Protein in eggs helps slow down digestion, prolong fullness and limit snacking during the day. Some studies show that breakfast with eggs helps reduce calorie intake in later meals compared to breakfasts rich in refined starch.
In addition to breakfast, eggs are also a suitable choice after strength training. When combined with exercise, the high-quality protein in eggs provides enough of 9 essential amino acids, especially leucine - an amino acid that plays an important role in stimulating muscle protein synthesis.
Many people who lose weight only eat egg whites because they are concerned about cholesterol in egg yolks. However, eating an egg whole can stimulate muscle protein synthesis better than just eating egg whites.
The reason is that the yolk contains many micronutrients such as choline, phospholipids, vitamin D, vitamin A, vitamin B12 and biological compounds that can support muscle development and recovery.
You should prioritize boiled eggs, steamed eggs, braised or pan-fried eggs with very little oil. Conversely, fried eggs with a lot of oil or combined with a lot of butter, sausage, bacon will significantly increase saturated fat and calories, thereby reducing the benefits of this food.
In addition, eggs should be cooked completely. The cooking process helps protein to be easier to digest and absorb than eating raw eggs, while reducing the risk of infection and limiting the effects of avidin in raw egg white on biotin absorption.
An ideal meal including eggs, green vegetables, whole grains, or fruits will help increase fiber, stabilize blood sugar, and prolong feelings of fullness.
Eggs are a high-quality protein source but should be combined with fish, milk, lean meat, beans and nuts to ensure nutritional balance.
It can be seen that eggs are not "fat-burning foods", but if eaten properly - prioritizing breakfast or after exercise, eating whole eggs, processing less grease and combined with a vegetable-rich diet and regular exercise - this can be a useful food to help increase feelings of fullness, maintain muscle mass and support the sustainable fat reduction process.
