Eggs Before Workout For Weight Loss

What does exercise have to do with eggs?

Well, a lot! When you’re trying to lose weight, it’s easy to get caught up in the idea that all you need to do is cut calories and eat less food. But there’s more than one way to approach weight loss, and what you eat can be just as important as how much of it you eat.

When it comes to getting the most out of your workouts, eggs are a great choice—they’re high in protein and healthy fats, which help fuel your muscles so they can stay strong through exercise. And once your workout is done, eggs are a key source of nutrients that help your body recover from the stress of movement and repair any damage caused by muscle contraction (which happens when we exercise). Some studies even show that eating eggs before working out can help people lose more weight over time!

Right here on Buy and Slay, you are privy to a litany of relevant information on why are eggs ideal for muscle build-up?, health benefits of eating eggs, and so much more. Take out time to visit our catalog for more information on similar topics.

Eggs Before Workout For Weight Loss

Conquering a challenging workout requires an essential factor — energy or fuel from food. Fuel helps you have more power and be more productive when you exercise.

Most people focus on what to eat after a workout, but the nutrients you consume before exercise may be equally or even more crucial. So, what should you eat before your workout?

The answer isn’t simple, but some foods have more health benefits than others, and provide the fuel you’ll need to effectively complete a workout. You’ll hear various suggestions from fellow exercise enthusiasts, from strict diets to pre-workout meals they swear by. Eggs are one of the best foods you can consume before a workout.

SHOULD YOU EAT PROTEIN BEFORE OR AFTER WORKING OUT?

The meals and snacks you eat before or after a workout play a significant role in your fitness journey and health goals. The macronutrients you consume affect your sweat sessions and results. Fasting before vigorous exercise can make you feel light-headed and dizzy, and fueling your body up with healthy carbohydrates or protein can provide maximum energy to give you the best performance. It’s a smart idea to choose protein-rich snacks and meals to fuel up before exercise, and post-workout foods to help you recharge afterward.

Eating protein before and after your workout provides different advantages and outcomes. If your goal is to build muscle and prevent injuries or muscle tearing, a protein-packed snack before your workout can benefit you.

If you’re completing frequent strength workouts that involve weightlifting, protein should be an essential part of your pre-workout diet. Protein helps repair the tiny tears in your muscles that result from carrying heavy weights.

Whether you decide to have a meal or snack before or after your workout, it’s helpful to stick to foods that include protein, healthy fats, and carbohydrates.

Eating healthy proteins after your workout will refuel your body. You’ll want to eat something soon after your workout because your body has just depleted most of its energy.

WHY EATING EGGS BEFORE YOUR WORKOUT IS BENEFICIAL

Eating eggs before you exercise or train can help provide valuable benefits for your body. Whether you cook them scrambled or sunny side up, eggs provide an excellent source of healthy protein before your workout. Check out the benefits of eating this high-quality protein before your workouts:

  1. Eating eggs before exercising is ideal for building strength and repairing tiny tears in muscle fibers.
  2. Eggs are low in calories, with only around 70 to 100 calories per egg, depending on their size.
  3. Eggs are outstanding sources of vital nutrients, like essential amino acids, vitamin A, vitamin D, B vitamins, and folic acid.
  4. Consuming eggs can help increase fat burning during workouts.

Egg whites and egg yolks are ideal protein sources that can help carry you through an intense workout. Consuming the egg whites alone is OK, but research shows eating the entire egg can help promote higher levels of muscle repair and protein. Since eating eggs before or after your workout can elevate your performance to the next level, remember to add them to your grocery list for the week.

SHOULD I EAT RAW EGGS?

One of the most significant misconceptions about eating eggs for health and fitness — made famous by the Rocky movie — is that raw eggs contain more protein. While raw eggs contain a similar amount of protein as cooked eggs, they can harbor unhealthy bacteria.

