Is it possible to eat boiled eggs on a diet: nutrition for weight loss. Egg yolk - why not? Why yolks are not eaten

“The color of the yolk depends on what the chicken is fed with. For some reason, orange yolks are believed to be healthier. Unfortunately, no matter how we care about our diet, we do not always understand which food is actually healthy and which is not. You can sprinkle something into the bird's feed, and the yolk will turn red. Question: What's in the stern? Factories have their own feeding systems, the more production, the more these systems are tied to chemical additives. In general, I noticed that, in general, factory eggs are whitish and faded in color, and farm eggs are more saturated in color. That is, the yellow yolk of a farm egg will be brighter than the yellow yolk of a factory egg. The other side of the coin is that farmers have no money for vaccines, and poultry needs them, just like small children. Therefore, "healthy" farm eggs are very conditional. Personally, this picture is visually more pleasant to me: you break an egg, and the yolk is juicy orange. For me, such eggs taste more interesting, richer or something. But I am not ready to overpay three times for this, especially since the benefits, as I said, are very conditional. "

Alexey Berzin, chef of the Cook'kareku restaurant:

“The color of the yolk depends on the chicken's diet. Foods may contain substances that affect color, such as carotenoids, which are responsible for the red hues: think of the same carrot. If the chicken is just pecking at the grass, then the color of the yolk will be richer. But you won't taste much difference. The taste also depends on the feed, but not on the color additives, but on the naturalness of the ingredients. Farm eggs with any yolks will taste better than industrial eggs with orange ones. There is also a gastronomic sense in using eggs with different yolks: for example, crème brлеlée made from orange yolks turns out to be very beautiful and bright. And many visually like it when eggs with bright yolks are on a plate. But when we were choosing eggs for the restaurant (in Cook'kareku, eggs are present in almost every dish. - Approx. ed.), were guided not by the visual component, but by quality: we take diet eggs with a shelf life of up to 10 days and medium-sized ones (the older the chicken, the larger the eggs): I think small eggs are tastier.

Irina Nikulina, chief zootechnician of Sinyavinskaya Poultry Farm:

“Egg yolk is the most pigmented part of a chicken egg. The pigments in the yolk are carotenoids. These are very common natural pigments of yellow, orange or red color. The carotenes that give color to the yolk cannot be synthesized in the chicken's body. Therefore, the main factor affecting the content of carotenes and, therefore, determining the color of the egg yolk is the poultry feed. Affects the color of the yolk and the age of the bird: the older the hen, the less saturated the color of the yolk of its eggs.

If the poultry diet contains additives rich in yellow pigment, then the yolk will have a more intense yellow or orange tint. This effect is given by bright yellow corn varieties, grass flour. If you feed your chicken with pale corn and alfalfa varieties, the yolk will be pale yellow. When fed with colorless food, the yolk will have a barely noticeable yellow tint. There are a lot of color options. And if you buy an egg with an orange yolk, there is no guarantee that the chicken was fed the right supplements and not chemistry. Therefore, it is not worth drawing conclusions about the quality of the product only by the color of the yolk.

This begs the question: why do grandmother's eggs in the village always have a bright orange yolk? The answer is very simple: domesticated chickens eat more grass, and it contains a lot of beta-carotenoids, which are more active natural dyes. In the conditions of industrial poultry farming, feed mainly consists of grain and can contain up to 16 components, including grass meal. Here is such a complex dish being prepared for a bird.

So: the color of the yolk is not a sign of freshness and naturalness and does not in any way affect the quality, nutritional value and taste of an egg. The widespread belief that orange yolk is more natural and better than yellow is a delusion. And the color of the yolk does not depend at all on the color of the shell. Do not think that brown eggs have a richer yolk, and whites are always paler. This is also a delusion.

But it's hard to argue about taste. And the point here, I believe, is this. When we talk about food, we immediately think that the dish should look delicious, which means bright. And here the orange yolk, of course, wins. But this does not mean that yellow is worse or less tasty.

Often, egg producers try to feed the hens with brightly colored feed to make the product more attractive to the consumer. But if the bright color of the yolk were an indicator of quality, then all producers would strive to achieve a color close to red. And this is not happening. "

The egg white contains components that can normalize the functioning of the body's internal systems and metabolic processes in a short period of time. This property of the product has become the reason for its widespread use in dietetics.

