Why Eggs are Good for You?
The humble eggs are known for its remarkable health benefits. The egg yolk and egg white are a rich source of nutrients. Eggs are versatile food for cooking that contains fat-soluble vitamins, cholesterol and essential fatty acids. It is also an inexpensive source of high-quality protein. Egg yolks contain more fat and calories than whites. Eggs are a very good source of Vitamin D, which can prevent rickets and osteoporosis.
Eggs score high when it comes to the satiety index. It keeps you full for a long time and hence an excellent superfood to reduce your weight. It is also well-known as ‘nature’s multivitamin’. In short, an egg is one of the most nutritious foods available on earth.
4 Reasons Eggs are Perfect for Weight Loss
Eggs Keeps You Full for Long
A large egg provides about 6 grams of protein. Protein keeps us feeling full, especially when paired with healthy fat and fibrous food. Pairing eggs with high fibre food items like berries and avocado will keep you feeling full for a long time.
Eggs are a very good source of amino acids that are essential to fire up metabolism. Amino acids help build muscle, which in turn burns calories. Individuals who want to cut calories to lose weight must focus on losing fat and preserve muscle mass as much as possible. Intake of enough protein in your diet in the form of eggs will help you achieve this.
Eggs do not have any sugar. Although for those with a sweet tooth, eggs may not be as satiating as a muffin or donut in the morning. However, eggs definitely taste great and there is no doubt that they are nutritious and wholesome. Eggs reduce your sugar intake for the day. Cutting down sugar in your diet is very important to lose weight. If you are craving for something sweet then include some berries alongside eggs. Fruit sugar and are high in vitamin C and fibre, which are more beneficial for you than the empty calories in sugary treats.
Egg Recipes for Weight Loss
1. Baked Egg Muffins
This simple and easy to make muffins are best to boost your energy in the morning. You can relish this lip-smacking dish with your favourite sauce and kids will love these baked muffins.
- Eggs – 4
- Milk – 30 ml
- Fresh Tomato – 1 Medium
- Olive Oil – 2 ml
- Spring Onions – 30 grams
- Salt to taste
- Preheat oven at 160 Degrees
- Finely chop tomatoes and spring onions.
- Beat the eggs and milk.
- Add chopped onion, tomatoes and salt to the egg mixture.
- Apply oil to the muffin tray and pour in the egg mixture.
- Bake for 15 to 20 minutes or until cooked well.
- Serve with sauce.
2. Oats Scrambled Eggs
Scrambled Eggs with oats are a protein-rich recipe that will give you an energetic start for the day. You can wrap this in a whole wheat paratha or tortilla with toppings of your choice, to make it a tasty grab and go snack.
- Eggs – 2
- Instant oats – 2 tbsp
- Salt and pepper
- Take a small bowl and beat eggs along with oats. Add salt and pepper to taste.
- Brush some oil on a non-stick pan.
- Add the egg mixture and cook on medium heat. Stir until cooked.
- Serve the delicious scrambled eggs on the tortilla or chapati.
- You can serve with grated cheese, sliced avocado and salsa for a yummy snack.
3. Broccoli-Cheese Eggs in a Mug
If you want to start your day with a nutritious breakfast, which is also easy and quick to make then this is a perfect dish. This one serving dish is ideal for days when you want to grab something quick and head out. All you need to make this dish is a microwave, mug and cooking spray.
- Frozen or fresh broccoli – 1 Cup
- Sliced green onion – 1
- Red Bell Pepper (chopped) – 1 tbsp
- Milk – 2 Tbsp
- Eggs – 2
- Shredded Cheddar Cheese – ¼ cup
- Salt and pepper to taste
- Coat the mug (12 ounce) with cooking spray. Add water (1 tsp) and broccoli and microwave for 1 – 2 minutes. Remove and add green onion, red pepper, milk and eggs. Beat well until the eggs blend well. Season with salt and pepper.
- Microwave for another 45 seconds and then give a stir. Cook until eggs are set and puffed. Sprinkle cheese and cover with foil for cheese to melt.