Consuming raw eggs isn’t a good idea because it heightens your risk of eating Salmonella bacteria, which can cause you to develop symptoms like cramps, fever, vomiting, and other stomach-related sicknesses. In more extreme cases, Salmonella can lead to severe or life-threatening illnesses.

While a hefty serving of protein has benefits for your workout, there are much better and tastier ways to consume your eggs. If you find a pre-workout recipe that requires an uncooked egg, it’s best to pass on that meal and look for another healthy and delicious workout snack.

Aside from wanting to avoid harmful bacteria, you should always choose cooked eggs over raw ones because you’ll consume more useful protein that way. When you cook eggs, it breaks down their proteins, which aids with digestion and provides your body with more protein it can use.

HOW FAR IN ADVANCE TO EAT EGGS

A crucial factor to consider when planning your workouts is timing when to eat your meals or snacks before and after you exercise. Eating your workout food at the right time can help improve your performance and prevent cramping or an upset stomach.

You should try and eat your eggs at least one to two hours before you start your workout. The eggs are low in calories, protein-packed, and provide plenty of vitamins and healthy fats to get you through your routine. Eating too close to the start of your sweat session can lead to stomach cramps. Your blood will also flow to your muscles instead of assisting in food digestion.

Consider what time you usually work out. If you work out in the morning, wake up earlier to eat your eggs an hour before your workout. If you plan to exercise after breakfast, enjoy a lighter meal, so you don’t feel uncomfortable during your workout.

After your workout, you should try and refuel your body within one to two hours after you’ve completed exercising. Including food with carbohydrates along with your eggs for your post-workout meal can improve muscle recovery.

IS THERE A LIMIT TO HOW MANY EGGS I SHOULD CONSUME?

You want to pack a lot of protein into your diet, but how many eggs is too many? The amount of eggs you should eat depends on your lifestyle, health history, and tolerance. For this reason, it’s hard to come up with an exact number of eggs to consume across the board.

Whole eggs contain healthy fats, protein, vitamins, and cholesterol. You might associate cholesterol consumption with heart issues, but eggs contribute to “good” HDL cholesterol levels in your body and typically don’t alter the LDL cholesterol levels.

In general, the number of eggs you can eat hinges on your activity level and diet. Healthy, active people can consume up to three eggs for breakfast. If you struggle with high cholesterol levels, are overweight, or live a more sedentary lifestyle, you should eat around one egg per day.

7 QUICK AND EASY PRE-WORKOUT EGG RECIPES

Don’t skip a pre-workout meal or snack because you worry it takes too long to cook a nutritious meal. You can find plenty of yummy and easy egg recipes that will satisfy your hunger and fuel you for an inspiring workout.

Since eggs are such a valuable protein source that helps build muscles and reach fitness goals, it’s crucial to include them in your daily diet and eat eggs pre-workout.

Eating the whole egg, yolk, and egg whites is essential in obtaining the maximum nutrients and health benefits eggs offer. Start creating delicious egg recipes to take care of your body before your workout. Try these seven quick and easy pre-workout egg recipes.

1. PERFECT HARD-BOILED EGG

Embrace a classic egg recipe and make some delicious hard-boiled eggs before your sweat session. Since there’s only one ingredient, this recipe is a cinch to make.

For the perfect hard-boiled eggs before a workout, you’ll need:

  • 8 large eggs
  • 6 cups of water
  • 1 teaspoon of salt (optional)
  • A medium saucepan or pot

Follow these directions to make your hard-boiled eggs:

  • Gently place your eggs into the medium pot or saucepan. Add the eggs one at a time to avoid damaging or cracking them.
  • Add your water into the pan. Pour in enough water to cover the eggs, then place over medium heat. Add in salt, if desired, and bring water to a boil. Cover your pan with a lid once it begins to boil.
  • Depending on the type of hard-boiled egg you want, cook for the following times — hard-boiled for nine to 10 minutes, medium-soft for seven to eight minutes, and soft-boiled for four minutes.
  • Drain and immediately rinse with cool water. Chill the eggs in a bowl of ice water, peel, and serve.

