Are Eggs Healthy for Weight Loss?

A new study in the online journal entitled Risk Analysis reports that eating one egg a day accounts for less than 1 percent of the risk of heart disease, the leading killer of American men and women. This, in my opinion, helps deflate the myth that all eggs are always bad for you and can never be included in a heart-healthy meal plan.

The researchers cited lifestyle factors, such as a poor diet, smoking, obesity, and a sedentary lifestyle as chief contributors (30 to 40 percent) of someone's heart disease risk, with men having higher risks than women. Risk factors that could be potentially treated, such as high blood pressure and diabetes, accounted for a whopping 60 to 70 percent of the risk. In this light, a single egg doesn't seem so big a threat.

Eggs have gotten a lot of bad press of late. There seems to be a constant drumbeat, perhaps in the media, about eggs being off-limits if you want to keep your heart healthy. (Just today, I was seeing a patient of mine with young children and, coincidentally, one of his daughters asked me, "Are eggs bad for you?")

Instead of worrying about an egg a day, I think we should turn our attention to the potential risks of stress (especially chronic stress), physical inactivity, and poor overall diet choices (like diets high in junk foods and low in fruits and vegetables).

This research, which was (full disclosure) funded by the Egg Nutrition Center, serves to further substantiate the premise that healthy adults really can eat (whole) eggs without upping their heart disease risk significantly. And what's more, the authors noted that their analysis did not adjust for all the health-promoting benefits of eggs, which might decrease some heart disease risk.

What is it about eggs that could actually help your heart?

• Eggs are high in choline, an organic, water-soluble nutrient that's usually grouped in with the B vitamins. They are also high in betaine, a nutrient related to choline. Together these 2 are associated with lower levels of homocysteine (an amino acid that studies has shown to be related to a higher risk of coronary heart disease, stroke, and peripheral vascular disease). It's good to keep homocysteine levels under control because high homocysteine levels usually suggest chronic inflammation, a process that has been linked with heart disease, as well as to Alzheimer's disease and dementia. Treatment of a high homocysteine level usually involves supplementation of the B vitamin folic acid—but don't take more than 1,000 micrograms—1 gram—a day, or it can mask a vitamin B12 deficiency.
• Eggs are a great source of high-quality (or high biological value, HBV) protein; in fact, they are considered to be the best overall source of protein.
• Eggs provide 13 essential vitamins/minerals, including riboflavin, an important B vitamin needed to help your body get energy from food. Eggs also contain vitamin D, a fat-soluble vitamin lacking in the diet of many Americans. People who are overweight and/or have diabetes are at a higher risk for vitamin D deficiency.
• Eggs also help you feel full, since your body produces a hormone called PYY when you eat high-protein foods. PYY tells your brain you're no longer hungry, so if you're trying to lose some pounds, opting for a high-protein snack like a boiled egg can really help you feel full (and it's only 75 calories). I personally like the organic eggs high in omega 3 fatty acids (the healthy fats), from chickens raised without hormones or chemicals. These eggs are higher in omega 3s because of the healthier feed given to the chickens. The high-omega-3 eggs add another possible benefit to a balanced diet.

However, if, for whatever reason, you want to keep the fat and cholesterol content in your diet low, eat the egg whites and skip the yolk, since all the protein (and virtually none of the fat) is in the whites. There are even cartons of pure egg whites in the grocery store that make it easy. Or you could separate the eggs at home by discarding the yolks, or at least a few of them. This study, however, seems to be suggesting that even the egg yolk isn't anywhere near the health risk people have perceived it to be for all these years. They're also a very affordable source of protein, a big plus in today's economy!

Bottom line: If you really like whole eggs, and your doctor or dietitian thinks they're fine for you, then go ahead and enjoy them, yolks and all!

credit: http://health.yahoo.com

Fact you need to know about dieting

According to the ADA there has been a 39 percent increase in obese teenagers. This is due to many factors, although upbringing is a predominant influence. With two obese parents there is an 80 percent chance that a teen will be obese; with one parent, 40 percent; and with lean parents only a 10 percent chance.

Weight management is about long-term work with success that will last a lifetime. People who lose weight quickly by "crash" dieting or other extreme measures usually gain it all back or gain even more of the pounds they lost because they haven't changed their eating habits. The best weight management strategies are those that you can maintain.

Be aware of what you drink
It's amazing how many extra calories are in sodas, juices and other drinks. Cutting out soda completely can save you 360 calories or more each day. Avoid diet soda too, the artificial sweeteners tend to make some people hungry. Drink a lot of water. Switching from whole to nonfat or low-fat milk, soy milk or other sugar-free beverages is also a good idea.

Move your body
You may find that you don't need to give up calories as much as you need to get off your behind. Try a variety of activities, such as hiking, cycling or rowing until you find ones you like. Even the smallest lifestyle changes like walking to school or jogging up and down the stairs a couple of times before your morning shower can really make a difference. Your goal should be to work up to 30 minutes of aerobic exercise at least 3 to 5 times a week, but it's fine to start out by simply taking a few turns around the block before bed.

Start small
Drastic changes are much harder to stick with than small changes. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you're full
Lots of teens eat when they're bored, lonely or stressed, or keep eating long after they're full simply out of habit. It takes about 20 minutes for your brain to recognize how much is in your stomach, so if you slow down it will prevent you from eating more than you need. Take a break before refilling your plate for seconds, and avoid eating when you feel upset or bored.

Eat less more often
Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low fat granola bar, pretzels or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you cut calories without feeling deprived.

Five a day keeps the pounds away
Trash the junk food and buy lots of fruits and vegetables!

Avoid fad or prepackaged diets
If we were meant to eat from cans, they'd grow on trees. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight. We all need a variety of foods to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety) unless your doctor prescribes them.

Don't banish certain foods
Don't tell yourself you'll "never" eat your absolute favorite peanut butter chocolate ice cream or a bag of potato chips. Making these foods forbidden is sure to make you want them even more. Besides, you need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea anyway. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out later in the evening.

Forgive yourself
So you were going to have one cracker with cheese on it and the next thing you know, the box is empty? Drink some water, brush your teeth and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.

Being healthy is really about being at the right weight for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a health care provider or registered dietitian, an RD. He or she can help you set realistic goals.