By consuming protein at night, you can quickly get rid of an impressive amount of extra pounds. An important nuance is the observance of some rules. Violation of the recommendations can cause short-term results or lack of effectiveness of the method.

Is it possible to lose weight?

Thanks to this property, food is better digested, fat is eliminated and cellular metabolism improves.... The result of regular protein intake is getting rid of extra pounds.

The mechanism of action of egg white on the body:

• supplying the body with the protein needed to build muscle mass;
• acceleration of the process of burning fat during physical activity;
• improving the performance of the digestive tract;
• withdrawal of excess fluid from the body;
• providing a long-term feeling of satiety;
• exclusion of the appearance of new body fat;
• maintaining acid-base balance in the body;
• acceleration of the decay of deposited fat cells;
• normalization of blood glucose and insulin levels;
• slight diuretic effect;
• improving the biosynthesis of immune cells;
• elimination of toxins, toxins and other harmful substances from the body;
• acceleration of metabolic processes in the body.

Harm and contraindications

Egg white contains many useful substances, but this product has its own contraindications. For example, weight loss diets not recommended for use during gestation or lactation.

Excessive protein intake in the presence of certain diseases is strictly prohibited. Before using the product as a weight loss product, it is recommended to consult with a dietitian or other health care professional in advance.

Contraindications for using the egg white weight loss method are the following conditions:

• serious pathologies of the cardiovascular system;
• an allergic reaction to eggs;
• diabetes.

Egg white can harm the body not only with contraindications, but with excessive use. You can avoid negative consequences by strict adherence to temporary dietary restrictions.

You need to repeat courses only after a break... If you have an individual intolerance to eggs or diseases that prohibit the excessive use of this product, there is a risk of cholesterol plaque formation and stroke.

How to use it correctly?

When reducing excess weight with the help of egg whites, it is important to observe the main rule - the product must be boiled. The raw version is less absorbed by the body and takes longer to digest. There will be no weight loss effect when eating raw protein. When choosing a recipe, you must take into account your own weight and overall health.

• 2 egg whites overnight (before going to bed, you need to use two boiled egg whites, this method of losing weight is recommended when the body weight is more than 80 kg, the duration of the course is one week, after a while the technique can be repeated);


• boiled egg white (one egg white before bedtime is recommended to be consumed if you have a body weight of up to 80 kg, the duration of the course will be seven days);
• egg white and kefir (2-3 hours before bedtime, you need to drink a glass of low-fat kefir and one boiled egg white, it is recommended to adhere to such a diet for at least seven days);
• egg whites omelet (for 7-10 days at night, you need to eat an omelet of two egg whites, it is better to cook the dish using a double boiler or in a regular frying pan, but with a little olive oil).

Opinions of doctors

The effectiveness of losing weight with egg white is confirmed by nutritionists. Doctors note the numerous properties of this product, which allow not only to get rid of extra pounds, but also to build up muscle mass instead of eliminated body fat.

For maximum results, it is recommended to combine the consumption of egg whites with dietary rules and regular physical activity. You don't have to go to the gym. It is enough to do minimal sets of exercises, but daily.

Rules for the use of egg white for weight loss:

• in the process of regularly consuming egg whites, it is necessary to provide the body with a drinking regimen (at least two liters of water must be consumed per day);
• nutrition during the diet should be balanced and include low-calorie, but healthy foods (adherence to the usual diet will reduce the effectiveness of the weight loss method);
• egg white and half a grapefruit at night (citrus fruits complement and enhance the properties of egg white, before bedtime it is recommended to eat one or two boiled proteins and half a grapefruit, the course of weight loss is reduced to three or four days);
• deposition of fat occurs mainly at night, when the body is at rest, taking egg whites before bedtime can stop this process (instead of accumulating fat, they will be actively burned);
• for several days after the protein diet, you need to monitor the number of calories in the diet (if you immediately return to the usual menu, the result of the weight loss course will quickly disappear).

Reviews of losing weight

Subject to all the rules, with the help of egg white at night, you can get rid of several kilograms of excess weight in 4-5 days. The main diet should contain a sufficient amount of vitamins.

