Boiled eggs for weight loss: benefits and harms, for dinner

Calorie content and substance content (BJU)

First of all, it is worth understanding what dietary food is and what element, in general, can be considered such.

Important! Experts generally agree that a dietary product is not only low-calorie, but also has a low glycemic index, as well as a high fat content per unit of weight. The glycemic index is a relative measure of the effect of carbohydrates in food on changes in blood glucose (blood sugar) levels.

Considering the above fact and the beneficial properties of eggs for losing weight, a concept has emerged among nutritionists and nutritionists - a dietary egg. Traditionally, it is marked on store shelves with a special red stamp.

Important! Its main difference from the dining room is the storage period. Only that product whose shelf life does not exceed 7 days from the date of its removal can be considered dietary.

The substances contained in eggs, which last less than a week, are as beneficial as possible and are easily absorbed by the human body.

The number of calories contained in one medium-weight egg (no more than 70 g) is easy to calculate, knowing that the calorie content of 100 g of the product in question is approximately 159 kcal.

In addition to the kilocalories, an egg contains approximately 13 g of protein, 11 g of fat and 0.7 g of carbohydrates.

Considering the value of a “protein source” for the human body, it is also worth listing the main nutrients that can not only help someone losing weight get rid of extra pounds, but also maintain their health at the proper level.

These include:

• iron;
• calcium;
• copper;
• potassium;
• vitamins of group B, A, C, D, E;
• fluorine;
• sodium;
• phosphorus and so on.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Since eggs contain a significant amount of protein, they are rich in amino acids. The latter are protein monomers - substances from which protein molecules are formed. During the digestion process, amino acids are released from the protein entering the body, which are necessary for the human body to build its own proteins. Certain amino acids can be synthesized in the human body, but a number of others cannot. They are called irreplaceable. Because of this, their role in the processes of protein synthesis is much higher than that of non-essential amino acids. Eggs, in turn, are a valuable source of essential amino acids.

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Eggs in weight loss diets

A nutritious diet, including plenty of eggs and other protein-containing foods, can be spread over 4 weeks. The good thing is that during such a diet you will not be tormented by the feeling of hunger. The feeling of fullness will become a constant companion, but the grams and centimeters will quickly melt away. With this diet, weight is reduced by 300-400 grams per day. If you follow the rules, you can count on a comfortable loss of 9-10 kilograms or even a little more in a month.

Such a diet should include:

• Boiled eggs. Chicken or quail;
• Lean meat. Chicken, rabbit, turkey or beef. You should not eat pork because it is fatty meat.
• Low-fat cottage cheese and low-fat cheeses;
• Dairy products are also low fat;
• Vegetables. The exception is potatoes; their use is limited because they contain many simple carbohydrates;
• Fruits. High-calorie bananas and grapes should be excluded.

You will have to give up baked goods. The only exception is dietary bread made from whole grain flour, and not much.

It is recommended to consume the listed products in this order:

1. For breakfast, a couple of eggs and some types of fruit, such as citrus fruits. You can boil the eggs and steam them into an omelette.
2. Lunch should be meat or fish with vegetables. Meat and fish can be boiled, baked or steamed. It is recommended to avoid fried foods since the calorie content of the dish and the amount of fat during such processing are higher. It is useful to steam, boil or stew vegetables. It is good to prepare a salad from raw vegetables and season with natural low-fat yogurt.
3. For dinner you can cook eggs, vegetables, cottage cheese and fruits. It is recommended to boil vegetables or eat a salad from them. You should not eat baked goods in the evening.

There are a huge number of ways to prepare eggs: omelettes, poached, fried eggs and, of course, boiled eggs. In addition, they are components and additions to hundreds of dishes. However, with prolonged heat treatment, some beneficial properties of eggs are lost. The yolk of a hard-boiled egg takes about three hours to digest, while a liquid one takes half as long.

One of the healthiest ways to prepare eggs is to soft-boil them. So absorption in the stomach lasts about an hour and a half and the beneficial substances are absorbed almost one hundred percent.

The role of protein in dietary nutrition or weight loss is difficult to overestimate, but such a diet also has pitfalls. Protein keeps the body full for a long time. Therefore, it is often tempting to skip lunch or dinner, but you should never do this. The intake of food into the body must be regular. At least three full meals a day: breakfast, lunch, dinner . If you skip a meal, hunger suddenly arises, and you feel the urge to snack on something, but you can’t do that. If, despite everything, hunger still strikes, it is recommended to snack on such a diet only with a small amount of raw vegetables.

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The difference between boiled and fried eggs (scrambled eggs) when losing weight: which are considered dietary

When calculating the calorie content of eggs while following a diet to lose excess weight, it is advisable to take into account the method of preparing the product in question. The most popular options for preparing it are boiling and frying.

The main difference for someone losing weight in this case is the number of calories. One boiled egg contains approximately 75 kcal, and one fried in sunflower or olive oil is almost twice as much - up to 125 kcal.

Based on the information provided, if you follow the principles of a healthy diet and when you are losing weight, you should give preference to boiled eggs. An alternative to traditional scrambled eggs can be an omelet with skim milk, steamed or in the microwave, which significantly reduces the calorie content of the final dish.

