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Are Eggs Good For Weight Loss? Know The Benefits & Best Ways To Eat
It’s difficult to think of breakfast without including eggs in it. Eggs are versatile for cooking in varied forms. Each of us has a favourite egg recipe that is delicious, fulfilling, and highly nutritious. Do you know that eggs can also play a part in your weight loss journey? Eggs are low in calories and offer an array of nutrients such as protein, Vitamin B12, vitamin D and iron. Eggs boost the rate of metabolism and thus help people lose weight. In this blog, let’s explore the nutritional profile of eggs, their numerous benefits for weight loss and some delectable egg recipes.
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Nutritional Profile Of Eggs
Let’s have a look at the impressive nutritional profile of eggs.
| Nutrient | Concentration per 100 grams [1] |
| Calories | 77 |
| Carbohydrates | 0.6 g |
| Total fat | 5.3 g |
| Protein | 6.3 g |
| Vitamin A | 6% of RDA (Recommended Dietary Allowance) |
| Vitamin B2 | 15% of RDA |
| Vitamin B12 | 9% of RDA |
| Vitamin B5 | 7% of RDA |
| Phosphorus | 86 mg |
| Selenium | 15.4 mcg |
How Do Eggs Help In Losing Weight?
Are you planning to lose weight and worried about missing eggs in your diet? The good news is that eggs aid in weight loss, so you can continue to have them when following a diet. Eggs are rich in nutrients, adding very few calories to your diet. This helps in attaining satiety for a considerably long time. Eggs are also one of the richest sources of protein. A protein-rich diet assists weight loss by boosting metabolism and reducing appetite.
How Many Eggs To Eat Per Day For Weight Loss?
Nutritionists recommend consuming around 1-3 eggs daily to keep your cholesterol levels balanced and achieve weight loss goals. Excessive intake of eggs might cause digestive issues and weight gain. It is best to consume eggs in boiled or scrambled form. Avoid frying the eggs.
Benefits Of Eggs For Weight Loss
Let’s look at some of the impressive benefits of eggs for weight loss.
- Low In Calories: A meal of about two to three eggs helps you consume very few calories while feeling full and nourished. This is why eggs make it to the list of weight loss foods, as they offer the goodness of vitamins, minerals, iron, and protein while adding very few calories to your daily diet. [2]
- High In Protein: Eggs are rich in protein, and a protein-rich diet enhances body composition by decreasing fat mass and preserving fat-free mass. A high protein diet also increases the level of anorexigenic hormones, such as peptide-1, cholecystokinin, and peptide tyrosine-tyrosine, resulting in reduced appetite. [3]
- Increases Satiety: A meal with eggs boosts appetite-regulating hormones, reducing cravings. The high protein content in eggs also contributes to decreased appetite. Eggs have a low energy density and make you feel fuller for longer. [4]
- Boosts Metabolism: Eggs offer a protein boost to your diet, activating the thermic effect. Your body needs to burn more calories to digest proteins than fats and carbohydrates. This is called the thermic effect of food, which results in weight loss. [5]
- Rich In Essential Nutrients: Eggs are a powerhouse of nutrients such as potassium, vitamin D, vitamin B6, magnesium, calcium, iron, cobalamin and carbohydrates. That said, eggs offer wholesome nutrition while adding very few calories to your diet.
How To Eat Eggs for Weight Loss?
So now that you can add eggs to your weight loss diet, let’s look at some of the egg delicacies you can enjoy.
- Omelette: An omelette is a staple breakfast that offers a dose of protein while adding very few calories. An omelette breakfast or lunch can keep you satiated for a long time. Add your favourite vegetables, such as tomatoes, onion, capsicum, and mushrooms, to make the omelette healthier.
- Boiled egg: You can boil the eggs in water for 5-10 minutes and enjoy a power-packed breakfast enriched with protein and healthy fats.
- Scrambled eggs: Whisk eggs in a bowl and add milk, salt and pepper. Then, cook the eggs in a non-stick pan and enjoy a wholesome creamy meal.
- Egg salad: An egg salad is the perfect combination of protein and vitamins, and this scrumptious delicacy will keep your stomach full for hours.
- Poached egg: The outside shell is cooked while the yellow part remains uncooked in a poached egg. It is the perfect post-workout meal as it lends a boost of energy while adding very few calories.
- Baked eggs: Crack eggs in a greased muffin tin and bake for 5-10 minutes for a protein-enriched meal. You can add vegetables or nuts of your choice to enhance the nutritional content of the dish.
- Egg sandwich: Enjoy an egg sandwich made in whole grain bread and say adios to hunger pangs for hours.
- Oats Egg Omelette: Add a boost of fibre to your omelette recipe by adding oats to the beaten egg and relish a wholesome omelette.
Takeaway
Eggs can be among the most delicious, nutritious, popular and affordable additions to your weight loss journey. The best part is that you can try diverse recipes with eggs and make your weight loss diet enjoyable. So make sure you consume these protein-rich beauties regularly. You can consult a qualified nutritionist for a customised weight loss diet with eggs.
Frequently Asked Questions On Eggs For Weight Loss
Since boiled eggs require zero oil for preparation, they are slightly better than omelettes for weight loss.
Eggs help in weight loss, but you can’t achieve belly fat reduction just by eating eggs.
An egg white omelette is a wholesome meal rich in protein, which helps with weight loss.
Yes, boiled egg with milk is a good combination for breakfast, as you will feel full for longer with this low-calorie and high-protein meal.
Yes, boiled egg and avocado make the perfect weight loss breakfast option since both are low in calories and high in nutrients.
Yes, a half-boiled egg boosts metabolism and satiates hunger, making it an excellent choice for weight loss.
Hard-boiled eggs satisfy hunger and bless your day with a boost of protein and energy, so they are ideal for weight loss.
Both boiled eggs and scrambled eggs are good for weight loss. You can decide according to your taste.
Yes, egg yolk offers good fats. It helps satisfy hunger and regulates your appetite
It is best to start your day with boiled eggs for breakfast.
Both egg whites and yolk contribute to weight loss, so both are important.
Yes, egg on toast is good for weight loss. Make sure you use whole-wheat bread.
It is best to consult a nutritionist to set the limit according to your lifestyle.
