Which is better for you, eggs or egg whites?
This is a question I hear all the time. What should I be eating? Eggs, or egg whites? Why are egg whites better for you? What's wrong with egg yolk? Which one should I buy at the grocery store? The answer to these questions might actually surprise you!
This winner is... eggs! Whole eggs are way better for you and here's why.
There are a substantial amount of nutrients in the egg yolks of whole eggs. In fact, egg yolks are one of the most nutritious foods that a human can consume. It has been said that egg yolks are "nature's multi-vitamin." For an example, here's a list of vitamins you can find inside an egg yolk:
- Vitamin A
- Vitamin B12
- Vitamin E
- And more!
Eggs contain essential ingredients for a healthy brain. Not only do these ingredients have what we need to create healthy brain cells, they can help elevate cognitive function and improve neural processing speeds. (They can literally make your smarter and remember things) This means that if you've completely replaced your egg consumption with egg whites, you could be missing out on a lot of nutritional benefits.
Eggs can even improve your cardiovascular health! ❤️
"If egg yolks are so healthy, why do I see egg whites at restaurants listed as healthy options?"
It's true. At restaurants across the country, we see egg whites and egg white omelets listed as healthy options. One thing we need to understand is the make-up of both whole eggs, and egg whites. In egg whites, with the egg yolk completely removed from the equation (healthy fat), all that remains are the proteins inside the egg white itself. This means that egg whites are lower in calories. (No fat = Less calories) The macronutrient make-up of each of these foods are listed here:
1 Egg (70 Calories):
- 0 Carbs
- 5 Fat
- 6 Protein
1 Serving of Egg Whites (25 Calories):
- 0 Carbs
- 0 Fat
- 5 Protein
So as you can see, looking at ONLY this information, it appears that egg whites are better for you, but they aren't. They are simply lower in calories. And because our western culture prioritizes low-calorie everything in our dieting or weight loss schemes, we get tricked into believing that egg whites are better for you. This is where we must understand the difference between eating healthy, and losing weight.
There's a difference between eating healthy and losing weight!
Let that sink in for a moment. "Isn't losing weight healthy?" Well, there are benefits to being lean and having a lower body fat percentage, but you can get lean on an unhealthy diet. You can even gain weight on a healthy diet!
It's all in the numbers. Changing you body fat percentage has to do with HOW MUCH you're eating. If you want to lose weight, eat less calories than you need. If you want to gain weight, eat more calories than you need.
Being healthy comes from WHAT you're eating. What is your body actually made of? My suggestion would be to prioritize your health first, THEN put your calorie intake at a level that will help you reach your body composition goals.
"Don't eggs have cholesterol? And isn't that bad for you?"
A couple of decades ago, eggs got a bad reputation because a conclusion had been made that cholesterol was the key component in the causation of cardiovascular diseases, and could lead to heart conditions and even heart attacks.
But what recent studies have shown is that although cholesterol has been found in the arteries of heart attack victims, it is rarely, if not ever, the cause.
Cholesterol is the "innocent bystander at the scene of the crime" - Max Lugavere (Author of Genius Foods)
But since it is so simple to draw conclusions based off its presence, cholesterol took the fall, and our society has attempted to avoid cholesterol and saturated fats ever since. 🙄
Except for the very few amount of people in our population that may be hyper absorbers of cholesterol, the belief that eating saturated fat or cholesterol causes heart attacks is simply not true. In fact, cholesterol is a vital nutrient for the body! Isn't that crazy?
There are so many benefits to having cholesterol in our bodies, especially for our brain. Fun Fact: Did you know that the brain actually produces it's own cholesterol? Cholesterol assists in the transport of nutrients, as it is a key part of our cell membranes. For our brains, it helps the processes that affect the release of neurotransmitters, which is basically what makes you smart and have a good memory. It can also affect the rest of our body positively by supporting the production of hormones such as testosterone and estrogen.
So, should you eat all the cholesterol you can find?
No, not necessarily. The main point here is to keep your body’s cholesterol system healthy by not depleting your body of cholesterol. Don’t completely trade out your eggs for egg whites. Eat your eggs and reap the benefit of all their goodness!
