The CMB Blog


The Honest Truth About Eggs

Here is the honest Truth About Eggs!

It’s been a couple of months since I arrived back from a five week trip to Asia and the lack of nutritional knowledge astounded me.

I thought we in the western world had a bad understanding of what’s good and what’s bad but nothing compared to what I was up against there. Not even one Personal Trainer that I spoke to had a notion!

Again the same old misconception about eggs cropped up. I was on my way to the gym with my friend and L-Men winner 2010, Rikas.

We were discussing diet and I happened to ask him what he ate for breakfast that morning. He told me he had a 5 egg “White” omelette.

I asked him “why didn’t you have the yolks of the eggs”? His reply is what I expected and is generally the same misconception about eggs, “because that is where the nasty FAT and CHOLESTEROL is”.

My reply was “NO”, that’s where all of the nutrition is, the “GOOD FATS” and quality protein are in the yolk of the egg! This is a perfect example of the misinformation regarding nutrition surrounding us today. People just don’t know what to believe.

Egg Yolk V Egg White Nutritional facts

But believe me when I say the yolk of an egg is the most nutrient dense, mineral and protein filled, vitamin and anti-oxidant rich part of the egg.

By throwing it away and only eating the egg whites you are effectively throwing away the best part! J It contains a multitude of vitamins such as vitamin A and various B vitamins! Cool eh? 🙂

Egg whites, well they are almost like a “David” and “Goliath” analogy..

The egg yolk being “Goliath” and the white being “David”.. The egg white’s are almost devoid of nutrition compared to the yolks. The protein in an egg white isn’t nearly as effective without the yolk to level off the amino’s and make the protein even more bio available.

And even cooler are Free Range Eggs, they are jam packed with even better and healthier Omega 3 Fatty acids which help in the metabolising of FAT!.. Now I think that’s pretty cool!! 🙂

Not only that, yolks contain a multitude of antioxidants, yet another reason why the “Whole” egg is actually good for you not detrimental to you 🙂

I know what you’re thinking… “But what about the cholesterol and calories in eggs?” Well let’s answer that!

Did you know that there are two types of cholesterol?
Some of you may but most don’t!.. There are two types of cholesterol…

HDL Cholesterol and LDL Cholesterol, HDL being the “GOOD” and LDL is the “BAD”

Did you know by eating up to three whole eggs per day over 12 weeks while on a reduced carb, higher fat diet can increase your “HDL” (good) cholesterol by up 20% which in the long run will decrease your chances of heart disease later in life! 🙂

Whole eggs are the way forward!!


This isn’t really an issue… Let me tell you why…

Yes whole eggs do contain more calories than just eating the egg whites BUT the yolks have such a high micro nutrient density that it actually increases your overall nutrient density for every calorie you consume.

Even most health and fitness pro’s you come across in your average commercial gym wouldn’t actually know this and would be of the same opinion as you had before reading this! 🙂

So the next time one of them or anyone else of the “Fat Phobics” try’s to tell you that the whole egg is bad for you or to just eat one whole egg to 3 or 4 egg whites in your omelette just nod and smile because you know the TRUTH about eggs.

Believe me an omelette tastes so much better with 3
whole eggs to 1 and 4 eggs whites…

A research study I was reading a while ago compared two groups of people, one who ate a high fat egg breakfast and the other a cereal and toast breakfast.

The results didn’t shock me at all.. the people who ate the egg breakfast maintained healthy lean muscle and lost fat while the cereal eaters lost muscle and gained fat.

The egg eaters also took in less calories for the remainder of the day because their appetite was more satisfied compared to the guys who had cereal and toast!

Eggs increase your fat burning metabolism so start eating them.. all of them J

I’ll use myself as a prime example, I maintain single digit bodyfat measurements all year round and I eat 4-5 whole eggs per day!!!

Here’s to a healthier and more RIPPED you! 🙂

Darragh Hayes BBS CPT NCEHS

Cover Model Body Personal Training


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