Egg White-colored Diet Much Better Than Whole Eggs

 

Egg Whites are High in Protein, But Low in Everything Else

Video taken from the channel: Healthline


 

�� What’s Better: Whole Eggs or Egg Whites?

Video taken from the channel: Dr Sam Robbins


 

Why Don’t Bodybuilders Eat Egg Yolks? | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Egg Yolk vs Egg White: What’s the Difference?

Video taken from the channel: Dr. Eric Berg DC


 

Whole Eggs vs Egg Whites (Which is best for you?)

Video taken from the channel: V Shred


 

WHOLE EGGS vs. EGG WHITES BREAKFAST with IFBB PRO BODYBUILDER

Video taken from the channel: MAKAVELI*NATION


 

Egg Whites OR Whole Eggs when dieting? Which is better and why Explained!!

Video taken from the channel: Greg Doucette


GO WITH WHOLE EGGS OVER EGG WHITES. When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid.

After all, egg whites are made up of 90% water and 10% protein, and 67% of the protein in eggs comes from the egg white vs. the whole egg. Yet once the yolk is gone, the rest of the nutrition value changes as well—and not for the better. Egg yolks provide at least 13 important nutrients – egg whites don’t offer much outside of protein. Dietary cholesterol is NOT the devil it was once thought to.

So, for 17 calories, egg whites do offer some nutrition and lots of protein. It’s probably a better idea to eat more egg whites than whole eggs in larger quantities if you are concerned with weight management or cholesterol control. When an egg white is cooked, it contains just 17 calories, which is a lot less than the 71 calories contained in a whole egg. It also has about 3.6 grams of protein.

That means that egg whites could be considered a good choice for somebody who is focusing on losing weight. The protein content of the whites of one hard-boiled egg and one whole egg is 4 grams and 6 grams, respectively. The Institute of Medicine recommends that adult men have a daily intake of 56 grams of protein, adult women ingest 46 grams of protein each day, and pregnant or lactating women consume 71 grams of protein daily.

The whites have been hailed as a dietary solution for “problems” like calories, fats, and cholesterol found in the yolks. It’s true that egg whites have fewer calories than the whole egg — clearly, since you’re removing a huge piece of the egg. As you can see, an egg white contains fewer calories and micronutrients, as well as less protein and fat, than a whole egg. SUMMARY An egg white contains fewer calories than.

If a doctor has told you to lower your cholesterol intake for medical reasons, egg whites would be better than whole eggs because you eliminate the cholesterol by only eating the egg whites. Eating only egg whites are also popular for people looking for a concentrated source of protein, like body builders. While choosing straight-up egg whites does lower the omelet’s calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron.

If you’re concerned about getting.

List of related literature:

In that case, consider eating only the whites of eggs (all the dietary cholesterol of eggs is contained in the yolk, as are certain nutrients like vitamin E).

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

And while you may want to minimize your consumption of egg yolks, you most definitely don’t want to avoid the whites.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

When you eat eggs, you are better offeating the yolks than the whites, since the yolks contain healthy vitamins and the good omega-3 fatty acids that prevent heart disease.

“The Perfect 10 Diet: 10 Key Hormones That Hold the Secret to Losing Weight and Feeling Great-Fast!” by Michael Aziz
from The Perfect 10 Diet: 10 Key Hormones That Hold the Secret to Losing Weight and Feeling Great-Fast!
by Michael Aziz
Sourcebooks, 2011

Based on the current evidence, healthy adults should feel confident that they can enjoy eggs daily without fear of cholesterol or heart disease.”31 Egg whites contain a very high-quality protein, as they have exactly the right combination of essential amino acids required to build healthy animal tissues.

