When designing a healthy diet plan for your weight loss diet you may have been faced with a dilemma. Namely, you should or should not include eggs in your diet program. And if you do include them, how many eggs could you use?
For decades eggs got a bad rap. They were claimed to be bad for us because they are loaded with cholesterol. There is about 200mg of it in one large egg. That represents two thirds of our daily recommended intake of dietary cholesterol.
Fortunately, recent scientific evidence indicates that the high level of this metabolite in eggs does not pose health issues. A healthy diet plan of an adult may include an egg every day without increasing the risk of heart disease.
These finds are exciting and interesting. Eggs are inexpensive, tasty and versatile. More importantly, eggs are nutritional powerhouses. They are one of the top nutrient den foods. One large egg is a source of 6 grams of high quality protein, 5 grams of fat and 1 gram of carbohydrates. What is equally important is that the same egg only equals to 70 calories.
More over, eggs are full of essential vitamins and minerals. They include zinc, iron, choline, lutein, folate, riboflavin, vitamins A, D, E, K and B12 among their arsenal of goodies they offer.
When on a weight loss diet, to lose weight effectively, one must learn to eat a large breakfast of about 500 calories. It should consist of 46% protein, 37% carbohydrates and 17% fat.
What better way to arrive at this ratio than to include eggs in your diet. As mentioned above one whole egg contains 6 grams of protein, most of it in the egg white. All of the fat and cholesterol is stored in the yolk. The proponents of clean or healthy eating diets recommend that, in addition to other foods, a dieter includes 3 eggs in breakfast. The eggs have to be used in a ratio of one whole egg to two egg whites (the number of egg whites may be increased if more protein from egg source is desired). The 3 eggs prepared this way will provide the dieter with about 13 grams of protein and only 5 grams of fat.
Losing weight and keeping weight off permanently is a lifetime change. Not being able to include eggs in a weight loss program on regular basis would be difficult, The research findings about the dietary cholesterol in eggs, is a welcome step towards creating a healthy diet plan that is sustainable.