The egg is a rich source of proteins. Egg white and yolk provide vitamins, mineral, and nutrition. Also, it contains soluble vitamins, good cholesterol, and essential fat. The egg is a high-priority handy ingredient for cooking. Its chemical compound helps like glue for baking recipes.
The chickens are the most popular and common poultry. Throughout the world, almost everyone eats eggs and chicken. It is available at a low price. You can eat it every day to get its nutritional benefits. You can eat egg anytime such as breakfast, lunch, and dinner.
Boiling eggs is a method of cooking an egg by immersing in boiling water. It is kept unbroken its shell until it gets cooked in water; its hardness depends on the time of boiling it.
Nutrition Value of Boiled Egg
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A boiled egg is a health-friendly diet for weight loss. It contains good cholesterol that doesn’t raise blood. It contains saturated fat. Hard-boiled eggs contain low calories and protein. The egg is the only food containing vitamin D.
1 Boiled Egg contains:
- Calories 78
- Cholesterol 186.5 mg
What Are The Benefits Of Boiled Egg For Weight Loss?
Adding boiled eggs to your diet can be a healthy choice for weight loss. The egg is an excellent source of healthy fats. It provides muscle-building protein. Learn more about the benefits of boiled egg for weight loss.
Eggs are a high-quality protein
A hard-boiled egg contains 6 gram of protein. Boiled eggs have essential amino acid as an animal protein source. It makes egg a high-quality source of protein. Protein is vital for rebuilding the damaged cells. It also helps to produce hormones, enzyme, bone blocks, blood and other chemicals. The need for protein in your body depends on the age and gender. An adult woman should take 46 grams of proteins every day. And, an adult man should have 56 grams protein.
Another benefit of a boiled egg is protein helps to maintain muscle mass. According to the report of nutrition and metabolism in 2012, two groups of adult ate the same calories and the different number of protein. The group had 30% calories of their daily intake reduced more fat. They even decreased less muscle mass than the group who had half amount of protein.
High-protein makes food digest slowly which prevent hunger. Protein also averts post-meal hyperglycemia by lowering high blood sugar levels. High blood sugar triggers hunger hormones. It makes you hungry all the time. Protein also reduces the excess sugar which turns in to fat later.
Cholesterol and Fats
A boiled egg has a good quality of cholesterol and fat in the yolk. One hard boil egg provides 5-gram fat and 1.7-gram saturated fat. And, an egg contains 212 milligrams of cholesterol. The effect of egg cholesterol is minimal than Trans fat and saturated fat. Healthy people can eat seven eggs a week without heart problem risk. Some research has proved, egg consumption daily can reduce the stroke problem.
American Heart Association research shows that an individual should limit the following intakes such as:
- 25 – 30 % calories of total fat
- Less than 7% of saturated fat
- Less than 300 milligrams of cholesterol
Take your doctor advice if you have any record of high cholesterol and heart problems. Even people with diabetes may develop heart disease by eating an egg daily. You can eat only egg white which doesn’t have cholesterol. Egg white can regulate type 2 diabetes.
Mineral and Vitamins
A hard-boiled egg contains vitamin b12, vitamin E, Iron, folic acid, and zinc. The egg yolk contains vitamin D. A large egg yolk provides 10% of daily vitamin D intakes. There is food with limited vitamin D such as beef liver, fish, yogurt & milk.
- Vitamin B12 – Cobalamin – 9% – It helps to produce red blood cells
- Vitamin A – Retinol – 6% – It increase eyes vision
- Vitamin E – Tocopherol – It prevents cellular damage caused by free radicals
- Vitamin B2 – Riboflavin – 15% – It helps to break down foods into energy
Low in Calorie
You may know reducing daily calories helps to lose weight. The method is to have food which makes you full, without more calories. The egg is surprisingly nutritious as compared to packed snacks. Many snacks contain 100 calories. But, one egg aid with 78 calories and full your stomach. A hard-boiled egg is a low energy solid food with its 1.6 calories per gram. Energy density means food calories again its weight. Low energy density food provides low calories and helps weight loss.