“The Great Bird Flu Hoax: The Truth They Don't Want You to Know About the 'Next Big Pandemic'” by Joseph Mercola
from The Great Bird Flu Hoax: The Truth They Don’t Want You to Know About the ‘Next Big Pandemic’
by Joseph Mercola
Thomas Nelson, 2009

Egg whites are said to be a complete protein, but I feel that egg whites alone are an inadequate source of protein and at least some yolk is necessary to enhance the egg’s protein composition and enable you to derive all the benefits of its nutrients.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

A weak yolk and a limited amount of thick white are not particular problems when scrambling eggs, and the usual addition of milk to tenderize the product by diluting the egg protein has the added benefit of enhancing flavor, which might otherwise be dull.

“Nutrition and Dietetics' 2007 Ed.2007 Edition” by Mcwilliams, Margaret
from Nutrition and Dietetics’ 2007 Ed.2007 Edition
by Mcwilliams, Margaret
Rex Bookstore, Inc.,

Egg whites polluted with yolks or with fatty substances rise with more difficulty (it seems) than do pure egg whites.

“Kitchen Mysteries: Revealing the Science of Cooking” by Hervé This, Jody Gladding
from Kitchen Mysteries: Revealing the Science of Cooking
by Hervé This, Jody Gladding
Columbia University Press, 2010

Last but not least, the proteins of egg white contribute to the nutritional value of eggs.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

A quick look at eggs’ nutritional benefits gives even more reasons for their popularity.

“Chinese Cooking For Dummies” by Martin Yan
from Chinese Cooking For Dummies
by Martin Yan
Wiley, 2011

Eggs are a nutrient-dense source of high-quality protein and offer beneficial carotenoids in the yolk that protect againstage-related macular degeneration and cataracts.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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91 comments

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  • This is no joke but 3 whole eggs give more lean body mass then 14 egg whites.
    3 whole eggs are 7,7g of protein, the conversion of protein to lean mass of whole eggs is 48% so we do 7,7x3x0,48=11,12g of lean body mass.
    14 eggwhites lets do half the weight of a normal egg 3,85g of protein the conversion of protein to lean mass is 17%, so we do 3,85x14x0,17=9,16g of lean body mass. So whole eggs has less protein but a better conversion to lean mass and gives you 21% more bang for your buck.

    Also you stated: “if you dont eat too many eggs it wont raise your cholesterol, and if it does just do cardio.” There is no study that has ever proven that eggs have negatively affected cholesterol. Eggs can actually help cholesterol issues because its HDL. The HDL can actually boost your testosterone naturally, and clear arteries.

    So to summarise whole eggs are better in ever possible way, you get more lean body mass for the same calories, you increase testosterone while also clearing your arteries, and eggs have some of the best vitamins. They have every vitamin except vitamin C. You can eat as many eggs as you want i eat 10 a day some days even 20.

  • Egg whites are bare expensive for me in the uk. I just have a few eggs and top off with egg whites. When i was doing the french toast i was spending £15 a week on egg whites.
    Also never buy powder egg whites, that shit was bare nasty.

  • look what you did, people! He told us so many times in a nice, calm fashion. BUT YOU WOULDN’T LISTEN! It’s the same when I tell my children to clean up their GxDDxAM ROOM!!!

  • Back in the 70s when I grew up as a kid I used to love Ovaltine until now I come to realize how toxic it is with so much sugar back then I Didn’t Know Better

  • You don’t know this yet… but you make fun of a guy named v shred for eating peanut butter on his bananas… and he’s extremely good looking…

  • I’ve been eating 3-4 Organic eggs a day for the last 12 months or so, my health and muscle mass has increased and the other thing that I’ve noticed is that my hair has stopped falling out.

  • At what point did coach Greg go from monotone nice guy to a Moron yelling crazy guy? Although I prefer the Moron version. Great work coach.

  • Hmm you do know that whole egg protein is a better amino acid profile..Dont get me going on egg whites at least buy them in liquid form

  • I get local chicken and duck eggs raised by private individuals, as I have a problem with soy… most store bought eggs, even organic, the hens are fed a “vegetarian ” diet which means soy and corn, when chickens like to eat worms and bugs.. aside from being a cheap meal, the soy does make the eggshells a bit thicker

  • Is it okay if i eat eggs only hard boiled?

