How many eggs is enough to lose fat without increasing cholesterol?

Eggs are one of the most nutritious foods, providing high-quality protein and many minerals for energy metabolism. However, eggs are often labeled as easily increasing cholesterol, making many people worry about eating them regularly.

The protein in eggs has a very high biological value. This is because the body absorbs almost all of the essential amino acids in eggs, according to the website Eating Well (USA).

Eating 1 egg a day is still safe for your health.

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Research in The American Journal of Clinical Nutrition found that a protein-rich breakfast, such as eggs, increased feelings of fullness and reduced total calorie intake during the day.

One egg contains about 6–7 grams of protein and 70 calories. However, they strongly activate the hormones peptide YY and GLP-1. These are two hormones that control feelings of fullness. In addition, the choline and leucine in eggs also stimulate fat oxidation and protect muscle mass. These are very important effects during the fat loss phase.

In a study published in the International Journal of Obesity , scientists conducted an experiment on overweight and obese people who were on a reduced-calorie diet. The results showed that people who ate two eggs for breakfast lost about 65% more body mass and 61% more BMI than the group who ate the same amount of calories but had a bagel for breakfast.

Each egg contains about 186 mg of cholesterol, mostly in the yolk. However, recent studies confirm that the cholesterol in eggs does not directly increase blood cholesterol in most people. The body has a self-regulating mechanism. When eating a lot of cholesterol, the liver will reduce the synthesis of endogenous cholesterol.

Therefore, eating one egg a day does not increase the risk of heart disease or stroke. In fact, in healthy people, the level of "good" HDL cholesterol increases slightly by 3-6% thanks to regular egg consumption.

However, in people with type 2 diabetes or lipid metabolism disorders, eating too many egg yolks can increase "bad" LDL cholesterol. A high amount is considered more than 7 eggs/week.

Therefore, the appropriate level of egg consumption should be individualized, depending on each person's cardiovascular health and blood lipid index. Specifically, healthy adults can eat 1-2 eggs every morning, especially when combined with green vegetables, whole grains or beneficial fats such as olive oil and avocado.

People who are sedentary should eat 1 egg per day. Eating 2 eggs per day is suitable for people who are losing fat, exercising or eating a high-protein diet. Eating 3 or more eggs per day should only be applied to people who go to the gym or have high energy needs, along with reducing the amount of harmful fats from red meat, fat or fatty butter.

For most normal people, eating 1–2 eggs every morning for 5–6 days a week is still within the safe health threshold, according to Eating Well .

Source: https://thanhnien.vn/an-trung-bao-nhieu-la-du-de-giam-mo-ma-khong-tang-cholesterol-185251030152448417.htm