An egg is a versatile, easy-to-cook, nutrient-rich food source with a moderate amount of calories per serving. Eggs provide all nine essential amino acids, 14 essential nutrients, and antioxidants. Including eggs in your diet helps in weight management, muscle, and brain health.
A daily dose of 25-30 grams of protein is sufficient to observe a long term improvement in weight management. Consuming eggs in breakfast is more effective in regulating blood sugar levels and improving glucose control resulting in a better mood, appetite control, and improved cognitive performance throughout the day.
Twelve eggs/per week as a part of a nutritionally balanced diet, in addition to regular physical activity, helps regulate cholesterol, blood sugar, and insulin levels. Dietary protein positively influences a 24- muscle protein synthesis in healthy adults hence helps in burning calories even when you are resting as lean muscles require energy to maintain them. Consume Ample fluids to neutralize the effects of heat produced by this increase in metabolic activity.
Trying to create a calorie deficient by skipping breakfast backfires because of mindless eating throughout the day. Eating eggs at breakfast makes you feel more satiated as compared to lunch and dinner. Consuming it in the morning, along with whole grains, fruits, and veggies, makes you think energic, suppresses appetite hormones and decreases the overall calorie intake throughout the day.
Our body does not have a mechanism to store protein as proteins, so excess proteins are broken down into glucose stores or stored as fat in the body. Because of this, it is essential to consume protein every day to ensure the organization has it when it needs it for muscle repair and other crucial bodily functions.
In summary, Ensure that you consume no more than 2-4 eggs per day and get the benefits of the high-quality protein, leucine content, and versatile nature of eggs along with a balanced diet.