Can you lose weight by eating eggs? By now, you have heard of those fad diets. How Many Calories in An Egg?
They are the diets which promise to shed pounds from your body if you primarily eat certain foods.
Some of these fad diets claim that you can lose weight by eating eggs. “Is that true?”
The answer is yes because eggs are low-calorie food. This article will discuss how many calories are in an egg.
How Many Calories in An Egg?
Forget about a lot of what you have heard about eggs being primarily food to avoid if you want to keep weight off and if you’re going to have good health.
You were told this because it used to be believed that eggs were loaded with calories, fat, and bad (LDL) cholesterol.
While there is some truth to this, it is not on the scale that nutritionists were claiming.
According to the latest research,
- a large egg may only have 78 calories.
- small eggs only have 58 calories.
This is excellent news to hear if you were looking for the perfect diet superfood!
By the way, medium-sized eggs have about 63 calories.
While it is true that the majority of the calories (and fat and cholesterol) are in the yolk, the real number of calories you end up eating depends on the way you cook the egg.
Calorie counts of forms of eggs cooked in various ways
- A hard-boiled egg has 79 calories.
- Poached eggs also have only 79 calories
- An omelette made out of a single egg has 96 calories.
- A single fried egg has 115 calories.
- One scrambled egg made with milk has 125 calories.
- Eggs Florentine made out of one egg has 267 calories.
- Eggs Benedict made out of a single egg has 287 calories.
- A scotch egg has 289 calories.
Why eating an egg a day keeps the doctor away
” Wait a minute, doesn’t that old saying apply to apples?” Well, it also can apply to eggs, and the reasons why are explained below.
1- Eggs are an excellent source of protein
One egg is loaded with protein. Since protein is an essential element needed for building bone and body mass, eggs can easily be considered to be a ‘superfood.’
What’s more, is that eggs are full of high-quality protein – the stuff your body needs to stay healthy and active.
Eggs are said to contain complete protein because the protein which they provide has all of the essential amino acids the body needs to repair muscle, bone, and organ tissue and function properly.
If you eat a large hard-boiled egg, you are consuming approximately 8 grams of protein. Fried Egg Calories
This is a lot of protein for food with fewer calories.
You have to eat much larger quantities of meat and other foods to get similar amounts of protein.
For example, you have to eat 85 grams of chicken to get 27 grams of protein, and you have to eat 170 grams of plain greek yoghurt to get 17 grams of protein.
Women should eat at least 45 grams of protein a day, so eggs are a great source of low fat, high-quality protein.
2- One egg has a lot of vitamin D
You need vitamin D to produce testosterone and brain chemicals needed to maintain good physical and mental health, so chow down on a hard-boiled egg every day.
Your body needs about 10 mcg of the vitamin every day to function optimally.
Since you would have to eat approximately nine medium-sized eggs to obtain this amount of vitamin D from eggs alone, try pairing eggs with other foods high in vitamin D!
3- Eggs keep you from eating
That’s right since eggs are loaded with proteins, lots of vitamins and minerals, and good fats and cholesterol, they fill you up quickly and keep you feeling full for an extended time.
You don’t get hungry and end up overeating as a result.
In this way, eggs can be seen as a food which can help you lose weight because you won’t have nearly as big of appetite or get hungry almost as much when you eat eggs in moderation every day!
This only works if you eat the entire egg – yolks, and whites.
But the latest studies do reveal that women who ate at least one whole egg a day for breakfast ended up eating much less and much less often for the next 36 consecutive hours than those who did not!
4- Egg yolks are brain food
“Wait, how can food which is loaded with fat and cholesterol be good brain food?”
Well, eggs are loaded with mostly good fats and cholesterol.
One of these good fats is omega3, which is incidentally found in fish and most types of seafood.
Omega3 is necessary if you want to keep your brain, heart, and joints healthy – hence the name ‘brain food!’
Remember that because the amount of omega3 varies according to the foods the hen who laid the egg was fed, different eggs can contain varying levels of omega3!
5- Eggs are rich in Selenium
“So eggs are rich in Selenium, so what? Big deal!” Well, it is a ‘big deal’ because Selenium is an antioxidant.
If you look it up in the dictionary, you may well read the following sentences, “Antioxidants are necessary for humans to eat in large quantities.
This is because antioxidants reverse the negative effects of free radicals on the human body.”
In simple English, this means that eating foods rich in antioxidants will help you live longer
Free radicals are molecules found in the environment which can be caused by pollution or naturally occurring viruses/bacterium which do damage to the DNA in cells.
This explains why people get cancer and other debilitating and potentially fatal illnesses as they get older.
Antioxidants are minerals which destroy free radicals and reverse the damage they do to the cells and their DNA in the human body.
Research reveals that one serving of eggs contains approximately 22% of the recommended daily intake for the average adult human.
6- The way you cook eggs largely determines the nutritional value versus bad fat and cholesterol you consume
As mentioned earlier, how you cook an egg largely determines its nutritional value.
But did you also know that the way an egg is mainly cooked determines the bad fats and cholesterol you will consume per serving?
You want to eat hard-boiled or poached eggs if you are watching your weight (or trying to lose it) and counting calories.
This is because hard-boiled and poached eggs contain hardly any calories per serving (1 egg).
If you want to lose weight and stay healthy, eat lots of low-calorie high nutrient foods
Eggs fit this bill. You know that one egg contains 78 calories.
Since most people (probably even you) end up eating more than one egg for a meal (after eggs are like Cheetos in that ‘you can’t eat just one.’)
You will still be packing on the nutrition and not the calories or fat and cholesterol even if you do end up eating 3-4 eggs per meal.
This is because a meal consisting of 4 eggs still contains less than 320 calories or less than 15% of the total daily caloric intake (2000 calories per day) recommended for adults.
As you guessed, most of the nutrition is found in the egg yolk.
The egg white is mostly a filler with little to no nutritional value (but it does taste good when fried and seasoned with salt and pepper!)
You can dress up your meals by adding lots of low-calorie, low-fat steamed vegetables for a fulfilling meal of fewer than 300 calories.
And since eggs are very filling, you won’t be feeling hungry nearly as much. Therefore you will not be eating as often.
You can add to your diet by primarily eating foods which are high in fibre but low in calories, fats, and cholesterol.
High fibre foods fill you up faster and keep you feeling fuller longer so that you are not motivated to regularly overeat!
Protein is good for you
I mentioned that protein is good for building muscle and bone mass and for maintaining metabolism and body functions.
But did you also know that protein is packed with nutrients?
It’s the protein in eggs which helps fill you up quickly and keep you feeling fuller for longer (mainly because it is a nutrient-dense food).
So Now Load up on Hard-Boiled Eggs
Now that you know that eggs are a healthy superfood, you can hard boil them and season them with some curry powder, salt, and pepper for a breakfast that is nutritious and filling but low in calories and all kinds of fats and cholesterol.
You can eat up to 3-4 hard-boiled eggs a day and still lose weight because you will be eating fewer calories less often!
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