Often seen as a high-calorie fattening food, the egg could however become your slimming ally. According to Julie Upton, dietician and member of the medical expert council of Eat This Not That, this is the best protein to add to your diet to lose belly fat. “While no amount of protein can reduce belly fat, protein can help increase satiety and reduce food cravings, which would help to lose weight and belly fat,” she says. “For it, one of the best proteins to eat would be eggs.”
Egg: what are the advantages of this protein?
Why eggs in particular? Quite simply because they contain the nine essential amino acids what your body needs. In fact, they help to muscle development and prevent diseases. In case of deficiency of these acids, you risk:
- a drop in your immunity
- digestive problems
- fertility problems
- a decrease in your mental alertness
In addition, egg yolks contain a nutrient called “choline”, essential for calorie burning metabolism. This good source of protein (with an average of 10.5 grams in the white and 16 grams in the yolk) contains other elements such as some water, vitamins A, B (especially B2, B5, B9 and B12), D and E or iron and potassium. Another advantage: his glycemic load is zero. “The egg is less caloric than meat and more satisfying, if you bite it hard. It is therefore a dietary food. It can then act as an appetite suppressantvery useful during the day, at work or during leisure sports for example, in order to avoid these devastating little cravings for our line”, indicates Lilli Carat in her book The egg a food that wants you good published by Alpen.
Egg: how much to eat to lose weight?
To lose belly fat, dietitian Julie Upton advises eating about 20 to 25 grams of protein with each meal, or about one egg. “There is no need to exaggerate,” she insists. “The results will not necessarily be better. You just have to maintain a protein intake three times a day and in the recommended amounts.”
As a reminder, ANSES currently recommends intakes between 0.83 and 2.2 g of protein per kilo per day (i.e. 10 to 27% of energy intake). This means that a 65 kg adult should consume between 53.95 g and 143 g of protein per day.
To eat eggs, choose breakfast
If you now want to include eggs in your diet, prefer breakfast. Stimulating the metabolism, it staves off 11 o’clock cravings. “Indeed, eggs (like other animal proteins) increase digestion time and reduce the rate of assimilation of carbohydrates”, says Lilli Carat in her book The egg a food that wants you good. “However, be careful not to sink into excess protein which, in addition to creating monotony in your diet, can, in the medium term, raise your cholesterol levels and cause digestion problems.” Julie Upton also reveals that “eating an egg-based breakfast helps keep people satisfied longer.”