4. Eggs with Chickpeas
This protein-rich dish is very convenient to make and if you crave variety in your breakfast then you must definitely try this interesting recipe.
- Chickpeas – 1 can (14 ounce)
- Shallots (thinly sliced) – 3 tbsp
- Olive Oil – 1 tbsp
- Crushed red pepper – ¼ tsp
- Fresh Rosemary – 1 tsp
- Garlic (thinly sliced) – 1 clove
- Marinara Sauce – ½ Cup
- Eggs – 4-large
- Salt - 1/4 tsp
- Ground Black Pepper – 1/8th Tsp
- Shredded Cheese – ½ Cup
- Baby Spinach – 2 Cups
- Heat a skillet and brush some oil. Add garlic, shallots, red pepper, and rosemary. Cook until shallots are cooked. Add chickpeas and marinara sauce. Add salt, black pepper and baby spinach. Break eggs over marinara mixture and simmer on love heat for 10 minutes without stirring.
- Cover and cook for one minute or until egg whites are completely set with runny yolk.
- Sprinkle some cheese.
5. Mixed Veggies and Eggs
This mixed veggie and eggs recipe is quick and easy to make. The flavourful, colourful and delicious dish can be relished with bread.
- Canned or Cooked Peas – 1/3rd Cup
- Carrots – 2 Medium size
- Bell Pepper – ½
- Yellow Onion – ½
- Scallion – 1
- Garlic Powder – ¼ tsp
- Eggs – 2
- Salt and Black Pepper
- Heat oil in a pan. Add carrots cook for 2 minutes and add onion, scallion, peppers, salt, black pepper and garlic powder.
- Cook until the veggies are cooked.
- Make two wells in the veggie mixture. Add in eggs in it and cover and cook for 2 to 3 minutes or until done.
6. Egg White Omelette Recipe
Many of them have a misconception that egg-white omelette is not as good as the real one. Try this delicious and fluffy omelette and it is sure to become one of your favourite breakfast dishes. You will need very few ingredients to make this recipe.
- Egg Whites – 4 Large
- Garlic Powder – 1/8th tsp
- Black Pepper Powder – 1/8th tsp
- Salt – ¼ tsp
- Parmesan Cheese – 1 tbsp
- Cherry Tomatoes – 1/3rd Cup
- Chopped scallions – ¼ cup
- Olive Oil
- Heat a skillet and brush some oil.
- In a bowl, whisk egg whites, garlic powder, pepper and salt until frothy.
- Whisk in parmesan.
- Fold in tomatoes, and green onions into eggs whites. Pour this mixture on the skillet and spread evenly.
- Once the bottom is cooked carefully flip and cook the other side.
- Serve this tasty egg white omelette with some biscuits, and muffins.
7. Avocado Devilled Eggs
Avocado makes this classic recipe nutritious, healthy and low-carb. It is also a perfect finger food or appetizer for parties. Packed with healthy fats and protein with minimal seasoning, the dish is light yet absolutely filling.
- Eggs – 6 large ones
- Diced Bacon slices – 2
- Avocado – 1 peeled
- Fresh cilantro leaves – 2 tbsp
- Lemon Juice – 1 tbsp
- Zest of lemon – ½ tsp
- Ground black pepper and salt to taste
- Fresh chives – 2 tbsp
- Cayenne Pepper – ¼ tsp
- Heat a skillet. Cook bacon until crispy and brown. Transfer to a towel and set aside.
- Boil eggs. Peel and cut them lengthwise. Reserve the yolks.
- Mash eggs yolks and avocado in a bowl. Stir in lemon juice, lemon zest, cilantro, salt and pepper to taste.
- Fit a decorative tip to a pastry bag and pipe the yolk mixture into the eggs. Top with bacon and garnish with cayenne pepper and chives.
8. Egg Drop Soup
If you are looking for an easy, warm and healthy soup then you must definitely try this one. The keto-friendly soup is made of green onions, corn starch, chicken broth and eggs. It is packed with protein and 1 cup soup is only 71 calories. The soup goes well with peanut noodles, Grilled salmon and broccoli and chicken stir fry.
