Use these tips to slim down with eggs:
- Replace 1-2 meat meals each week with an egg-based meal. Enjoy a scrambled egg with steamed veggies, or make an egg or egg-white omelet with leafy greens like kale or spinach and one ounce of cheese (try feta, parmesan, or goat cheese). While eggs do contain some saturated fat, they provide less fat than many meat sources. You’ll benefit from a reduction in both fat and calories.
- Replace one starchy meal each week with an egg-based meal. For example, if you cook spaghetti or a rice casserole once each week in order to take advantage of the leftovers, do the same with a lean egg dish. Make a healthy quiche or frittata and serve it with a handful of mixed greens. A lean protein meal will help you to feel more full and satisfied than a starchy meal and you may eat less as a result.
- Keep hard-boiled eggs in the refrigerator to grab when you need a salty, savory snack for under 100 calories. Swap hummus for the egg yolk to get an extra boost of fiber with your protein for the same number of calories. Chop the eggs and add them to your salad at lunchtime, or add them to a piece of whole grain toast with a smear of avocado in the morning for breakfast.
- Blend whole eggs with egg whites to cut calories and saturated fat. Most of the fat in a hard-boiled egg is in the yolk. The yolk provides about 55 calories worth of combined fat and protein. Egg whites, on the other hand, are packed with fat-free nutrition. You’ll consume 4 to 5 grams of protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help you lose weight.
Remember that the fad diets you see on the internet are usually not based on solid nutritional research. If an egg diet (or a peanut butter diet or a pizza diet or a taco diet) really worked, you’d see it advertised in every doctor’s office around the world. But that is not the case.
Instead, seek out personalized weight loss advice from credentialed experts in the health field. Meet with a registered dietitian or talk to your doctor to make sure your weight loss plan is successful and provides long-term results that keep you fit and healthy.