DHAKA: A common misconception about eggs is that they are high in fat and thus, make you to put on weight if consumed daily. However, experts believe that if you are on a weight loss regime or are planning to lose weight by eating healthy, you should start including eggs in your diet.

If you still don’t believe, here are few facts you should know about first, reports thehealthsite.com.

High in protein
It is a fact that our body loses a high amount of protein due to various muscle-strengthening exercises comprising weight loss workouts. This may lead to deficiency of protein when you are on weight-training and limiting supply of proteins to build muscles and other bodily activities. However, including one hard-boiled egg (100 grams) in your diet provides around 13 grams of proteins which fulfils the body’s requirement of 23% of total protein for men and 28% woman.

Low in fat
Although most of you might think that eggs are high in unhealthy fats, the reality is that it contains just 5 grams of fats. So, eating eggs even if you are on a weight loss diet does more good than harm to your weight loss goals.

Rich in nutrients
A healthy way to lose weight is to eat smartly and consume essential nutrients. As egg yolk contains nutrients in addition to cholesterol, consuming it at least once a week is recommended. However, you can eat egg white daily.

Fuller for long
According to a study published in Metabolism, an egg breakfast, compared with a breakfast of similar calories, has been shown to lead to greater feelings of fullness and reduced food intake at later meals, resulting in a significant reduction in BMI and waist circumference.

Easy on pocket
As eggs are easily available in the market and quite reasonably priced, everyone planning to lose weight must include them in their diet. You can include them at any time of the day but make sure to consume them in a healthy way and not in their fried form.

Tips to keep in mind
Although there are numerous ways you can add eggs in your diet, choosing a healthy option will help you in losing weight. Here are few things you should keep in mind:

* Avoid scrambled eggs or omelettes as they require oil (or extra butter) for preparation, sabotaging your weight loss plans.

* Consume boiled eggs as they are very healthy, rich in nutrients, low in fats and simple to prepare. Apart from this, they are easy to digest as well. However, throw away the yolk as it is high in cholesterol. Here is a sample weight loss diet plan by an expert dietician.

* If you are planning to get a wholesome breakfast or meal, you can combine boiled or poached egg with whole grain breads. This will ensure that you get some fiber and protein to kick-start your day.

BDST: 1941 HRS, FEB 22, 2015