They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly.

This article explains why whole eggs are a killer weight loss food.

Eggs Are Low in Calories

The simplest way to lose weight is to reduce your daily calorie intake.

One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious (1).

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.

Bottom Line: One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.

Eggs are Very Filling

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content.

High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein.

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content.

Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on.

Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.

Bottom Line: Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.
Eggs May Boost Your Metabolism.

Eggs contain all the essential amino acids, and in the right ratios.

This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food.

The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs.

This means that high-protein foods, such as eggs, help you burn more calories.

Bottom Line: A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.
Eggs are a Great Way to Start Your Day

Eating eggs for breakfast seems to be especially beneficial for weight loss.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full.

Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts.

This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.

Bottom Line: Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours.

Eggs Are Cheap and Easy to Prepare! If your busy like me this is essential. Time is critical!

Incorporating eggs into your diet is very easy.

They are inexpensive, widely available and can be prepared within minutes.

Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.

A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast.

Bottom Line: Eggs are inexpensive, available almost everywhere and can be prepared in a matter of minutes.

Take Home Message

Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight. So with summer right around the corner don’t you want that bikini body??

They can make you feel more full and help you eat fewer calories throughout the day.

Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.

But all of this is just advise.

You can do whatever the fudge you wanna do!!!!

Your friend and Coach,

Barbell Barbie. NY aka Crystal

References:

http://www.livestrong.com/article/426647-are-eggs-healthy-for-weight-loss/

The post Why Eggs are a Killer Weight Loss Food appeared first on .

During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers have provided a wealth of data on the positive physiological responses to basic programs of strength exercise. There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently strength training is an effective means of increasing our physical capacity, improving our athletic performance, reducing our injury risk, and improving our self-confidence.

1. Avoid Muscle Loss

Adults who do not strength train lose between 5 and 7 pounds of muscle for every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.

2. Avoid Metabolic Rate Reduction

Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2 to 5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.

3. Increase Muscle Mass

Because most adults do not perform strength exercise, they do not first replace the muscle tissue that has been lost through inactivity. Research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an eight-week training period. This is the typical training response for men and women who do not do 25 minutes of strength exercise, three days per week.

4. Increase Metabolic Rate

Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent and our daily calorie requirements by only 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires 35 calories per day for tissue maintenance, and during exercise muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

5. Reduce Body Fat

Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in 3 pounds more muscle, 4 pounds less fat, and 370 more calories per day food intake.

6. Increase Bone Mineral Density

The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins aneral content. Menkes (1993) had demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise.

7. Improve Glucose Metabolism

Hurley (1994) has reported a 23 percent increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

8. Increase Gastrointestinal Transit Time

A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time (transit time is faster) after three months of strength training. This is significant due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.

9. Reduce Resting Blood Pressure

Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly 1987). Our study (Westcott 1995) has revealed that combining strength training and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and their dystolic blood pressure by 3 mm Hg.

10. Improve Blood Lipid Levels

Although the effect of strength training on blood lipid levels needs further research at least two studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994).

11. Reduce Low Back Pain

Years of research on strength training and back pain conducted at the University of Florida Medical School have shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A recent study by Risch (1993) found that Nlumbar spine muscles. Because 80 percent of Americans experience low-back problems, it is advisable for all adults to strengthen their lower-back muscles properly.

12. Reduce Arthritic Pain

According to a recent edition of the Tufts University Diet and Nutrition Letter (1994). Sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

But all of this is just advise. You can do whatever the fu#$ you wanna do!

Keep growing Strong,

Crystal aka Barbell Barbie.NY

References:

https://nutritionbybowman.com/pages/12-reason-every-adult-should-strength-train

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