As national obesity rates continue to rise, and countless individuals struggle to see any weight loss results when following the out-dated guidelines put forth by the government, more and more people have continued to seek out alternative types of diets in hopes of finally finding an effective way to lose fat. For those who have failed on more "traditional" diets, the egg diet may be a viable option.
Preserve Lean Body Mass
One reason that eggs are a great choice for dieting is due to their protein content. Not only can eggs provide a good quantity of protein, but the quality of protein in eggs is very high as well. Eggs are often considered to be nature's most perfect protein, as they have a Biological Value score of a perfect 100 and a Protein Digestibility Corrected Amino Acid score of a perfect 1.0. This is very important, as consuming ample protein is essential for preserving lean body mass when in a caloric deficit. Additionally, consuming enough protein is even more important for those who choose to exercise while on the egg diet, which is often a good choice for those who are trying to lose weight. Numerous evidence put forth by the International Society for Sports Nutrition has shown that in order to maximize physiological adaptations created by exercise, one should strive for nearly 1 g of protein per pound of bodyweight, which is more than double that of the RDA. Because protein is so important to consume on a diet, and the protein in eggs is of such high quality, eggs are a good option for those who are dieting.
Eggs Increase Metabolism
Along with preserving lean body mass, eggs are also a good food for dieting due to their effects on metabolism. Because eggs are primarily protein, after consumption they must undergo the process of deanimation in order for them to be digested properly. The process of deanimation is very inefficient, however, and wastes a lot of energy, which means postprandial thermogenesis will be much higher when consuming eggs compared to other foods. In fact, a study done by Thomas Halton and Frank Hu, two researchers at the Harvard School of Public Health, found that even when calories consumed are equal, subjects will lose more weight when a greater portion of those calories comes from protein.
Eggs Increase Satiety
Another of the benefits of consuming large quantities of eggs is the effects on satiety. While traditional diets that were built around the food pyramid and other government advice often advocate the consumption of large quantities of refined carbohydrates, these types of foods offer very little in terms of satiation, and one must consume very large amounts of them in order to feel full. Evidence has shown, however, that protein is significantly more satiating than carbohydrates. By feeling full sooner, you will be able to eat less calories, aiding in your goals for weight loss.
Eggs Contain Vital Nutrients
In addition to being very high in protein, eggs also contain numerous other beneficial nutrients. For example, eggs are very high in a compound called choline, which acts as a precursor to an important neurotransmitter called acetylcholine. Without enough acetylcholine, numerous physiological problems can arise. Eggs also happen to be high in vitamin E, which acts as a very potent antioxidant and can also have many health benefits. Furthermore, if you seek out eggs from chickens that have been fed flaxseed, the eggs will be high in omega-3 fatty acids such as docosahexaenoic acid, which can also aid in fat loss.
Eggs Are Good for Your Heart
Contrary to popular belief, any effects that eggs have on your cardiovascular health is nothing but positive. The long out-dated theory that eggs are bad for your heart was based on the misguided belief that consuming dietary cholesterol would increase your blood serum cholesterol levels, and that high blood serum cholesterol levels can cause heart disease. The belief that dietary cholesterol negatively affects blood serum cholesterol has been disproven, however, and numerous amounts of evidence put forth in the past decade have called into question how strong of a connection there really is between blood serum cholesterol and heart disease. All studies that have been performed on eggs have found that eggs actually increase high-density lipoproteins, and have only been shown to have positive effects on heart health. Next time somebody advises you to reduce your consumption of eggs or consume only egg whites, you can be confident that eggs are healthy, and that the advice that eggs are dangerous is roughly 40 years out of date.
References
- "Essentials of sport and exercise nutrition"; J. Berardi; 2010
- "Medicine and Science in Sports and Exercise"; Increased protein intake reduces lean body mass loss during weight loss in athletes; S. Mettler, et al.; 2010
- "Journal of the International Society of Sports Nutrition"; B. Campbell, et al.; International society of sports nutrition position stand: protein and exercise
- "Journal of the American College of Nutrition"; The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review; TL Halton, et al.; 2004
- "Current Opinion of Clinical Nutrition and Metabolic Care"; The significance of protein in food intake and body weight regulation; MS Westerterp-Plantenga; 2003
- "The 150 Healthiest Foods on Earth"; J. Bowden; 2007
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