    I have an issue with feeling nausea with eggs. For some reason when i boil them that feeling go’s away. Also funny you mentioned helps immune system. I didnt eat for almost an entire day because I was run down with the flu, when I woke up I was craving eggs.. lolz i had eatten eggs in 5 years. That was just 3weeks ago.

  • so, what would you do with the yolk? sell it to a fat person? naw thanks, i eat my food whole and count the calories accordingly (if dieting).

  • Dr Sam Robbins Yes, I agree say 1 chicken egg on the regular is great. I believe whole cows milk is better than whey protein, what’s your thoughts? What do you think is better say fish 5x a week and Bison 1x a week or bass versa?

    Thank you.

  • Only pussys don’t eat the egg yolks! Egg yolks are filled with a lot of nutrients plus the cholesterol that’s supposedly bad for you is good for you,don’t believe that bro shit

  • I miss these types of videos Coach Greg. I realize many viewers want to be entertained with screaming and other antics/tricks.

    Your no nonsense approach to nutrition has changed my life. Thank you so much. Your cookbook is awesome.

  • Would interest me how marc has sex.
    He steps into the dorm with a “Its the MASCHIIIINE molitia, undress yourself because ITS NOT A GAME!!”

  • I eat about 3-4 eggs everyday for breakfast as my usual post workout meal. I usually go for organic free range. My pre workout is a keto coffee with grass fed butter and organic coconut oil with a scoop of grass fed whey protein or collagen peptides. Cholesterol has been great so far.

  • This is the real Greg Doucette…
    This real Greg was kidnapped by the alien..
    And that Alien become a person who runs this channel, imitating the Greg looks.
    Lol.

  • Did you just say a chicken egg is an embryo? As far as I’m aware farmed chicken eggs aren’t fertilised. They aren’t embryos/unhatched chics.

  • I read somewhere that eating raw eggs (which is what I prefer) blocks more biotin than eating them cooked. Also read that your body can use more of the protein in a cooked egg as opposed to a raw egg. Dr. Is this true?

  • My first meal of the day is always Vital farms pasture eggs. Three raw wiped with grass fed cows milk, just enough to make the mix less slimy. I have a good size slice of raw goats milk cheese, with a Good thick smear of Kerry Gold grass fed butter on the cheese. I call this my brain meal.I actually feel light headed feeling from this mixture. So, I know it’s a good thing.

  • 1:16 so is everyone gonna ignore wtf that was on the right side. Probably a shadow of someone but usually Greg acknowledges whoever walks past and the black figure was too spontaneous for someone to be walking by

  • Is 5 whole eggs a day too many from a health perspective? My veggie and ham omelette is my favourite meal of the day and that’s a miracle since I don’t like food that much generally speaking.

  • This is a Dieting philosophy only. I question alot of these statements based on my own experience in the gym for 20 years. Take all this with a grain of salt.

  • omfg this guy is so stupid, doesn’t understand the research, and is causing harm with his ignorance. There are so many problems, myths, and errors in this video it’s hard to know where to begin. Eggs are terrible for you. Please do not eat eggs.

  • lol I just get egg whites because it’s easy to protein to chug down and cause it’s pasteurized you don’t risk get salmonella. Really good cutting food high protein very low calorie

  • Sometimes I wish we were all back in the cave man days. So much more exciting and fulfilling and engaging. There were natural incentives to do things that were good for us and we didnt have to ask if we had to eat egg yolks.

  • I always had naturally high cholesterol regardless of what I eat. And because of this, I’ve been told to avoid egg yolks eventhough I love eggs:(

  • Hello DR, first of all once again thank you for all the information! Secondly i would like to ask you, are eggs increasing your cholesterol levels or not? Because some are saying yes, others are saying no and it is really confusing, once again keep up the amazing work!!!

