On the one hand, the maximum recommended daily intake of cholesterol in a healthy diet is 300 mg¹. On the other hand, one chicken egg contains 180-200 mg of this substance - that is, it covers about 60% of the daily cholesterol requirement.
Based on these data, the Ministry of Health's nutritional recommendations recommend consuming 0.5 eggs per day (that is, approximately 4 eggs per week). However, in practice, when preparing one serving of scrambled eggs, at least two eggs are used. What will happen to the body if you eat 3 eggs daily?
Protect your hair, liver and skin with a vitamin B complex
The phospholipids present in eggs stimulate the elimination of toxins from the liver areas. Additionally, vitamin B12 and biotin are vital elements for your skin and hair restoration.
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Egg diet for weight loss
Although the diet is called an egg diet, you can eat not only eggs, but also vegetables and fruits with a low glycemic index in small quantities. This is a low-carb diet that is a preparatory step for entering a metabolic state called ketosis.
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On such a diet, you can lose from two to four kilograms in just three to five days. At the same time, a person will not experience a strong feeling of hunger, since by eating protein-rich eggs, he will feel full for a long time. This diet is contraindicated for pregnant women and people with liver disease.
Reduce your risk of cardiovascular disease
Due to the large amount of cholesterol phosphatides found in chicken eggs, the risk of cardiovascular disease may remain in balance. You must understand that this is not harmful to health; on the contrary, it actually lowers the cholesterol levels in your body. Eggs are quite rich in omega-3 acids, which actually reduces the amount of triglycerides in the blood; thus reducing the risk of cardiovascular diseases.
BEFORE USING ANY DRUG, METHOD OR TREATMENT METHOD, ALWAYS CONSULT WITH YOUR DOCTOR!
What is the value of egg yolks
One yolk contains approximately six grams of animal fat, which is considered more harmful than vegetable fat due to its cholesterol content. However, the yolk mass contains natural lecithin in large quantities. It is a complex of phospholipids. These substances help regulate metabolic processes, hormone production, and liver health. In addition, an important quality of lecithin is its ability to prevent the production of “bad” cholesterol in the body and its absorption from food. The yolks also contain zinc, selenium, cobalt, phosphorus, iron, vitamins A, D, B, E, H and other useful compounds.
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Thanks to the consumption of yolks, the human body receives fat-soluble vitamins, lecithin and antioxidants. Therefore, it is important to determine your daily egg intake. If you eat two eggs every day, you will not harm your figure and overall health. The exception is fasting days without eating fat. In this case, to maintain physical strength, you can eat up to ten proteins a day.
If we talk about athletes, some of them eat eight or more eggs a day. At the same time, they receive 120 grams of protein and about four to five grams of cholesterol, although the daily intake of this substance is only 300 milligrams.
Eggs in proper nutrition
The principles of a healthy lifestyle and, in particular, proper nutrition are becoming increasingly popular among the population. This allows you to have an attractive appearance, improve your health, and improve your overall psychological well-being. But sometimes, adhering to the norms of rational nutrition, we have to refuse or greatly limit some of our usual food products. Could there be eggs among them? Let's try to answer this question?
Are eggs necessary in food?
Eggs have appeared in the human diet since time immemorial and are included in all (or almost all) dishes of the peoples of the world. In fact, it is a very valuable food product. What makes it so is that the egg must contain all the substances necessary for the formation of a new multicellular organism. If you look at the percentage of nutrients in a chicken egg, we get:
- proteins – 12.57%;
- fats – 12.02%;
- carbohydrates – 0.67%;
- minerals – 1.07%;
- water – 7.67%.
Moreover, all components are relatively easily digestible (depending on the method and degree of cooking).
The vitamin composition of eggs has the following indicators:
- vitamin A - 0.45 mg;
- B6 – 0.14;
- B12 – 2.0;
- E – 1.2;
- D – 2.0;
- Folacin – 17.0;
- Riboflavin – 0.44;
- Niacin – 0.39;
- Thiamine – 0.07;
- Pantothenic acid – 1.2;
- Choline – 320;
- Biotin – 20.7 mcg.
In addition, they contain minerals such as phosphorus, calcium, magnesium, chlorine, potassium, sulfur, iron, sodium. Thanks to this composition, the egg is considered a dietary and complete food product.
How many eggs can you eat on a diet?
Before answering this question, you need to remember that an egg consists of two components - the yolk and the white. These are two very different substances. The white contains mainly proteins, and the yolk contains lipids. It is this feature that underlies the principles of using eggs in dietary nutrition. Since weight loss is only possible if the amount of energy consumed is reduced compared to energy consumed, fats are the first to be corrected. In an egg they are contained in the yolk, so the number of yolks should be limited to one. But proteins can be consumed in any quantity within the ratio of proteins, fats and carbohydrates. Protein omelettes are a frequent guest on the table of people who adhere to proper nutrition. They are well absorbed and do not carry a large energy load. Egg white proteins are ideal for low-calorie dieters - they contain four times fewer calories than beef and six times fewer calories than pork. You should not completely give up the yolk, since it contains the so-called “good” cholesterol, which is absorbed by the body and does not leave fatty plaques in the bloodstream. In addition, almost all vitamins are also concentrated in the yolk. Therefore, eggs must be present in the diet of people who control their weight, but yolks should be limited to one. Recently, more and more adherents of a healthy diet are talking about quail eggs as healthier.
