Eggs for Weight Loss, The Perfect Egg

Written by Sky Taylor, Diet Bites

Eggs are a Perfect Source for Protein Needs & Weight Loss

The most healthy foods for our daily diets come in containers provided by Mother Nature herself.

Foods closest to their natural state are almost-all naturally low in fat and calories. It's the additives which really send calorie and fat content overboard - sauces, batters, dips, dressings, gravies, oils, butter.

Speaking of healthy foods, it's difficult to find a food more perfect than the egg. Such a simple nutritional star - one that satisfies hunger for hours on end. And when boiled, it is one of the most perfect food choices housed within the healthy official Food Pyramid - a great choice for snack time.

Here's a fun experiment. For breakfast one morning, enjoy a serving of your favorite cold cereal, a slice of whole-grain toast and a serving of margarine, and 1 cup of milk. Later in the morning, note the time that your hunger kicked into gear.

On another morning, enjoy an egg (scrambled, boiled, poached, fried or sunny-side-up) with whole grain toast and a serving of margarine, and 1 cup of milk.

Be sure to eat about the same time on each morning. Again, note the time of the morning when your hunger kicked into gear.

Which breakfast stayed with you longer? If you're like most individuals, the egg had the longest satiety power.

Oatmeal can accomplish the same in regards to satiety power due to its impressive fiber content. Eggs use another nutritional element to satisfy hunger for long periods of time: protein.

Protein is important for muscles and it can assist in ridding the body of retained water. As a note, diets rich in protein require the oversight of a professional healthcare giver, particularly in individuals who are dealing with kidney issues - or who may have a hidden health condition.


Back to our healthy egg. Let's view the nutritional data.

Nutrition Facts for Eggs

Nutritional Elements

Units

1 large egg

1 extra large

1 jumbo egg

1 cup, large eggs

1 medium egg

1 small egg

Energy, Calories kcal 72 80 90 347 63 54
Protein g 6.28 7.03 7.91 30.52 5.53 4.77
Carbohydrates g 0.36 0.40 0.45 1.75 0.32 0.27
Fiber, total dietary g 0.0 0.0 0.0 0.0 0.0 0.0
Sugars, total g 0.18 0.21 0.23 0.90 0.16 0.14
Minerals
Calcium, Ca mg 28 31 35 136 25 21
Iron, Fe mg 0.88 0.98 1.10 4.25 0.77 0.66
Magnesium, Mg mg 6 7 8 29 5 5
Phosphorus, P mg 99 111 125 481 87 75
Potassium, K mg 69 77 87 335 61 52
Sodium, Na mg 71 80 89 345 62 54
Zinc, Zn mg 0.64 0.72 0.81 3.13 0.57 0.49
Vitamins
Vitamin C mg 0.0 0.0 0.0 0.0 0.0 0.0
Thiamin mg 0.020 0.022 0.025 0.097 0.018 0.015
Riboflavin mg 0.228 0.256 0.288 1.111 0.201 0.174
Niacin mg 0.038 0.042 0.047 0.182 0.033 0.028
Vitamin B-6 mg 0.085 0.095 0.107 0.413 0.075 0.065
Folate, DFE g 24 26 30 114 21 18
Vitamin B-12 g 0.44 0.50 0.56 2.16 0.39 0.34
Vitamin A, RAE g 80 90 101 389 70 61
Vitamin A, IU IU 270 302 340 1312 238 205
Vitamin E mg 0.52 0.59 0.66 2.55 0.46 0.40
Vitamin D2 + D3 g 1.0 1.1 1.3 4.9 0.9 0.8
Vitamin D IU 41 46 52 199 36 31
Vitamin K g 0.2 0.2 0.2 0.7 0.1 0.1
Lipids, Total Fatty Acids
Total lipid (fat) g 4.76 5.33 5.99 23.11 4.18 3.61
Saturated g 1.563 1.751 1.969 7.596 1.375 1.188
Monounsaturated g 1.829 2.048 2.305 8.889 1.610 1.390
Polyunsaturated g 0.956 1.070 1.204 4.644 0.841 0.726
Trans Fat g 0.019 0.021 0.024 0.092 0.017 0.014
Cholesterol mg 186 208 234 904 164 141

Egg Weight Loss Tips, Suggestions for Dieters

  When deviling, or when making egg salad say 'Nayo' to 'Mayo', opting for LIGHT Miracle Whip instead.

  Take care with the salt shaker to avoid false weight gain in the form of water retention; water weighs heavily and can take days to resolve.

  The current egg consumption recommendation is one per day and this includes the amount used in preparing menu selections.

  The white contains zero cholesterol and few calories. The yolk gets the gold when it comes to calories and cholesterol content. One large yolk contains 54 calories and 210 mg's of Cholesterol while one large white contains a teensy 16 calories and zero cholesterol.

What a Diet Deal! Oooh, which means....rather than a double-egg omelet, we can opt for a healthier mix by using 1 whole + the whites of two additional eggs. So many healthy options....solittle time.

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark