Boiled Eggs for Losing Weight

The portability, low calories and convenience of boiled eggs make them a logical choice for you to include in your weight-loss diet. Although you can purchase hard- boiled eggs in some grocery stores, making your own is as simple as boiling raw eggs for up to 25 minutes. Including boiled eggs in your diet can benefit you in a number of ways.

Dieting to lose weight requires that you eat fewer calories than your body actually needs. As you create a calorie deficit, you will begin to lose weight. The low-calorie nature of the boiled egg makes it part of a healthy breakfast, a snack under 100 calories or a food to include in casseroles or salads. A large, hard-boiled egg has 78 calories, according to the USDA Nutrient Data Laboratory. If you eat two boiled eggs each day, their 156 calories are only 11.1 percent of a 1,400 calorie diet.
Fats and Nutrients
Eggs have a variety of minerals and vitamins you need for the times you are dieting and for the times you are not. The protein in a boiled egg resides in its white, while the yolk gives you vitamin A, which is important for vision, and vitamin K, which is helpful to your immune system. Other fat-soluble vitamins in eggs include D and K. The egg has no vitamin C. A boiled egg has 25 mg of calcium, a trace of iron and 62 mg of sodium. The 5 g of fat in eggs is 30 percent saturated and 70 percent unsaturated. A single hard-boiled egg has slightly more than 6 g of protein. The Harvard School of Public Health indicates that after eating foods with protein, you often feel more satisfied, so eating a boiled egg can help you control the number of calories you eat.

Cholesterol and Carbohydrates
Boiled eggs are high in cholesterol, with a single boiled egg having about 186 mg. If one of your reasons for losing weight is that you have high levels of LDL or total cholesterol or suffer from heart disease, you do not need to avoid hard-boiled eggs completely, but the American Heart Association recommends limiting your egg consumption to keep your cholesterol intake to 300 mg or less. If you are losing weight eating a low-carbohydrate diet, the trace of carbohydrates combined with the relatively high protein content in a single boiled egg enables you to eat eggs and still stay on your low-carbohydrate diet.

Boiled eggs can be a healthy part of your diet, but use them wisely and avoid eating only boiled eggs as a primary means of losing weight. Although nutritious, the eggs do not have adequate amounts of other vitamins and minerals you get from fruits, vegetables, grains or dairy foods. A boiled egg, a small bowl of oatmeal and a cup of peach slices makes a healthy breakfast, while adding a boiled egg to a spinach or green salad increases the protein content

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