Eggs are an excellent source of nutrients, making them a popular choice for breakfast and other meals. However, eggs have a reputation for being high in cholesterol and fat, which can make them a concern for people who are trying to lose weight.
Fortunately, there are many healthy ways to cook eggs to lose weight while still enjoying this versatile and nutritious food.
In this article, you will explore some of the best ways to cook eggs for weight loss, including tips for reducing calories and fat, increasing protein and fiber, and adding flavor and variety to your meals. Whether you prefer scrambled, boiled, or fried eggs, there are plenty of options to help you make the most of this superfood and support your weight loss journey.
Eating Eggs And Weight Loss
Eggs are an affordable, practical food that is an excellent addition to a healthy diet. They are regarded as genuinely healthy food.
Eggs are an excellent source of protein. One large egg contains about 6 grams of protein, which makes them a great addition to a healthy diet, especially for those trying to lose weight. Protein helps you feel full and satisfied, which can prevent overeating and promote weight loss.
According to one study1, people who consumed eggs for breakfast as part of a calorie-restricted diet lost more weight than those who followed a similar diet plan but had bread for breakfast. Those who consumed eggs for breakfast lost an average of 16% less body fat than those in the other groups.
Do keep in mind that because free-moving fat in the body is a risk factor for heart disease and strokes, decreasing body fat is more crucial for health than simply losing weight.
A higher body weight could indicate that you’ve put on muscle and reduced fat, which is better for your health than having more body fat.
Meal-induced thermogenesis is the term used to describe the energy your body consumes when digesting food.
With another study2, a high-protein diet increases thermogenesis more than a diet high in carbohydrates. The researchers of this study concluded that the reason behind the weight loss observed in individuals following high-protein diets could be attributed to the higher energy expenditure required for digesting high-protein meals.
Additionally, eggs are a nutrient-dense food that provides a variety of other vitamins and minerals that are important for overall health. However, it’s important to note that the way you cook your eggs can affect their nutritional value and calorie content.
So, which methods of cooking eggs are the healthiest and least healthy?
The answer can still depend on your cooking method, what kind of egg you have, and what you pair them with.
If you cook eggs just long enough to kill harmful bacteria but not too long so that vital nutrients are lost, they are wonderfully healthful.
Using oil with a high smoke point is essential while frying them. The greatest option is to combine many vegetables with organic, pasture-raised eggs.
Look into an eggs’ nutritional value to grasp better the best methods to prepare your eggs.
Nutrients In Eggs
Eggs contain the most effective proteins of any food. Your body can use more protein per gram from eggs than from any other food compared to other foods3.
The egg is a great source of lean protein and other essential amino acids that helps in muscle development and can boost metabolism resulting in weight loss.
With a healthy balance of saturated, monounsaturated, and omega-3 fatty acids, eggs are a good source of fat.
In fact, based on current research, there appears to be no correlation between the consumption of saturated fats and all-cause mortality, coronary heart disease (CHD), CHD mortality, ischemic stroke, or type 2 diabetes in healthy individuals4.
Antioxidants like Lutein and Zeaxanthin
These antioxidants are healthy nutrients that might even defend against the dangerous blue light from your screen5,6.
These two antioxidants protect your vision by suppressing the buildup of harmful free radicals inside your eyes, 8.
Another nutrient found in eggs, choline is essential for several body processes, including the following9:
- mental development
- neurotransmitter synthesis
- infants’ growing memories
- transporting lipid
- signaling across cell membranes
- can reduce a baby’s risk of developing neural tube abnormalities
Other Vitamins and Minerals
Egg also has vitamins like vitamin D, A, B6, B12, folate, riboflavin, and pantothenic acid.
Healthy Ways To Cook Eggs To Lose Weight
Eggs are versatile and can be cooked in a variety of ways. By choosing healthy cooking methods such as boiling, poaching, or using non-stick cookware, you can maximize the health benefits of eggs without adding excess calories or unhealthy fats.