  • Okay, I want to share my experience about eating more than 7 whole eggs ( some days even 9 eggs) for more than one and half a year every day. I have to say I am now as healthy as I was before starting eating too much eggs. I usually took a blood test at the end of each year to make sure that everything is in a normal range in my body. I have to say I was impressed to see that at the end of my experience HDL in my blood increased, and LDL decreased. I can share the result of my blood test with u as well as the one I took before if u are interested. But I just want to say that I always ate the yolk while it was runny and not fully cooked. I learned from the You Tube channel of Dr. Sam Robbins that cooking the yellow part causes a change in its chemical structure, and therefore it is not as healthy as it is in the raw or runny form. I just want to mention one minor problem that I encountered at the end of my experience. At some point Somehow I noticed that there was a change in my heart beat, it beat faster than usual and I also became very sensitive to stimulants like caffeine or green tea. The point is that I took 2.5 grams of omega 3 fatty acid every day, and the total intake of omega 3 because of eggs was too much for my body. This situation got worse gradually, and one day, after having a cup of coffee I had a feeling as though my heartbeat went to the roof and it was near to explode. I could not walk at all. I thought I would have a heart attack soon. Fortunately, my parents took me to the hospital and after taking some pills to lower my heart beat I felt better. At the time, I did not know what was the reason for that, but the next day when I took my daily omega 3 dosage, my health got worse. Then I got suspicious about it. After doing some research, I understood that too much omega 3 from supplements and eggs can mess up with your heart rates. The point is that I got an elevated heart rate for more than a month after quitting taking omega 3 and eating too much yokes. But now I am okay. I also visited a heart specialist to ensure that there was nothing wrong with my heart. All in all, just get your omega 3 intake in check if u want to try eating several whole eggs everyday, and do not forget not to cook the yellow part completely.

  • Something about people not eating egg yolks really pisses me off. THEY TASTE GOOD AND ARE PART OF AN EGG. EAT THEM along with the egg whites.

  • Sir i eat 15 to 16 whole boiled egg in a day,….. I just I want to know does this make me unhealthful in my future. Sir plz reply. U

  • We should’ve paid attention and listened to our elders, they are living well into their 80s and late 90s and those I know are heathy and strong and active. They knew what was healthy.

  • I’d say both aren’t good eggs have saturated fat and cholesterol. Egg whites produce chemical compounds that fuel cancer cells. Also the health benefits to eggs are minimal compared to fruits and vegetables.

  • Hello Dr. Eric Berg and friends: I have a question? Is milk allowed on the ketogenic diet? Because many people and bodybuilders stay away from milk

  • Thanks for the video yes you are right genetics play a big role on the affect of the eggs on our lipid profil i was eating 4 whole Eggs a day for about 2 years and they affected both my cholesterol and my triglyceride levels i cut them for about 2 month and now i eat 3 to 4 whole eggs a week max

  • Are low fat diets healthier than high-fat diets? Based on my lab work results blood test my doctor told me to eat a low-fat diet but is that healthier? Greg I would really love your opinion on low-fat vs high-fat diets

  • Your question about food cost is a good one. It’s a fact that the food budget of many bodybuilders is large; 200+ grams of protein a day, along with other required carbs and fats, don’t come cheap. That’s not a critique of the sport; just one reason that it’s probably not for everyone. As Pavel Tsatsouline, the kettlebell promoter, notes, there are reasons armies around the world don’t model their fitness programs after bodybuilding, and a big one is that trainees would cost too much to feed.

  • I used to eat egg whites only for breakfast. I got tired of it and switched to eggs; haven’t seen any difference whatsoever in my body fat percentage, which I get measured every 3 weeks by my nutritionist. Granted I’m eating way less eggs than I was egg whites.

  • Dr Berg we need you to do a Rebuttal video on Anthony Williams from Medical Medium theory about why Eggs are to be avoided at all costs. This debate needs to be cleared up. I’m still undecided as both of you have good arguments either way.

  • My gym instructor told me to have egg whites and I’m like what am I supposed to do with the yolk? throw them in the trash? ever heard of food scarcity?

