Do Eggs Promote Weight Loss?

Updated on March 10th, 2020
eggs for weight loss

In the list of wonder foods that have a lot of nutritional properties, eggs take one of the top slots. Eggs are rich in proteins, fats which are helpful for the body and essential vitamins. Consuming eggs for weight loss is certainly a great idea, and there are numerous reasons for this. From maintaining a healthy blood sugar ratio to keeping bones and teeth strong, eggs have a lot of beneficial properties.

That’s not all, eggs also protect from serious problems, including some heart diseases and act as a catalyst for healthy nerve and brain function. One of the most important, and certainly one of the most popular, benefits of eggs have been found in weight loss.

In addition to their numerous health benefits, which also makes eggs one of the most preferred health foods is the ease of preparation. The best way to consume eggs with the motive of weight loss is in the form of white salad.

However, one may also choose to have eggs as an omelet with certain veggies or even a sandwich with egg whites. While these are quick preparations, one may also want to experiment with eggs a little and whip up some delicious egg frittatas.

Did You Know?

  1. Eggs are a vital source of vitamin D. This means. Eggs can protect the bones and prevent bone disorders such as osteoporosis and rickets.
  2. Eggs contain nutrients that are vital to give a boost to heart health. Nutrients such as betaine and choline are considered to be essential to maintain the health of the heart. In fact, according to studies, eating one egg a day can reduce the risk of heart diseases and stroke.

 Are Eggs Good for Weight Loss?

eggs benefits

Eggs are rich in nutrition and low in calories. In a hard-boiled egg, there are as little as 78 calories, and the nutrients include antioxidants lutein and zeaxanthin(1), that promote healthy eyesight, vitamin D for bone health and immunity, and choline that plays a vital role in boosting metabolism.

However, the calorie intake in eggs is only kept in check if they’re not cooked using butter or oil. A tablespoon of olive oil has 1.5 times the number of calories than in a hard-boiled egg.

Eggs are also abundant in protein, and an eggs diet for weight loss also provides muscle building as an additional benefit. One large egg contains approximately 6 grams protein, which is a reasonably good protein content to weight ratio. An egg diet will also keep you feeling full for a longer duration of time, thereby controlling the urge to eat more.

Eggs diet for weight loss are also helpful because they speed up the metabolism, the process of which is called the thermic effect of food. This is because of the body’s need to consume more calories to digest the nutrients in food. Carbohydrates and fats are not able to boost metabolism as protein is.

[Also Read: How to Get Rid of Obesity]

Interesting Facts

  1. Brown eggs are not more expensive than white eggs because they are healthier. It happens because brown eggs are laid by hens that are bigger breeds than the chickens that lay white eggs.
  2. The thickness of the eggshell depends on the age of the hen who laid it. Thicker shell means that the hen was younger and thinner shells mean the egg was laid by an older hen.

When Should One Eat Eggs?

Eggs are most beneficial if had for breakfast. A study was conducted to compare the effects of having eggs for breakfast versus having a bagel for breakfast, and it was concluded that although the calories in both were same, people who ate eggs in the morning ate lesser throughout the day. However, it is imperative to monitor calorie intake, and egg diet plan will only help obese people in weight loss if the diet is controlled in terms of calories.

[Also Read: How Many Eggs a Day Is Considered Healthy?]

How Should One Eat Eggs for Weight Loss?

Weight Loss tips

The important thing is to eat eggs as a part of a healthy diet, and also controlling the number of eggs consumed in a day. It has been concluded without a doubt that eating eggs as breakfast is most beneficial as it controls the urge to have more food during the day. Some of the different ways in which people prefer to have eggs are baked, boiled, in the form of an omelet, scrambled, and poached.

One can also have egg whites with some green vegetables to make the meal rich in proteins as well as fiber(2). Topping a quinoa salad and sautéed green vegetables with a poached egg is delicious as well as healthy ways of eating eggs.

[Also Read: Yogurt for Weight Loss]

In addition to the above, limiting the number of eggs consumed in a day is also essential. Specific dietary guidelines have shown that one should not eat any more than seven eggs in a day. Research has proven that eating one egg a day reduces the risk of heart diseases and stroke considerably. Another study brought to light that eating 12 eggs every week for 3 months worked on cardiovascular risk factors in diabetic patients.

However, obese people must avoid egg yolk, since it is high in cholesterol level and people with a heart condition are strictly advised against the yolk. Also, animal fat should be avoided and not be made a part of their egg diet plan.

Bottom Line

There is no doubt about this, and they help with weight loss in more ways than one, not just by giving the body the nutrition it needs by little consumption, but also by making us feel full. Eating eggs for weight loss shows results, which has been proven by numerous studies over the years.


1. How many eggs can you eat a day to lose weight?

Eating 2 eggs or 3 at the maximum in a day is good for health. Eating too many eggs with egg yolk is not healthy as it has high concentrations of cholesterol.

2. Can I eat only eggs and lose weight?

Eating only eggs is generally not recommended, as it can be unhealthy. You can try and make foods with eggs as the main ingredient. It is good to compliment the egg diet with some green or non-starchy vegetables, zero-calorie beverages, or lean protein such as fish or poultry. Grapefruits and berries are also a good additive to the egg diet.

3. Does the 14 days boiled egg diet work?

Yes, 14 days boiled egg challenge has given effective results to many.

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