When cooking eggs, you should keep some things in mind. One is that, you must consider that heat causes fat to oxidize, that practically all nutrients are in the yolk, and that heat destroys micronutrients. And two, cooking eggs makes them safer to consume and makes it simpler for your body to digest and assimilate the nutrients. According to one study, cooking eggs makes the amount of protein the body uses almost double10.
Here are the best ways to serve yourself some eggs:
1. Hard-Boiled Eggs
Hard-boiled eggs are excellent since they are simple to pack in your lunch and take with you on the go.
As no additional fat is needed during boiling, the outcome is healthier.
Egg yolks are kept whole when hard-boiled, shielding them from oxidation that might happen when exposed to direct heat.
Leaving the shell on leaves the protective membrane protected, which will help protect the fats, nutrients, and proteins within the egg.
Bring a pot of water to a boil to hard-boil eggs. With their shells on, slowly drop them into the boiling water. Depending on how well done you want the egg yolk to be, boil eggs for six to ten minutes.
2. Soft-Boiled Eggs
Another method to boil eggs is soft-boiled eggs. The only difference with hard-boiled eggs is how long you cook them.
Eating eggs with avocado toast and vegetables (leafy greens like spinach or kale) can make a low-carb, high-protein breakfast that will keep you full.
3. Poached Eggs
Eggs can be cooked in various ways, but poached eggs require far more skill.
Cooking eggs without shells is called poaching. Use barely simmering water and be gentle with the eggs because their shells won’t be able to protect them during cooking.
In a pot, simmer two to three inches of water. Each egg should be cracked into a cup before being dropped into the water.
Do not stir the cooking water. Using a slotted spoon, carefully remove the egg from the water, allowing it to drain before serving. For better results, do not poach eggs ahead of time.
4. Fried Eggs
Eggs are shielded from oxidation and given an incredible textural diversity when quickly fried sunny side up.
Essentially, you will fry an egg in a pan containing healthy oil, like olive oil, and cook it on one side without flipping it over.
5. Scrambled Eggs
Scrambled eggs are beaten in a bowl, added to a hot skillet with healthy fats, and stirred until set.
It usually takes 3-5 minutes to cook scrambled eggs on medium-low heat. They will be healthier if they cook more quickly.
6. Vegetable Eggs
You can add vegetables to eggs whenever you cook them for a healthier outcome.
A vegetable egg is a great way to increase your vegetable intake and provide additional fiber to help your weight loss.
7. Bake Eggs
Baked eggs are a simple and incredibly healthy recipe. They are pretty flexible. You can serve them with the garnishes or ingredients of your choice.
You can use a large egg (four or five pieces or more), spray some cooking oil, and put it in a hot oven.
Eggs that are still in their shells should generally not be microwaved. This is because they could explode if pressure builds up inside them quickly11,12.
Additional Tips For Consuming Eggs For Weight Loss
1. Choose the best eggs you can afford to buy.
The quality of the food increases with how naturally the animal is grown. This holds for all animal products, including eggs.
Generally speaking, pasture-raised and organic eggs have higher nutritional value than cage-free and commercially farmed eggs. Research has revealed that pasture-raised eggs contain more vitamin D13.
Pasture-raised eggs have:
- 300% more vitamin E
- 1/3 less cholesterol
- omega-3 fatty acids by 200% more
- extra beta-carotene by 700%
- 2/3 more vitamin A
2. Cook eggs for better digestion.
Eggs are safer when cooked, and some nutrients are easier to absorb.
Research has discovered that heating protein increases its digestibility14.
In fact, according to one study, the body can utilize 91% of the protein present in cooked eggs as opposed to only 51% in raw eggs15.
Large protein molecules are separated from one another and coiled up in intricate, twisted configurations in uncooked eggs.
Heat is used for cooking proteins, which causes the weak connections that keep them in shape to dissolve.
The proteins then create new interactions with the proteins in their direct proximity. The body can more easily digest these new connections in the cooked egg.
3. Avoid high-heat cooking to preserve additional nutrients.
Most foods will lose some nutrients when cooked, especially if they are cooked at high temperatures over an extended length of time.
According to one study, eggs lose 17–20% of their vitamin A content when cooked16.
Generally, it has been demonstrated that more nutrients are retained with shorter cooking times (even at high temperatures).