You shouldn't follow a protein diet for too long. Otherwise, malfunctions in metabolic processes may occur. The effectiveness of the method of losing weight on egg whites is evidenced by numerous positive reviews of those who have tried this option to eliminate extra pounds on themselves.

Olga, 37 years old

I have long wanted to get rid of 5-7 kg of excess weight. I tried to follow strict diets, but could not cope with their observance morally. Recently I read about a method of losing weight using egg whites at night.

I decided to try it, especially since the diet did not imply serious restrictions on the menu. I ate boiled proteins before going to bed for a week, and in the morning I started doing simple exercises. To my surprise, the result of the weekly course was the loss of five kilograms.

Natalia, 26 years old

I carried out the method of losing weight on egg whites twice. The first time I managed to achieve the desired result, but within a month the kilograms, which I got rid of, returned. Having read more carefully the rules for using such a diet, I realized where the mistake was made.

You cannot immediately return to your usual food after the course. I started to eat sweets, fried foods. Kilograms returned as quickly as they left. The second time I did not repeat this mistake. The result can be maintained for a year.

Inga, 45 years old

With the help of egg whites at night, I lose weight every year. I deliver the course twice. The result always satisfies me. For the first week I eliminate 4-5 kilograms of weight, for the second - another 5-6 kg. Recently tried a diet on egg whites and grapefruit. The result was almost the same, but the recommended diet was difficult to follow.

fitslife.ru

One often hears the opinion that the yolks need to be separated from the proteins, which is what bodybuilders usually do. Then the proteins enter the stomach, and the yolks go to the trash. This approach to the use of eggs is dictated to us by medicine - they say, there is an awful lot of cholesterol and unhealthy fats in the yolks. Indeed, all the cholesterol of the egg is found entirely in the yolk (about 300 mg).

But here's the problem: the protein itself contains only 3 g of protein with a biological value coefficient of 88. And if you add the yolk to the protein, and immediately the amount of protein will immediately double, and the biological value will rise to 94. Plus, you can get a lot of additional amount important minerals and vitamins that are contained only in the yolk. By the way, you can read the article about the myth that 30 grams of protein is absorbed at a time.

Can this be considered a weighty argument to reconsider your attitude to the yolk? In addition, scientists have found that yolk fats are polyinsoluble, which means that they are very safe in terms of cardiovascular diseases.

That is, we can conclude that bodybuilders of 10 eggs consumed in the morning, it is advisable to leave at least a couple of yolks and mix them with the rest of the proteins. Another positive quality of yolks is that they delay the rapid elimination of food from the stomach into the intestines, which in turn inhibits the rapid appearance of glucose in the blood, which we do not need when we eat. The body's response to slowing the rate of glucose accumulation is to decrease the amount of insulin released, which means less fat is stored under the skin after eating. Another important fact: 2 yolks will be enough to fully provide the athlete's body with choline - a biological compound extremely important for the liver. The site has a separate article on pre and post workout nutrition for best results.

But what about cholesterol? Indeed, 10 yolks will be too much for the body, but 1-2 will be just in place and will not cause harm. If you need protein, you can pay attention to protein mixtures and shakes, they are convenient to drink and they taste good.

Conclusion: it is necessary to separate the yolks from the proteins, but not everything, a couple can and should be left.

Protein from eggs can be supplemented with protein from sports nutrition. This is certainly not the main source of nutrition, but it is ideal as a supplement. And if you have any doubts, then read the article on how protein is produced and from what it is made, as well as whether it can be considered a natural product or should it be classified as "chemistry".

faktor-sporta.ru

The benefits of eggs for weight loss

To answer the question of whether boiled eggs can be eaten on a diet, one should understand the composition of this product. The undoubted benefit to the body during weight loss comes from protein, which is easily absorbed and dulls hunger for a long time. Egg white is a source of proteins, without which it is impossible to form a beautiful body. With a balanced diet, weight begins to decrease, fat folds disappear.If the body has enough building material (proteins), then muscle tissue will begin to grow in place of fat.