  • Fantastic video. It has similar information that we have all heard a hundred times before, but the nuance here makes all the difference. Thanks, Greg!

  • I L O V E Eggs! I used them to help get off narcotic painkillers 12 year’s ago for my mild spinal cord injury and I still eat Two a day!

  • I eat 6 egg yolks in the morning and six egg yolks in the night when I don’t have no more protein. My daily activity in my job is really hard I’m always burning calories and then I workout, I’m also taking a taekwondo class. Are 12 eggs yolks alot? Will that give me health problems? It would be really nice if I can get a respond. Thank you

  • used to eat 5 eggs (5 whites and only 1 yolk), now I use 4 whole eggs and 1 white, with 4 spoons of very good olive oil and some honey. perfect to break the intermittent fasting

  • Thank you very much Dr. Eric. I had removed my Uterus due to massive fibroid in 2017 and within 9 month i had a complication with my left ovary (expanded with fluids with 12cm in diameter) and get entangled with my intestines. Got them both ovaries removed with multiple surgery due to intestines rearrangement. After 1st operation (uterus removed), i start to develop GERD. And after 2nd operation my GERD become worst, and i went to HRT due to massive backlash after ovary removed. While on HRT, 1st prescription cause my limb become weak and i become unconscious 2x. The 2nd prescription (progynova), caused me to develop to pre-diabetic condition (6.2-6.7mmol/L), massive nerves issue at hand and legs, in the same time putting on weight and massive cellulite at thighs. I walked a lot. I seldom /never exercise but i walked a lot (>10000 steps/day). I stop HRT like a year ago, but i have been hit with warning flag for osteoporosis (low bone density, T-score spine -2.0 and hip -lowest for neck -1.0) during my annual full checkup and my thyroid (T3-4.9 ), LDL 4.5mmol/L), liver ALT(SGPT) elevated to 68 and GGT to 50 and finally the Vit D is insufficient 68.
    All these symptoms started after my Uterus and Ovary removed. Recently i had inflammation at knees and frequent water retention at feet and hand (swollen alike).

    I am on Bio D3 800ui (morning x2), {neurobion B1,B6,B12) morning x1 this help reduce my nerves pain}, and past 1 week + on Glucosamine 500mg x2 morning and x1 night and lastly concentrated fish pil with vit E X2 morning.
    I didn’t go for any medication for Thyroid as it’s still not that high. I also do encounter sleepless night like 4 to 5 days..unable to fall sleep and sometimes i sleep throughout and after awake still sleepy.

    Women who thinking to remove the ovary especially should think wise is it’s really necessary. I am 42+ now but according to my check up, my body behaving like 52 years old.
    I am trying to learn from Dr. Eric video here…i learned a lot. Life becoming frustrating and i am almost give up in my life but i am still hanging on because i have a son too look after.

  • In the wild,predators actively seek out eggs to eat so they are good.Learn from nature and not from whitecoats who flipflop their studies backed by multinational corps and you will always find for and against studies that confuse people.The best way I deal with this is stick with whole natural foods and stay well away from processed junk.

  • Hi in the UK we have had it drummed into us that to many eggs are bad for us, I have 3 hens and my eggs are the best, I have friends

  • What’s your opinion on Dr. Joel Kahn’s warning against eating eggs: https://medium.com/@Kahn642/cracking-the-code-on-eggs-and-the-heart-547b230614db

  • Most Pro bodybuilders macros are ridiculouly low in fat pre contest (we all know why) so they arnt going to waste valube fat macros on shitty egg yolks rather have the peanut butter or a juicy steak!!!

  • Aren’t there some amino blocks in the yolk that are missing in the whites? Wouldn’t that make just the egg whites an incomplete protein?

  • It only cost RM 0.5 to 0.6 for a free range eggs in Malaysia.
    It is a great source of protein & nutrients for my whole family. I continue tries to convince my other family members & friends about the goodness of an egg.
    By the way, I hard boiled my eggs & eat with extra vigin olive oil..