Are quail eggs healthier than chicken eggs?
In order not to write an ode to quail eggs, it is enough to simply compare their composition with chicken eggs. They contain 2-3 times more vitamins A, group B and rutin (vitamin P). In addition, they also have an advantage in iron, magnesium and potassium content. But unlike chicken eggs obtained from poultry farms with a high level of quality control and sanitary standards, quail eggs are sold by individual farmers from private yards, often without the appropriate documents. Therefore, the risk of contracting salmonellosis when consuming a homemade product increases several times. If the choice is made specifically on a quail product, then it is worth asking the seller for documents confirming the bacteriological safety of the product.
What can you cook from eggs?
It is known that a varied diet allows you not only to nourish the body, but also to bring pleasure from eating. Eating only boiled eggs every day will quickly get boring, so it’s worth diversifying your menu with simple but unusual dishes made from them:
- Scramble is an American version of scrambled eggs. The secret and difference is that the loose eggs mix during the frying process all the time and form a kind of large flakes. You can add various components to them: vegetables, mushrooms, boiled meat;
- eggs in onions, peppers or tomatoes - a regular fried egg, poured into rings of anything that can be combined with an egg and act as a rim;
- protein omelet - beat three whites and one yolk with water or milk and pour into a hot frying pan or cook in a water bath. The main thing is not to forget to add a little salt.
Thanks to these simple recipes, you can include eggs in your diet every day in a new, unusual taste.
How to choose and store the product correctly
The first rule when choosing chicken eggs is to avoid products with damaged shells, since bacteria can penetrate through the cracks [13].
It is not recommended to wash the shells, as this process removes the protective shell on the outside. It is important to know that eggshells contain many small pores through which bacteria can penetrate, so raw eggs are not the best option for consumption.
The most accurate indication of the freshness of a product is its smell, the consistency of the white and yolk. You can check their quality using ordinary water. A fresh egg will always sink to the bottom, while a rotten one will float to the top. To understand what is under the shell (raw or boiled egg), just spin it on a flat surface. The raw one will spin slowly, the cooked one will spin easily, quickly and for a long time.
Scientists' opinion
Nowadays, quite often in the media there is an emphasis on a healthy, balanced diet. Doctors, nutritionists, and television show hosts inform about the benefits of breakfast using eggs. Scientists emphasize that B vitamins provide support for normal energy levels.
The results of scientific experiments showed:
- The product under study contains antioxidants that reduce stress levels in the body.
- In dementia, small improvements in memory were observed in older adults for whom the product was approved.
In general, many experts recommend eating eggs.
Is it possible to eat every day
Some people can consume up to 20 eggs in a week. A generally healthy person can include the product in their diet quite often, even daily. This helps enrich the body with a large amount of vitamins and protein.
Why you shouldn't eat a lot of eggs:
- Allergic reaction. Doctors advise caution when consuming the product, especially in large quantities.
- Infant nutrition. During the first year of life, it is not recommended to include them in the daily diet. Protein should be consumed after a year. The yolk can be given by dividing it into four parts.
- “Bad” cholesterol. Formed in the body with frequent consumption of fried foods. This can lead to the appearance of plaques in the blood vessels.
- Heredity. If you have venous disease, you should reduce your consumption of this product.
Optimal quantity
Some nutritionists believe that people in good health can easily afford to eat eggs daily. Now, taking into account modern research, experts do not recommend limiting their consumption. Until recently, it was believed that eating more than 6 pieces a day was dangerous. But there are already refutations of this fact.
Doctors confirm the advisability of consuming 1–3 pieces per day as follows:
- the level of “good” cholesterol, that is, high-density lipoproteins (LDL), increases;
- The level of triglycerides, substances associated with atherosclerosis, decreases.
The level of “bad” cholesterol in about 70% of people does not change with a given intake. In 30%, there is a slight increase in its value, but there is no relationship with vascular and heart diseases. Including 1-3 eggs in your diet is beneficial.
Reviews from nutritionists
— With increased consumption of eggs, cholesterol may increase, especially in people at risk: with heart and vascular diseases. A lack of carbohydrates in the egg diet can lead to lethargy and drowsiness. A large amount of protein increases the load on the stomach and intestines, possibly bloating and constipation. After such a strict nutrition plan, there is a high risk of not only gaining back the lost pounds, but also harming your health. Before such a diet, you need to consult a doctor, advises Dilara Akhmetova, consultant nutritionist and nutrition coach.
Which eggs are healthier, raw or cooked?