Eat your hard-boiled eggs plain or with any of your favorite seasonings or condiments. You can even add them to your salads, rice, or any other meal.

2. BASIC SCRAMBLED EGGS

Scrambled eggs are the perfect go-to recipe. Whether you’re eating them in the morning or for a quick afternoon meal, scrambled eggs before a workout will satisfy you.

Making the perfect scrambled eggs is a breeze. All you’ll need are the following ingredients and tools:

  • 6 large eggs
  • 1/2 cup of skim or fat-free milk
  • 2 tablespoons of butter
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of salt
  • Cooking spray (optional)
  • 6 slices of wheat or whole-grain toast (optional)
  • Medium mixing bowl
  • Whisk
  • Medium skillet
  • Rubber spatula

Make the best scrambled eggs before your workout by following these directions:

  • Crack your eggs into a medium mixing bowl and whisk together your milk, pepper, and salt. Take care to thoroughly combine the yolk and egg whites for delicious, fluffy scrambled eggs.
  • Add butter to your medium skillet. Place over medium heat and tilt the pan to coat the entire skillet with melted butter.
  • Add your egg mixture to the heated pan and let the mixture sit for about two to three minutes. Once you notice the edges start solidifying, stir the mixture, using a rubber spatula to gently pull the egg toward the center.
  • Add more butter or cooking spray to the pan as you start to move the eggs around. This step is optional but can help prevent any sticking.
  • Keep stirring the eggs in the pan. Once you notice the eggs are solid, turn them onto a plate.
  • Serve with toast, bagels, or your favorite breakfast side.

Your scrambled eggs should be fluffy and delicious. Make this simple recipe early in the morning before your workout or as a quick snack before an afternoon exercise.

3. EGG WRAPS

If you’re limiting your carbs and want an alternative to tortillas, substitute them for these tasty egg wraps. You can fill these with any of your favorite ingredients, making them highly versatile and perfect for a protein-packed workout meal.

To make these egg wraps, you’ll need these tools and ingredients:

  • 1 egg
  • Cooking spray
  • Optional spices — salt, black pepper, paprika, cayenne pepper, basil, or oregano
  • Small skillet
  • Mixing bowl
  • Fork
  • Rubber spatula

Follow these directions to make your egg wraps:

  • Crack your egg into a mixing bowl and combine well with a fork.
  • Place your small skillet over medium heat. Coat the bottom of the pan evenly with cooking spray.
  • Pour your egg mixture into the hot pan and tilt the pan to spread it across the bottom.
  • Cook the egg for about 30 seconds, adding optional seasonings as desired.
  • Flip the egg with a rubber spatula and cook for another 30 seconds.
  • Once the egg wraps have fully cooked, remove them from the skillet and onto a plate.
  • Once your wrap has cooled, add your favorite fillings.

You can make low-carb breakfast tacos by adding turkey bacon and salsa or make lunch with sliced turkey, tomato, and lettuce. Egg wraps are the perfect way to add more protein to your diet and crush your workouts.

4. CURRIED EGG SALAD

If you’re looking for a meal to prep for the week ahead, curried egg salad is a good choice. You can put this together a couple of days before you eat it for a quick breakfast or snack.

You’ll need these ingredients and tools to make this recipe:

  • 6 hard-boiled eggs, chopped
  • 2 to 3 tablespoons of Greek yogurt
  • 1 tablespoon of mayonnaise
  • 1 teaspoon of Dijon mustard
  • 1/2 teaspoon of salt
  • 1 1/2 teaspoons of madras curry powder
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of cayenne pepper
  • Medium saucepan
  • Large mixing bowl

For this simple recipe, you’ll only need to follow a few directions:

  • Add your eggs carefully to a medium pot or saucepan. Pour enough water in to cover the eggs and place over medium heat. Once the water begins to boil, remove the pot from the heat and let the eggs cook for another 10 minutes. Drain and rinse with cool water, then place in a bowl of ice water.
  • Peel and chop eggs.
  • Combine Greek yogurt, mayonnaise, Dijon mustard, salt, pepper, curry powder, cayenne pepper, and chopped eggs in a large mixing bowl. Carefully mix.