Important! An egg, provided it is prepared accordingly, as well as correctly combined with a side dish (for example, vegetables), can be considered a dietary product that can not only satisfy hunger, but also saturate the body with vitamins and beneficial micro- and macroelements.

Egg diet: reviews and results

Reviews of the egg diet for 2 weeks among those who practiced it, as well as the results, vary significantly. Some who have achieved good results even present photos of the results and describe the whole process in detail to confirm their words.

• “... The diet is just super! We have been practicing it with our friends for the third year now. So to speak, it’s more fun together, and we support each other psychologically. We try to choose the summer months to lose weight on eggs, since in winter it is more difficult to tolerate. Once we tried to eat only egg whites, but it was more difficult to maintain such a diet. We are satisfied with the results. On average, we lost 5-7 kg in two weeks. I present our photos before and after the diet. I think this is a clear example of the effectiveness of the diet. Besides, there were no difficulties for us.”
• “...The egg diet may be good, but it’s certainly not suitable for everyone. I ate strictly soft-boiled eggs, because I didn’t know for sure whether it was possible to eat boiled eggs on a diet with grapefruits. Lasted only 4 days. On day 5, I started having hunger pains in my stomach and became constipated. I decided that this diet was not suitable for me and began to carefully exit it. I lost 3 kg, but I decided for myself that such a diet was the first and last time. Dissatisfaction, strong feeling of hunger, weakness, constipation, bad mood. I saw those who were on this diet. She seems to have lost weight, but she looks terrible, her skin is sagging, her face is gray and haggard. No, I’d rather watch my diet and actively engage in aerobics in the water and move more than to torment my body like this by periodically going on some kind of diet.”

Which is better: white or yolk when losing weight?

Despite the fact of the integrity of the product, the white and yolk of an ordinary egg differ significantly in their calorie content and benefits for a person trying to lose extra pounds.

Nutritionists recommend eating no more than 1-2 yolks per day. This advice is due to the high fat content in this part of the product in question. This is also due to the significant cholesterol content in the yolk.

Those who are losing weight can eat boiled egg white without any restrictions when losing weight, even at night. This is due to its ability to neutralize “bad” cholesterol contained in the yolk.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Excessive cholesterol in the blood leads to the formation of cholesterol plaques on the walls of arterial vessels, which impairs blood flow in them. Because of this, the organs that are supplied with blood from these vessels do not receive enough oxygen-rich blood. As a result, their function is impaired. Considering the fact that atherosclerotic plaques do not form on one vessel, but can affect any arterial vessel, this leads to dysfunction of many organs and their systems. Also, the formation of an atherosclerotic plaque increases the risk of thrombosis. However, it is necessary to take into account the fact that cholesterol is necessary for the formation of testosterone. Therefore, both too low and too high blood cholesterol levels have a negative impact on health.

Moreover, it is this component of the product that contains an increased amount of amino acids, thanks to which muscle fibers are nourished and restored after intense physical activity, which is mandatory for people who want to lose weight.

Based on the information above, it seems logical to conclude that egg white is more useful for losing weight than its yolk.

Attention! Despite all the benefits of chicken egg whites, you should not exceed the recommended amount, otherwise kidney disease may develop with long-term use.

Diet recipes

Let's look at a few healthy egg-based recipes:

1. Poached eggs. Break the shell and carefully transfer the contents into a cup. Pour 500-1000 water into an enamel pan, add ½ tsp. vinegar (it is better to use apple cider vinegar). Bring water to a boil, add yolks and whites. Cook over medium heat for 3-5 minutes. The resulting product is in perfect harmony with lettuce or fresh cabbage, tomatoes and cucumbers.
2. Omelette. Beat the whites and yolks of 3 eggs, add 90-100 ml of milk, 1 tbsp. l. olive oil, salt (to taste). To stir thoroughly. Pour into a frying pan and fry for 2-4 minutes.
3. Fried eggs. Heat a frying pan and add a few drops of olive oil. Break the shell and lay out the eggs. Add herbs, pieces of boiled chicken or vegetables (peppers, tomatoes, beets) to taste. Cook over medium heat for 3-5 minutes.

Eggs are a versatile product that serves as the basis for a large number of recipes.

Unloading options

Taking into account not only the low calorie content of eggs, but also a number of its beneficial properties for the human body, nutritionists have developed options for “egg” fasting days and even diets, the menu of which is based on the product in question.

When is the best time to eat eggs?

For breakfast, it is better to eat a boiled product - it takes a long time to digest (about 3 hours), and it perfectly satisfies the feeling of hunger. Scientists have proven that by eating 2 eggs in the morning, a person feels less need for high-calorie food throughout the day, thanks to which he gradually manages to lose extra pounds . Since in the morning it is allowed to consume more calories (a third of the daily requirement), it is allowed to supplement the main product with other sources of proteins - low-fat cottage cheese or cheese, boiled meat. Complex carbohydrates in the form of rye or grain toast and cereals are also allowed.

