Hey, what's up guy? Today we're going to talk about a staple in a bodybuilders diet eggs now
We all know that eating a lot of protein is a must to grow muscle an eggs are an easy way to feed your gains
But is there such a thing as eating too many eggs
This is actually a question
I get asked all the time eggs are loaded with cholesterol
And when most people hear that they immediately think of heart disease and diabetes
So how many eggs can you eat safely in a day you might ask well
Before we get to the answer there is some basic information that you need to know
First of all all the cholesterol is in the yolk which is the yellow part
So you can eat egg whites all day long with no problems another misconception
Is that cholesterol is the enemy and that's not true the body needs
cholesterol in limited amounts to function actually
[cholesterol] is an essential part of every cell Membrane in your body
And it is used to make hormones like testosterone for example
Which is crucial for gains another thing a lot of people don't realize is that your own body makes cholesterol
And it is made in the liver
Cholesterol is made of three components. There's good cholesterol or HDL
High Density lipoprotein there's bad cholesterol or LDL
Which is low-density lipoprotein and there's triglycerides the American heart
Association recommends that your total cholesterol levels should be below
180 Milligrams per deciliter and now that you know the basics let's get to the meat of the question a
Lot of older studies show that people with high cholesterol
are two times as likely to have heart disease and
Based on these studies they figured that eating up to six eggs per week or about one egg per day is
Okay, they say that if you eat more than that, you're at risk
But it's not that simple first of all these recommendations of ideal cholesterol levels are from the 1960s
So they're pretty old when I started looking into this stuff
I found that there is little scientific evidence and also that these studies used animals that were fed ridiculous amounts of cholesterol
Does that realistic to you guys?
Exactly, it didn't sound like that to me either
So I did some more research
And I'll put a link to the study in info section below so you guys can check it out
The other thing to consider is that these general recommendations are typically ultra conservative
Because they have to be safe for everybody in the population even those people that have genetic predispositions to these diseases
So then I looked at newer studies
And they show that for the majority of the population when you eat cholesterol your liver
Just produces less of it to compensate the other piece of it
Is that when your bad cholesterol goes up the good one goes up as well
So the ratio doesn't change much which is an important Factor for the health problems
We talked about so bottom line. How many eggs should you really eat?
Well there are two scenarios
the first scenario is you are a person has a high risk for these diseases if you are on the high-risk part of the
Population then you should be conservative, and how do you know if you are at high risk? Well
You should really talk to your doctor
But here are some examples to give you a general idea
you can be at risk for problems if you are one of the 10% of the
Population with naturally high cholesterol because your liver just makes too much of it for example my wife
Erica is in this category, and she found out during a regular checkup when she was a teenager
So I'm sure a lot of you guys probably already know that as well you have a family history of diabetes and heart disease
You're overweight
you're an active smoker or have high blood pressure or
You have bad eating habits such as eating a lot of saturated fats like butter fatty meats and cheese
Bottom line if you fall into any of these categories I would stick with the max of six eggs per week
Which is the General conservative guideline
Now for the rest of the population most recent studies have found no conclusive evidence that eggs
Increase your risk of heart problems or diabetes the most important part here is not the number of eggs
But the amount of bad fats you're eating so keep that butter fatty meats and cheese
Under control their conclusion is that a high egg diet is fine as long as the rest of your diet lifestyle
are healthy as well if you are an active person with no predisposition for heart disease or diabetes
With a balanced meal plan with plenty of veggies and good fats
You should be fine to eat more than one egg a day
I will link to the study in info section for that information as well, I
Myself eat two entire eggs per day which is double the recommendation and a lot of egg whites now
I don't believe in extremes
And I personally wouldn't go crazy as I have seen people do eating five or six eggs a day think that your liver produces
One thousand and two thousand milligrams of cholesterol per day total so let's do the math one egg has about
187 Milligrams of cholesterol, so if you eat six eggs in one day
You would be at 11 hundred grams of cholesterol for the day
This means that you would get to a point where even if you live a completely stopped making cholesterol
It wouldn't be able to offset all the cholesterol you were eating so I would not go down that route
Plus there are no studies that I could find analyzing these extreme cases
So just remember this nation to stay on the safe side you can have a few whole eggs a day and if you want more
Toss the yolk and go nuts with unlimited egg whites I hope this video helped you and if you are looking for more high protein
food options check out my true gains high protein food line
We have high protein pasta high protein granola high protein oatmeal chips and bars as well
And they're delicious
So be sure to hit that like and subscribe button if you have any questions or video
Suggestions be sure to leave them down in the comment section below and as always more good stuff coming soon. See you guys