Benefits of boiled eggs in weight loss
Eggs are low in calories and contain a large amount of high-quality protein. A large boiled egg contains about 7780 kcal, about 6g of protein.
High protein helps increase satiety, reducing subsequent food intake. For example, research shows that a high-protein breakfast (eggs) helps people eat less during the day than a high-carb breakfast.
Eggs are also rich in nutrients such as choline, vitamin D, minerals and antioxidants. These are factors that support overall health during weight loss.
When used in a calorie-controlled diet, boiled eggs can help create a calorie deficit - a basic factor for weight loss. Research shows that the group of overweight people who eat eggs for breakfast lose more weight than the group of overweight people who eat white bread.
Eat a diet with boiled eggs to note
Although eggs have many benefits, a comprehensive analysis shows that eating a Whole egg does not have a significant impact on weight, BMI, and waist circumference in adults in general.
In the sub-groups, if there is no calorie reduction or if the time lasts more than 12 weeks, eating a lot of eggs can lead to weight gain.
Many boiled egg diets, for example, eating only eggs and vegetables, eliminate other food groups that are very restrictive in nutrients and difficult to maintain in the long term.
If you only eat eggs but ignore vegetables, whole grains, and fruits, you are at risk of lack of fiber, minerals, B vitamins, as well as being bored and giving up easily.
For people with cardiovascular disease, high cholesterol or diabetes, eating a lot of eggs should be advised by a doctor, although recent research has shown that eating 1‐2 eggs/day in healthy people is safe.
Boiled eggs can be eaten as part of a weight loss diet because eggs are a rich, filling, and low-calorie food. However, avoiding a single-boiled egg diet should not be considered a miracle weight loss strategy.
