Eggs — The Perfect Weight Loss Food
Why it’s one of the best foods for permanent weight loss.
I was overweight and obese for 25 years, failing at every diet you can imagine. Then, in 1985, I discovered how to succeed, lost 140 pounds, and I have kept it off for 35 years. One of my greatest discoveries was a miracle food for weight loss, the humble egg. Here’s why it is so helpful:
1) Eggs fuel you up and stay with you.
Eggs are a magical high-protein food compared with other proteins in terms of carrying you for the day and eliminating hunger. If I had cereal and/or fruit for breakfast, I’d be ravenous by 10. With eggs for breakfast I would not get hungry later in the morning. Sometimes I’d work through lunch and not even notice any hunger at all during the day. This did not occur with other protein-rich breakfasts made with meats, peanut butter, or even protein shakes. Eggs worked like magic.
All protein takes longer to digest and breakdown in your system than other nutrients like carbohydrates, and therefore it does not spike your blood sugar like carbohydrates do. Carbohydrate breaks down rapidly and raises your blood sugar level quickly. That triggers an overproduction of insulin to lower the blood sugar, and that low blood sugar triggers feelings of hunger. That’s why I got ravenous at 10. Protein does not spike your blood sugar this way, so you feel more satisfied than with other foods, and for a longer period of time. All protein has this satiety-producing effect. But eggs are special.
After working for the last 35 years with thousands of weight loss clients, I’ve found that they too have experienced the same super-satiety of eggs, and those anecdotal findings are confirmed by scientific research. I’ve searched to find out why, but no one seems to know. It is suggested that the unique amino acid make up of egg protein is the reason why eggs are superior to other protein sources, but that is yet to be confirmed.
Of course, it does not matter to us why eggs work so well. What counts is that they do.
2) Eggs are fast and easy.
When talking about weight loss, one of the most important features of any food, besides it’s high nutrient and low-calorie content, is its convenience. We are so over-scheduled and rushed that we can frequently succumb to eating food that is fast and easy. We often start out with the best of intentions, but when we are late and rushed, we are liable to get the easiest and fastest thing, either from a drive-thru, or in a package, like a snack cake or a cereal box. That can be a disaster first thing in the morning if we blow half the day’s calorie budget before we even arrive for work.
Poaching an egg to put on a slice of toast takes 3 minutes, and you can be putting on your clothes while it’s poaching. And that’s only 150 calories or less. Scrambling or frying only takes a moment longer. If you plan what you are going to do before you go to bed, it’s a snap, and you arrive at work well fed and hardly having made a dent in your calorie budget.
Hard boiled eggs make an easy lunch to pack. Talk about fast and easy. Put one in a bag with some low-calorie bread and make an egg sandwich for lunch. It doesn’t even have to be refrigerated. Or just have a couple on their own while you read the paper at lunch. It’s a nice meditation, cracking and peeling the shell, sprinkling with pepper and salt and relishing the good taste and nutrition. That’s only 150 calories for lunch. You’ll have plenty of calories left at the end of the day for a nice satisfying dinner.
Eggs are versatile.
You can do so many things with eggs!
I make omelets with egg substitutes which bring the calories even lower. They are half the calories of real eggs. They are made from real eggs, using only the whites, leaving out the yolks. If you make the omelette with veggies only (I use onions, peppers and mushrooms) you can have a very filling nutritious omelette for a little over 100 calories.
If you make egg salad with lite mayo, you can have great a great egg salad sandwich for under 200 calories. If you just have the egg salad on lettuce, it’s even less.
When I make scrambled eggs, I use one real egg and two portions of egg substitute (to preserve the texture of real scrambled eggs) and I have a three-egg breakfast at 150 calories. A slice of low-calorie toast adds only 45 calories to it.
Eggs are cheap!
Usually, when we are deciding to eat healthy, we have to brace ourselves for the high cost. Not so with eggs. A dozen jumbo eggs goes for $0.96, under a buck! A two-egg breakfast only sets you back 16 cents! And eggs have a shelf life in the fridge of 3 to 5 weeks! How can you go wrong?
Eggs are healthy!
Despite the paranoia about cholesterol in eggs some years ago, it’s been found that they pose no real threat at all. If you are still fearful of the cholesterol, you can just use the whites, or the egg substitutes which are made from the whites only. All the cholesterol in an egg comes from the yolk. If you don’t eat the yolk, there is no cholesterol to worry about.
The nutrient value in eggs is spectacular. If you are looking for good protein sources, eggs are terrific, especially egg whites or egg substitutes. They are pure protein! No fat! No carbs! No cholesterol! Nothing, not even fish, compares.
Even real eggs, with the yolk, are a good high-protein food. While fish and skinless chicken have a better protein to fat ratio, eggs are comparable to lean beef.
The micronutrients in eggs are remarkable. But that would make sense, as eggs contain every single nutrient and micronutrient needed to create a healthy living creature. No wonder they are so nutrient-rich. There is no other food that is so complete.
Eggs are one of my best discoveries that made permanent weight loss not only possible, but easy and a pleasure. Check out my other articles at my profile page to learn about some of my other discoveries.
William Anderson is a Licensed Mental Health Counselor, the author of “The Anderson Method of Permanent Weight Loss” (paperback and Kindle at Amazon, audiobook at Audible). He was obese until his early thirties when he found the solution. He lost 140 pounds, has kept it off for 35 years, and has taught thousands to successfully manage their weight.