If you’re trying to build muscle, you may have heard that egg whites can help. And if you’re trying to eat a healthier diet. You may be looking for ways to cut down on animal products. Good news: whether it’s your goal to get big or get lean, egg whites can help! Because egg whites are a quality protein source.
In fact, research shows consuming high-protein (80%) milk products. Says no more to obesity than consuming protein powder. And egg white products contain 45% more protein than many other protein sources. They also contain a variety of vitamins and minerals, including iron, vitamin D and B vitamins.
Why Egg Whites Products are so great for Weight Loss
Egg whites are one of the most versatile ingredients you can add to your body. To build muscle or support a healthy diet. Their high protein content helps build and repair muscle as well as being part of almost all historical bodybuilding training.
And of course, this is the main reason so many of us like them!
Let’s face it: It sure would be nice to lose weight. But instead of quitting cold turkey. A healthy diet with lots of high-quality protein sources can actually help you lose weight. Powerful? Absolutely. Adaptogenic, meaning they help the body create changes in the body to adapt to physical or physiological stress. Is a buzzword that goes along with weight loss.
Essentially, as we lose weight, we become less dependent on certain nutrients (from our diet). And we experience adaptations in our physiology. To continue losing weight as a result of your weight-loss journey. You’ll need to make sure you’re eating a variety of nutrient-rich foods. Egg whites can play a key role in this dietary support.
Why you should try Egg Whites for weight loss
Egg white products are among the most reputed dietary supplements and have been used for many years. And despite popularity, new research actually shows egg whites have very few calories. That said, the word “calories” is meaningless without context: They are empty calories.
Other variables define a calorie: You know the one with five grams of fat versus one gram of carbohydrate versus one gram of protein. And yet, egg whites are treated differently.
“A Calorie is a Calorie,” says Leslie Urbas, MS, RD. If you’re trying to lose weight, it might sound counterintuitive that you should actually eat fewer calories overall. But it is true that egg whites contain a great deal less of the macronutrient than other sources. Which makes them a great option for those looking to eat less but still be filling.
Fortunately, as part of the Egg White initiative and The MyFitnessPal Journey, you can build your own 30-day plan to reach your weight-loss goals. Go to “Plans” in the MyFitnessPal app and follow the 30-day Easy Weight Loss Plan to learn tips to help you reach your weight-loss goals.
Egg whites are made up of yolks and have a creamy texture. But you can opt for whole eggs, cracked egg whites or smash egg whites to create your own creamy egg creations.
EggWhite Protein Powder, 1.2 lb, NOW Foods
Good quality proteins contain virtually no fat or carbohydrates and rate well on the PDCAAS (Protein Digestibility Corrected Amino Acid Score), the newest and most accurate measurement of a protein’s quality.
NOW® Eggwhite Protein contains <1 g of fat and carbohydrates per serving and rates as one of the highest quality proteins available when using the PDCAAS. A good mix of proteins from different sources provides the best results and an excellent addition to any protein supplementation program.
How Egg Whites affect your Body
Egg white consumption is on the rise thanks to egg-centred dishes and snacks, which have gained popularity in the past decade. Studies suggest that consuming chicken (again, fried or grilled) or eggs daily can help promote satiety, reduce blood glucose and cholesterol levels, reduce “bad” HDL cholesterol and even improve “good” HDL cholesterol.
It’s also worth noting that research suggests consuming a diet high in animal protein, including eggs, may also be associated with weight gain, since egg whites contain more calories and more fat than their raw counterparts. This is in line with recent findings that indicate animal protein may increase appetite and lead to overeating.
Eggs have a limited number of amino acids and consuming too much protein, even from an egg, could lead to muscle loss. Thus, consuming eggs daily (or convenient, in portions that fit in your pocket), is ideal for active people who need added protein to build muscle. There’s even a preliminary study on egg consumption with endurance training. The result:
- The study found consuming 4 eggs per day, for a week, led to significant increases in muscle protein synthesis, even when accounting for the energy needed to fuel the high-protein daily diet.
