Eggs are one of the most nutritious foods on the planet…provided you opt for pasture-raised eggs or at the very least go for organic and free-range eggs!
Recent science has cleared the air that dietary cholesterol is not linked with heart-disease, and some studies have even proved that eggs can increase your HDL (good cholesterol).
I have listed all the studies in this article:
Now, from the point of view of losing fat and building muscle, I feel it’s best to eat almost the same food everyday.
I have been managing my own meals for 15 years now, and I am not a chef, nor I have all the time in the world to include a lot of variety in my meals. And I just cannot eat out all the time.
I usually stick with 1–2 variations of my breakfast, sometimes three. And include ingredients which are very easy to prepare, are tasty and most importantly are nutrient dense.
Here are some pictures of my breakfast:
Now, If I average my egg consumption in the past five years, it would be somewhere between 3–4 whole eggs per day—Which is a lot.
I have reduced the consumption to 2 whole eggs per day, because recently I have been enjoying my paneer sandwiches for breakfast… a LOT!
But eggs are still the main-stay of my diet and always will be.
Some exceptional benefits of eating high-quality pasture-raised eggs are as follows:
1-High Quality Protein
One Large egg has around 6g of high quality protein in it. It is a complete protein source and contains all nine essential amino acids.
2-Contains almost all Vitamins and Minerals
It contains traces of almost all vitamins and minerals .
One large egg provides:
16% of Vitamin A
41% of Riboflavin
15% of Folate
25% of Vitamin B12
19% of Pantothenic Acid
60% of Selenium
23% of Phosphorus….
3- Contains Choline
Choline is an essential nutrient required for cell-membranes and a single eggs contains more than 100mg!
4- Contains Carotenoids
The anti-oxidants lutein and zeaxanthin are caroteniods that are excellent for your eye-health. Not all eggs have them. Only pasture-raised eggs with an orange yolk contains these amazing nutrients.
Again only Pasture-raised eggs contain this very important essential nutrient. You can know everything about Omega-3 in this post:
6- Is extremely satisfying and satiating
For weight loss, it’s not just important to satisfy your stomach, but also satisfy your mind.
Eggs are so versatile and you can whip them into whatever you want—Poached, Soft-Boils, Sunny-Side-Up, Omelets, Scrambled (although I don’t recommend this method…), and I don’t know about you, but even after eating them for decades, I still look forward to my Egg-breakfast:)