Eggs are gaining back all their lost glory! Eggs used to be seen as a high-fat, cholesterol-raising food, but now they’re popular again! Eggs are super healthy because they have a high-protein content and a host of other nutrients. Eggs are cheap, easily available, and quick to cook. On a weight loss journey, when you eat eggs, you feel full for a long time, so you might eat less overall, that would help in limiting calorie intake. Some eat eggs boiled, scrambled, or in omelettes, but those individuals who are calorie conscious prefer just the white part. But, can you really lose weight by just eating egg whites? Let’s find out:
Why Eggs Are Considered Healthy?
1. Eggs are packed with high-quality protein that keeps you feeling full longer, curbing cravings and snacking.
2. They are loaded with vitamins A, B12, D, E, and K, essential for your body. Also read: “10 Reasons Why Eggs are Good For Weight Loss.”
3. Rich in minerals like iron, phosphorus, selenium, and zinc, boosting metabolism and supporting your immune system and growth.
4. Healthy fats in eggs, like omega-3s, make you feel fuller, controlling overeating, and helps with absorption of fat-soluble vitamins like A, D, E, and K.
5. Eggs are low-calorie but loaded with nutrients. A single large egg has only 70-80 calories, perfect for watching your intake.
Why People Prefer Egg White over Whole Egg?
Egg white from a single egg has only 18 calories compared to 71 calories from one whole egg. Most importantly, the protein content is concentrated in egg white with 4 gm of protein compared to 6 gm of protein in one whole egg. There is zero fat in egg white and the same goes for cholesterol content. So, if you are just trying to increase the protein intake, egg whites are good, but then you might miss these amazing nutrients – vitamin A, vitamin B12, vitamin D, choline, etc., which are solely concentrated in the egg yolk.
Experts recommend including 2-4 egg whites and one whole egg in a weight loss diet. More than 2 eggs a day can increase calorie intake, impacting the goal of burning stored fat through a calorie deficit. If you are into intense workouts, you can opt for more egg whites for added protein. Opt for healthier cooking methods like scrambled, poached, or boiled with minimal oil/butter for weight loss benefits. Also read: “7 Egg-Citing Ways To Eat Eggs Daily.”
All said and done, if you are trying to lose weight, you need more than protein – complex carbs, vitamins, healthy fats, minerals, and so many other nutrients, which a diet comprising of just egg whites would not provide.
Summing up, relying solely on egg whites to lose weight will not work and may backfire. Having a balanced diet with all macronutrients, protein, fiber, healthy fats, vitamins, and minerals would lead to significant weight loss. You can such diet plans on the Rati Beauty app, download for more details.