Hi, on this Wonderful Wednesday, we get to look at the last reason to include eggs in your healthy diet: in order to BURN that BELLY FAT
For more info as well as yummy recipes see the blog at www.turbotrim.co.za/blog
Vitamin D in the yolk can be a belly fat buster.
Egg yolks are also a source of Vitamin D, a nutrient that plays a role in bone health and immunity. Vitamin D is not found naturally in many foods, and 100 percent of the Vitamin D in eggs is found in the yolk. So if you don’t eat the yolk, you will also miss out on an important dietary source of Vitamin D.
A 2018 study found a correlation between excess belly fat and Vitamin D deficiency in overweight individuals and concluded that healthy levels of Vitamin D in the diet could potentially reduce abdominal fat.
Pairing protein and fat is key.
If you can keep yourself full and satisfied for as long as possible, you will overcome one of the greatest challenges of trying to lose weight. One of the ways that this can be achieved is by eating a combination of fat and protein together.
Eggs are a source of fat and protein, which are both nutrients that contribute to satiety. When including foods to aid in weight loss or maintenance, it is a good idea to pair food groups to increase satisfaction, like protein with fat.
It is important to combine healthy fat and protein. Protein takes the longest for our bodies to break down, but fat delays gastric emptying, and therefore, the combination of the two helps keep us fuller for longer. Staying full and satisfied between meals is essential for weight loss, as it cuts down on mindless snacking and helps prevent feelings of deprivation.
Eggs are rich in antioxidants.
Antioxidants like lutein and zeaxanthin are present in egg yolks, two carotenoids that studies show accumulate in our retinas and could encourage proper eye function.
Antioxidants, in general, cannot be proven to necessarily spur weight loss, but they save body cells by protecting them from damage by harmful chemicals called free radicals and have been said to reduce the risk for heart disease and certain types of cancers. The same high-antioxidant foods, fruits like blueberries and strawberries, and vegetables like tomatoes and broccoli, are the same foods that contribute to healthy weight management as well.
Eggs have no sugar content.
Unlike many other breakfast foods, you may choose to eat, including even "healthy" cereals, yogurt, granolas, and toasts, eggs are virtually sugar-free.
Research has proven sugar to be a culprit of weight and fat gain and a major cause of obesity, not to mention a probable cause of high blood pressure and Type 2 Diabetes. The World Health Organization has recommended that both adults and children consume no more than 25 grams of added sugar per day, so an egg-filled breakfast (or lunch or dinner) is a great place to start.
Eating eggs can keep your blood sugar levels stable.
Because eggs have basically no carbs, eating eggs does not affect your blood glucose levels, so these levels stay stable and at normal levels (especially in individuals with Type 2 Diabetes).
This helps to keep you satisfied longer after eating your meal.
Spikes in blood sugar after eating carbs can cause a crash later on, causing you to potentially have more food cravings and stray from your healthy diet, due to the vicious cycle of your body releasing insulin to process those carbs.
Eggs are low on the glycemic index as well, making them a perfect selection to help you to keep your carbohydrate consumption lower on your diet.
Eggs are the perfect swap for carbs at breakfast.
A study published in the International Journal of Obesity reported that the participants who ate a consistent breakfast of eggs saw a 34 percent decrease in centimeters off their waist and a 16 percent decrease in body fat, in comparison to the participants who consistently ate bagels for breakfast instead.
People who consume eggs for their morning meal versus a higher-carb breakfast like a bagel tend to show less hunger, greater satiety, and lower calorie consumption later in the day.
Eggs don't affect your risk of stroke or heart disease.
The myth of eggs being harmful to your cholesterol levels, and therefore your heart health has been disproven. The available evidence indicates that eggs, when consumed as part of an overall healthy diet, do not affect risk factors for Heart Disease.
Consuming one to two whole eggs a day does not appear to negatively affect one's blood cholesterol level or heart disease risk factors. In fact, omega 3-enriched eggs may even help lower triglyceride levels. That's great because high triglyceride levels are a common health issue facing many overweight people.
Eggs make it easier to eat more veggies.
Eggs are delicious and having eggs in our diet will also help us eat more vegetables. (Think: scrambled eggs and omelets.) In fact, adding eggs to many vegetable dishes can vastly improve the taste of that dish in so many exciting ways.
A Journal of the American Dietetic Association study found that adding more vegetables to your diet has been linked to increased weight loss. Besides starting your day with a veggie-rich omelet, you can also add eggs into so many dishes to enable you to sneak in many more vegetables. It is also a useful way to sneak more veggies into your kid’s diets. Think of casseroles and quiches.
Eggs Are Cheap and Easy to Prepare
Incorporating eggs into your diet is very easy.
They are inexpensive, widely available, and can be prepared within minutes.
Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.
A breakfast omelet made with a couple of eggs and some vegetables make for an easy, excellent, and quick weight loss friendly breakfast.
SUMMARY: Eggs are inexpensive, available almost everywhere, and can be prepared in a matter of minutes.
Take-Home Message
Adding eggs to your diet may be one of the easiest food to eat if you're trying to lose weight.
They can make you feel more full, satisfied, and help you eat fewer calories throughout the day.
Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.
Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.
Look out for our next delicious egg recipe.
For more info as well as yummy recipes see the blog at www.turbotrim.co.za/blog
Vitamin D in the yolk can be a belly fat buster.
Egg yolks are also a source of Vitamin D, a nutrient that plays a role in bone health and immunity. Vitamin D is not found naturally in many foods, and 100 percent of the Vitamin D in eggs is found in the yolk. So if you don’t eat the yolk, you will also miss out on an important dietary source of Vitamin D.
A 2018 study found a correlation between excess belly fat and Vitamin D deficiency in overweight individuals and concluded that healthy levels of Vitamin D in the diet could potentially reduce abdominal fat.
Pairing protein and fat is key.
If you can keep yourself full and satisfied for as long as possible, you will overcome one of the greatest challenges of trying to lose weight. One of the ways that this can be achieved is by eating a combination of fat and protein together.
Eggs are a source of fat and protein, which are both nutrients that contribute to satiety. When including foods to aid in weight loss or maintenance, it is a good idea to pair food groups to increase satisfaction, like protein with fat.
It is important to combine healthy fat and protein. Protein takes the longest for our bodies to break down, but fat delays gastric emptying, and therefore, the combination of the two helps keep us fuller for longer. Staying full and satisfied between meals is essential for weight loss, as it cuts down on mindless snacking and helps prevent feelings of deprivation.
Eggs are rich in antioxidants.
Antioxidants like lutein and zeaxanthin are present in egg yolks, two carotenoids that studies show accumulate in our retinas and could encourage proper eye function.
Antioxidants, in general, cannot be proven to necessarily spur weight loss, but they save body cells by protecting them from damage by harmful chemicals called free radicals and have been said to reduce the risk for heart disease and certain types of cancers. The same high-antioxidant foods, fruits like blueberries and strawberries, and vegetables like tomatoes and broccoli, are the same foods that contribute to healthy weight management as well.
Eggs have no sugar content.
Unlike many other breakfast foods, you may choose to eat, including even "healthy" cereals, yogurt, granolas, and toasts, eggs are virtually sugar-free.
Research has proven sugar to be a culprit of weight and fat gain and a major cause of obesity, not to mention a probable cause of high blood pressure and Type 2 Diabetes. The World Health Organization has recommended that both adults and children consume no more than 25 grams of added sugar per day, so an egg-filled breakfast (or lunch or dinner) is a great place to start.
Eating eggs can keep your blood sugar levels stable.
Because eggs have basically no carbs, eating eggs does not affect your blood glucose levels, so these levels stay stable and at normal levels (especially in individuals with Type 2 Diabetes).
This helps to keep you satisfied longer after eating your meal.
Spikes in blood sugar after eating carbs can cause a crash later on, causing you to potentially have more food cravings and stray from your healthy diet, due to the vicious cycle of your body releasing insulin to process those carbs.
Eggs are low on the glycemic index as well, making them a perfect selection to help you to keep your carbohydrate consumption lower on your diet.
Eggs are the perfect swap for carbs at breakfast.
A study published in the International Journal of Obesity reported that the participants who ate a consistent breakfast of eggs saw a 34 percent decrease in centimeters off their waist and a 16 percent decrease in body fat, in comparison to the participants who consistently ate bagels for breakfast instead.
People who consume eggs for their morning meal versus a higher-carb breakfast like a bagel tend to show less hunger, greater satiety, and lower calorie consumption later in the day.
Eggs don't affect your risk of stroke or heart disease.
The myth of eggs being harmful to your cholesterol levels, and therefore your heart health has been disproven. The available evidence indicates that eggs, when consumed as part of an overall healthy diet, do not affect risk factors for Heart Disease.
Consuming one to two whole eggs a day does not appear to negatively affect one's blood cholesterol level or heart disease risk factors. In fact, omega 3-enriched eggs may even help lower triglyceride levels. That's great because high triglyceride levels are a common health issue facing many overweight people.
Eggs make it easier to eat more veggies.
Eggs are delicious and having eggs in our diet will also help us eat more vegetables. (Think: scrambled eggs and omelets.) In fact, adding eggs to many vegetable dishes can vastly improve the taste of that dish in so many exciting ways.
A Journal of the American Dietetic Association study found that adding more vegetables to your diet has been linked to increased weight loss. Besides starting your day with a veggie-rich omelet, you can also add eggs into so many dishes to enable you to sneak in many more vegetables. It is also a useful way to sneak more veggies into your kid’s diets. Think of casseroles and quiches.
Eggs Are Cheap and Easy to Prepare
Incorporating eggs into your diet is very easy.
They are inexpensive, widely available, and can be prepared within minutes.
Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.
A breakfast omelet made with a couple of eggs and some vegetables make for an easy, excellent, and quick weight loss friendly breakfast.
SUMMARY: Eggs are inexpensive, available almost everywhere, and can be prepared in a matter of minutes.
Take-Home Message
Adding eggs to your diet may be one of the easiest food to eat if you're trying to lose weight.
They can make you feel more full, satisfied, and help you eat fewer calories throughout the day.
Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.
Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.
Look out for our next delicious egg recipe.
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