This supports the American College of Sports Medicine’s recommendation of consuming roughly 1.2–2 grams of protein per kilogram of body weight per day to enhance muscle synthesis.
Eggwhite Protein, Rich Chocolate, 1.5 lb, NOW Foods
Eggwhite Protein from NOW is an excellent natural source of high-quality protein. Good quality proteins rate well on the PDCAAS (Protein Digestibility Corrected Amino Acid Score), the most accurate measurement of a protein’s quality. NOW® Eggwhite Protein rates as one of the highest quality proteins available when using the PDCAAS.
A good mix of proteins from different sources provides the best results, and high-quality Eggwhite Protein from NOW is an excellent addition to any protein supplementation program.
Why choose whole or cracked eggs
Whole eggs provide enough protein for most active adults, but there’s also a row of breeds you may be less familiar with. If you really want to get stronger and/or eat smarter, you should consider purchasing whole eggs (go ahead and spend the extra money; these little guys are great for beginners!) instead of cracked ones to ensure the highest quality.
Cracked eggs (also called mud or pullets) actually contain fewer nutrients, with fewer than half the fibre found in the whole eggs. That’s due to the fact that the pulp of the egg contains some nutrients that are removed during processing. In addition to protein, eggs should also contain vitamin B12, iron, zinc, copper, vitamin D and choline (to support the absorption of vitamin D).
Eggwhite Protein, Vanilla Creme, 1.5 lb, NOW Foods
Eggwhite Protein from NOW is an excellent natural source of high-quality protein. good quality proteins rate well on the PDCAAS (Protein Digestibility Corrected Amino Acid Score), the most accurate measurement of a protein’s quality. NOW® Eggwhite Protein rates as one of the highest quality proteins available when using the PDCAAS.
A good mix of proteins from different sources provides the best results and high-quality addition to any protein supplementation program.
When to cook on the compound
Eggs make an amazing foundation for pancakes, waffles, waffles with fruit and even muesli.
Between protein-packed foods like bacon, eggs, and seafood, as well as snack foods like hard-boiled, poached or pan-seared eggs, eggs are a versatile, nutritious choice that fits into just about any meal plan. Eggs are also inexpensive and easy to store.
In reality, eggs have been used for centuries as a therapeutic remedy for health-related issues such as inflammation, congestion, nervous system stimulation and more. While other animal-based proteins may produce similar health benefits, there are more unique nutrients to eggs such as vitamin-B-12, choline, vitamin D and more.
Fortunately, there are several nutrient-rich foods to make it a habit to include an egg daily. The following 10 are some favourites to try in your healthy meals:
- Simply skip the fried egg and instead, place the egg whites in a paper towel, wrap in plastic wrap and then in the skillet. This makes it easy to take out the next day and ahead the next night.
For the Whites
- 1/4 cup (60ml) whole egg whites
For the Yolk
- 2 tablespoons (30ml) olive oil
- 1 teaspoon (5ml) black pepper
For the Dressing
- 1/3 cup (85g) baby spinach, finely shredded
- 1/3 cup (45g) nonfat dry Greek yogurt
- Half a cup (120ml) white wine vinegar
- 1 teaspoon (5ml) maple syrup
- 1 teaspoon (5ml) rice vinegar
Place a heavy skillet on the stove and fill with enough oil to lightly coat the bottom of the pan. Crack an egg into the hot skillet and cook over medium-high heat until the whites are opaque and the yolk is thick about 2 minutes. Transfer the egg to a plate and set it aside.
Add the oil and remaining 1/2 tablespoon of black pepper to the skillet and swirl to coat the skillet. Add the finely shredded spinach. Season with salt and pepper. Season with the vinegar and stir until coated. Cook the greens until they’re bright green and just tender, 2–3 minutes. Once the greens are bright green, add the yoghurt and cook until the mixture is warm to your preferred temperature, about 4 minutes.
Add the vinegar and yolk just to the warm mixture and toss to combine. Enjoy immediately with the egg whites, lettuce, cooked rice, or pasta and your favourite crunchy add-ons.