Heart Association that people who have cardiovascular issues should not eat more than three eggs a week. They are also recommended to eat whites only.

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