Vitamins and minerals

The unique vitamin and mineral composition is another reason to use this amazing animal product in your diet. Proteins and yolks store 12 vitamins, 95 minerals and amino acids, which ensure the normal functioning of the body. When dieting, boiled eggs will provide cells with niacin to nourish the brain, choline to improve memory, monounsaturated fats to keep the heart working, and other nutrients.

Calorie content

Caloric values \u200b\u200bof a product vary depending on its size and type. When calculated per 100 grams, the calorie content will be 159 kilocalories. The numbers are different for the protein and yolk. The white part contains no more than 50 kcal per 100 g, and the yellow part - up to 360. The nutritional value is high. For one boiled soft-boiled egg, this figure is 70 kcal, and for a hard-boiled egg, 50 kcal.

Is it possible to eat boiled eggs with a diet

This product is suitable for dietary nutrition, it relieves hunger for a long time, activates metabolic processes, and supplies the body with all the necessary nutrients. For good results, follow these guidelines:

• eat vegetables raw or boil them, do not add oils;
• use herbal teas, green tea from drinks;
• exclude sausage, mayonnaise, fast food, sugary carbonated drinks, and other harmful products from the menu;
• drink plenty of water;
• for constipation, add fresh fruits and vegetables to the diet;
• use lean meats, fish;
• give up the egg diet for diseases of the kidneys, heart and blood vessels.

What is better white or yolk

Most (up to 90%) of nutrients are concentrated in the yolk, and only 10% of vitamins, minerals and acids remain for protein. The amount of calories in proteins is much less than in the yolk, so the white part is used for dietary nutrition. Lack of vitamins and minerals is the reason why it is better to eat the yellow part of the product. Experts recommend eating proteins along with yolks in order to be full, get nutrients with food and lose weight.

How many eggs can you eat on a diet

Until recently, it was believed that the product contains substances that can significantly increase the level of cholesterol in human blood. Because of this, the restriction on their use was strict - up to 3 pieces per week. Recent studies have shown that this opinion is wrong. To increase cholesterol levels, you need to eat a lot of fatty foods or experience constant stress.

Modern doctors and nutritionists claim that the daily consumption of proteins and yolks will not harm the body. The permissible norm is 3 pieces per day for a healthy person. With regard to dietary nutrition, this figure could be much higher. These weight loss options are only suitable for short-term use. Do not overuse weight loss methods that use more than 3 pieces of the main component per day.

Egg Diet Options

There are several options for the egg diet. A significant part of them relates to protein food systems that contain foods high in protein. Sticking to a diet with a large amount of proteins and yolks on the menu should not be used by people who have high cholesterol, as well as diabetics.

On boiled eggs

It only takes three days to get rid of 3 kilograms of excess weight using boiled eggs for weight loss. For normal body function, drink at least 2 liters of water per day and take complex vitamins. You need to eat the following for 3 days:

• breakfast: oatmeal in water, 3 boiled eggs, green tea;
• lunch: eggs - 5 pieces, green tea;
• dinner: 5 eggs, green tea.

For weight loss, you can arrange 1 fasting day based on this amazing animal product. There are several options for its implementation. For example, you can use a meal in which breakfast, lunch and dinner consist of the same set of products: 1 boiled main component, 1 green apple. A large amount of clean water should complement such a menu.

On eggs and cottage cheese

If you are not yet sure whether it is possible to eat eggs with a diet, check out the reviews on cottage cheese and egg nutrition for weight loss. Reducing calories in the diet and reducing portions of food allows you to lose a few pounds in less than a week. Besides eggs and cottage cheese, which are the main ingredients, you can eat vegetables and honey. The menu for the entire period looks like this:

On egg whites and grapefruit

You can achieve amazing results in weight loss with the help of a protein-grapefruit diet. Fresh fruit and egg whites make it possible to shed a few pounds in a week for which the diet is designed. For weight loss, you need 35 eggs and 35 bright orange grapefruits. These foods are all you need to eat for a week. Before each meal, you need to drink a glass of warm water, then eat protein, and after an hour - grapefruit. You need to alternate citruses and proteins all day.

