The egg, a food that makes you lose weight?
Long decried – it was wrongly accused of accentuating hypercholesterolemia, the egg is once again the star of the tables. The French are also the biggest consumers in Europe, and their consumption of eggs is constantly increasing. Appreciated by athletes (proteins contributing to muscle mass gain), it is also the darling of people concerned about their weight. Indeed it would have the reputation of being a food that “makes you lose weight”. What to think?
Food that “makes you lose weight”: a risky simplification
It is necessary to make a preliminary rectification: no food “makes you lose weight” strictly speaking. Each food has a different caloric load: some are very caloric and must be consumed in moderation if you want to lose weight, while others are less so and are therefore to be preferred. In addition, the nutritional quality of a food can come into play: for example, a simple carbohydrate (like white bread) will cause an increased secretion of insulin to be metabolized, compared to a complex carbohydrate (like brown rice) . And who says sudden insulin peak, says increased propensity to fat storage.
Thus, to say that a food is to be preferred because it “makes you lose weight” is a risky simplification. To lose weight permanently, you must continue to eat everything (as long as it is of course unprocessed foods), but by adjusting the quantity of each food. You can eat more low calorie foods (including eggs), a little less high calorie foods.
Why is the egg interesting to consume if you want to lose weight?
Among the foods to favor when you want to lose weight, the egg is a favorite. Its nutritional qualities make it a reference food:
- A low caloric load – 147 kcal per 100 g, or about 90 kcal for an average egg.
- A reliable source of protein – 7g of protein per egg, and a high concentration of essential amino acids.
- A food with notable lipid balance – 37% saturated fat, 46% monounsaturated and 17% polyunsaturated.
- Numerous micronutrients – the egg contains all the vitamins, with the exception of vitamin C, and a multitude of minerals (iron, magnesium, potassium, zinc, copper, iodine, phosphorus, sodium, calcium, etc.).
If you are on a diet, you risk deficiencies. By including eggs in your diet, you reduce this risk.
In addition, the egg has a satietogenic effect: the ovalbumins of the white coagulate in the heat, thus giving the egg a dense texture. The food therefore requires slow chewing, so that the feeling of satiety has “time” to intervene (approximately 20 minutes after the start of a meal). Not to mention its high protein content, which involves a longer digestive process. We can therefore consider that the egg “makes you lose weight” because it sticks to your stomach and allows you to eat less. This is what is commonly called an “appetite suppressant”.
How to consume the egg when you want to lose weight?
Frequency
It is entirely possible to eat eggs every day. Moreover, it is always more interesting to vary its protein sources, to make the most of the nutrients of the different foods. Monodiet -type diets (such as the hard-boiled egg diet, otherwise known as the Mayo diet) are certainly effective for losing weight quickly, but are not models in terms of health: monotonous, very frustrating, they are also a source of deficiencies over the long term. term and encourage weight regain ( yoyo effect ). Thus, the advice would rather be to alternate eggs, fish , poultry , cooked ham and vegetable proteins. These lean proteins will allow you to lose weight without putting your health at risk.
Morning or evening ?
It is preferable to consume eggs in the first part of the day (just like other proteins): their amino acids (including tyrosine) boost the synthesis of dopamine, a neurotransmitter playing a major role in the mobilization of energy and motivation. . Exit the sweet breakfast, adopt a protein meal in the morning instead ! When you want to lose weight, breakfast can therefore consist of a boiled egg, one or two slices of wholemeal bread, yogurt , fresh fruit and a hot or cold drink. . The egg will satiate you and allow you to hold your morning without a rush or cravings. the evening, you will make sure to eat lighter, favoring complex carbohydrates with a low glycemic index and vegetables. The former are a reliable source of tryptophan, a precursor of serotonin conducive to sleep, while the latter are digestible and rich in fiber, necessary for losing weight.
Cooking mode
To lose weight, it is better to cook the egg without fat. Many cooking methods can be favored: soft-boiled, hard-boiled, soft-boiled, casserole. You can also eat it in an omelette or scrambled, provided you use a non-stick pan and little or no fat. If you really are a stickler for the caloric load of food (for example if you count the calories you ingest), know that the yolk is the richest part of the egg. Thus, you can consider making your omelettes with egg whites only, which you will decorate with aromatic herbs. But know that you are depriving yourself of many very nutritious micronutrients…
Egg-based weight loss recipe
If you want to eat eggs to lose weight, here is a light and tasty recipe: a baked omelet! It is available indefinitely, depending on the season and the vegetables available. To make it (for 4 people), you will need:
- 5 eggs
- 100g yoghurt
- The vegetables of your choice: carrot, asparagus, spinach, cherry tomatoes, zucchini, mushrooms…
- Aromatic herbs of your choice: parsley, basil, chives…
- 1 small handful of grated cheese
- Salt and pepper
The preparation is very simple:
- Clean your vegetables and steam them for 5-8 minutes.
- In a bowl, beat the eggs in an omelette with the cheese and yogurt. You have the option of removing a few yolks, if you wish. Add finely chopped fresh herbs, salt and pepper.
- In a non-stick pan or lined with parchment paper, place the vegetables.
- Then pour in the egg mixture.
- Bake at 180 degrees for 20 to 25 minutes.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.