This pre-workout meal is great to eat on its own, on toast, or with crackers. A simple protein-packed recipe like this is too good not to try.

5. SIMPLE FRIED EGG

Learn how to make a basic fried egg that will become your go-to meal. Knowing how to cook the perfect sunny-side-up egg will help elevate other meals and add some protein to your diet.

This recipe requires little effort and simple ingredients.

Gather these ingredients and tools before you start cooking:

  • 4 large eggs
  • 2 tablespoons of butter
  • Salt and pepper to taste
  • Medium skillet

Easily make the perfect fried egg with these directions:

  • Add two tablespoons of butter to your skillet and place over medium heat. Tilt your pan to evenly coat the bottom with butter.
  • Crack your eggs one by one into the skillet. Be careful not to drop any shells into the pan.
  • Don’t touch the eggs for around two to three minutes. You’ll see the eggs start to cook, and the egg whites will solidify.
  • Turn the heat down to low and let the egg cook until the egg whites are solid and the yolk is a little runny. Transfer each egg onto a plate with paper towels or napkins to soak up any excess grease.
  • Add your favorite seasonings or toppings, and enjoy.

You can serve your fried egg on toast, with hash browns, or enjoy it on its own. This recipe is a building block for numerous other meals you’ll learn how to cook.

6. EASY EGG OMELET

What better way to prep for your workout than a delicious egg omelet? Omelets are easy to make and perfect for any time of day.

You’ll need these ingredients and tools to cook your omelet:

  • 6 large eggs
  • 2 tablespoons of skim or fat-free milk
  • 1/2 cup of red or green bell peppers, chopped
  • 1/2 cup of tomatoes, chopped
  • 1/4 cup of onions, chopped
  • 1 tablespoon of butter
  • 1/2 cup of grated Parmesan cheese
  • 1 teaspoon of black pepper
  • 1 teaspoon of salt
  • 1/2 teaspoon of cilantro
  • 1 teaspoon of parsley
  • 2 medium mixing bowls
  • Large skillet
  • Rubber spatula

Make this classic meal by following these directions:

  • Combine your veggies and cheese in a medium mixing bowl and set aside.
  • Take your other mixing bowl and crack your eggs into it. Add in your milk, salt, and pepper, and whisk to combine. Once you’ve fully combined the yolks and egg whites, set aside.
  • Add butter to your large skillet and place over medium heat. Coat the entire bottom of the pan with butter by tilting it.
  • After your butter melts, add your egg mixture and coat the entire pan evenly.
  • Let the eggs cook for 30 seconds and shake to move some of the mixture around. Add in your bowl of veggies and cheese, and let everything cook for another two to three minutes.
  • Once your egg mixture has solidified, fold the omelet in half with a rubber spatula.
  • Remove the omelet and place it on a plate. Garnish with parsley and cilantro, and enjoy.

This simple, delicious meal can help you reach your fitness goals and is a quick recipe to whip up before heading to the gym.

7. MUG OMELET

Who knew making an omelet could be any easier? This recipe for a mug omelet comes together in only a few minutes, making it the perfect savory pre- or post-workout meal.

The ingredients and tools you’ll need for your mug omelet are:

  • 2 eggs
  • Salt and pepper to taste
  • 1 piece of whole-grain bread, torn into small pieces
  • 1/4 cup of chopped asparagus and kale
  • 1 tablespoon of shredded cheese
  • Mug
  • Fork
  • Microwave

Make this simple recipe by following these directions:

  • Crack eggs into a microwave-safe mug. Add seasonings and whisk with a fork.
  • Add the whole-grain bread pieces and vegetables. Microwave on high for 30 seconds. Add cheese and place it back in the microwave for another 15 to 30 seconds until you cook the eggs.

