Eating 2 eggs for breakfast is unlikely to help reduce body fat

NGỌC THÙY (THEO indianexpress) |

According to nutritionists, eating 2 eggs for breakfast cannot provide enough protein for the body and is difficult to effectively reduce fat.

Ms. Shruti K Bhardwaj, a clinical nutritionist at Zydus Thaltej Hospital Ahmedabad (India), said that some content creators on social networks have instructed that eating 2 eggs for breakfast can provide enough protein for the body, attracting a lot of attention and comments from the online community.

However, according to Dr. Shruti K Bhardwaj, this view is not entirely correct. Because, eating 2 eggs for breakfast can slow down the process of fat loss and muscle development.

"You need at least 25-30 grams of protein in the morning if your goal is to lose fat and build muscle. But if you just eat 2 eggs, you will only provide about 12 grams of protein, which is not enough to meet the body's protein needs," explains Dr. Shruti K Bhardwaj.

Protein is important for an energetic day.

Boost metabolism: The body needs more energy to digest protein, thereby boosting metabolism.

Helps you feel full longer: A protein-rich breakfast helps you feel full longer, reduces cravings and limits snacking later in the day.

Maintain stable blood sugar levels: Protein helps maintain stable blood sugar levels, avoiding energy drops.

Start your day with energy: A protein-rich breakfast helps you start your day with energy and better nutrition.

Why 2 eggs are not enough

To effectively lose fat, Dr. Shruti K Bhardwaj believes that it is necessary to control hunger, maintain energy and protect muscles.

Dr. Shruti K Bhardwaj lists the reasons why this diet does not work, including:

Lack of calories and nutrients: 2 eggs only provide about 140 calories, not enough to sustain energy until the next meal. They lack necessary fiber and complex carbohydrates.

Not as full as you think: The protein in eggs helps keep you full for longer, but a balanced meal needs to include fiber and healthy fats.

“Adding vegetables, whole-grain bread or avocado helps slow digestion and prolongs the feeling of fullness,” says Bhardwaj.

Muscle maintenance needs: Protein is important for fat loss, helping to maintain muscle. Depending on your weight, each meal should have at least 20-30 grams of protein. Two eggs alone will not meet this need.

Stabilize blood sugar: Bhardwaj recommends pairing eggs with fiber-rich carbohydrates like oats or fruit to avoid blood sugar spikes, helping to maintain steady energy levels throughout the morning.

NGỌC THÙY (THEO indianexpress)
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People who regularly eat eggs can help reduce the risk of diabetes and prevent high blood sugar.

How many eggs is good for breakfast?

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Eggs have long been considered a nutritious food, especially for breakfast.

Should I eat a raw egg every day?

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Many people think eating raw eggs is healthy, but it can lead to salmonella infections.