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Hack your Diet with Egg Whites

If you are an athlete or someone who goes to gym and trains, if you care about optimizing the looks and function of your body, you already know how important a role your diet plays in your performance and progress in what ever goal you are trying to achieve. Now one food item that is staple in the diet many of us are eggs and egg whites, now egg whites are like super food when it comes to fitness and nutrition. Incorporating egg white into your diet will provide you with a lot of protein, which is crucial for building and preserving muscle mass and also egg whites are very low on calories with as it has vey less carbohydrates and fats, so if you someone who is carrying a few extra kgs, incorporating egg whites can help you loose those unwanted fat. Now your next question would be what if you eat the whole egg with the yolk, instead of only the white portion.  So there is nothing wrong with eating a whole egg actually nothing really beats a perfectly cooked sunny side up, eating one or two  whole eggs every day will provide you with lots of important minerals which are present in the yolk of the egg but if you are someone who does resistance training or athletic activity one or two eggs might not be enough. You might have to eat more than a few eggs everyday to meet your protein requirements and this is where egg whites comes to play,  as egg yolk is very calorie dense and full of saturated fat and its wise not to eat too many of them so the trick would be to add 3 or four egg white with every whole egg you are eating, this way you can push up your protein intake without the extra fat from the yolks. For example if you are eating 5 eggs in a meal then I recommend you use one or two whole eggs and use 3-4 egg whites(egg yolk and egg white can be separated easily, you can google it)this way you can have larger meal with more protein and less fat which keep you  satiated for longer duration and boost up your protein intake. I am going the break down the macro nutrients and calories of a egg white and a whole egg so that you can understand the difference clearly and understand why it is important to incorporate egg white into your diet.

1 whole egg
CALORIES:  74Kcal
PROTEIN: 6.3 g
FAT: 5g
CARB: 0.4g
1 egg white
CALORIES: 17Kcal
PROTEIN: 4 g
FAT: 0.06 g
CARB: 0.2G
As I am someone who plays a lot of sports, I do resistance training 4-5 times a week so I eat a lot of egg whites and one of my favorite thing to eat is the French toast but unlike traditional French toast I use egg white to make it more nutritious and anabolic and this is how I make my anabolic French toast
Ingredients.
1 whole egg
4 egg whites
2 slices of brown bread
1 table spoon of zero cal sweetener (Stevia or sucralose)
½ teaspoon pink salt or any salt
1 tea spoon of extra virgin olive oil

Method of preparation
Take a big mixing bowl crack 1 whole egg then separate the yolk from the rest 4 and pour it into the bowl, put your salt and sweetener and whisk till everything is mixed completely and egg is beaten into a smooth mixture. Now dip your slices of bread into the mixture and keep it dipped for a minute or two so that the bread can absorb most of the batter, once the bread is soaked heat a non-stick pan and brush it with olive oil and the put in your soaked bread. Cook in low flame for 3-5 minutes on eat sides and if you have some left-over batter you can pour it over your bread while it is cooking and within 10 mins your anabolic French toast will be ready. (You can also make an omelette similarly just get rid of the sweetener put in some chopped onions and chopped tomatoes)
Macros and Cal in the Anabolic French toast
CALORIES: 230 CAL
PROTEIN: 37G
FATS: 11G
CARBS: 28G

Now if I would have made the same French toast by using whole eggs it would have had 556 calories with 35 grams of fat, which is something you don’t really want.  So, I hope you understand the benefits of adding egg white into your diet. Now the question is what to do with the left over egg yolks, do you just throw it away, off course you can but that will be such wastage of food, what I like to do with my yolks is make some kind of spread, or Sause which can be stored in the refrigerator, two of my favorite things to do with my leftover egg yolk is to make lemon curd or mayonnaise these can be stored in the fridge for long duration and can be used later in making other dishes or you can use it to bake delicious cakes and cookies and serve to your friends and family
 
-Hanif Mohammad

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