Eggs have long been praised for their high protein content, but their impact on weight management goes beyond that. Join us as we take a look at egg nutrition and how it can support your weight loss goals.
If you’re on a weight-loss journey, you’ll be well aware of the challenges, including finding the right balance of nutrition and satisfaction. Here’s how including eggs into your day can help.
The power of satiety
There’s a theory in nutrition known as protein leverage, which says we need a certain amount of protein and we’re naturally programmed to keep eating until we achieve it. When we don’t get enough protein, we can seek it out in other foods, potentially overeating. One of the reasons eggs are a great addition to a weight loss diet is their ability to keep us feeling full and satisfied for longer. The protein in eggs helps regulate hunger hormones, reducing cravings and the likelihood of eating more than we need. Including eggs in your meals and snacks can help you feel more satiated and prevent unnecessary snacking throughout the day.
A boost of protein
Protein is a vital nutrient for weight loss as it helps build and preserve lean muscle mass, while promoting feelings of fullness. Eggs are a complete protein source, containing all the essential amino acids our bodies need. Keeping our protein intake up – especially when limiting calories – means we maintain muscle, rather than losing it as we lose weight overall. A large egg has about 6-7 grams of protein, making it a useful addition to your protein target, which is likely to be between 1.6g and 2.1g protein per kilo of body weight.
Spark that metabolism
Eggs also play a significant role in boosting metabolism and providing sustained energy throughout the day. Their nutrient-rich profile supports optimal metabolic function, allowing your body to efficiently burn calories. The combination of protein and healthy fats in eggs helps stabilise blood sugar levels, preventing energy crashes and reducing the likelihood of unnecessary snacking.
Nutrient dense
Eggs have lots of essential vitamins and minerals in their small but powerful packages. They contain important nutrients such as vitamin B12, which aids in energy production, and vitamin D, which is crucial for bone health and immune function. Eggs are also a rich source of selenium, choline, and various other nutrients that support overall well-being.
How to use eggs in a weight-loss plan
Adding eggs to your weight loss meal plan is easy. Start your day with a satisfying breakfast of a vegetable omelette or boiled eggs alongside whole grain toast. (see lots more ideas in our recipe section). For lunch and dinner, include eggs in salads, stir-fries, soups or as a protein topping for roasted vegetables. Don’t forget the easy and tasty power of a hard-boiled egg as a snack, and consider other pre-prepared snacky treats such as mini frittatas.
.png)
