Whole eggs are valued as a complete source of protein and are packed with vital nutrients that promote satiate and support weight loss. Eggs are one of the healthiest foods that can be added to a meal plan that delivers you with superior quality protein, healthy fats and a good lot of essential vitamins, minerals and antioxidants. This unique quality of eggs makes them a great weight-loss friendly food.
But how exactly do eggs help with weight loss, and how many should you eat to maximize the benefits? To know more read this article.
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How Eggs Help in Losing Weight?
Packed with Proteins/Low in Calories
Eggs are an impressive source of high-quality protein while being relatively low in calories. As per the Food and Drug Administration, USDA one egg contains around 6 grams of protein and offers only 70 calories. Protein is important for weight loss as it boosts metabolism, increases feelings of fullness, and helps preserve muscle mass, all of which contribute greatly to fat loss and attaining your fitness goals.
Promotes Satiety
The richness of protein and healthy fats in eggs help increase satiety, meaning you feel fuller for longer after eating them. Studies have shown that consuming eggs for breakfast can reduce calorie intake throughout the day by reducing cravings and controlling hunger. This makes eggs an excellent food to manage portion sizes and avoid overeating.
Boosts Metabolism
Protein-rich foods like eggs require more energy to digest than carbohydrates or fats, which increases your metabolic rate temporarily. This process, known as the thermic effect of food, helps you burn more calories during digestion.
Supports Muscle Health
When following a calorie-restricted diet for weight loss, it’s important to preserve lean muscle mass. Eggs, being rich in essential amino acids, support muscle repair and growth, ensuring that the weight you lose is mainly fat and not muscle mass.
Nutritional Value of Eggs
Eggs are abundant sources of micro and macronutrients, making them a perfect addition to a balanced wholesome meal plan. It contains choline an important nutrient that enhances brain health and metabolism. Furthermore, it possesses potent antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
Here's the nutritional content in one large egg (approx. 50g):
Calories: 70
Protein: 6g
Fat: 5g
Vitamin A: 6% of the RDI
Vitamin B12: 9% of the RDI
Vitamin D: 7% of the RDI
Iron: 5% of the RDI
Selenium: 22% of the RDI
*Source As Per The Food and Drug Administration, USDA
How Many Eggs Can I Have a Day to Lose Weight?
The number of eggs you can safely consume for weight loss depends on various factors like your overall calorie intake, activity levels, health status and dietary preferences. However, nutritionists recommend:
1-2 eggs per day is a safe amount for most people looking to lose weight.
Including eggs in a well-balanced diet that includes vegetables, whole grains, and healthy fats is key to ensuring you’re meeting all your nutrient needs.
Also Read: How Long Does It Take to Lose Weight? Effective Strategies To Sustain It
Eggs alone won’t cause weight loss, but when paired with an overall healthy and calorie-controlled diet, they can be a powerful tool for fat loss.
Potential Side Effects
Though eggs are a highly nutritious and beneficial food, consuming them in excess or relying solely on eggs in your diet can have some downsides:
Egg yolks are high in cholesterol about 186 mg per large egg. Though most studies suggest that dietary cholesterol doesn’t significantly impact blood cholesterol levels for most people, those with a predisposition to high cholesterol or heart disease should monitor their intake.
Some individuals may have an egg allergy, which can lead to digestive discomfort, skin rashes, or even more severe reactions.
While eggs are nutritious, they don’t provide all the nutrients your body needs. Eating too many eggs at the expense of other food groups can lead to an imbalance in your diet.
Eating a large number of eggs, especially if fried in butter or oil, can cause digestive issues like bloating or gas for some people. It’s best to prepare eggs in healthier ways, such as boiling, poaching, or lightly scrambling them with minimal oil.
Conclusion
Eggs are valued as an impressive food for weight loss due to their high protein content, ability to increase satiety, and low calorie count. Incorporating 1-2 eggs per day as part of a balanced diet can support fat loss while providing essential nutrients. However, moderation is key, and it’s essential to include a variety of other healthy foods in your diet for optimal results.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The effect of whole egg consumption on weight and body composition in adults: a systematic review and meta-analysis of clinical trials
Arezoo Sadat Emrani,#1,2 Sara Beigrezaei,#1,2 Faezeh Zademohammadi,1,2 and Amin Salehi-Abargoue
https://pubmed.ncbi.nlm.nih.gov/?term=Salehi-Abargouei%20A%5BAuthor%5D
Egg breakfast enhances weight loss
JS Vander Wal,1 A Gupta,2 P Khosla,3 and NV Dhurandhar2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/