However, an egg fried in oil or butter add-up 50 extra calories per teaspoon.
Make You Feel Full
Eating egg gives you a feel of a full stomach for hours. With its nutritional value high protein, it won’t make you frequent hungry. The egg ranks in high Satiety index for food fullness. High satiety food helps to suppress appetite and reduce obsessive thoughts of snack. It is the best food to avoid frequent hunger pangs. Egg yolk contains high cholesterol, but an egg is not the reason for bad cholesterol. You can try it softly boiled or eat only egg white for protein.
Boiled Egg Helps to Boost Metabolism
Boiled egg contains an adequate amount of amino acid which helps the body to use protein and boost the metabolism. Adding high protein food to your weight loss diet can speed up your metabolism by 80 – 100 calories every day.
Boiled egg benefits by proving thermic effects with its protein value. The induced thermogenesis helps to lower carbohydrates and fats storage. Therefore egg will help you maintain a proper metabolic rate compared to low protein foods.
The eggs are a rich source of choline. It is an essential soluble nutrient your diet should include. A large egg contains 126 gram of choline. Choline promotes the digestion of fat. It helps to build the neurotransmitter acetylcholine. Choline is necessary for learning and memory. It controls fat metabolism in the liver and reduces extra fat storage. According to the Human Kinetics Journal in 2014, choline helped a woman athlete to lose weight.
Adding eggs with a low-carbohydrate food helps to improve adiponectin. Adiponectin is a hormone, which helps to regulate blood glucose and fatty acid breakdown. It also enhances the ability to respond to insulin and reduce insulin resistance.
Start Your Day with Egg Breakfast
Eating egg in the morning can give you exceptional benefits for weight loss. A study shows, egg helps in weight loss diet more than other breakfast with equal calories. Replace bagels breakfast with egg to consume fewer calories.
Boiled egg benefits for regulating blood glucose and insulin response. Eggs also suppress the ghrelin – a hunger hormone. You can have 2 – 3 boiled egg white and 2 – 6 hardboiled egg every week. The softly cooked egg helps in protein digestion. The hard-boiled egg makes digestion difficult.
Eggs Are Affordable For Everyone
You can get eggs anywhere in shops near home. It’s very inexpensive to eat on a daily basis. It can be easy to cook when you are looking for affordable weight loss. Once you start a diet with eggs, continue it correctly. Eggs diet can save you from expensive weight loss equipment and machines. You can add two boiled eggs with any vegetables or salad will make a perfect breakfast for weight loss. Even you can try many recipes with boiled egg which make you interested in the diet plan.
Types of Boiled Egg
You may think boiling eggs may be an easy task. But there are some time methods for eggs soft to hard boiling. There are generally two categories for boiling an egg: cooking and peeling the egg. In spite of that, you may have found the egg is undercooked or overcooked. Sometime, you may found the egg look like surfaced moon while peeling. You can solve these problems by knowing the science of eggs.
Set the temperature for Egg white and yolk
You need to set the lower temperature for egg white than yolk that is 70 to 80 degree C). Since the egg is getting boiled from outside, it means the yolk get set, and the white reaches its temperature. If the boiling water is hotter than egg temperature, it is confusing when to stop cooking. It will result in the undesired cooking of egg. To prepare a hard-boiled egg, you need the 100 °C (212 °F) temperature of water.
With the above instructions here are the different cooking times for different types of boiled egg. The time starts once water comes to boil.
- 2 minutes: The Egg white cooked, and the yolk remains raw.
- 4 minutes: The Egg white cooked and yolk is thick but runny.
- 6 minutes: The yolk is almost set but runny in the middle.
- 8 minutes: The yolk remains tender.
- 10 minutes: The egg white and yolk get boiled hard, that is perfectly cooked.
