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Eat an egg to lose weight. Several studies show that eggs are among the most effective foods to support weight loss. They contain all the essential amino acids and are more filling than wholemeal bread.
Eat an egg to lose weight. A size M egg has an average of only 78 calories and scores with many healthy ingredients.
A whole chicken egg contains all the essential amino acids and has the highest biological value compared to other foods. The biological value describes the efficiency of converting dietary protein into the body’s own protein.
You can easily integrate an egg for weight loss into your daily nutrition plan. An ideal weight loss meal includes three boiled eggs, which total less than 240 calories. With a tasty portion of seasonal vegetables, you have a complete meal with only around 300 calories.
Remember that eggs fried in oil or butter contain more calories than eggs boiled in water. So you can save a few calories here.
An egg contains only 78 calories. An ideal weight loss meal under 300 calories consists of three boiled eggs with tasty vegetables.
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The high protein content makes the weight loss egg an ideal food for your diet. This is because foods high in protein keep you full for longer than foods that are low in protein.
Many studies show that meals made specifically with eggs increase feelings of fullness and reduce calorie intake at later meals. For comparison, meals with the same calorie content and no eggs were considered.
The Satiety Index developed by the Australian scientist Susanna Holt is a good way of describing the satiating effect of eggs. This describes the satiating effect of individual foods and the derived potential to save calories at later meals
100 grams of white bread with exactly 240 calories and a satiety index of 100 were specified as a comparison product. 350 grams of potatoes (equivalent to 240 kcal) fill you up 3.23 times longer than 100 grams of white bread.
240 egg calories fill you up 1.5 times as long as white bread. But unlike bread, eggs contain hardly any carbohydrates and are therefore ideal for losing weight.
In addition, the protein bombs can prevent food cravings , another reason Why you should eat an egg to lose weight. Egg meals reduce the risk of cravings by up to 60 percent and cut cravings for late-night snacks in half.
Eggs are very filling and prevent cravings and unhealthy snacking.
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The high-quality protein in the eggs boosts your metabolism . The body needs energy to metabolize food proteins, which it converts into thermal energy in the course of what is known as food-induced thermogenesis. In this conversion, it burns 80 to 100 calories.
The body needs far less energy to metabolize carbohydrates or fats than it does for dietary proteins.
Thus, foods high in protein, such as eggs, are more likely to stimulate your metabolism and increase the resulting calorie burn.
The body needs a lot of energy for protein metabolism and burns up to 100 calories. Therefore, eggs boost metabolism more than carbohydrates or fats.
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Various studies have shown that eggs for breakfast support the weight loss process immensely. Eating an egg breakfast keeps you fuller longer than a bagel with the same calorie content. Over the course of the day, saturation leads to reduced calorie intake.
In addition, meals containing eggs promote stable blood sugar and insulin levels . The appetite-regulating hormone ghrelin tends to be suppressed.
Another study with 30 healthy and athletic men compared three different breakfast combinations with regard to their satiety effect. They either ate three eggs with toast, muesli with milk and a slice of toast, or a croissant with a glass of orange juice.
In comparison, breakfast with an egg portion was significantly more filling and the subjects were less hungry over the course of the day.
They automatically ate 270 to 470 fewer calories at lunch and dinner, even though they didn’t want to actively lose weight. With this simple trick you can lose weight.
A breakfast with eggs keeps you full longer and consumes fewer calories over the next 36 hours.
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With eggs in your diet, you don’t need to be afraid of monotonous weight loss meals . Eggs are cheap and versatile to prepare.
In just six to eight minutes you can enjoy a boiled breakfast egg for weight loss or pack as a filling snack for on the go. Boiled eggs, poached eggs or delicious omelettes with vegetables are ideal egg dishes for losing weight.
Eggs can be prepared in many ways. Eggs for weight loss are therefore easy to integrate into a healthy diet without much effort.
Meals with boiled or baked eggs are great for losing weight. 100 grams of eggs contain 154 calories. In addition to a large proportion of high-quality protein, they contain all the essential amino acids. The protein it contains keeps you full for longer and protects you from uncontrolled cravings.
The satiating effect of meals containing eggs has a positive effect on maintaining stable blood sugar and insulin levels. This reduces the calorie intake after an egg-containing breakfast and supports the weight loss process.
In addition to the satiating properties of proteins, the body needs additional energy (80 to 100 calories) to metabolize them. This energy results from what is known as food-induced thermogenesis and is much higher than when metabolizing carbohydrates or fats.
Finally, the egg not only scores with essential nutrients, but is also inexpensive and versatile to prepare. That’s why the weight loss egg is super easy to integrate into your diet plan.
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