In another study, eggs may lose up to 61% of their vitamin D when baked for 40 minutes instead of up to 18% when fried or boiled for a shorter time 17.
Heating eggs can lower their vitamin and antioxidant content. Nonetheless, they’re still greatly high in nutrients.
4. Avoid high-heat frying.
Egg yolks are high in cholesterol. When eggs are cooked at a high temperature, their cholesterol may oxidize and give off oxysterols, which are associated with a higher risk of heart disease18,19.
5. Fry eggs in a high-temperature oil that is stable.
The finest oils for high-heat cooking, such as pan frying, maintain their stability at high temperatures and don’t readily oxidize to produce dangerous free radicals.
Avocado oil and sunflower oil are both recommended types of oil. You can also use coconut oil or extra-virgin olive oil.
6. Add vegetables.
Simple recommendations include adding your preferred vegetables to an omelet or some scrambled eggs.
Alternatively, boil the eggs whichever you like and have vegetables on the side.
7. Pick a calorie-saving cooking technique.
Choose poached or boiled eggs if you’re attempting to reduce your calorie intake.
Because no additional fat calories are added during these cooking processes, the meal will have fewer calories than fried, scrambled, or omelet eggs.
How Many Eggs Should You Consume Daily To Lose Weight?
While including eggs in a healthy diet might be beneficial, eating too many can be harmful.
The risk of consuming too many eggs varies from person to person.
Your genetics, family history, how you prepare your eggs, your diet in general, and even where you live could all impact how many eggs you can consume each day without harming yourself20,21.
Furthermore, consider the total quantity of cholesterol in your diet from sources other than eggs. You might have more places for eggs in your diet if it has a reasonably low cholesterol content.
Nonetheless, it could be better to reduce your egg consumption if your diet is higher in cholesterol.
1 Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. PMID: 18679412; PMCID: PMC2755181.
2 Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. doi: 10.1080/07315724.2002.10719194. PMID: 11838888.
3 van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR, Burd NA. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017 Dec;106(6):1401-1412. doi: 10.3945/ajcn.117.159855. Epub 2017 Oct 4. PMID: 28978542.
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5 Junghans A, Sies H, Stahl W. Macular pigments lutein and zeaxanthin as blue light filters studied in liposomes. Arch Biochem Biophys. 2001 Jul 15;391(2):160-4. doi: 10.1006/abbi.2001.2411. PMID: 11437346.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698938/
10 Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.
12 Berestizshevsky S, Goldenberg-Cohen N, Friling R, Weinberger D, Snir M. Ocular injury in children from exploding microwaved eggs. Am J Ophthalmol. 2005 Apr;139(4):718-9. doi: 10.1016/j.ajo.2004.09.079. PMID: 15808175.
13 Kühn J, Schutkowski A, Kluge H, Hirche F, Stangl GI. Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition. 2014 Apr;30(4):481-4. doi: 10.1016/j.nut.2013.10.002. Epub 2013 Oct 14. PMID: 24607306.
14 Ismail M, Mariod A, Pin SS. Effects of preparation methods on protein and amino acid contents of various eggs available in Malaysian local markets. Acta Sci Pol Technol Aliment. 2013 Jan-Mar;12(1):21-31. PMID: 24584862.
15 Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P. Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr. 1998 Oct;128(10):1716-22. doi: 10.1093/jn/128.10.1716. PMID: 9772141.
16 Ramalho HM, Santos VV, Medeiros VP, Silva KH, Dimenstein R. Effect of thermal processing on retinol levels of free-range and caged hen eggs. Int J Food Sci Nutr. 2006 May-Jun;57(3-4):244-8. doi: 10.1080/02656730600836469. PMID: 17127475.
18 Choi SH, Sviridov D, Miller YI. Oxidized cholesteryl esters and inflammation. Biochim Biophys Acta Mol Cell Biol Lipids. 2017 Apr;1862(4):393-397. doi: 10.1016/j.bbalip.2016.06.020. Epub 2016 Jun 29. PMID: 27368140; PMCID: PMC5199681.https://pubmed.ncbi.nlm.nih.gov/27368140/
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