It’s that easy to make the best snack. You’ll always have a go-to meal before your workouts.

Why Are Eggs Ideal For Muscle Build-up?

Building muscles are not as easy as you think. This is the reason why what you eat is just as important as the type of workout. Many gym-goers depend on post-workout shakes, which don’t serve the purpose. Consuming proteins post-workout can help you build muscles, especially if you lift weights regularly. Thanks to KENT Egg Boiler, you can easily get hard, medium, and soft-boiled eggs within minutes. So, if you have just started working out, the blog is for you. Read on to find out

How Eggs are Good for Nutrition and Body Building?

A wide range of B vitamins, including riboflavin, folic acid, and B12 (energy), are also found in eggs, including vitamins A, E, and K. In addition to this, being a good source of minerals like calcium, zinc, and iron, eggs also contain all eight essential amino acids. Mentioned below are a few points that will explain why eggs are good for bodybuilding.

1. Helps in Protein Synthesis

After a strenuous session of workout, your muscles build protein through the process of protein synthesis. Eating eggs after a workout session provides protein to your body in order to fuel the protein synthesis process. Many people throw away the egg yolk and consume only the egg white after their workout session. However, a study found that egg yolks contain protein and other nutrients, which are not found in egg whites. In short, eating egg yolks boost your body’s protein synthesis.

2. A Rich Source of Vitamins

Eggs are not only a rich source of proteins but also a number of vitamins. In addition to 6 grams of protein, eggs are also a storehouse of Vitamin A, E, K, B12, riboflavin, and folic acid. Hard-boiled eggs are a healthy food option, which also contain essential amino acids needed for muscle recovery and building minerals such as calcium and zinc.

3. Source of Good Fat

A common myth about eggs is they contain fat, which is harmful to your health. Egg whites contain no fat at all whereas the yolk contains 5 grams of fat. However, the yolk contains only 1.6 grams of saturated fat (bad fat). Bodybuilders looking for muscle gain need fat in foods, especially at a time when the energy requirement is high. Eggs also contain diary cholesterol, which doesn’t increase the blood cholesterol level.

Last Few Words

You already know that it is important to include proteins in your diet after a workout session. However, instead of drinking shakes after a workout, which may not provide the desired results, you can have a helping of boiled eggs. The shakes that you drink don’t contain a balance of the essential nutrients that you need after a workout session. Loaded with all the essential vitamins and protein, eggs are all you need for muscle build-up.

Health Benefits Of Eating Eggs

Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet.

Here are 10 health benefits of eggs that have been confirmed in human studies.

1. Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA
  • Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs also contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

SUMMARY

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

Nevertheless, the response to eating eggs varies between individuals:

  • In 70% of people, eggs don’t raise cholesterol at all
  • In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

SUMMARY

Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

3. Raise HDL (The “Good”) Cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.

SUMMARY

Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.

4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of

Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.

The symptoms of choline deficiency are serious, so fortunately it’s rare.

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

SUMMARY

Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Are Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease.

But many people don’t realize that LDL is divided into subtypes based on the size of the particles.

There are small, dense LDL particles and large LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement.

SUMMARY

Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks contain large amounts of both lutein and zeaxanthin.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.

Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

SUMMARY

The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. Omega-3 or Pastured Eggs Lower Triglycerides

Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

SUMMARY

Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.

SUMMARY

Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease.

One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke.

Many other studies have arrived at the same conclusion.

However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything.

It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.

On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease.

SUMMARY

Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks.

SUMMARY

Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.

The Bottom Line

Studies clearly show that eating up to three whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful — it is just “uncharted territory,” as it hasn’t been studied.

Eggs are pretty much nature’s perfect food.

On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

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