Are Eggs Good For Weight Loss? Egg Eating Tips 2024

Millions of Americans are trying to lose weight. According to the CDC,^[1] nearly 50% of US adults tried to lose weight in the last 12 months. Attempting weight loss is so common because there is an obesity epidemic^[2] in the United States. Many people recognize the health risks of being overweight or obese and are attempting to take control of their health.

Losing weight is not easy, but with a well-thought-out plan, you can be successful. Adding dietary supplements and choosing nutritious foods will help. Dieters often wonder which foods are best for weight loss.  A common question is, are eggs good for weight loss? Adding the best fat burner may also help, but focusing on nutrient-dense foods, like eggs, is the key to long-term success.

Are Eggs Good For Weight Loss?

Yes, eating eggs is good for weight loss. Eggs are high in protein,^[3] which means you feel full longer and eat less overall. 

Multiple studies show that eating eggs in the morning is a healthy breakfast to lose weight. A high protein egg based breakfast breakfast starts your day off right. This is, in part, because protein takes longer to digest, leaving you satisfied and less likely to overeat at the next meal.

Although eggs are good for weight loss, not all egg dishes have the same nutrient content. How you cook the egg impacts the nutritional value of the meal. Adding extra saturated fat, from mayonnaise or cooking oil, can negatively impact an egg dish. We discuss which egg preparations are best for weight loss.

Are Boiled Eggs Good For Weight Loss?

Hard-boiled eggs are a nutrient-dense good that may contribute to weight loss. Eggs provide lean protein and several nutrients^[4] that protect against chronic diseases like lutein, vitamin D, selenium, and vitamin A.

Eating hard-boiled eggs is an excellent way to get the nutritional benefits of the eggs without adding any excess saturated fat to your diet. Frying eggs or adding mayonnaise to the egg yolk adds extra calories from fat which reduces their nutritional benefits. With hard-boiled eggs, you just cook, peel, and eat.

Are Scrambled Eggs Good For Weight Loss?

Scrambled eggs can be good for weight loss, as long as excess saturated fat is not used to prepare them. Many people add cheese and bacon to their scrambled eggs. Although this may taste good, it adds to the saturated fat that you are consuming.

Try cooking scrambled eggs in a hot skillet using a plant-based oil, like canola oil.^[5] Canola oil is low in saturated fat and won’t detract from the nutritional benefits of the eggs. Another option is to cook scrambled eggs in the microwave, without adding any extra oil.

To cook scrambled eggs in the microwave, crack the eggs into a microwave-safe bowl and whisk them with a tablespoon of milk and a pinch of salt. Microwave for 30 seconds and then stir the eggs. Repeat this process until the eggs are the consistency that you want.

Are Deviled Eggs Good For Weight Loss?

Deviled eggs are delicious, but they are not ideal for weight loss. The basic recipe for deviled eggs is to remove the yolk from hard-boiled eggs and mix it with mayonnaise. Other additions include dijon mustard, vinegar, and Worcestershire sauce which are not caloric. But adding mayonnaise adds saturated fat and cholesterol to the dish, which takes away from the health benefits of eggs.

For people who really like deviled eggs, try using a light mayonnaise and a non-fat Greek yogurt instead of regular mayonnaise. By making small adjustments to the deviled egg recipe, you can make it healthier and better for weight loss.

Are Fried Eggs Good For Weight Loss?

Fried eggs that are cooked in saturated fat, like butter, are not good for weight loss. Cooking with saturated fat should be minimized because saturated fat^[6] increases blood cholesterol and any fat contributes to weight gain. If you enjoy fried eggs, heat an unsaturated fat, like canola oil or olive oil, in a non-stick skillet and then cook the egg. By doing this, you minimize the saturated fat that you are adding to your egg dish.

What’s In An Egg? 

Eggs are a nutrient-dense food that is low in calories. The one downside to eggs is that they are high in cholesterol. However, multiple studies have shown that incorporating eggs into a well-balanced diet does not raise the total cholesterol level^[7] of most people.

According to the USDA^[8] one hard-boiled egg is 77 calories and provides the following nutrients:

• Calcium 48 mg
• Iron 1.67 mg
• Magnesium 11.4 mg
• Phosphorus 184 mg
• Potassium 132 mg
• Sodium 129 mg
• Zinc 1.24 mg
• Selenium 31.1 µg
• Thiamin 0.77 mg
• Riboflavin 0.419 mg
• Vitamin B-6 0.062 mg
• Folate, total 71 µg

Eggs^[9] are divided into 2 compartments, the egg yolk and the egg white. Both the yolk and the white are high in protein. However, the yolk is much richer in other nutrients than the white. In fact, egg yolks contain all vitamins except vitamin C (ascorbic acid). Eggs do not contain any fiber and have less than 0.7% carbohydrates.

A key benefit of eating eggs for weight loss is their high-quality protein.^[10] A diet high in protein helps you lose weight because protein takes longer to digest and leaves you feeling full longer. Moreover egg proteins are easily digestible. This is important because not all proteins are easily broken down into smaller amino acids. Amino acids, the building blocks of proteins, are used by cells for many functions.

How To Eat Eggs To Support Weight Loss

Many people wonder, are eggs good for weight loss? The answer is yes but in moderation. Eggs are an excellent source of protein and are low in calories. Eating 1-2 hard-boiled eggs per day may help you lose weight. Research shows that starting your day with a high-protein breakfast^[11] reduces your calorie intake throughout the day. Having 1-2 eggs for breakfast with a good source of fiber, like fruit or vegetables, is a great way to load up on protein and fiber in the morning.

Although eggs are quite nutritious, they do not contain any fiber.^[12] Consuming fiber has many benefits. These include helping maintain blood sugar levels, serving as a natural laxative, and helping restore normal bacteria flora in the gastrointestinal tract. If you eat an excessive amount of eggs you will have difficulty getting enough fiber in their diet. Also, it is difficult to stick to a restricted diet long-term. Most people who lose weight and keep it off make sustainable lifestyle choices. Eating a diet too high in eggs is not sustainable or recommended for most people.

Conclusion

Many people are trying to lose weight. According to recent research, as much as 50% of the adult US population tried to lose weight^[13] in the last year. People in this category often wonder, should I try a fat burner? Fat burners may help you shed extra pounds, but long-term weight loss is best achieved with diet and lifestyle modifications. People who try fad diets and supplements often learn that without fundamental changes to their diet and exercise routine, the pounds pile back on when they stop the supplement or the fad diet.

Incorporating eggs, and other foods high in protein,^[14] is an excellent way to jump-start your metabolism. Protein takes longer to digest than other types of food, so you feel full longer and eat less overall. Eggs are also nutrient-dense, containing all the vitamins except vitamin C, also known as ascorbic acid. 

Pairing eggs with fruit and vegetables is a great way to get the health benefits of eggs while adding fiber to your diet. Fruit and vegetables are both high in fiber. Since eggs do not have any fiber, you need to pair eggs with other foods to eat a well-balanced diet.

People who are embarking on a weight loss journey often question, how long does it takes to lose weight? The answer to this question is different for every dieter. 

With the right tools and mindset, you can be successful. An important first step is to be realistic about your weight loss goals. You may lose weight in a week following a strict diet, but those pounds will come back if you don’t make sustainable changes to your diet. Instead of focusing on rapid weight loss, try incorporating high-protein foods, like eggs, into your diet. Making this simple dietary change may help you lose the extra pounds and you’ll be more likely to keep the weight off because it is easy to continue eating high-protein foods.