Eggs are valued as one of the healthiest foods one can eat. They confer a wealth of key nutrients, including protein, choline, and vitamins, which keep you satiated for a longer time and help you shed surplus kilos. They are highly recommended superfoods in your weight loss diet regimen owing to their distinct properties.

To Lose Weight And Stay Healthy, Shop From Our Best-Selling Fitness Supplements

Explore this article to know more about how boiled eggs are a great choice for weight loss.

Are Boiled Eggs Good For Weight Loss?

High in Protein

Eggs are an excellent source of high-quality protein containing all nine essential amino acids for improving overall health. Protein keeps you full for longer, curbs unnecessary snacking, and helps preserve muscle mass while burning fat.

Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects

Low in Calories

One large, boiled egg provides around 70–80 calories, making it a nutrient-dense food. Adding boiled eggs for breakfast does not overload your calorie intake, keeps you satiated for a longer time, and helps you lose extra weight.

Boosts Metabolism

Eggs are rich in superior-quality protein. Having a high-protein food has been shown to trigger metabolism through the thermic effect of food. This process needs more energy for the body to digest food, and it’s higher for protein than for fat or carbs. Additionally, consuming eggs helps increase muscle mass, promotes metabolism, burns more calories, and eventually sheds surplus weight.

Controls Cravings

Several studies have revealed that having eggs for breakfast reduces hunger hormones and prevents overeating throughout the day, and manages weight.

Loaded With Nutrients

Eggs offer ample reserves of vitamins A, B12, D, selenium and choline, which promote brain health, bolster immunity and energy. Contains healthy fats that support nutrient absorption and provide steady energy reserves. Furthermore, eggs promote muscle mass and burn fat effectively.

Also Read: Egg White Protein: Nutrition, Health Benefits, Uses, and Side Effects

Ways to Add Boiled Eggs for Weight Loss

Pair boiled eggs with whole-grain toast and veggies for a boost of nutrients and a balanced start to a hectic day.

Slice them into green salads for extra protein and taste.

Boiled eggs serve as a filling mid-day snack.

Use boiled eggs with lettuce or whole-wheat wraps.

Eggs serve as a great source of protein for muscle recovery and building muscle mass post-workout.

Recommended Intake

For healthy adults,1-2 boiled eggs/ day is safe for consumption.

If you are physically active and want to build muscle mass, you may have up to 3-4 egg whites per day.

Always consider your cholesterol levels and consult a doctor if you have heart disease or diabetes before increasing intake.

Possible Side Effects

Eggs are high in dietary cholesterol, though recent studies show they have minimal effect on blood cholesterol for most people.

Eating too many may cause bloating or stomach discomfort.

Some people may be allergic to eggs; they should avoid them.

A diet mainly of eggs without variety may cause a lack of other nutrients.

Conclusion

Boiled eggs can support weight loss in a great way when eaten in moderation as part of a balanced diet. They are filling, nutritious, and versatile, making them a smart choice for anyone looking to shed extra kilos. However, they should not be the only food in your diet; combine them with fresh vegetables, whole grains, and healthy fats for the best results.

(This article is reviewed by Kalyani, 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. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising 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:

Egg breakfast enhances weight loss

JS Vander Wal 1, A Gupta 2, P Khosla 3, NV Dhurandhar 2

https://pmc.ncbi.nlm.nih.gov/articles/PMC2755181/

https://www.researchgate.net/publication/342381289_Is_Boiled_Egg_Diet_Effective_for_Weight_Loss