Eating protein can increase the number of calories you burn by increasing your metabolic rate and reducing your appetite.
The eggs are nutritious and can help you lose weight. They have different characteristics that make them work in your favor, they are a food rich in protein, low calorie, and what can stimulate metabolism.
Many nutrients and few calories
The first way that eggs support your diet is by providing a large number of nutrients in exchange for few calories. You can have a breakfast, lunch, or dinner of two hard-boiled eggs and a cup of mixed vegetables with less than 300 calories.
A study published by the International Journal of Obesity showed that Eating eggs for breakfast on a low-calorie diet improves weight loss. Compared to a group that had high-calorie breakfasts, those who ate eggs for breakfast for 8 weeks had a significant reduction in body mass index, waist circumference, and weight loss.
An egg has 77-78 calories, 6 grams of protein, and 5 grams of healthy fats. It also offers you vitamins, minerals, high-quality fatty acids, and antioxidants.
Protein to keep you satisfied, burn fat and maintain muscle
Eating protein can increase the number of calories you burn by increasing your metabolic rate and reduce appetite, research shows.
Protein keeps you feeling full better than fat and carbohydrates. Studies have shown that protein makes you feel satisfied and helps reduce cravings carbohydrates.
Intake of protein like an egg to helps you build and maintain muscle mass. The lean muscle mass burns more calories than fat even when the body is at rest.
It is recommended that adults eat a minimum of .8 grams of protein per kilogram of body weight daily.
Some ideas to integrate eggs into your diet
Eat them for breakfast It will give you the energy to start the day, it will leave you satisfied, and it can reduce the number of calories you consume for the rest of the day.
Avoid prepare eggs by adding too much fat, even if it’s healthy fat like olive or avocado. Add the oil with a spoon and not straight from the bottle.
If you don’t want to mess up more than one dish, make an omelet in a cup. An idea?
Add ½ chopped red bell pepper, ¼ cup chopped spinach, serrano or jalapeño pepper, two eggs, season with salt and pepper, stir and microwave for 2-3 minutes, done!
In toast or sandwich. Skip the mayonnaise and add hummus, beans, or avocado.
Add to your salads with assorted vegetables.
Eggs in your oatmeal. Oatmeal is a substitute for rice that can be part of a healthy lunch or dinner.
Oatmeal with spinach, tomato, and egg
Soften the spinach and tomato in a frying pan with a little olive oil; Serve overcooked oatmeal. In the same pan, fry an egg (you can opt for a boiled egg) and place it on the plate over the vegetables. You will have dinner with fiber, protein, iron, vitamins, and antioxidants.
Do you think that eating eggs all week can affect your heart?
Due to its cholesterol content, for years the ingestion of eggs was associated with the risk of cardiovascular diseases. However, recent research shows that moderate egg consumption in a healthy diet does not increase the risk of these diseases.
Studies published in The American Journal of Clinical Nutrition found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and type 2 diabetes who followed a diet designed to lose weight.
Eggs contain nutrients that can help reduce your risk of heart disease. Eating one egg a day is generally safe for your heart, American Heart Association recommends 1 egg or 2 egg whites a day.