So, what can you do with your egg whites?
Here is where I believe egg whites can have it’s benefit. For people who have a high protein diet, like myself, you can utilize egg whites by ADDING them into your whole eggs! This way, you can get all of the protein you need, assisting the muscle building process. PLUS, you can reap the benefits from the gold inside the egg yolks.
So, in conclusion, eat your eggs! Enjoy the yolk! If you want to add even more protein into your diet, go ahead and add some egg whites to the mix, but I would highly suggest that you don’t completely replace your egg consumption with egg whites.
Side Note: I have noticed a trend of people eating raw egg whites, or putting them into their protein shakes. I would suggest avoiding this! Raw egg whites grab on to the biotin in your intestines and remove it. This could lead to a biotin deficiency. You need biotin for a healthy digestive system.
Eggs win the battle. It contains protein, and is a very healthy fat for your body and brain. But let’s be real, the real winner here is you. Go out and enjoy the eggs. Eat them all! (Or just 2-3 a day)
I have learned much of this information from various sources including Max Lugavere's new book Genius Foods. I would highly recommend this book to anyone who is looking to eat healthier, improve cognitive function, and even help prevent cardiovascular or neurodegenerative diseases.
The answer to this questions is actually a lot more simple than you think!
The best way to lose body fat is:
The best diet is the one you can most adhere to.
Let's be real. Juice cleanses (and similar products) are an extreme, very temporary, shortcut to try and help people lose weight. They have health benefits of course, because of their micronutrient content, but you can get that from simply eating better foods. The benefits of juice cleansing (getting in micronutrients) are not worth the negatives of juice cleansing (EXTREME calorie deficit) which leads to feeling tired, exhausted, can slow your body's metabolism, and mess with your hormone production. NOT WORTH IT.
You do not have to go to these extremes to be healthy, or lose weight. 😊
Eat foods that you enjoy, just control how much of them you eat. Add in a few fruits, vegetables, protein, and you'll be good to go! 👍
What you can do RIGHT NOW to help you lose body fat.
Go to TDEECalculator.net, enter the required fields, find out how many calories you need to maintain your current weight, subtract 300-400 calories, and eat that amount! (You can download an app like MyFitnessPal to help you count your calories. Everything can be scanned or searched, it's quite easy)
Then, add some fruits, vegetables, and protein into your diet. You don't need to cut carbs (that's your body's main energy source). You just need to include healthier foods more often. Notice I said INCLUDE, not EXCLUDE. Excluding foods can lead to a negative perception and relationship with certain foods. Let's avoid that step. Eat some carbs, sweets, or a pizza when you want to. Just INCLUDE healthier foods throughout your week. This is called balance. This is a realistic, long-term approach to dieting to lose body fat and be healthier.
Save your money! Don't fall for the magazines promoting detox tea's, superfoods, or a list of foods you should avoid.
As far as workouts go...
Choose something that you enjoy! Something that makes you happy. This will keep you coming back for more and help you push through the hard times because you are enjoying yourself. This doesn't mean that you will enjoy EVERY second of training, especially when you re pushing yourself. An exercise program or activity that you enjoy will most likely give you the endorphins you crave and keep you consistent in your training.
TRAINERS TIP: You cannot spot reduce. Meaning, I can't do crunches and lose belly fat, or use a shake weight to lose the fat underneath my arms. (Yup, I brought up the shake weight) We all hold fat differently, in different places. Burning calories in general, and staying in a calorie deficit, will get rid of fat in ALL of these places. So pick an exercise activity that you ENJOY, so that you feel motivated to do it everyday, and watch the fat burn off! Consistency is key! 🔑
Perhaps one of the most important things you can have if you are looking for a body transformation is accountability. This can come in the form of:plan of action that you are confident in. Set yourself up for success! Give yourself the accountability you deserve. Get the results you want!
I hope this information was helpful! This was simply an introduction to why you should calorie count, and find a realistic approach to both dieting and working out to lose body fat. If you would like more information, motivation, coaching, or a few tips to help you find what you're looking for, send me a message, find me on Instagram, Facebook, or Twitter, ask me your fitness or fat loss questions. Or just say what's up!
