It is well-known that discipline and perseverance are key to a successful weight-loss diet, and the same holds true for a chicken egg diet. To achieve desired results, it is important to avoid the following common mistakes when embarking on this weight-loss journey.
1 Why Can Chicken Eggs Help with Weight Loss?
According to data from the USDA, on average, one egg contains only about 78 calories. However, eggs are packed with essential nutrients such as vitamins (A, B5, B12, B2, D, E, K), minerals (selenium, phosphorus, calcium), and protein. This makes them a popular choice for those looking to shed some pounds.
Eggs are a nutrient-rich food, but did you know the exact calorie count per egg? Find out now to learn more about this superfood!
Adda Bjarnadottir, a registered nutritionist in Iceland, suggests that eggs can keep you fuller for up to 36 hours due to their high protein content. A study by the National Institutes of Health (NIH) involving 30 overweight women found that those who ate eggs for breakfast for eight weeks lost more weight than those who didn’t, by up to 65%.
2 Mistakes to Avoid When Trying to Lose Weight with Chicken Eggs
Avoiding the Yolk
Many people who use chicken eggs for weight loss tend to discard the yolk and consume only the egg whites. This is because they believe that the yolk contains high levels of cholesterol, which can negatively impact heart health and weight loss efforts. However, the yolk is not as detrimental as once thought.
A study on dietary cholesterol, including that from eggs, found that while egg yolks do contain significant amounts of cholesterol, they do not increase levels of harmful cholesterol in the blood or body. So, feel free to enjoy the whole egg, yolk and all!
Overcooking the Eggs
According to The Times of India’s health section, when you boil eggs, hydrogen sulfide, a toxic gas, is released from the egg whites. The longer the eggs are cooked, the more of this gas is produced, resulting in a thicker green coating around the yolk.
Therefore, it is best to avoid overcooking your eggs as hydrogen sulfide can be dangerous, even causing suffocation and poisoning.
Pairing Eggs with Unsuitable Foods
Eggs are versatile and easy to pair with other foods. However, when trying to lose weight, it is best to combine them with healthy and suitable options, such as vegetables. On average, vegetables contain just 65 calories per 100g, according to the USDA.
A study by the American Dietetic Association found that adding more vegetables to your diet is beneficial for weight loss. So, instead of pairing your eggs with fatty foods like fried dishes, bacon, or sausages, opt for veggies like spinach, bell peppers, or mushrooms.
Not Counting Egg Calories
Monitoring your daily calorie intake is crucial when trying to lose weight. Just because eggs are high in protein and relatively low in calories doesn’t mean you should ignore their calorie contribution. Failing to account for egg calories can easily lead to exceeding your daily calorie limit.
Dr. Nguyen Thanh Ha, a doctor of nutrition and dietetics at the Central Lung Hospital, recommends that women consume 2000 calories per day to maintain their weight and 1500 calories per day to lose 0.5kg per week. For men, the average is 2500 calories per day for weight maintenance and 2000 calories per day to lose 0.5kg per week.
However, calorie needs can vary depending on factors like age, height, weight, and activity level. So, it is best to consult with a doctor or nutritionist to determine your specific needs.
Now that you’re aware of these common mistakes, you’re well-equipped to make the most of your chicken egg diet. Remember to keep these tips in mind to achieve your desired weight loss goals.
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