Weight loss using Egg White Protein
Contains Essential Vitamins
Egg whites contain essential vitamins like A, B-12 and D. One of the most important vitamins is riboflavin, also known as vitamin B2, is necessary for preventing various conditions like age-related macular degeneration, cataracts and migraine headaches.[wp_ad_camp_1]
Although Medline Plus recommends limiting egg consumption to less than four eggs weekly because they are high in dietary cholesterol, there’s no limitation on egg whites since they are cholesterol-free. In fact, eating egg whites regularly may even help you shed extra pounds. Regardless of what you eat, a calorie deficit is required for successful weight loss.[wp_ad_camp_4]
Egg whites are a low-calorie food, which is beneficial during weight loss. According to the U.S. Department of Agriculture’s Nutrient Data Laboratory, two large egg whites contain 34 calories, compared with 72 calories provided by one large whole egg. Replacing whole eggs with egg whites helps reduce your total calorie intake. Eating 500 fewer calories daily will help you lose 1 pound per week, and reducing your current intake by 1,000 calories a day will help you shed 2 pounds weekly.[wp_ad_camp_3]
The high protein content of egg whites also makes them an excellent choice during weight loss. According to a study published in 2009 in the “Journal of Nutrition,” protein not only helps you feel full, it causes your body to expend more calories. Therefore, protein-rich diets are often effective when trying to reduce calories for effective weight loss. The Institute of Medicine suggests it’s safe to consume up to 35 percent of your total calories from dietary protein, which is equivalent to 105 grams daily when eating 1,200 calories a day.[wp_ad_camp_5]
Unlike whole eggs, egg whites contain no saturated fat or dietary cholesterol, which means egg whites are a heart-healthy choice during weight loss. According to the U.S. Department of Agriculture’s Nutrient Data Laboratory, one large whole egg contains 186 milligrams of cholesterol. The American Heart Association recommends limiting dietary cholesterol to 300 milligrams daily, and 200 milligrams per day if you have coronary heart disease or elevated low-density lipoprotein blood cholesterol levels. Losing weight – if you’re overweight or obese – also helps reduce your heart disease risk.
Calories for Weight Loss
Although individualized calorie needs for weight loss are based on your initial body weight, gender and activity level, the National Heart, Lung and Blood Institute provides some general recommendations. Based on these guidelines, inactive women weighing less than 165 pounds generally need 1,000 to 1,200 calories a day, while active women, men and women weighing 165 pounds or more often require 1,200 to 1,600 calories daily for effective weight loss.
Eggs make for an important part of our breakfast and are known for their many health benefits; moreover, they are versatile. They can be made in to an omelette or can be scrambled, boiled, fried or just about anything. However, there has been a constant debate on how eggs also contribute to increased cholesterol level that is generally found in the egg yolk, which is why most people opt for only egg whites. Eating only egg whites instead of whole may lower the amount of calories, fat and saturated fats you consume. We reveal some benefits the much neglected egg whites have.[wp_ad_camp_2]
Once you have removed the egg yolk, the egg is left with no cholesterol content. Therefore, anyone who has high cholesterol levels can eat egg whites, leaving lesser chances of developing heart disease risk or elevation of cholesterol levels.
Rich In Protein
Whole eggs top the charts in terms of protein content, courtesy egg yolk. However, egg whites also tend to have generous amount of low-fat protein that is beneficial for the body. High quality protein helps build muscles and also helps you cut down on cravings and hunger pangs by keeping you fuller for long.
Egg is not a high-calorie food in the first place; therefore, cutting the yolk out of the meal would only mean you are adding even lesser calories. So if you are looking to lose weight, make sure you opt for egg whites rather than the whole egg.
Helps In Maintaining Blood Pressure
The presence of potassium in an egg white may help reduce and maintain blood pressure levels. Potassium is a mineral and electrolyte that is associated with heart and bone health along with the proper functioning of the body. According to a study by American Chemical Society, egg white contains a peptide called RVPSL, which is a component of protein that helps reduce blood pressure levels.
Helps Lower The Risk Of Cardiovascular Diseases
Potassium helps in lowering blood pressure, which in turn can avert any cardiovascular diseases. It works by promoting vasodilation, a process in which blood vessels widen, which allows smooth blood flow and prevent any chances of clogging.