One of the most popular myths about proper nutrition is the belief that eggs are healthier when eaten raw. Also, many believe that they are best consumed on an empty stomach. There really isn't any evidence that raw eggs are any more beneficial. However, insufficient heat treatment of this product can cause serious illness.
It is also important to know that there are individual allergies to eggs, especially if you eat a lot of them on an empty stomach.
Fry or boil
It is best to eat hard-boiled eggs, then our body will absorb about 90% of the nutrients. If you don’t really like this option, then make either a poached egg or a fried egg - this option for preparing eggs will allow you to get the right amount of vitamin D and A.
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Rules
- You need to eat three times a day - no snacks.
- It is recommended to have dinner before 18:00.
- You cannot change lunch with dinner or vice versa.
- Eggs should be boiled soft-boiled and eaten without adding salt.
- If the quantity of a permitted product is not indicated, it can be eaten in unlimited quantities. But this does not mean that you can abuse it.
- Prepare salads without adding salt and oil.
- You can replace grapefruit with orange (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, and grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb should be excluded.
- Meals should start with citrus fruits.
- Watch your drinking regime. Drink at least 2 liters of still water per day. The effectiveness of removing toxins and waste from the body depends on this.
- You can drink tea and natural coffee, but without additives.
- If you still feel very hungry, eat fresh cucumbers, but not earlier than two hours after your planned meal.
- During the diet, it is recommended to perform a set of exercises (of your choice).
- If for any reason you interrupt the egg diet, you should start all over again.
Poached egg with ham
Photo: Cafe Milano
Recipe by Massimiliano Montiroli, chef at Cafe Milano
- 50g brioche or ciabatta bread
- 10 g butter
- 40 g boiled smoked pork ham
- 10 g romaine lettuce
- 2-3 tbsp. l. cheese sauce
- 1 egg
- 50 g tomatoes
- 40 g soft cream cheese
- black pepper and salt
Step 1 . Fry the bread in butter on both sides.
Step 2 . Boil a poached egg.
Step 3 . Spread the bread with cheese, top with chopped romaine lettuce, tomato slices, thinly sliced ham, poached egg, salt and pepper, and pour over the cheese sauce.
How they help you lose weight - 5 facts
Numerous studies show that eating eggs in the morning is associated with weight loss. For example, including just 1 egg in your breakfast is associated with weight loss in 65% of cases.
Let's look at the key mechanisms by which eggs help reduce body weight (based on the evidence base).
Low in calories
1 large chicken egg contains about 78 calories. Even eating a large number of eggs (the average person consumes 2-4 at a time) can rarely lead to fat gain.
You can safely replace some dishes (in whole or in part) for breakfast or lunch with eggs to reduce the total calorie content of your daily diet.
Eggs have little energy value and can be used as an alternative to higher calorie foods.
Increases satiety
Eggs are rich in protein.
Any high-protein foods, according to scientists from the USA, do not lead to sharp fluctuations in blood sugar levels and cause the development of a feeling of satiety. As a result, the craving for food decreases for the next few hours.
It has also been proven that a decrease in appetite is observed in the long term. When eating eggs for breakfast and dinner, a person generally eats less food.
According to researchers at the University of Missouri, eggs help fight overeating and achieve psychological comfort. After consuming them, there is a decrease in obsessive thoughts about food.
Eggs increase feelings of fullness and reduce food cravings in the long term.
Accelerates metabolism in the body
Eggs are a source of essential amino acids in adequate proportions. When taken, metabolism is maintained and even accelerated.
Experts from the USA have found that protein-rich diets can speed up metabolic processes and “burn” up to 700 calories every week. This property is ensured due to the thermal effect of food - that is, the increased cost of the body to digest egg whites.
According to research by Italian specialists, the activation of metabolic processes persists for 7 hours from the moment of ingestion of eggs.
Eggs speed up metabolism. The action is associated with high energy costs for their absorption.
Rich in nutrients and good for health
Chicken eggs contain many vitamins (A, B5, B12, B2, folic acid), minerals (selenium, phosphorus), as well as valuable fats - omega-3 fatty acids. The product contains small amounts of vitamins E, D, K, zinc and calcium.
Eggs support the functioning of the cardiovascular system and brain, increase antioxidant status and inhibit chronic inflammation. They heal the human body from the inside, which is extremely important during the period of weight loss.
Diets, fasting days or active physical training are all stressful for the body. During this period, it is especially important to receive all groups of nutrients, vitamins and minerals necessary for the smooth functioning of metabolic processes.
Eggs contain valuable biologically active substances necessary to maintain the functioning of the body, especially during periods of increased physical activity and active weight loss.
Widely available and easy to prepare
Eggs are one of the cheapest sources of complete protein. They are superior in benefits even to chicken meat.
They have a pleasant taste and aroma. A few minutes are enough to prepare them (fried eggs, boiled eggs). They are in perfect harmony with any dish and have virtually no side effects.
Eggs can even be eaten raw, but in this case you need to be 100% sure of their origin.
Eggs are an affordable, high-quality product that is easy to prepare.