The variant of the protein-grapefruit diet is difficult to sustain, you will need tremendous willpower so as not to eat something extra in 7 days, therefore there is a simplified method of losing weight - egg-grapefruit. You will not feel hungry, and food restrictions are not so strict... The indicative menu looks like this:

• breakfast: half a grapefruit (required), 2 eggs, low-fat cottage cheese, feta cheese or cheese of your choice;
• lunch: chicken, fish or beef, vegetable salad or stew;
• dinner: baked omelet from 2 eggs, cottage cheese-grapefruit or egg-vegetable casserole.

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Reviews

Natalia, 31 years old

I decided to get rid of the hated pounds with the help of a four-week egg diet. As a result, I managed to lose 10 kg. I cannot say that it was easy for me. The diet cannot be called hungry, there were enough portions, but after a week of dietary restrictions, increased irritability appeared.

Oksana, 40 years old

One of my favorite ways to lose weight is a grapefruit-egg fasting day. All day I eat only these products and drink tea without sugar. In two months I managed to repeat the unloading 10 times. The result is pleasing - minus 6 kg. It is not difficult for me to withstand such food, I do not feel hungry. The rest of the time I try to limit the calorie content of food.

Tatiana, 54 years old

I am afraid to follow a long egg diet, so I use the menu for 3 days. In addition to chicken eggs, I can allow myself other foods, it can be lean fish, grapefruits and oranges, vegetables. I don't eat meat, so I don't include it in my meals. Thanks to this menu, you can lose about 1.5 kg in 3 days.

allslim.ru

What are the benefits of chicken yolks

For a long time, nutritionists were unanimous in the opinion that eating egg yolks in large quantities is harmful. Therefore, it was believed that losing weight with yolks was unrealistic. The high cholesterol content made eggs a real taboo for people suffering from heart and vascular diseases.

Recent research has led nutritionists to question their judgment. Egg yolk is one of the healthiest animal foods. Here is a list of the health benefits of chicken yolks.

• Chicken yolks are a powerful natural antioxidant. They effectively protect the body from radiation and other environmental pollutants.
• They normalize cardiovascular activity.
• Actively nourish nerve cells (active substances - choline and lecithin - are "responsible" for this).

And, of course, the slimming effect. Thanks to biotin (its other name is vitamin H), the stimulation of fat metabolism leads to rapid, almost instantaneous weight loss.

Egg dishes are satisfying, well digested. At the same time, the feeling of satiety remains for a long time, so you have the opportunity to get rid of extra centimeters and kilograms, while providing the body with useful substances and much-needed energy.

At the same time, the egg cannot be called a low-calorie product (the energy value of one egg ranges from 60 to 80 calories, depending on the size).

Egg yolks, or "what to eat to lose weight"

The yolk for weight loss is suitable in any form: fried, boiled or even cheese. However, it must be borne in mind that eating raw eggs should be done with caution, because there is a risk of contracting salmonellosis. And the assimilation of heat-treated eggs is much faster than raw eggs.

An interesting question arises: is it possible to lose weight with the help of fried eggs, beloved by many? The unequivocal answer is no, since delicious fried eggs are quite high in calories. But periodically indulge yourself without harming the waist with scrambled eggs, tomatoes, leeks and bell peppers - why not?

So, raw or boiled eggs are best for losing weight. They are included in the weight loss program.

How to build a weight loss program with egg yolks

For egg yolk to become an active aid in fat burning, you need to combine it with the right foods. So, combining egg yolk and carbohydrates is highly undesirable. The “best friends” and helpers in the work of the yolk in the difficult task of burning excess fat are low-fat dairy products and vegetables with a low starch content.

For a variety of menus, it is not forbidden to introduce lean meat, fish and poultry into the diet. And if you eat an egg for breakfast with an orange or grapefruit, then you will keep the feeling of fullness for a longer time. Of course, the variety of fruits must be unsweetened.

The combination of egg yolks and citrus fruits helps to achieve better results, as citric acid acts as an additional fat burning factor.

Calorie expenditure will be quite intense, since the egg belongs to the category of energy-intensive foods. As a result, the process of losing weight will be quite fast.

So, biotin, which is so rich in chicken eggs, intensively oxidizes and breaks down fats. But in order for fat burning to take place without harming the body, intense exercise is needed. This is the only way to lose weight and not harm your own health.

Security measures

Dieting on yolks requires a set of rules to be followed.

