HOW EGGS CAN HELP YOU GET A LEANER BODY WHILE RETAINING MUSCLE MASS


By Saiyed M. Fauzan Ali

Regardless of whether it’s a flat, firm stomach or a gorgeous six-pack you’re after, one thing is for sure: Abs are made in the kitchen. This isn’t something that you read in a health or fitness book, but rather a reality that I have experienced by practicing to keep my body in shape. Although, working out regularly is important to keep your body muscles defined, however, the road to a muscular, lean and well-toned body is paved with what you have on your plate.

Among the many foods that help you get in shape, eggs are the best for getting a lean and well-defined body. Here are the top 3 reasons why Eggs are good for lean and flat Abs.

  1. Lean Protein

You probably have heard a very common phrase, ‘you are what you eat’. Having lean protein on your plate begets lean muscle on your body, and muscle helps burn fat. An egg has 6 grams of protein and 5 grams of fat, and although, it is true that 60 percent of the calories come from fat, however, eggs are a low-calorie diet, having lean protein with only 70 calories per egg. The egg white contains almost 60 percent of the protein, whereas, the vitamins such as vitamin D and minerals such as Iron are present in the yolk. A Study published in the journal of clinical nutrition in the year 2017 confirmed that eggs are not only dense in energy, but they are a complete protein containing all of the 9 important amino acids that activates the post-exercise muscle building protein synthesis (van Vliet, et al., 2017). Moreover, protein helps accelerate the fat-burning metabolism. Therefore, lean protein is on the top of my list of the three reasons why you should be adding eggs to your daily diet. By eating eggs you’re self-assured to keep building fat-torching muscles and lean abs.

  1. Curb the Carb Cravings

Numerous studies have proved time and again that ingestion of a high-protein diet can help in losing weight faster (Halton and Hu, 2004; Westerterp-Plantenga, et al., 2009; Leidy, et al., 2015). Hence, consumption of lean protein helps reduce the body mass index (BMI) and shred inches off of your waist. Moreover, eggs help lower the level of ghrelin, which is a hunger-signaling hormone and keeps the insulin levels balanced. Therefore, not only do they help in getting rid of your carb cravings but they also provide the energy needed to work your body muscles, and keep you in shape.

  1. Muscle Repair

Eggs provide all of the nine important amino acids that are the building blocks for your muscles. The yolk alone contains approximately 240 mg of leucine, an amino acid that activates the muscle building system. To add size to your muscles, you not only need to work out harder and lift heavy, but you also need to promote muscle recovery. When we lift heavy, our muscles break down and then they develop bigger and stronger. However, the body needs protein for muscle development and this is where eggs come into play.

Eggs are the perfect choice whether you eat them fried, boiled, scrambled or mixed into your favorite shake. So, here’s how I prepare my post-workout snack with eggs: Take Two egg whites and one whole egg, whisk them well, now throw in some veggies like Onions, Bell pepper, tomatoes, coriander leaves, Spring Onions, and some green chilies. Add black pepper, stay away from salt please, and make a quick omelet. Enjoy it with whole grain bread or with a slice of sweet potato. Eggs are among the most inexpensive lean proteins available, so you’re really on to something in terms of saving money. Who said building muscles will drain your pockets.

Until next time, stay blessed and healthy.

REFERENCES

Halton, T.L. and Hu, F.B., 2004. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), pp.373-385

Leidy, H.J., et al., 2015. The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), pp.1320S-1329S

van Vliet, S., et al., 2017. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than the consumption of isonitrogenous amounts of egg whites in young men. The American Journal of Clinical Nutrition, 106(6), pp.1401-1412

Westerterp-Plantenga, M.S., et al., 2009. Dietary protein, weight loss, and weight maintenance. Annual review of nutrition, 29, pp.21-41

– Saiyed M. Fauzan Ali is an MBA/M. Phil specialized in Supply Chain Management and a Certified LSS (USA). The Author has worked in the past as a research analyst and a critical reviewer. He is the founder of The Health Sphere and a fitness and writing enthusiast. You can follow the author on Instagram @saiyedfauzan or visit his Linkedin Profile

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