In the field of dietetics and healthy nutrition, disputes about the benefits and dangers of eggs do not fall silent. Some argue that excessive consumption of eggs is harmful to the body. Others boldly use eggs in diet food and even offer egg diets.
The benefits and harms of eggs The first thing that is known about eggs is the source of protein. The egg itself is already a full-fledged dietary dish, which is used not only in the finished, but also in its raw form. Not without reason supporters of a balanced plate will certainly advise you eggs, as a substitute for meat or fish.
At the same time, the protein contained here is complete, it contains 9 essential amino acids that are not synthesized by the human body and their body receives only from the outside with food. The egg protein is absorbed by the body so easily that it is considered the standard and the degree of digestibility of the remaining proteins is already evaluated in comparison with it. The claim that eating eggs frequently increases cholesterol has been disproved. The amount of cholesterol in them is not enough to cause any harm to the body. This is the right cholesterol needed by the cells of the human body.
Egg yolk contains the choline necessary for normal brain function. Thanks to this substance, memory and liver function improves. The yolk of one large egg is able to give the body 30% of the daily requirement for this nutrient, a deficiency of which many feel.
Fats contained in eggs are polyunsaturated, so they do not do any harm to the body. And the fact that eating eggs can easily calculate the amount of protein makes them very valuable for dietary nutrition in general and for weight correction. The number of calories is also well known.
At the same time, egg protein is especially useful for those who want to lose weight. Indeed, without adequate protein intake, it is impossible to even talk about proper (due to fat) weight loss. And egg whites provide a whole klondike of muscle building material. Egg white is good for vision because it contains substances that help prevent age-related changes in vision and stop cataracts. How many eggs can I eat? Among people suffering from cardiovascular diseases, the same number of those who eat six or more eggs a week and those who allow them no more than once or twice a week. Eating a couple of eggs per day, even on a daily basis, is not able to cause significant harm to health. At the same time, if problems with the heart and blood vessels are already diagnosed, the number of eggs that you plan to consume is better to discuss with your doctor.
Many trendy express diets are designed to get results in a short time. But experts in the field of nutrition urge to give preference to diets, the use of which does not give a visible result in the very first days or in a week. The result of the use of complete diets close to a balanced diet is stretched over time, but less stress will bring the body. And this result is kept after leaving the diet easier. Eggs in slimming diets A complete diet, including a large number of eggs and other protein-containing foods, can be stretched for 4 weeks. The good thing is that during such a diet you will not be tormented by a feeling of hunger. A feeling of satiety will become a constant companion, but grams with centimeters will quickly melt away. Weight with such a diet is reduced by 300-400 grams per day. If you follow the rules for a month, you can count on a comfortable loss of 9-10 kilograms or even a little more. A similar diet should include: Boiled eggs. Chicken or quail; Lean meat. Chicken, rabbit, turkey or beef. Pork is not worth it because it is fatty meat. Fat-free cottage cheese and low-fat varieties of cheese; Dairy products are also low fat; Vegetables. The exception is potatoes, their use is limited since it contains a lot of simple carbohydrates; Fruits. High-calorie bananas and grapes should be excluded.
Bakery products will have to be abandoned. The only exception is dietary loaves of whole-grain flour bread, and even not much. It is recommended to use the listed products in the following order: For breakfast, a couple of eggs and fruits of the same varieties, such as citrus fruits. Eggs can be boiled, steamed omelet made from them. Dine should be meat or fish with vegetables. Meat and fish can be boiled, baked in the oven or steamed. Fried foods are recommended to be avoided since the calorie content of the dish and the amount of fat in this processing is higher. It is useful to steam vegetables, boil or stew. It’s good to cook a salad of raw vegetables and season with natural low-fat yogurt. For dinner, you can cook eggs, vegetables, cottage cheese and fruits. It is recommended to boil vegetables or eat a salad of them. Baked in the evening should not be. There are a huge number of ways to cook eggs: omelets, poached, fried eggs and, of course, boiled eggs. In addition, they are components and the complement of hundreds of dishes. However, with prolonged heat treatment, some useful properties of the eggs are lost. The yolk of a hard-boiled egg is digested for about three hours, and the liquid is half as much.
The role of protein in diet or weight loss is difficult to overestimate, but such a diet also has pitfalls. Protein provides the body with satiety for a long time. Therefore, it is often tempting to skip lunch or dinner, but in no case should this be done . The intake of food in the body should be regular. At least three full meals a day: breakfast, lunch, dinner. If you skip a meal, hunger occurs suddenly, you want to eat something, but you can’t do this. If, in spite of everything, hunger still catches up, snacking with such a diet is recommended only by a small amount of raw vegetables.