• Before entering the diet, purchase a high-quality vitamin and mineral complex. It will help maintain the balance of nutrients in the body.
• If a significant consumption of chicken yolks is accompanied by an allergic reaction, replace with quail (there are two quail eggs for one chicken egg).
• Drink more water (at the rate of thirty grams of water per day for each kilogram of body weight).
• Eating yolks during breakfast will help to moderate appetite and, at the same time, reduce the number of calories consumed during the day.
• The egg diet and any alcoholic drinks are incompatible!
• The duration of the egg diet should not exceed four weeks.
• Do you find the egg diet attractive to you? Consult your doctor and only after you get his approval - go for it!

One and a half kilograms in two days? Not fiction, but reality!

Using raw yolks for weight loss. If you urgently need to lose a kilogram or two in the shortest possible time, try a diet using honey and egg yolks. Instant weight loss with the help of the yolk is guaranteed!

At each meal, eat one or two yolks mixed with a teaspoon of natural honey. What can you combine unusual food with?

The set of products is rather poor: a small piece of coarsely ground brown bread, a piece of boiled fish and a little boiled cabbage. Such weight loss with 2 yolks cannot be long-term. The duration of such a diet should not exceed two days!

Yolk diet menu for two days (minus 1.5 - 2 kg)

The first day. For breakfast, have an egg shake (eggs with honey) and a small cup of unsweetened lemon coffee. At lunch, you are allowed to eat 100 grams of low-fat cheese, tea with lemon.

Dinner replaces a cup of low-fat broth and unsweetened tea. Round off your meal with one rye bread or toast.

Second day. Breakfast is the same as on the first day. For lunch, instead of cheese, eat some low-fat cottage cheese and, of course, drink an egg-honey mixture. A little vegetable salad and a cup of tea with lemon will do the trick for dinner.

By the way, on my blog you will find recipes for excellent tea helpers for weight loss.

Slimming yolk recipes

Salad "Health"

Ingredients.

• 5 hard-boiled eggs.
• 5 tomatoes (cherry variety)
• Balsamic vinegar - one tablespoon
• Vegetable oil - one tablespoon.
• Green lettuce leaves - for decoration.

Spread the lettuce leaves on a platter. Peel the eggs, cut in half and place on a platter as well. Cut the tomatoes into quarters and add to the salad. Season it with a mixture of vinegar and vegetable oil. Bon Appetit!

A wonderful and, most importantly, very tasty recipe for losing weight with the help of yolk.

Ingredients.

• 5 egg yolks.
• 0.5 cups of milk.
• Salt to taste.

A little parsley and dill.

Mix all ingredients thoroughly. You need to steam the omelette in foil boats or bake it in the oven (temperature is 150 degrees). Wash greens, chop finely, decorate the finished omelet.

How to get out of the diet

How to lose weight with the help of yolk - more or less figured out. Now a few words about consolidating the result. It is necessary to leave such a diet very carefully in order to avoid a new return of kilograms. Here are some tips for quitting your diet.

• Systematic physical activity. It can be fitness, walking or jogging, yoga, etc. The main thing is to stimulate blood circulation throughout the body.
• For about a week after leaving the diet, do not neglect foods that you used in your diet: citruses, vegetables, sour milk.
• Maintaining a drinking regime will allow you to consolidate and stabilize the result.

Who is contraindicated on the egg diet

Like other diets, this diet also has contraindications, which cannot be neglected.

• Egg hypersensitivity.
• Diseases of the liver, stomach, intestines.
• Diseases of the cardiovascular system.
• Urolithiasis and kidney stones.

Yolk massage

By itself, massage of problem areas of the body using egg yolk does not lead to a decrease in body weight. But the skin becomes more beautiful and elastic, and the body seems more toned. For massage use a mixture of four yolks and three tablespoons of honey.

Before the massage, it is helpful to take a warm bath and scrub the skin. A mixture of honey and yolks is applied to a slightly damp body with gentle massaging movements. The duration of the massage session is 15 minutes. Then the egg-honey mixture is washed off with water.

Eggs are an essential ingredient in an athlete's diet. But not everyone knows about the beneficial properties of the product. It is accepted that you can eat them no more than 1 egg per day, but few people know what triggered this rule. Let's figure out together how the yolk affects the body and how dangerous it is.