In the afternoon you can also eat 1-2 eggs to satisfy your hunger for several hours. The product will be a healthy and satisfying lunch. When including it in the evening menu, it should be borne in mind that boiled eggs take longer to digest than those cooked in a bag or soft-boiled, so the latter two options are preferable to eat at night. It is advisable to finish eating at least a couple of hours before bedtime. It is allowed to supplement dinner with raw, baked, boiled or steamed vegetables.

Experts' opinions

Of course, the above methods of unloading the body have a number of contraindications.

That is why, when deciding to follow this kind of diet, as well as including eggs in the daily diet, it is advisable to familiarize yourself with the opinion of experts on this issue.

Attention! Before starting a diet, it is recommended to consult not only a nutritionist, but also your doctor. After all, the best option is to create a diet based on the conclusions of the attending physician.

Elena Selivanova, fitness trainer

Elena believes that eggs can rightfully be considered a dietary product, given their calorie content and glycemic index. However, it is important to understand that solely including the product in question in the daily diet of someone losing weight will be useless in achieving their goal.

Properly selected physical activity, coupled with a correctly composed diet, is the key to quickly getting rid of extra pounds without harm to health.

Nikita Tkachuk, bodybuilder

Nikita is convinced that eggs are perfect for regular consumption due to their nutritional properties for losing excess weight.

The most important thing, in his opinion, is to remember that this product can be considered healthy and dietary only if it is properly prepared, that is, boiled or steamed in the form of an omelette.

Mikhail Gavrilov, nutritionist

Mikhail is confident that everyone can lose weight, regardless of age and health.

As a specialist, he recommends including eggs in the daily diet only after making sure that there are no contraindications to eating this type of food.

Eggs are not only a source of protein and beneficial amino acids, but also a product that can cause irreparable harm to human health if not prepared correctly.

Attention! An insufficiently cooked egg may contain pathogens of a number of infectious diseases that affect the gastrointestinal tract. Increased attention should be paid to domestic chicken eggs, especially if chickens are kept with waterfowl. And you should generally avoid eating eggs of the latter due to their potential infectious danger.

What are the benefits of an egg?

You can talk about the benefits of this product for hours. It is not for nothing that it is used not only in cooking, but also in cosmetology. Previously, in Rus', people washed their hair with shampoo made from chicken yolk. And many still use it as a homemade cosmetic hair mask.

In cooking, the egg is practically the leader in terms of frequency of use. It is difficult to imagine a diet without these products: breakfasts, salads, cutlets and much more require the use of a product of plant origin. And the body receives a lot of beneficial properties every time.

1. Protein. Perhaps this product can be considered an absolute winner in the matter of supplying protein to the body. In just one chicken egg you can find 14% of your daily intake. Protein is important for the body, it is the main building material, without it the body cannot be strong, beautiful and healthy.
2. Vitamins. The product contains 12 essential vitamins for humans. Among them: A, vitamins B, E, H and even vitamin D, which we are used to getting only from the sun. Therefore, with the onset of winter, when the sun appears less and less in the sky, doctors advise increasing egg consumption.
3. Fats. Eggs contain the wrong fats that can harm your figure. On the contrary, they are useful and have a beneficial effect on human health, especially women. Omega-3 fatty acids are essential for the normal functioning of the body.
4. Minerals. If you start listing the minerals contained, you may not have enough space, because their number reaches 95. Among them are riboflavin and phosphorus.
5. Amino acids. Surely many have heard that athletes consume amino acids to increase the productivity of their physical activity. These substances can be found in plain chicken protein.

An important point remains the method of consumption of this product. Yolk is healthy, but when losing weight, nutritionists advise reducing its amount in favor of protein. The fact is that the yellow part contains a high content of cholesterol, which is dangerous for the heart and not beneficial for the body as a whole. Although the yolk normalizes liver function and improves the taste of familiar dishes, its consumption should be limited.

Main conclusions

Based on the above information about eggs and the opinions of experienced experts on this matter, the following conclusions become obvious:

1. Eggs can be considered a dietary product recommended for consumption by people on a diet due to their low glycemic index, calorie content and diversity of chemical composition.
2. When eating eggs to lose weight, it is important to pay special attention to the method of their preparation, as well as which of their components (white or yolk) is most healthy and low-calorie.

When deciding to follow an egg diet or a fasting day menu, it is important not only to think through your diet, but also to make sure that there are no visible contraindications, which, if ignored, can cause significant harm to your health without achieving results in losing weight.

Fully or partially limited products

The egg diet does not allow the inclusion in the diet of any red meat and products made from it (offal, bacon, sausages, canned meat, ham, sausages), animal and cooking fat, butter and vegetable oil, cereals, white rice, pasta, baked goods . All salted vegetables, smoked meats, and preserves are excluded.

The consumption of honey, sugar, jam, ice cream, chocolate, preserves, sweets and cream-containing products is prohibited. All fatty fermented milk products - sour cream, cheese, cream, kefir/ryazhenka with a high fat content - are completely excluded from the diet. The consumption of salt and alcohol-containing drinks, black tea and coffee is prohibited.

Table of prohibited products