Egg White Nutrition Facts And Rapid Weight Loss?

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  By Kyle | July 15, 2011 - 12:38 pm | Egg Whites Nutrition
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Everybody wants to lose weight nowadays, including me. I’m currently on the Eat Stop Eat Diet that allows me to have just about anything I want as long as I follow a strategic pattern involving intermittent fasting. It’s very flexible and I’m happy to say it’s quite effective as well.

But one of my main concerns ever since beginning this diet is getting sufficient protein without a lot of fat so I can avoid muscle loss on days when my calories are quite low. And that’s when I began researching egg white nutrition facts and incorporating more eggs into my eating plan.

Calories In Egg Whites Are Insanely Low

What’s awesome about egg whites is they contain less than 20 calories per egg. If you break down egg whites into calorie percentages, 3-4% is fat, 6% is carbohydrates, and 91% is muscle-building protein. If you’re worried about carbs, egg whites have less than a single gram of carbohydrates (Around 0.24 g to be accurate). And fat is almost non-existent at 0.06 g or less.

Egg yolks contain around 60 calories so all together an egg has about 80 calories which is still a real drop in the bucket. But the egg white calories are so few that you can actually burn them all off by doing only 5 minutes of jogging, weight lifting, walking, or cycling. I tend to do more weight lifting so that I can strengthen my muscle fibers and still cut plenty of fat from my diet.

The only way to reduce this count any more is by watching your cooking ingredients. You can cut the amount of butter you use for cooking in half and It’ll still be plenty tasty. I promise.

Because Of The Ample Protein, Weight Loss Is More Effective And Rapid

The protein in eggs is about 6 g per egg (12% of your daily recommended amount) and the egg white contains about 3.5 g. And since eggs provide all the necessary amino acids in a very efficient pattern for our bodies, they’re one of the best found natural sources of protein.

And I know that the average person might not buy into all the “protein-hype” that’s associated with losing weight and the such, but there are a ton of benefits to being “protein-smart”. Here are just a few of them:

  1. Protein requires about 30% of its own calories just to digest by itself.
  2. It acts as a mild natural appetite suppressant that will make you feel fuller longer according to a 2005 study called The Short-Term Effect Of Eggs On Satiety In Overweight And Obese Subjects. This is one of the main reasons eggs have become such a traditional breakfast food.
  3. Protein supplies more energy helping you to feel awake in the morning.
  4. Also, consistent protein consumption can prevent muscle loss as you get older and help increase your current muscle strength.

If I have a couple protein shakes each day as a meal replacement and top it off with an intense workout 3 times a week like Visual Impact Training or something similar, then I feel golden. I was beginning to tell that these egg white nutrition facts were the key to stronger muscle fibers.

Egg White Recipes To Try

I think one of the reasons people don’t dive into egg whites is because they’re not sure how to cook with them. Honestly, you cook them just like any other egg, but here are a couple recipes that I personally love.

The Eggcellent Egg White Breakfast

Ingredients

  • 2 egg whites
  • 1 slice of tomato
  • swiss cheese
  • 1 english muffin

Directions

For this, you toast the english muffin and cook the egg whites to your own taste. Then you put a little swiss cheese on the muffin and then put the rest on the egg whites while forming a little cheese pocket by folding the egg whites around the cheese allowing it to melt a bit. Then you place the egg whites with cheese on the muffin and top it with the tomato slice.

Does that sound good or does that sound good?

Fiesta Egg Whites

This only involves egg whites, salsa, and your favorite shredded cheese mixture and you simply mix all the ingredients in a bowl, pour into frying pan, and top with a little more cheese when all is cooked. It’s simple, but oh so good.

Pay Attention To The Egg White Nutrition Facts For Easier Weight Loss

As you can see, egg whites nutrition definitely isn’t something to just brush off. They are just so healthy and there are plenty of ways to prepare them for a delicious dish.

They virtually have no cholesterol or fat and they’re full of muscle-building protein. And if you combine them into a powerful diet like Eat Stop Eat, you’ll achieve a leaner and more toned physique faster than you expect.

Will Egg White Calories Make You Slim?

  By Kyle | August 15, 2011 - 7:31 pm | Egg White Calories
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Picture For Egg White Calories PostEgg white calories have long been discussed concerning weight loss and muscle-building, but are they really worth worrying about? Studies have shown that individuals who eat upwards of 3-4 eggs each week containing the yolk have lower cholesterol and are less likely to have a heart attack. That sounds pretty good to me.

The real benefits of egg whites over an entire egg are the fat and calories. Since they virtually have no fat and very limited calories, they’ve remained a very helpful tool while I implement the Eat Stop Eat diet successfully.

The Calorie Count Is Low

I enjoy egg whites often because they’re so low in calories, so let’s address a couple questions here.

How many calories in one egg?

