Share This Article
Are eggs good for weight loss? This is a question that we get asked a lot, and it’s one that we’ve been doing a lot of research on lately.
Checkout this video:
Eggs are a very controversial food when it comes to weight loss. Some people say that they are great for weight loss, while others claim that they are worst enemy. So, what is the truth? Are eggs good or bad for weight loss?
The answer is: it depends.
If you are eating a standard American diet (SAD), then eggs are probably not going to help you lose weight. This is because the SAD is very high in cholesterol and saturated fat, both of which can contribute to weight gain.
On the other hand, if you are eating a healthy diet that is low in cholesterol and saturated fat, then eggs can actually be a great addition to your weight loss plan. This is because eggs are a very nutritious food that is packed with protein and other important nutrients. They can help you feel fuller longer, which can lead to reduced calorie intake and weight loss over time.
So, if you want to lose weight, it is important to focus on eating a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources like eggs.
What the Research Says
A 2018 study
A 2018 study published in the journal Nutrition & Metabolism found that a low-carbohydrate diet that included eggs led to greater weight and fat loss than a low-carbohydrate diet that didn’t include eggs.
The study followed 48 people for eight weeks. Participants were assigned to one of two different low-carbohydrate diets. One group ate two eggs each day, while the other group didn’t eat any eggs.
At the end of the eight weeks, those who ate eggs had lost more weight and body fat than those who didn’t eat eggs. The egg eaters also had greater improvements in their cholesterol levels.
A 2019 study
A 2019 study published in The American Journal of Clinical Nutrition followed 318 adults who were randomly assigned to one of four diets:
-A low-fat diet
-A Mediterranean diet
-A low-carbohydrate diet
-An egg breakfast diet
The egg breakfast eaters lost significantly more weight, on average 6.5 pounds (2.9 kg), than the other three groups after eight weeks (1).
How Eggs Can Help You Lose Weight
If you’re looking to lose weight, you might be wondering if eggs are a good option. Eggs are a great source of protein, and they can help you feel fuller for longer. Eggs also contain nutrients that can help boost your metabolism. Plus, they’re low in calories. So, if you’re trying to lose weight, eggs can definitely help.
They’re a good source of protein
When you think of losing weight, you might not immediately think of eggs. But they can actually be a helpful part of your weight loss journey! Here’s how:
Eggs are a good source of protein, which is essential for both muscle growth and fat loss. In fact, one study found that participants who ate eggs for breakfast lost more weight than those who ate a bagel breakfast with the same number of calories.
Eggs are also very filling, meaning that they can help you eat less throughout the day. This is because eggs contain a nutrient called choline, which plays a role inSatiety (the feeling of fullness after eating).
So if you’re looking to lose weight, make sure to include eggs in your diet!
They’re low in calories
One large egg contains only about 78 calories, yet is very filling because of the protein and fat it contains. This makes eggs an excellent choice if you’re trying to lose weight.
Research has shown that people who eat eggs for breakfast tend to eat fewer calories throughout the day than those who eat other breakfast foods.
Eggs also seem to have a special effect on hormones that control hunger and fullness, which may help keep hunger at bay and prevent overeating.
The proteins in eggs are especially filling. This may be because they cause increased secretion of the hormone cholecystokinin, which helps promote fullness (1).
Eggs also score high on a scale called the Satiety Index, which rates foods based on how filling they are. In one study, people who ate eggs for breakfast felt more satisfied and ate fewer calories at lunch compared to those who ate a bagel breakfast of similar calorie content (2).
Furthermore, eating eggs for breakfast increases feelings of fullness and reduces hunger throughout the day, compared to eating a carb-heavy breakfast (3).
Tips for Including Eggs in Your Diet
Eggs are a nutrient-dense food and an excellent source of protein. They also contain vitamins and minerals, including vitamin D, choline, and selenium. All of these nutrients are important for weight loss and maintaining a healthy weight. Eggs can be included in a healthy diet in a variety of ways.
Choose eggs that are free-range or pasture-raised
When given the choice, choose eggs that come from free-range or pasture-raised chickens. These chickens are typically allowed to roam outdoors and have a more natural diet, which can impact the nutrient quality of their eggs.
Eggs from free-range or pasture-raised chickens tend to be higher in vitamins E and A, beta-carotene, and omega-3 fatty acids than eggs from conventionally raised chickens. These nutrients are important for various health conditions, including heart disease and stroke risk, brain health, vision, and immunity (1).
In addition, pasture-raised eggs may contain double the amount of vitamin D as conventionally raised eggs. Vitamin D is essential for strong bones and may also protect against certain cancers and chronic diseases like type 2 diabetes (2).
Add eggs to salads or veggie-based dishes
Eggs are a versatile ingredient that can be used in a variety of dishes. Whether you’re looking to add more protein to your diet or simply want a quick and easy meal, eggs are a great option.
One of the best ways to enjoy eggs is to add them to salads or veggie-based dishes. This not only boosts the protein content of your meal, but also adds some extra flavor and texture. Eggs also pair well with a variety of other ingredients, so don’t be afraid to get creative!
If you’re looking for a heartier dish, consider adding eggs to casseroles or quiches. These dishes are often packed with veggies and lean protein, making them perfect for a healthy meal. Eggs can also be used as a binding agent in recipes like meatloaf or burgers, which helps to keep them moist and flavorful.
Enjoy them as part of a healthy breakfast
Eggs are a great way to start your day. They’re filling, nutritious, and can help you lose weight. Here are some tips for enjoying eggs as part of a healthy breakfast:
-Add eggs to your favorite breakfast foods. Scrambled eggs go well with toast, omelets can be enjoyed with a side of fruit, and hard-boiled eggs can be added to a salad or a grain bowl.
-Make sure you’re getting enough protein by including eggs in your diet. Eggs are a good source of protein, and they’re also low in calories and fat.
-If you’re struggling to get enough protein from other sources, consider adding an egg supplement to your diet. You can find these supplements at most health food stores.
Eggs are a very nutritious food.
They are a good source of protein and contain many essential nutrients.
Eggs have been shown to cause weight loss in several studies.
However, other studies show that they have no effect on weight.
It seems that the effect of eggs on weight loss may depend on the individual.