  • I eat the whole egg the yolk is nourishing, for sure. I make sure to purchase organic, pasture-raised eggs (the yolk is that rich, almost orange color).

  • Shoot I remove the white and just fry up the yolks. Didn’t know the white had potassium and magnesium though so I may need to stop throwing that bit out. Thought it was just protein.

  • A doctor once told an old patient to avoid eggs because he has too high cholesterol. The patient then proceeds to walk like avoiding his balls.

  • Every time you see an Actor or a professional body builder giving interview, always responds by saying that food is the most important thing when asked how to get big. I just don’t think they emphasize how important hard work is.

  • I eat 1 cup of egg whites with 2 whole eggs. So nutritionally I’m get the nutrient rich whole eggs while getting a great supply of protein!!
    Love eggs, even the one I put in my wife’s pussy

  • I think most of us can fit between 3 and 4 whole eggs into our breakfast without using to much of fat macros. 4 whole eggs with a scoop of whey and fruit or a fruit smoothie (made with nothing but fruit water and a sugar substitute) is an excellent breakfast for just about any situation

  • Stop eating whole eggs to lose 1 more pound of fat/month, what kind of argument is that?
    The hate on the yolks never make any sense.
    It’s like telling a person “why do you only go for a walk twice a week when you could lose one more pound of fat/month by walking 3 times/week instead of 2?”
    I mean I could come up with 100 more examples.
    All you have to do is control your macros, the fat in the yolk will help slow digestion anyway. I like it that my fat comes from the yolk. It allows me to have better control over my lipid total instead of going “nuts” using oil or butter all day. Oh I forgot you had the magic “spray for one sec = 10 cals” lol sure.
    Moreover, it will cost you 3 times more to buy egg whites than whole eggs. What a waste.
    Peanut butter and whole eggs didn’t stop me from losing 120 pounds.

  • I don’t know who this genius is who said don’t eat the egg yolk. What the hell are you supposed to do with the yolk, throw it out?? NO!

  • I use 1 egg + 1 Glass of milk = eggshake 4 times a week. And it’s good actually for good boost in exercise at gym. It betters the eyesight. It’s tested already by myself. Eggshake is good ��

  • Perfect I am going in a minute fasting right now and using egg whites as my protein and last meal before bed I’ve lost a lot of weight

  • Thank you for clarifying this question! Also great to have it explained on which eggs and how to eat them. Thanks, this was excellent!

  • Question: If the daily recommended cholesterol intake is about 200-300mg, and 1 egg contains 186mg, how is consuming 4 eggs daily (744mg) healthy?

  • I’ve been 100% Plant Based for the last 4+ years and my cholesterol went way down and I just started eating Egg Whites from my backyard chickens to test if that alone will raise my cholesterol. After that, I’ll do whole eggs. I agree there is too much confusing information online so I’m going to find out for myself. If anyone wants to know my results let me know but better yet, I’d urge people to do their own tests to find out which foods do lower or raise Cholesterol.

  • it’s same like if you eat 150 grams or 400 grams protein, anyway body will newer absorb more then 150 grams,at maximum in one meal body can absorb 35 grams of protein,and that happens wery rare,so you don’t need to kill your liver and you kidneys by eating unessesary too much protein,in fact many studies hawe shown that you need to eat 0,60 to 0,80 grams of protein per kg,and there are studies that hawe shown that too much protein actually kils testosterone so you guys think twice before eating too much protein.

  • Eggs are harmful to your health. Please see recently published 2017 meta-analysis on 12 food groups and risk of all-cause mortality https://www.ncbi.nlm.nih.gov/pubmed/28446499 Free to download the.pdf from that link in top right corner of ncbi page. The authors identified 8 studies of sufficient quality to analyze comprising 30,352 deaths that permitted analysis of egg consumption. A positive association was found, meaning more eggs, more death. The risk of all-cause mortality increased by 10% with increasing egg intake up to 60 grams a day (about one large egg). Just eating one egg a day showed an increase in all-cause mortality.

