One of the most nutritious foods you can eat are eggs. They contain large amounts of healthy fats, protein, and important vitamins. They are also low in calories, each having around 78 calories. The egg is high in nutrients, especially the yolks. A three-egg meal contains about 234 calories, and with a generous helping of vegetables you have a nutritious meal of about 300 calories. Of course, if you fry the eggs, you must add about 50 calories for each teaspoon of fat used.

Eggs are mostly filling due to their high protein content. High protein foods are known to be more satisfying and filling than low protein ones, reducing appetite and contributing to a feeling of satiety. An egg meal has even been shown to produce satiety and reduce food intake for subsequent meals. This is compared to meals with less protein but the same amount of calories.

The satiety index is a scale that determines how well foods help you feel full and reduce subsequent calorie intake. Eggs rank high on this scale.

High-protein diets reduce food cravings and tormenting thoughts and reduce the need for binge eating or late-night snacking.

All essential amino acids are contained in eggs and in the correct proportions for maintenance and metabolism. You can increase your metabolism by 80 to 100 calories per day by eating a high protein diet. This is due to the thermic effect, which is the amount of calories used in the process of digesting, absorbing, and storing food. Therefore, it takes more energy to digest protein than it does to digest fat or carbohydrates. So it goes without saying that eggs, because they are high in protein, help you burn more calories.

Studies have shown that eating eggs for breakfast increases feelings of fullness and causes one to eat fewer calories over the next 36 hours in women and over the next 24 hours in men. People who ate eggs for breakfast felt fuller. It has been shown that men ate between 270 and 470 fewer calories at lunch and dinner after eating eggs for breakfast.

Plus, eggs are relatively inexpensive and easy to prepare, making it easy to add them to your daily diet. They are also available almost anywhere.

Eggs contain choline which promotes normal cell activity and liver function. Helps in transporting nutrients throughout the body. Choline is also important in the development of the baby’s memory.

You’re probably wondering why I haven’t mentioned cholesterol. There are recent recommendations from the American Heart Association, the American College of Cardiology and the American Diabetes Association that no longer limit the intake of eggs or cholesterol. In fact, organizations like Health Canada, the Canadian Heart and Stroke Foundation, the Australian Heart Foundation, and the Irish Heart Foundation promote eggs as part of a healthy heart.

So, apparently, eggs may be the “go to” food for hungry dieters. They are not only cheap, they are easy to prepare. Keep some hard-boiled eggs on hand in the fridge for a snack.