Four benefits of eggs for weight loss and the principle of the thermic effect of food.

What are the benefits of eating eggs for weight loss?

First, eggs are rich in high-quality protein; 100 grams of eggs contain 13 grams of protein. Importantly, the protein in eggs is highly compatible with the human body's requirements, with an absorption rate exceeding 95%. This high-quality protein intake not only improves nutritional levels but also enhances weight loss efficiency.

Second, eggs provide a feeling of fullness. After eating eggs, the body releases a gastrointestinal hormone called PPY, which suppresses appetite and prevents overeating due to hunger.

Third, egg yolks are rich in lecithin, which emulsifies and breaks down fats, lowering the level of triglycerides in the blood and aiding in the metabolism of subcutaneous fat.

Fourth, egg yolks contain a significant amount of unsaturated fatty acids, including linoleic acid, alpha-linolenic acid, ARA, and DHA. These are essential nutrients for the brain and nerves, promoting muscle growth and increasing metabolic rates.

Fifth, egg yolks are rich in choline, which helps control cholesterol and reduces the risk of cardiovascular disease caused by obesity.

Eating eggs regularly is beneficial to health, and increasing evidence suggests that consuming eggs is helpful for weight control.

Finally, I'd like to introduce a concept called the thermic effect of food (TEF). This refers to the increased energy expenditure caused by eating. Nutritionists call this extra energy expenditure due to food intake the TEF, also known as the specific dynamic action of food. During the eating process, in addition to the energy consumed by actions like picking up food and chewing, the digestion, absorption, and metabolic transformation of nutrients in food also require energy. Different nutrients produce different TEFs. For example, the TEF of fat is 4%–5%, carbohydrates are 5%–6%, while protein can reach 30%–40%. The difference is significant.

For instance, if you eat 100 kcal of fat or starch in one go, your body actually only ingests 95 kcal, because 5 kcal is used up during eating and digestion. However, if you eat 100 kcal of protein, your body only ingests 70 kcal, with the other 30 kcal being used up. In other words, the higher the proportion of protein in your daily diet, the fewer calories your body actually consumes. Therefore, for those trying to lose weight, it's essential to eat plenty of high-protein foods, as this allows you to burn calories while eating. Furthermore, high-protein foods provide a greater feeling of fullness, so eating more while feeling full makes weight loss a breeze.

Of course, it's not true that the higher the protein content, the better. Excessive protein can burden the body. Therefore, when it comes to protein intake, we should consume it in moderation and choose high-quality protein sources whenever possible.

Eating eggs is a prime example of this.