- Chicken Broth – 4 Cups
- Beaten Eggs – 2 Large
- Soy Sauce – 1 tbsp
- Cornstarch – 2 Tbsp
- Water – 2 Tbsp
- Ground Ginger – 1/4 tsp
- Salt – ¼ tsp
- Sliced green onions – 1/4th Cup
- Sesame Oil – 1/4th tsp
- Bring chicken broth to a boil. Add ground ginger and soy sauce.
- Mix together water and cornstarch and add this mixture to the boiling broth.
- Reduce heat and simmer for a minute. Slowly drizzle the beaten eggs into the broth. Gently stir in the same direction. Remove from heat. Season it with sesame oil, salt and green onions.
9. Egg in a Hole
The colourful bell peppers brighten up this classic dish. This superfast recipe is a perfect weekday breakfast when you are in a hurry to rush to your job.
- Large Eggs – 6
- Bell Peppers – 2
- Salt and pepper
- Cooking spray
- Slice bell peppers into thick rings of about ½ inch.
- Heat a skillet and spray some oil. Place the pepper rings on it and cook for two minutes before flipping over.
- Crack 1 egg in each ring and season with pepper and salt.
- Cook for about 2 minutes. Flip and cook for another minute.
- Top it is with some basil leaves and cheese.
- Serve with toasted whole grain bread.
10. Sweet Potato Egg Salad
Freshly made salad is aromatic and can turn on anyone’s appetite. Egg Salad with sweet potatoes is a drool-worthy recipe that is packed with the best flavours. It is also one of the healthy dishes for kids. This lip-smacking salad is best served chilled.
- Eggs – 2
- Sweet Potato – 4
- Green Onion – 4 Pieces
- Salt to taste
- Celery – ½ Cup
- Mayonnaise – ½ Cup
- Boil eggs and sweet potato. Peel and cut them into small cubes.
- In a bowl, add mayonnaise, celery, Dijon mustard, chopped green onions along with salt.
- Whisk them together.
- Combine egg and sweet potato cubes in the mayonnaise mix. Gently stir everything until the ingredients are evenly coated.
- Cover and refrigerate for an hour. Serve chilled.
5 Nutrients Found in Eggs
Nutrients Present in Eggs
- Minerals and Vitamins Eggs contain several minerals and vitamins including Iron, Calcium, Zinc, Thiamin, Phosphorus, Choline and Vitamin A, vitamin B12, Vitamin E, Vitamin D and Vitamin B5. These are required for building bone health, proper thyroid function, maintain good health, etc.
- Eggs are Inexpensive Losing weight is a challenging task and many of them enrol inexpensive programs, buy costly diet foods etc. If you have budget constraints then eggs are what you need. A dozen eggs are cheaper compared to poultry, seafood or protein supplements. Moreover, eggs can be easily incorporated in dinner, lunch or breakfast.
- Fats The fats in eggs consist of fat-soluble vitamins and supply energy to the body. A medium egg approximately contains about 4 grams of fat. One gram of saturated and two grams of unsaturated fat.
- Antioxidants Eggs have phytochemicals zeaxanthin and lutein that function as antioxidants and protect and prevent eye disease. Our body does not naturally produce these phytochemicals and hence eating foods like eggs is the key to enjoy the benefits of these important nutrients.
- Protein Eggs contain essential amino acids required for the healthy functioning of our bodies. Hence, it is considered as a ‘complete protein’ food. The protein found in eggs is highly digestible and keeps you full for a long time. Hence, they are perfect for weight management. Protein is particularly useful for athletes to maintain muscle mass, for adolescents and children, which is needed for their growth and development and older adults need protein to maintain muscle mass.
Think about What Really Motivates You
When you are tempted to indulge in unhealthy behaviors, remembering what motivates you can help you stay on track. Don’t even try to change your eating until you have learned important skills, such as how to motivate yourself every day, how to get yourself to use well eating habits, how to withstand hunger and craving, and how to get yourself back on track immediately when you make a mistake.