Many people think that yolk should not be eaten when losing weight. This portion of the eggs is prepared in different ways. Ovary and scrambled eggs are the simplest methods. Nutritionists and doctors were against yolk in the diet. However, 21st century research has helped uncover new nuances and health benefits.

The yolk is a saturated fat. Previously, doctors claimed that this element contributes to the development of problems with the heart and blood vessels. Modern research has shown that saturated fat comes in several forms.

Eggs contain a lot of cholesterol. This component is a must for athletes who work out in the gym.

It precedes, from which muscles grow and the metabolic process takes place faster.

Egg structure

Eggs are composed of two components - white and yolk. But these elements contain many more nutrients that are necessary for a sports body. The first component is water, protein, selenium and potassium in small proportions.

To understand how useful these components are, you need to understand that yolk is not only fats and a lot of calories. It also contains:

• Choline. It is responsible for the production of the neurotransmitter acetylcholine and is involved in lipid metabolism.
• Vitamin D. Supports muscle tone.
• Fat-soluble vitamins. The composition includes components of groups A, E, K. They improve the consumption of other substances.

To increase muscle mass, it is the yolks that are recommended. Whole eggs are packed with leucine, amino acids and calories for a set. If we talk about, then there is no definite answer. Since the body cannot function normally without fat, a person needs a daily intake of components. You can eat eggs without fear, since all unnecessary elements are burned during physical activity.

Advantages and disadvantages of eggs

It is impossible to force a person to eat certain foods, even if they have a good effect on the body. Athletes determine their own diet. To make it as useful and effective as possible, you need to evaluate the benefits and harms of the yolk.

Eggs for humans have the following advantages:

• Pure protein.
• Has 2/3 of the daily fat intake.
• Contains phosphalipids. They are incorporated into nerve fibers. Improves liver condition, normalizes sugar levels, carbohydrate metabolism.
• The presence of vitamins.
• Daily rate of cholesterol.
• Diet product.

Some of the listed advantages can become disadvantages if you do not adhere to proper nutrition and norms. People are often afraid of the high cholesterol content in the yolk. In eggs this component is several times more than in chicken meat, cheeses, sausages. They will be dangerous only if there are not 1-2 egg yellows, as required by nutritionists, but more.

In order for excess weight to go away, you need to strictly monitor nutrition and the form of serving dishes. Eggs are small ingredients but filling well. Therefore, experts give athletes some advice:

• Have eggs for breakfast or in the morning.
• You do not need to fry them, as cooking in oil only increases the calorie content. It is best to use a non-stick skillet and not use fat.
• At night it is worth eating only protein, the yolk is not recommended.
• Poached eggs can be added to the diet.
• No more than 2 pieces are consumed per day.
• Duck eggs are harder to digest.

Dish options

Egg yolks can be eaten raw. On their basis, protein shakes are prepared or drunk on an empty stomach. The calorie content of raw and boiled product is the same. However, the body spends more energy on its processing, so you can lose weight.

People eat eggs:

• from chicken;
• quails;
• ducks.

Nutritionists say that the benefits of yolk and protein from quails are enormous. Their eggs are hypoallergenic, loaded with amino acids, vitamins and proteins. You can eat 3-4 pieces per day. The body is used to chicken most of all and is assimilated in a general manner.

Yolk diet

There are special yolk diets that have a positive effect on the entire body. They contribute to:

• Improved brain function.
• Accelerated metabolism.
• Divergence of body fat.
• Boost immune strength.
• Stabilization of well-being.
• Correct dissolution of fats.

If a person has jaundice, then such a diet is prohibited. Can people with heart and vascular problems eat yolk? Definitely not. This diet is based on a high content of eggs, which means that cholesterol will increase, which is contraindicated for cores. Also, people with atherosclerosis and urolithiasis are banned.

As part of this diet, you can cook an omelet on a steam bath. If you decide to cook, then the process should not be less than 5-7 minutes. During this time, all infections are removed.

The diet is not based on eggs alone. Together with them, you can use fermented milk products, vegetables, fruits, poultry and fish, coffee and tea with a minimum of sugar. At the same time, it is forbidden to eat sweets, flour, pasta, bread, canned food, sausages, semi-finished products, salt and sauces.