Thank you so much for taking the time to read this article!
MyFitnessPal is the ultimate app for tracking your food. It has all the bells and whistles you are looking for, as well as an easy to use interface. Not only can you track your calories, you can track you macros (carbs, fats, and protein), your micronutrients, and even your water intake. The app provides multiple ways to enter your food that make it ridiculously easy to do. You can search it's enormous database of foods and restaurants. Most brands and restaurants already have their menu's uploaded into the app. So if you're out to dinner and you aren't sure how much food you are having, you can find it easily by searching the restaurants name. I use their barcode scanner the most. It is a life saver. If you need to track something you have made at home, all you need to do is scan the barcode on the box or bag, and MyFitnessPal will automatically pull up the food's nutrition facts. You can adjust the serving size accordingly. MyFitnessPal has built in pie charts to show your calorie details by meal, and even creates a chart for your macronutrient goals. If your goal is to lose or gain weight, MyFitnessPal will create a daily calorie goal using your body's information to help keep you on track. It also tracks your weight gain or loss! It will will sinc with your iPhone's Health app which will automatically import all of your workout and health information making it easy for MyFitnessPal to adjust your food according to your exercise habits. If I recommended only one app for you to download, it would be this one. This app should come pre-loaded on your phone!
Fitlist is just what you've been waiting for to create and track your lifts in the gym. You can custom create your own workout split or choose from many within the app. So how does it work? Basically, you create a list of different movements (let's says it's a chest day and you want 6 exercises), title it "Chest Day", and Fitlist will create an open form with boxes that let you enter how many reps, and what weight you lifted. You can fill up your calendar with your custom workout split. The best part, Fitlist keeps track of your progress! Every time you decide to perform a movement again, Fitlist will show you exactly how you did all of the previous times you performed the movement. For example, if I want to progress on bench, I can look and see what I did last time I benched, and even all the times before that. If that wasn't enough, Fitlist also provides an online community where you can follow and see what other people are working out, how they've progressed, and you can even share your own workouts. This would be the perfect app for a trainer working with a client. You can give them their workout, and see they're progress in the gym instantly. I've tried many apps like this one, trying to track my progress, and I've finally found the one that I'm going to stick with. Great presentation, functionality, and it's easy to use.
Sworkit is not your ordinary workout app. It's straight up super charged to perfection. It's customization capabilities and endless options are what makes it stand out about the rest. If you're looking for an intense strength workout, a simple stretch, a warm-up, a yoga session, or even a short cardio session to end your day, Sworkit has you covered. Not only can you include or exclude certain movements, you can customize the amount of time you want to work out, and Sworkit will adjust the exercise or stretch to fit your needs. Let's say you wake up a little late, and now you have 10 less minutes to workout before you go to work, just adjust the time of your session, and Sworkit will shorten your workout while still keeping a diverse workload that equally spreads out the muscle groups you are wanting to work with. This is straight up a person trainer in a smart phone. After I go to the gym, I need something to help me stretch and to keep me accountable for doing so long enough. Sworkit is my go-to app for this scenario. Sworkit includes broad, and also very specific types of workouts. They even provide an ab workout that won't wake up your neighbors! How thoughtful! I'd like to meet the geniuses behind the creation of this app. You should get it, right now. Do it.
Okay, everyone has a music app. Why would I put Spotify on this list? Why? Because it's the best one. Hands down. Not only does it have an enormous library, it has an amazing social aspect to it that is unparalleled in any other app. That's why it made this list. You can follow other people, see what their playlists consist of. Follow that girl or boy you like, see what they like, impress them with your shared musical interests! Okay, that's a little creepy, but still. Following people's musical interests is the best thing since sliced banana bread. You can even follow celebrities (you're favorite fitness idol maybe?). I follow many fitness icons on social media, and I can go to the gym and listen to the exact playlist they are listening to. Oh look, Steve Cook is currently listening to Adelle's new song, sweet, I'll take a listen too. "But I'm still so invested in iTunes...". That's okay, so am I. You can easily upload all of your iTunes playlists directly into Spotify. They've thought of everything. So, put some social in your musical life. You won't regret it.