Eggs are an excellent source of nutrients, as well as a rich source of protein and fat; two macronutrients that play an important role in weight control.
La protein It's important because when you reduce your calorie intake and start to lose some weight, inevitably, a percentage of that will be muscle (it's not just fat you're losing). However, getting enough protein can help you maintain your muscle, or at least minimize the amount you lose, which keeps your resting metabolism up and helps you burn more calories overall.
Protein also helps with weight loss because it makes you feel full, requires more energy to digest, and increases satiety hormones, according to an April 2015 article in The American Journal of Clinical Nutrition. Fat is also satiating: it slows down digestion and makes us feel fuller for longer. So eating enough fat can help you lose weight.
In any case, we leave you some tips that you should follow when eating eggs.
What is the healthiest way to cook them?
Eggs are delicious and extremely versatile. They can be cooked in many different ways and are easy to combine with other healthy foods, such as vegetables. Cooking them also destroys any dangerous bacteria, making them safer to eat.
Here we have the most popular and healthy cooking methods:
- Boiled. Hard-boiled eggs are cooked in their shells in a pot of boiling water for 6 to 10 minutes, depending on how cooked we want the yolk to be. The longer you cook them, the firmer the yolk will become.
- Poached. Poached eggs are cooked in slightly cooler water. They are split in a pot of boiling water at a temperature of 71-82 ° C and cooked for 2,5-3 minutes.
- Baked. Baked eggs are cooked in a hot oven in a flat-bottomed dish until the egg is set.
- Scrambled. Scrambled eggs are beaten in a bowl, poured into a hot frying pan and stirred over low heat until set.
- Tortilla. To make an omelette, eggs are beaten, poured into a hot skillet, and slowly simmered over low heat until solid. Unlike scrambled eggs, an omelet is not scrambled once it's in the pan.
- Microwave oven. It takes much less time to cook eggs in a microwave than in a pot. However, it's generally not a good idea to microwave eggs that are still in their shells. This is because pressure can quickly build up inside them and they can burst.
Tips to eat eggs and lose weight
This food is one of the most nutritious, but we can make eggs even healthier. Here are some tips for cooking super healthy eggs.
Do not eat only the whites
If you're one of those who remove the yolk every time you scramble eggs, you're doing yourself a disservice when it comes to losing weight or getting vital nutrients.
Yes, the yolks contain most of the fat found in an egg, but dietary fat isn't what causes you to gain more body fat, that's due to excess calories. In addition, the yolk contains the half protein found in an egg.
Lastly, the yolk is where most of the nutrients are found. If you throw away the yolk, you're missing out choline, folic acid, iron, selenium, phosphorus, zinc, thiamine and vitamins A, B6, B12, D and E.
Don't limit eggs to breakfast
Don't limit yourself (or your diet) to thinking only of eggs as a breakfast food. They can also be enjoyed at lunch and dinner, and even as an appetizer.
They're easy to incorporate into meals beyond breakfast—egg salad sandwiches make a nutritious and comforting lunch. Or enjoy poached eggs as a source of protein in addition to a salad or bowl of cereal.
For dinner, add an egg on top of your burger or mix a couple into your stir-fry before serving.
Enjoying one or two hard-boiled eggs with salt and pepper is a delicious snack that will keep you satisfied until your next meal.
Cook them with healthy fats
fry eggs in butter o margarine defeats the purpose if you're trying to eat a healthy diet or lose weight. Sure, it might taste good, but it takes your food down a bit nutrition-wise.
We are not saying to 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 your risk of heart disease, stroke, diabetes, and other chronic conditions.
Instead, cook eggs in unsaturated fats like olive oil, avocado and canola. Or better yet, choose poached or boiled eggs, which do not require additional calories to cook.
Do not eat them with unhealthy foods
Our perception of eggs has changed over the years, especially as science has evolved and we know that eggs can now be part of a healthy diet.
That said, avoid allowing the health attributes of eggs to cast a halo of health over anything you eat with them, such as highly processed red meats (bacon, sausage) or refined grains (pancakes, waffles).
Healthier pairing options for eggs include vegetables and a small portion of cheese for an omelette, with sauce. Or enjoy scrambled eggs with a whole wheat English muffin and a piece of fruit or yogurt.
don't eat too many
Yes, the dietary cholesterol limit was removed between 2015-2020. But this does not mean that you can consume them as if they were pipes. Although there is technically no upper limit for cholesterol, the guidelines state that people should eat as little cholesterol as possible while consuming a healthy eating pattern.
When it comes to eggs, it's best to stick to an average of one a day. If you have diabetes or other risk factors for heart disease, you may not be advised to eat more than three eggs per week.