    Here is a breakdown of the study:

    RR = Relative Risk

    RR greater than 1 means the risk of mortality is increased.

    RR less than 1 means the risk of mortality is decreased.

    Nuts……………………………………RR: 0.76
    Whole grains……………………….RR: 0.92
    Fish…………………………………….RR: 0.93
    Fruits…………………………………..RR: 0.94
    Vegetables…………………………..RR: 0.96
    Legumes……………………………..RR: 0.96
    Dairy……………………………………RR: 0.98
    Refined grains……………………..RR: 0.99
    Sugar-sweetened beverages…RR: 1.03
    Red meat…………………………….RR: 1.10
    Eggs……………………………………RR: 1.15
    Processed meat…………………..RR: 1.23

    Optimal consumption of risk-decreasing foods included daily 3 servings whole grains, 3 servings vegetables, 3 servings fruit, 1 serving nuts, 1 serving legumes, and 2 servings fish results in a 56% reduction in mortality.

    The highest reduction in risk for all-cause mortality in terms of servings could be observed for whole grains (3 servings daily) was associated with a 21% reduction in risk. A 15% risk reduction was observed for 1 serving nuts daily.

    Consumption of risk-increasing mortality: 2 servings red meat, 4 servings processed meat, 1 serving eggs, and 1 serving sugar-sweetened beverage—is associated with a 2-fold increased risk of mortality. Not consuming these foods would reduce the risk of all-cause mortality by about 52%. Interestingly noted in the study, lower intakes of dairy consumption showed a reduced risk of mortality and higher intake values showed increased risk or mortality.

    The study suggests that protective effects of whole grains, fruits, vegetables, nuts, and fish might be explained by anti-inflammatory, antioxidative, antiproliferative, or chemopreventive mechanisms, which have been described for a number of bio-active compounds (e.g., fiber, minerals, trace elements, vitamins, carotenoids, polyphenols, alkylresorcinols, omega-3 fatty acids). On the other hand, unfavorable effects of food groups such as eggs, red and processed meats, and sugar-sweetened beverages might be based on opposite effects (pro-inflammatory, pro-oxidative, or carcinogenic compounds) triggered by nitrosamines, iron, or saturated fatty acids. In conclusion, an optimal intake of whole grains, vegetables, fruits, nuts, legumes, and fish, as well as reduced consumption of eggs, red and processed meats, and sugar-sweetened beverages, can lead to an important decrease in the relative risk of premature death by 80%.

    Stay away from eggs, red meat, processed meats, and sugar-sweetened beverages. Dairy is also suspect. Diets high in saturated fats, cholesterol, animal proteins, and sugar increases likelihood of premature death.

  • I eat my 8-12 whole eggs a day on keto and I.F…..and i laugh at these bro types who eat only the white….i’m leaner and stronger on whole eggs, and at 50 have thicker hair than many younger guys.

  • Hey vince I’ve been watching ur videos for a good month and a bit now and got to say they are amazing but anyway to my question. I’m 14 165lbs and 6ft tall. I workout at lest once a day and take 30grams of protein per shake. I’ve been told I should watch what I’m doing when working out due to my age. What do u think?

  • This is like vegans saying that eating meat is really bad for you. 1. Meats have higher levels of protein than vegetables, 2. Meats contain nutrients necessary for muscle development. 3. If you don’t eat meat you have to take supplements in order to be healthy 4. Tofu and other soy products that are put in the place of meats usually have high levels of estrogen which completely destroy your hormones and make men more womanly and women weaker

  • It’s that simple. Egg yolks are a wonderful source of fat, and taste amazing; but, if you’re on low macros, they can be hard to fit in. Egg whites are incredibly versatile to cook with, so they are a popular protein choice for bodybuilders. If you can fit whole eggs in your macros, enjoy them. A wonderful food.

