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Boiled egg diet: easy to do and helps to lose weight

Boiled egg diet: easy to do and helps to lose weight

The boiled egg diet has attracted several supporters. Essentially, the diet is based on the consumption of a boiled egg before the main daily meals, lunch, dinner and breakfast. And it is intended to promote satiety and reduce calorie consumption during the next meal, leading to weight loss.

How to Make the Cooked Egg Diet

There is not actually a specific food plan in the cooked egg diet, however there are some assumptions that may help.

It is worth trying to consume the egg without salt, as sodium increases the retention of liquids or use as little as possible and the intake of liquids should be stimulated, especially of water.

A simple inclusion of boiled eggs before meals, without adjustments in the quantity and quality of the food (in parallel to a sedentary lifestyle) will not alone lead to weight loss, on the contrary, will contribute to the addition of extra calories and, consequently, increase of weight.

There are times that the egg can be inserted into meals. As a post-workout, where there is the "window of opportunity", to ensure muscle recovery and protein synthesis in this period. Depending on the energy requirements, extra protein can be increased by adding an egg white or more.

Benefits of the Boiled Egg Diet

The egg provides proteins of high biological value, since it has good digestibility and offers a complete amino acid profile, including essential amino acids, ie the body is unable to produce and should therefore be obtained by feeding. It is clear that it represents 55-60% total egg, which is the protein in the form of albumin, which is even considered as the reference protein to compare the nutritive value of proteins present in other foods.

Proteins are necessary for muscle synthesis and recovery, being allies for physical exercise in the development of muscles, as well as fundamental components for the proper functioning of the body as enzymes, hormones and for the transport of substances through the blood. Its deficiency is related to great loss of muscle mass, hair loss and brittle nails, and less immunity.

The yolk, in turn, carries essential vitamins to the body, such as vitamin A, E and D (it is even one of the few sources of vitamin D from the diet), present in the yolk precisely because they are fat soluble vitamins, ie fat soluble.

The predominant fat type of the yolk is monounsaturated type, considered a type of good fat ". In addition, the egg has B-complex vitamins, such as biotin, riboflavin and choline, which stands out because it is a component of the neurotransmitter acetylcholine, responsible for several neurological actions, such as muscular contraction and memory. Why the cooked egg diet helps to lose weight?

The ratio of egg consumption to weight loss is attributed to some factors:

By the presence of proteins, mainly (approximately 6g in a mean unit, considering that 1 egg calorie equivalence very close to 1 portion of fruit), brings satiety in comparison to the consumption of the same portion of carbohydrates.

  • Some studies document that protein consumption in the first meal of the day tends to promote satiety and better control of food intake by eating less caloric foods throughout the day.
  • Additionally, by presenting proteins and fats in their composition, it does not cause peaks of glucose and, consequently, the response to the body secrete a high amount of insulin, thus avoiding large oscillations of glycemia.In addition, because it presents proteins and fats in its composition, it does not cause glucose peaks and, consequently, the response to the body secretes a high amount of insulin, thus avoiding large oscillations of glycemia.
  • The implementation of a healthy diet routine as a lifestyle associated with favorable habits such as regular exercise and good quality sleep, will definitely be key elements for maintaining weight in the medium and long term.
  • How to consume other food groups

In addition to consumption of egg in meals other vegetable groups may also be included in the egg diet. Among them, leafy vegetables (bright green and dark as well as raw and cooked vegetables. These foods are high in fiber and help to ensure satiety without an increase in calorie consumption.

The same goes for consumption fruit, snacks, and between meals and breakfast. A suggestion rich in nutrients and vitamins is wherever possible to consume the fruits with bark and bagasse.

Proteins such as fish, red meats help maintain a greater Protein consumption is necessary because excess can increase uric acid, contribute to the loss of calcium in the bones, increase the chances of renal calculus and increase

Dairy products, such as milk, cheeses and yogurts - in skimmed form and without added sugar - are also good sources of protein, as well as contributing as a source of calcium.

Oilseeds (nuts, nuts, and almonds) are sources of unsaturated fats (called "good" fats) and may be included in intermediate snacks in cereals, grains and whole grains. alternations with fruits.

How the diet should not be made

The egg diet should not be made so that the egg is consumed in excess. Because it is a protein-rich food, the excess can increase uric acid, contribute to the loss of calcium in the bones, increase the chances of kidney stones, and increase cholesterol.

Feeding schedule, calorie content and Following a low-calorie diet plan should be aligned with individual energy needs, also considering possible diseases or other existing health conditions. It is necessary to understand that the consumption of boiled egg must be associated with a balanced menu. Therefore, the egg diet will have no effect if it is not accompanied by healthy eating and exercise.

Why baked egg, not fried or otherwise made?

To be fried, it is necessary to adding some type of fat, adding extra calories to food, which are adding up, considering the consumption of more than one unit during the day. It is estimated that an average unit of boiled egg presents on average 71 kcal and, when frying it, this value rises to almost 120 kcal. In addition, the high temperatures required for frying can lead to loss of thermosensitive antioxidant compounds (sensitive to high temperatures), such as vitamin E.

In addition to the boiled egg, it is worth remembering that there are forms of preparation such as poached egg and other cooking techniques that do not require the use of some type of oil, and use the use of water and nonstick frying pans.

It is worth mentioning that raw egg should not be consumed by risk bacterial contamination, especially by Salmonella.

Contraindications

Some studies suggest a risk association between egg consumption and diabetic patients. Others suggest exactly the opposite. Therefore, it is interesting that patients with the disease talk to their doctor about ingesting the food. People with high cholesterol should also consult their physician about the consumption of the egg.

Patients who have kidney failure, liver failure, osteoporosis, osteopenia should also consult their physician to follow a proper diet. The cooked egg diet is not recommended for pregnant women and children.


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