Since the yolk is fat, don't forget about physical activity. In combination with a diet, it will turn out to lose those extra pounds and make the figure perfect. It is recommended to practice at least 30 minutes a day. This can be aerobics, dancing, running, swimming, or cycling. Not only will the weight go away, but the muscles will also become prominent.

• Periodically replace chicken eggs with quail eggs.
• You need to adhere to such a diet no more than a week. You can take a break and start over. Do not drain the body.
• You need to "leave" slowly so as not to gain pounds again.
• Regular meals are important. If you skip it, then it is stress for the body and metabolism is disrupted.

If you want to feel the benefits of egg yolk, then you can first make fasting days. Combining eggs is advised with kefir, cottage cheese and cheese. At the same time, at least 2 liters of water is drunk.

With yolk or just protein? Perhaps, in terms of importance, this question is second only to "The main question of life, the universe and all that", but, unlike the second, the fundamental egg problem until the last moment did not have a single solution.

Any person, be it an athlete or at least a little familiar with the topic of nutrition, with this question, will say one of the following:

• I eat whole eggs.
• I always separate the yolks and discard them.
• I leave one or two yolks, the rest I throw away.

The third tactic may seem like a golden mean, but only if the yolks are really bad. Otherwise, it turns out that we deliberately deprive ourselves of a significant part of the most delicious product. So who's right? Let science answer, we trust it.

Liz Wolfe, nutrition expert and author of Eat The Yolks, believes egg yolks do not increase your risk of heart disease. Moreover, in her opinion, rejection of yolks can also harm health.

History of delusions

It all started with one research by Nikolai Anichkov. He fed the rabbits generously with cholesterol and noticed that plaque began to form in their arteries. Naturally, any food (including egg yolk), rich in saturated fat and containing cholesterol, fell out of favor with scientists and then the public. However, questions began to appear, and Wolf gives an example of such thoughts.

The rabbit and the human have completely different bodies. Cholesterol is not included in the rabbit's natural diet at all.

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The fire was added by researcher Angel Keyes, who has established a connection between nutrition and disease in seven different countries. It turned out that the more animal fats in the diet of a resident of a country, the more cases of heart disease in this country. However, the reliability of the data was found to be low.

The researcher compared diets and disease statistics, but did not prove that there is a causal relationship between these parameters.

For example, mortality in the same countries from any other causes was significantly lower, and in general, life expectancy was higher.

A light in the end of a tunnel

Fortunately, over time, science has received more accurate and reliable data. In 2010, The American Journal of Clinical Nutrition published data compiled from 21 studies.

Saturated fat is not associated with an increased risk of coronary heart disease, stroke, or ischemic vascular disease.

After a while, Time magazine ditches the words it published in 1984 to defame eggs and other fat-rich food. They even encouraged readers to eat butter instead of margarine.

Egg truth

Throwing away the yolks, we, in fact, deprive ourselves of a significant part of an extremely useful product, which.

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Egg yolk is an excellent source of Vitamin A, which is essential for healthy skin, as well as B vitamins. Choline in the yolk supports proper brain and muscle function. Lack of choline leads to problems during pregnancy.

Saturated fats also play an important role in the proper functioning of our body, and their deficiency can lead to in men.

Reply from site

There are 2 reasons why nutritionists do not recommend eating egg yolks.

1. Cholesterol... Each yolk contains about 0.2 g of cholesterol. This substance is indispensable for the vital activity of the body, however, it is synthesized by the internal organs in the right quantities. From food should come about 0.5-0.7 g of cholesterol per day. This is 3 yolks, and there are still other foods containing cholesterol. Many bodybuilders eat several dozen eggs a day. If they hadn't thrown away the yolks, there would have been a lot of cholesterol ...

2. Fats... The yolk contains about 5 g of fat. If you eat one omelet a day, fats will be beneficial. Things are quite different when there are dozens of eggs in the daily diet. 20 eggs \u003d 100 g of fat, which very often does not fit into the daily requirement.

Thus, you should only discard the yolks if you eat more than 5 eggs per day ( leave 2-3 yolks of them anyway). In other cases, it is better to eat the yolks, because they contain a lot of useful substances!