  • I eat the whole egg because my chickens worked really hard on those eggs. Plus I don’t really like eggs so, if I’m going to eat 1 I’m going to eat the whole egg.
    Uh-hu… I knew you had to know it’s not just calories in calories out ��

  • He’s probably tired. Maybe he had a good bike ride or some nice gym time. Or maybe he had a satisfying meal from his cookbook. Or maybe he had some girlfriend time. He’s calmer than usual. That’s good. Thanks Coach Greg for the egg info. I was seriously wondering about this.

  • Those Drinking Iced Americano after workout while Fasting stage break may fast?
    Or those drinking black coffee mix with avocado while youre in your eating window increase in insulin release? Thank you! ☺️

  • I have 4 eggs typically each morning, two with the yolk and the other two I just keep the egg white liquid and toss the yolks, stir them up together and BAM❗️❗️

  • I started keto diet 6 days ago.
    I have headache since 4 days and it won’t Go away.
    Am I doing something wrong?
    Can someone help me please.

  • A common misconception about whole eggs is the amount of cholesterol is bad for you and can cause heart disease. People assume cholesterol is bad for you, but your liver actually produces it naturally. So the more you intake, the less your body will produce. Also, cholesterol you intake is different from the cholesterol that gets transported in your blood. Don’t let this be a deterrent from eating the yolk of eggs. Many studies have shown eating egg whites only vs whole eggs have almost no effect on your cardiovascular health. Plus, if you’re working out regularly your cardiovascular system is already significantly better than most people’s to begin with.

  • You have five a week they’ll kill you.

    Why is it that eggs can’t advertise any of these benefits?

    Cut out the middle man and just eat the plant the animal eats.

  • overabusing egg whites is not that good, they contain a polypeptide called “avidin” which is an inhibitor of Biotin ( vitamin H) + the absorption rate of egg white protein are very low compared to the one in egg yolk, so i do recommend people to have max of 4 eggs (yes cholesterol does actually matter here) per day then u can add egg whites but not that much

  • Except body makes 160 chol. per hour and consumes, yet 1 egg boost it to 430! that will have about a hour to normalise. so you will have hight chol. for a hour, not long but maybe long enough to cause problems. And, you eat 4 eggs, then your chol. will jump 10 times!!!! and take a whole day to get to 160.

  • Coach, what happened to your theory of the law of thermodynamics? In other vids you tell us deficit = lose weight, surplus = gain weight

  • Very informative video Dr. Sam, May be we can raise the daily intake of whole eggs to 3 Eggs we just carefully restricted foods that contains the bad chelistrol, right ❓

  • We eat whole pasture eggs, or omega three eggs. I went into congestive heart failure last year but it was because of a virus. My heart valves and arteries were even younger than me…….

  • More spews for more views. I. In Greg’s case, it’s more of calling someone a moron for more views�� This version was probably the Greg that has yet to discover the BS that comes out from other fitness icons on YouTube ��

  • Do another meal prep video!! I loved your meal prep vid on chicken, sweet potatoes, and rice (avocado). I use it every week…getting bored lol

  • I eat the whole egg. I used to feel guilty about doing so but now I will enjoy my eggs. I really appreciate the clear and easy way you explain everything, not just in this video but in all of your topics. Thanks.

  • My question is, eggs that are free range eggs or cage free eggs has a lower nutritional value in comparison to organic pasture raised eggs (Free to forage).

  • I was eating 6 eggs a day and my blood pressure and cholesterol shot up. When I reduced to 2 eggs and half a cup of egg whites, things came back to normal. I guess everyone really is different.

  • During cutting phase for a competition, egg yolk is prohibited, only lean protein in chicken breast and egg whites is consumed, you cannot take fat whatsoever

  • Very good Topic����️‍♂️��
    What do you say about “Insulinogenic effect” of protein��
    Insulin secretion stops fat burning, or it doesn’t matter as long as you’re on a caloric deficit…
    Big Dilemma!��

  • before I used to eat white only but few months back I came to know that yolk doesn’t increase cholesterol so after that I eat whole egg