Hey, my name is Kyle and I'm a diet and fitness enthusiast and eggs are one of my favorite things to chow down on (whether that's the yolk or the whites). I created this blog to offer some helpful info on egg whites and their role in rapid weight loss. Enjoy!
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
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
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.
hi,i really want to be toooo strong and so to beat my friend in arm wrestling…..but there is a problem that i have acne problem…and the place where m living is hot also..so will the milk shake of egg white…may effect my skin….?? please tell me….becoz these shake helping me alot as far as power is concern.
@waqas
To answer your question, egg whites themselves don’t really have a contribution to acne. If anything, eggs contain zinc which is actually good for acne. However, grease and high fat are strong contributors of breakouts which can be associated with how you actually prepare eggs.
So my suggestion would be watch how you’re cooking or mixing your egg whites. If you’re using butter, try a little less. Poached eggs might be another alternative as well.
If you can find a way to cut a little more fat from the meal, then you’re probably better off.
Thanks for the comment!
Kyle
Do hard boiled egg whites have more calories and fat than scrambled egg whites?
@Bea Egg whites themselves are going to have the same nutrients no matter the manner in which they are prepared. The real deciding factors are the items used during preparation like butter. If you use butter or milk to scramble eggs, those would be the variables that you need to account for in deciding whether or not your meal is going to contain more or less calories/fat.
i am 160 pound and 5 feet 11 inch
how many egg whites can i consume per day to loss the weight
@malli,
There really isn’t a set limit on how many egg whites you can consume in one day. If we’re talking about hundreds, then yea, that’s too many lol. They’re a very healthy food, so eating 3-4 of them at each meal (assuming 3 meals a day) would still be fine. Each egg white has only about 20 calories so when you add that up… that’s only 180 calories. Plus, eggs cause you to feel full very quickly leading you to eat less all around.
I wouldn’t recommend eating ONLY egg whites all day long because then you would be missing out on all sorts of other vital nutrients that you need from fruits, vegetables, and meats, but adding more into your diet or eating whites instead of whole eggs can actually knock out quite a few calories and help you drop the pounds.