Benefits of Egg White Diet
The Egg White Diet has recently become popular among celebrities. In fact, some people claim to have lost as much as 30 to 70 pounds on the Egg White Diet. Eggs are often a point of controversy with respect to healthy eating, but there are some notable benefits to both the white and the yolk of the egg.
Inside an Egg
When you break the white outer shell of an egg, you see the liquid form of the egg. The interior of the egg consists of two parts: the outer transparent “white,” or albumin, and the bright yellow “yolk.”
Although the Egg White Diet focuses on the albumin of the egg, there are also benefits to occasionally including the yolk of the egg in your diet.
Egg White Benefits
- Egg whites are a fat-free source of complete protein.
- Protein – made up of a variety of amino acids – is vital for growth and the development of muscle tissue.
- Egg whites contain minerals like potassium, calcium, phosphorus and zinc.
- Egg whites are 90 percent water.
- The protein found in egg whites is readily absorbed in your body.
- Eaten at breakfast, egg whites give you energy to start the day.
- Eating two eggs at breakfast can contribute to successful weight reduction.
- A quick and easy food, egg whites are at home in a wide variety of cuisines and dishes.
- Proponents of high-protein diets claim that increased protein intake reduces your appetite and accelerates the rate at which you burn calories.
The Benefits of Eating Eggs
- Eggs contain an average of 6 grams of high-quality protein. In fact, the egg is the standard by which other proteins are measured.
- Eggs are a rich source of vitamins A, D, E and K.
- Eggs also contain many B vitamins such as vitamin B2 (Riboflavin), B5 (Pantothenic Acid), B9 (Folate or Folic Acid), and B12 (Cyanocobalamin).
- The amino acids found in eggs and other complete protein sources aid in muscle recovery.
- Each egg contains less than 1 gram of carbohydrates.
- Eggs are a good source of Omega-3 fats, as well as the antioxidants lutein and zeaxanthin.
- Yolks contain over 80% of the total minerals and vitamins found within the whole egg – including iron, potassium, folate, selenium, biotin, choline, and vitamins, A, B, E, and D.
- Eggs are a source of the vitamin Choline, which has been linked to memory function.
- Eggs boost brain health.
- Egg whites are part of a diet designed to reduce inflammation.
- In conjunction with a total anti-inflammation diet, egg whites reduce the risk of developing blood clots.
The Egg Diet Plan
The Egg Diet plan includes eggs at each meal, along with other food. To reduce boredom, you can prepare the eggs in a variety of ways. Keeping things interesting by trying different kinds of egg dishes will help you to stick with the plan for longer than you would if you were eating the same kind of eggs over and over each day. Although there are numerous variations of the Egg Diet, this version emphasizes protein and minimizes carbohydrate intake.
Grapefruit or any low carbohydrate vegetable or lean
2 servings of eggs
Salad which consists of vegetables with low carbohydrates
Lean proteins such as fish or chicken
1 or 2 servings of fruits
Proteins such as chicken and fish in limited quantities
Points to Ponder
- It is important to limit dietary cholesterol intake, but even more important to limit your intake of saturated fats and trans fats. Both of these fats increase the amount of cholesterol your body produces and in turn they increase your risk of developing heart disease. The saturated fat and dietary cholesterol in eggs is found in the yolk.
- Therefore, if you want to increase the number of eggs you eat beyond the amount you can consume while staying within the recommended amount of saturated fat and cholesterol, you can limit yourself to eating only the whites of the additional eggs.
- If you have a serious issue with high cholesterol, then you should limit the number of egg yolks you eat to two or fewer per week.
- Carbohydrates are necessary to fuel an active lifestyle. If you participate in regular exercise or strenuous activity, you may need to include a higher amount of carbohydrates to keep yourself
- sufficiently fueled and maintain your energy levels.
- Some people report experiencing nausea and fatigue in the first few days of the diet.
- Because this diet does not include a variety of foods, you are likely to fall short of a number of essential vitamins and minerals. Therefore, this diet is not appropriate as a long-term eating plan.
- Consuming a high number of eggs can cause bad breath and constipation.
- This diet plan does not guarantee a permanent weight loss. Like all other plans, you will regain the weight you lost if you return to eating the way you did before you lost the weight.
- Never eat stale eggs, they can cause food poisoning. Check the sell-by date on your eggs to ensure freshness.
The Egg Diet may result in short-term weight loss, and a m
oderate amount of eggs or egg whites can be a healthy addition to your regular eating plan.
Always consult your doctor before beginning a new diet or exercise regimen.
Behrenbeck, T., M.D., Ph.D.; Are Chicken Eggs Good or Bad for My Cholesterol?; MayoClinic.com; http://www.mayoclinic.com/health/cholesterol/HQ00608
O’Keefe, J. H., M.D., et al.; Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation and Cardiovascular Health; Journal of the American College of Cardiology; October 2007; http://content.onlinejacc.org/cgi/content/abstract/51/3/249
Benton Franklin Health District; Egg-ucation; http://www.bfhd.wa.gov/edu/eggucation.php#witwa
USDA; National Nutrient Database for Standard Reference, Release 24; Egg, Whole, Raw, Fresh; http://ndb.nal.usda.gov/ndb/foods/show/111?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=egg