After dropping some tips on how to eat whole egg in weight loss journey, I got a lot of response from fans on my Facebook Fanpage; Weight Loss Naija, that in contrast to what they know, eating whole egg (both egg white and egg yolk) helps to add weight and also that egg white is the only part that is safe for someone watching weight.
So, to further defend myself, I did some research and from this research, it is discovered that the EGG YOLK is the healthiest part of the egg.
Now, some people got confused when I keep mentioning EGG YOLK and EGG WHITE.
The EGG YOLK is the coloured part of the egg – the smaller one right inside the egg. While the EGG WHITE is the first layer you see after piling the ‘shell’. It is the part in white colour after it has been boiled.
So, to eat WHOLE EGG means you are eating both the EGG WHITE and the EGG YOLK.
It is generally believed that the egg yolk contains cholesterol and that it is the worst part of the egg. This made everyone discard this part of the egg.
You see, every time you throw away egg yolk, you’re throwing away the most nutrient dense and anti-oxidant rich, mineral and vitamin loaded portion of the egg. In fact, the yolk contains so many trace minerals, vitamin A, folate and other highly essential nutrients.
Most importantly, it should be noted that the egg white you eat almost lack the nutritional components you need for a healthy body as it contains less than 9% of all the supplements you need, whereas the egg yolk has over 90% in rich nutrients which include calcium, iron, vitamin B6, B12, panthogenic acid, phosphorous,zinc, thiamine, folate plus all the fat-soluble vitamins such as vitamins A, D, E and K including ALL the essential fatty acids needed in the body for proper nutritional balance.
Another question I get a lot from fans wanting to lose weight is; “what about the cholesterol in the egg yolk?”
The mistake many people who want to lose weight make about eggs is removing the Yolk, whereas the Yolk has been discovered by scientist to contain the major nutrients needed for fat burning, and hence egg yolk forms the healthiest part of the egg which houses all the nutrients.
Truth is, egg yolk contains cholesterol but a ‘special’ one. You see, when you eat food substances that have a high amount of dietary cholesterol like eggs, your body regulates and balances the production of cholesterol in your system.
Alternatively, when you don’t eat foods that contains cholesterol, your body produces more cholesterol to fulfill vital functions in the body.
Interestingly, recently, there has been a lot of research work which shows that eating whole eggs actually increases the GOOD HDL Cholesterol than the LDL Cholesterol, hence improving the body’s blood chemistry and overall cholesterol ratio.
Thirdly, having a high cholesterol in the body is NOT a disease! Having a heart disease is a disease. Cholesterol is a very important substance in the body and accomplishes a lot of vital functions.
It is however VERY WRONG to try to “lower your cholesterol” just because some MLM or pharmaceutical companies and other poorly informed persons are spreading the lies that everyone should have less cholesterol in the body by taking some food supplements.
In a study, 30 overweight or obese women ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group.
This study suggests that eating eggs for breakfast makes you feel fuller for longer so that you eat less at your next few meals. This is great news if you’re trying to lose weight as it means you may find it easier to cut calories without feeling hungry. In fact, based on these results you could expect to lose up to 2lb a month, simply by eating eggs for breakfast!
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each. Old advice to limit eggs to just a few each week has also been abandoned. According to the Food Standards Agency, there’s now no limit to the number of eggs you can eat in a week as part of a healthy balanced diet. If you fancy starting the day with eggs we suggest you avoid frying them.
However, it’s been discovered that the best type of egg source comes from local chickens that feed on a variety of vegetables, insects, worms as this transfers a higher level of nutrients to the eggs when compared to the eggs from poultry fed chickens that are fed only wheat and soyabeans.
On a personal note, if you are an adult (50 years and above) or diabetic, minimize your whole egg intake to 3 per week maximum. Although, a study published in 2010 by the Physicians’ Health Study I and the Women’s Health Study found no link between egg consumption and type 2 diabetes.
But always remember, moderation is the KEY.
I want to believe I have successfully established the fact that eating whole eggs is healthier than just eating only egg whites which many practice today.
DISCLAIMER: Always remember to consult your family doctor or a physician in issues relating to your health. This piece is not to be taken as a medical advice, diagnosis or treatment to any disease.
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