Remember to transfer the eggs immediately in cold water once your set time is over. If eggs left in hot water, it will continue cooking.
Health experts and nutritionist agree with boiled egg diet for weight loss. It can help to reduce up to 24 pounds in 2 weeks. Weight loss is essential if you are obese to prevent health diseases. You need to know the proper way to diet. The wrong food may lead to gain weight.
You must follow the necessary steps, such as
- Well balanced diet
- Low-calorie intake
- Regular physical activity
Try to avoid empty calories you eat through fast foods, desserts, sweets and soda drinks. Try eating fruits, veggies, and whole grains.
If your current diet is not working for you, try boiled egg diet. It will help you lose unwanted fat in less time. The boiled egg diet is highly beneficial and super healthy. This diet can give a fast result because of low calories. If you are planning for a long-lasting outcome, maintain a healthy lifestyle.
Boiled Egg Diet Plan For Weight Loss In 2 Weeks
This plan is for healthy people who want to lose weight. Consult your doctor before starting this plan if you have diabetes, heart disease or any other health condition.
Day 1: Monday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: 1 Orange and two pieces of toast
- Dinner: Salad with a chicken piece
Day 2: Tuesday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: One chicken piece and One bowl salad of lettuce
- Dinner: 1 orange, one bowl salad, and two eggs
Day 3: Wednesday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: 1 bread slice, some low-fat cheese, and one tomato
- Dinner: a bowl of salad with a piece of chicken
Day 4: Thursday
- Breakfast: 2 boiled eggs and 1 Orange
- Lunch: 1 Apple
- Dinner: One bowl salad and a portion of steamed chicken
Day 5: Friday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: 2 eggs and some steamed veggies like broccoli
- Dinner: a bowl of salad and fish (barbequed)
Day 6: Saturday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: 1 Orange
- Dinner: One bowl salad and a piece of chicken
Day 7: Sunday
- Breakfast: 2 boiled eggs and 1 Apple
- Lunch: steamed veggies, a bowl of tomatoes and some chicken meat
- Dinner: steamed veggies
In this diet, you can add low-calorie fruits and vegetables such as:
- Broccoli
- Asparagus
- Tomatoes
- Cucumber
- Carrot
- Lemon
- Apple
- Watermelon
- Orange
- Grapefruit
- Celery
- Kale
- Cauliflower
- Zucchini
Boiled Egg Variable
There are some factors which affect cooking time of egg.
Here the following thing you need to remember:
- An egg kept in the fridge will take more time to get cook than an egg at an average temperature. The room temperature also depends on the different weather conditions.
- The cooking time for egg depends on its size. If the egg is large, it takes more time to get cooked.
- The number of egg you boil will take more time depending on how much water you use. More water makes eggs cook fast. The egg will not cook properly in less water. Ideally, you can add one inch of water in a pan
- Use thick pan instead of a thinner pan. Thick pan retains heat. You can use thick bottomed stainless steel pots.
- If your room temperature is cold, then your boiling water will cool faster.
How Many Eggs Are Safe For Eating Every Day?
You can eat one egg every day with healthy food. In fact, eating 2 or 3 eggs every day won’t cause any health problem in healthy people. But, people with diabetes and cardiovascular problem need to check with a doctor and reduce the egg intake.
Some studies say that eating five eggs a week will have unfavorable results. It may cause breast cancer in women and heart failure in men. But still, it may connect with a previous health condition. Boiled egg diet doesn’t cause heart failure in healthy people. Majority of the population has proved eating three boiled eggs a day is safe. Three eggs per day raise HDL that is good cholesterol.
The boiled diet may be a fad diet if you won’t follow it correctly. Initially, you may lose weight, but you need to continue the diet plan. If you shift to your previous habits again, you will regain the weight. By following the boiled egg diet, you need to add sustainable changes to your lifestyle. You should not eat the same food all the time. Adding low-calorie fruits and vegetable can help to provide essential vitamin.