An entire egg is around 80 calories. That’s not too bad.

OK, how many calories in an egg white?

The calories in an egg white is a staggering 17 calories. Wow! So if you were to prepare a meal with two whites instead of whole eggs, you would eliminate over 100 calories right there.

I’ve tried egg substitutes before since a quarter cup contains the same amount of calories as 2 egg whites, but I concluded that the substitutes have chemicals that I don’t really need even if the calories are equivalent. And if you’re curious about how many calories you’re burning each day already, simply take your body weight in pounds and multiply by 10. It’s a very close estimate and you don’t even need a calculator.

The Nutrients Of Egg Whites Are Abundant

Another reason I choose whites is because not only are the egg white calories low, but they’re a great source of protein. With 2 egg whites you can get the same amount of protein as 1 whole egg, but with less calories. This is great for people who hit the gym and want to see continuous muscle growth.

Besides egg whites being  a good source of protein, they also provide a sizable amount of riboflavin and in case you didn’t know, riboflavin is important for a number of reasons:
1. It takes part in red cell production.
2. It helps regulate healthy mucous membranes.
3. It helps in the releasing of energy from consumed carbohydrates.

And Selenium is another helpful item found in egg whites since it strengthens your immune system and operates as an antioxidant to remove toxins from the body.

Preparation Usually Leads To Unnecessary Calories

Where most people go wrong is eating egg with lots of butter or oil. This is what really increases the amount of calories. If you’re looking for the healthiest eggs due to how they’re prepared, then hard-boiled are probably the best. You won’t find any extra calories in a hard boiled egg unless of course you turn them into deviled eggs with a little mayonnaise and mustard.

Egg White Calories Are Great For Losing Weight

Ever since I started incorporating more egg whites into my diet, I’ve been enjoying my meals more and seeing continuous weight loss. On average, I started losing 1-2 pounds each week, but I didn’t physically show it for a couple months since my skin needed to adjust.

But I really enjoy the foods prepared with egg whites and they’ve helped me to cut a substantial amount of calories from my diet each week. So I can confidently say that the calories in egg white are very low… and tasty.

Egg Whites Nutrition Facts Inspire Hot Toned Bodies

  By Kyle | August 9, 2011 - 5:46 pm | Egg Whites Nutrition
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While exercise is obviously a big part of getting a lean and toned body, decreasing your body fat percentage with a healthy diet is the other prime factor. I’ve discovered that egg whites nutrition provides a wealth of excellent weight loss nutrients including zero cholesterol, zero fat, and lean protein.

Whites Have Long Been A Strong Tool In Losing Weight

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There’s a reason that egg white drinks and mixes are pushed into our faces at every grocery store and nutrition supplier and it’s because they’re really darn healthy. Eggs are rated up there as good sources of protein right alongside lean meats, fish, and poultry. And not only are the whites a good source of protein but a good source of Potassium, Magnesium, Calcium Phosphorous, Copper, Zinc, and Iron.

One of the downsides is they’re somewhat high in sodium so anyone with any special diet restrictions should consult their nutritionist or physician before going on a strict egg white-based eating plan.

Using Egg White Nutrition For Skin Care

I didn’t know this before, but there are actually such things as an egg white facial. Not only are egg whites great for a healthy diet, but they’re also considered a remedy to tighten skin. These unique facial masks are a popular solution for tightening and lifting skin, while reducing pores and decreasing the consistency of breakouts.

However, Yolks Still Provide Plenty Of Strong Nutrients

If it wasn’t for the fat and cholesterol, yolks might be recommended more often than just the whites but even though they’re not as healthy, they still contain nutrients and minerals that are not in the rest of the egg. Many nutritionists suggest having 2 whole eggs and 2 egg whites to balance out your fat and cholesterol intake while getting some important nutrients from the yolks. Personally, I think the yolks add a little boost to the taste, but the egg whites nutrition facts can’t be denied.

Low Calories In Egg Whites Create Faster Weight Loss

The main reason that egg whites are often preferred over the entire egg is because of the substantial drop in calories. Since egg whites calories are well under 20 calories per egg, it’s fine to have 3-4, while consuming whole eggs can be 70 calories or more.

This is why popular diets like Eat Stop Eat are often so effective with the aid of whites. To actually benefit from a weight loss eating plan, you need to have a calorie deficit of at least 500 calories and reducing three or four egg yolks cuts out about 200 calories right there.

Consider Egg Whites Nutrition In Your Next Diet

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There’s been a growing trend to eat foods that are very low in calories, and for me, egg whites are what I choose. And the reason that egg whites are commonly associated with weight loss is because of how easy they are to integrate into a long-term diet solution. For example, if you scramble them up with fried vegetables you have an extremely simple and healthy meal that can be whipped up in only minutes. Try incorporating more foods like this into your diet and you can see a major decrease in your weight very soon.