Do you know how to eat egg white for weight loss? I thought this was true, but then I saw people argue that it is not. So who’s right?
What does the research say?
First of all, what exactly is an egg white? It’s called albumin, in case you didn’t know. Egg whites are considered the purest form of protein because they contain very little fat and no other nutrients.
That’s why people have been consuming them for years as a way to lose weight. It was even popular among bodybuilders back in the old days.
As far as I could find, all sources seem to agree on the point that egg whites will help you lose weight if those calories are not balanced with other foods.
So the next logical question becomes if I am consuming a lot of egg whites, what can I eat to balance out my caloric intake? Is there something else you should be eating along with your egg whites if they will make you leaner?
Let’s take a look at what the most reliable sources have to say.
One research study put two groups of overweight people on high protein diets, with one group consuming all their protein in the form of egg whites while the other consumed their proteins in the form of lean meat.
After 8 weeks, both groups lost weight and had improved hormone levels, so consuming a caloric deficit along with your eggs is critical to making them work for weight loss.
Another research study found that when overweight individuals consumed an egg-based breakfast in addition to a reduced-calorie diet, they lost more weight than another group of overweight individuals who ate the same reduced-calorie diet but only ate an egg-white based breakfast.
So you can see how eating whole eggs along with your egg whites is the key to getting the benefits of this superfood.
How To Eat Egg White For Weight Loss? Best 10 Ideas
There are a few different ways to do this, but the easiest way is to add some vegetables and lean meat. In other words, you can have scrambled eggs with bell peppers and spinach or an omelette with low-fat cheese.
Here I list the 10 best ideas below
1. Add Vegetables
Have you ever seen the movie Pulp Fiction? The scene where John Travolta is eating oatmeal and says, “this is good, but it needs more cinnamon”.
Well, that’s how I feel about eggs without veggies. You can say they are delicious but still could use some work.
2. Add Lean Meat
Now, if you are serious about this, I suggest adding some lean meat to the mix. You can go all out and make an omelette or scrambled eggs with sausage.
However, if you want to cut down on the fat content, stick with chopped chicken breasts sauteed in a pan with olive oil spray.
3. Replace The White With Egg Whites
Instead of using whole eggs, you can use egg whites instead and save yourself some calories while still eating the same amount of protein. You could even add a little skim milk to make it more “solid”.
4. Add A Salad
You can also sprinkle your eggs with fresh veggies such as tomatoes, onions, and bell peppers. This will add not only some extra flavour but also some extra vitamins to your breakfast.
5. Add A Toast
Now, of course, you can always have a piece of toast with your eggs to balance out the meal. Just be sure that it’s whole grain bread so you won’t get too many empty carbs in your meal.
6. Cook With Olive Oil Spray
To cut down on the cholesterol and unhealthy fats in your egg whites, use a nonstick pan when cooking them and use an olive oil spray to do so instead of butter or other types of oil.
This will help you avoid unnecessary fat while still making sure you are eating something delicious for breakfast.
7. Add Low Fat Cheese
I suggest using low-fat cheese in your eggs and some other kinds of veggies for a healthy and delicious breakfast to start the day off right.
This is one of my favourite ways to have egg whites because I love cheese, and this way, you can get away with eating it while still losing weight.
8. Add Whole Grain Toast
Another way to help your eggs be less fatty is to sprinkle some whole-grain toast over the top of your plate. This will give you not only a great breakfast but also a great energy boost that will last you all day long as well!
9. Use As Part Of The Healthy Carb Diet
If you are on the Healthy Carb Diet, then there is no doubt that you can appreciate this one. Add your egg whites to the healthy carb list and enjoy them guilt-free.
10. Use Egg Whites Instead Of Whole Eggs
If you aren’t interested in cutting out all of the fat and cholesterol from your egg yolks and instead want to eat less of them simply, then you can use egg whites instead.
Since there are no extra fats in the whites, they will make a great healthy substitute for whole eggs, and you can enjoy your breakfast with a little more comfort as well.
Remember that you need to monitor how much cholesterol and fat is in your egg white diet because too much is never good for you.
How To Lose Fat Around Private Area: 11 Secret MethodsHow To Lose Fat Around Private Area: 11 Secret MethodsIt’s usually best to use some of the tips above to get the most out of your breakfast while still losing weight.
Egg White Diet – How To Lose Weight With Egg Whites?
Thus, I hope that this article has given you something to think about and that you will start using egg whites in your diet as a health-conscious weight loss tool.
For starters, you can use egg whites as part of your breakfast instead of only using the whole eggs that contain high amounts of fat and cholesterol.
You can also use egg whites to help you lose weight by simply replacing some of the whole eggs in your favourite recipes with egg whites as well.
There are many different ways to use egg whites as a healthy substitute for whole eggs, and I suggest you try them all out so you can enjoy some tasty meals while still losing those extra pounds!
However, if you have been having trouble getting the results you want from following the Healthy Carb Diet, you should use the egg white diet to maximize your weight loss results.
The reason for this is simple – by adding more protein to your daily diet, you will be providing your body with extra energy, making it much easier for you to lose weight in a shorter amount of time!
The Bottom Line
Eating eggs for breakfast is a great way to stay full and satisfied throughout the morning. If you want to lose weight, it can be helpful to eat egg whites rather than whole eggs because they’re lower in calories and fat.
Try adding an omelette or scrambled egg dish with vegetables instead of bacon so that your plate has more nutrient-rich food on it!
I hope you enjoy the article! I will love to hear from you in the comment section below.