Eat eggs for weight control. As a Certified Nutritionist, that’s a recommendation that I frequently make to my weight loss clients. I eat eggs for breakfast four days a week. I find that their high protein and healthy fat content keep me feeling full for a long time. They also supply heart-healthy Omega-3 fatty acids.
Eggs are Good for Weight Control and Very Nutritious
Eggs are good for weight control and very nutritious. What would we do without the egg? It’s a dietary mainstay and very versatile. Eggs are perfect for a quick breakfast, but many of my clients eat them in salads at lunch and for dinner when they have no food in the house. They’re also a necessary ingredient in most baked goods.
For several decades eggs had a bad reputation. Thanks to its high cholesterol content, the egg was deemed villainous. Years went by while many of us avoided them entirely, or discarded the most nutritious part, the yolk, which contains the cholesterol. Some even ventured into the world of egg substitutes.
In 2000, the American Heart Association revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. Those guidelines permitted an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
Finally, in The 2015 Dietary Guidelines for Americans — co-developed by the U.S. Department of Agriculture and U.S. Department of Health and Human Services—made a radical new recommendation. The new guidelines don’t include a specific numerical goal.
The current recommendation acknowledges that “available evidence shows no appreciable relationship between consumption of dietary cholesterol and blood cholesterol. Cholesterol is not a nutrient of concern for overconsumption.”
The confusion over eggs stems from their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the former daily limit.
When scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol became suspect. But after 25 years of study, it has become evident that cholesterol in food is not the culprit. In fact, saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.
Eat Eggs for Healthy Weight Control
We have now been given permission to eat eggs for weight control. With science on our side, we can once again enjoy the wonderfully nutritious egg. Along with milk, eggs contain the highest biological value for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.
How Eggs Help with Weight Control
Here’s why eggs help with weight control. They help keep us feeling full for a long time. An egg, a few slices of whole-grain toast, and half a grapefruit is a low-calorie breakfast that will keep you satisfied until lunch. As you face the challenge of losing weight, it’s important to eat foods that are naturally nutrient-rich and stave off hunger between meals.
Try This Fun and Elegant Recipe
Cloud eggs are whipped egg whites with the yolk cooked to your liking and nestled in the middle of the cloud. Not only are they nutritious, but they look so photogenic that they’ve earned Instagram fame.
They are wonderful for a brunch because they look elegant and fancy but they’re easy to make. Actually, the hardest part is separating the eggs.
This version is simple and basic. You can dress it up and customize it with whatever ingredients you want to add. Some suggestions: fold in fresh herbs or crumbled bacon, sprinkle with Parmesan or other types of cheeses.
Recipe for Cloud Eggs
Ingredients (serves 4)
• 4 eggs
• 1/16 teaspoon salt
• 1/3 cup grated Parmesan cheese
• 1 tablespoon chopped chives (optional)
1. Preheat oven to 400°F. Separate the eggs putting the whites in a large bowl and the yolks in a small bowl; set yolks aside.
2. Whisk the egg whites until they’re foamy. Add the salt. Keep whisking until firm peaks form. Fold in the cheese.
3. Spoon the egg whites in 4 equal mounds on a lightly oiled or parchment-lined baking sheet. Use the back of a spoon to make egg yolk-size wells in the center of each one. Bake until just starting to color, about 5 minutes.
4. Gently spoon a yolk into the center well of each “cloud.” Return to the oven and bake until the yolk reaches desired doneness, 3 minutes for runny and up to 8 minutes for fully set.
5. Garnish with chives, if using, and serve immediately.
Nutrition: (per serving)
Total Fat: 6g
Nutrition Bonuses: Iron: 4%; Vitamin A: 6%, Vitamin C: 0% and calcium 10g.
Click here to read the full recipe for cloud eggs and use it for weight control.