Indeed, you must have heard that eggs are great allies of the diet, as they are easy to prepare, and have several nutrients, such as vitamins A, B12, and D, in addition to being tasty and helping to lose weight and develop muscle mass.
Eggs are an efficient, inexpensive, and practical option to provide the body with protein daily. The versatility of the food gives even more reasons for athletes to include it in their diets, as it is possible to create a variety of dishes, avoiding the feeling of always eating the same thing.
But do you know the benefits of boiled eggs? Did you know that it can offer different results when ingested at different times?
Boiled egg benefits in the morning
Every meal is important, but the famous saying is that breakfast is paramount; after all, it’s the moment you break your fast. Including eggs in your morning meal can be a great option, as they can make your diet healthier and help you achieve some goals.
Some of the benefits of boiled eggs in the morning are:
Reduces calorie intake
Eating eggs in the morning causes less variation in blood glucose and insulin, reducing the response of ghrelin, the hunger hormone.
This reduces the desire to eat and generates lower calorie consumption throughout the day.
Stimulates Weight Loss
This is one of the main benefits of boiled egg in the diet that aims to lose weight.
Due to the feeling of satisfaction and lower calorie consumption helps in weight loss, being even more effective when linked to a healthy diet and physical activity routine.
Stimulates hypertrophy
Consuming hard-boiled eggs in the morning helps start the day with a good amount of anabolism-boosting nutrients.
They are rich in protein, which helps in gaining muscle mass, as well as preventing catabolism.
Increases calorie expenditure
Eggs have a higher thermic effect than carbohydrates, helping those who want to lose weight and define their body.
This happens because, in order to digest, absorb and metabolize a protein, the body spends much more energy, collaborating with a greater caloric expenditure and, therefore, having the effect of a natural thermogenic.
For most healthy adults, it’s safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol a day. If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day.
Boiled egg benefits at night
There are two main nutrients for the metabolic cycle: proteins and carbohydrates. Without them, the body will consume the other nutrients available in the body, including the musculature, to complete anabolism.
With the presence of proteins such as eggs, the body will develop lean mass without having to use the fibers that came from your effort during the day, in the practice of bodybuilding exercises.
The consumption of eggs at night is essential to ensure that the catabolism process does not start during sleep; being ideal for people who want to maintain and develop muscle mass without risk of gaining weight.
After all, is it bad to eat eggs every day?
Most healthy people can eat up to seven eggs a week without taking any health risks.
Even though one of its main components is fat, an analysis done by Harvard University in 1999, through a study that lasted a decade, concluded that consuming an egg a day does not cause the blood cholesterol level to worsen.
To start enjoying the benefits, choose to eat boiled or poached eggs, so the yolk, which has the most nutrients, remains preserved.
Fried and scrambled eggs are less recommended, and the oil increases the amount of fat in eggs by 50%, according to the National Health Service.
Anyway, FitClap always recommends consulting a professional nutritionist , to adjust the ideal amounts for your caloric expenditure without harming your health.
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.