Eggs to lose weight and maintain muscle mass

Eggs are an excellent source of protein, which in addition to contributing to a better mood, maintain muscle mass and provide a feeling of satiety. To lose weight and melt fat, it is necessary to reduce its caloric intake, but not at the expense of proteins. In a study published in the Journal of Nutrition, subjects who followed a moderately high protein diet (40% protein and 30% carbohydrate) lost, after one year, 38% of body fat. more than those on a diet richer in carbohydrates (55% of carbohydrates and 15% of proteins).

Protein promotes weight loss first, because the body uses more energy, so calories, to degrade protein than other groups of nutrients. When we lose weight, proteins help to maintain muscle mass; however, muscles burn more calories than fat. Finally, they satisfy more than carbohydrates, says Donald K. Layman, chief researcher.

Our advice: take protein with each meal, especially at lunch where they are lacking. The egg is a cheap solution. You can also take a hard-boiled egg for a snack, which is significantly better than chips or a bar of chocolate. In addition, it is one of the few natural sources of vitamin D, a nutrient that, according to preliminary studies, could help maintain a healthy weight.

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