Are Eggs Good For Weight Loss: Benefits And How To Consume Eggs For Weight Loss?

Medically reviewed by G. Liakeas, MD FACT CHECKED

Eggs are known to be the staple for breakfast. However, they are quite versatile and could be incorporated into any meal, even in a snack. Additionally, eating eggs has several positive health effects.

Although eggs have a reputation for being both good for weight loss and healthful because of their high protein content, the medical community has always mistreated eggs.

Therefore, it seems sensible that there could be some ambiguity around the topic of whether eggs are effective for weight loss. 

Good fats like omega-3 acids and high-quality protein could both be found in large quantities in eggs. So, eggs are considered to be healthy by several individuals and this includes any potential weight loss benefits.

Eggs also contain significant amounts of numerous important minerals and vitamins, including phosphorus, zinc, calcium, and vitamins A, D, B12, and B2.

Including eggs in your regular diet may help you achieve and sustain your weight loss objectives over time, even if eating an egg couldn’t instantly make you lose weight. 

Today, we will be looking at whether eggs are good for weight loss.

are eggs good for weight loss

The majority of eggs are chicken eggs and range in weight from 40 to 60 grams. A maximum of 2 or 3 eggs are commonly used when you have an egg supper or snack.

You could get various nutrients from eggs. A serving of 100 grams of eggs contains the following:

  • Protein: 12.5 grams
  • Energy: 145 calories
  • Total fat: 9.52 grams
  • Carbohydrate: 0.73 grams
  • Calcium: 58 milligrams
  • Total dietary fiber: 0 grams

Although the majority of the lipids in eggs are healthful polyunsaturated and monounsaturated fats, they were long thought to be an issue.

Trans fat levels in eggs are very low. Saturated fatty acids, which are unhealthy nutrients, make up only around a third.

The nutrients in boiled eggs are similar to those listed above. However, depending on how you boil your eggs, a lot of nutritional information varies.

Depending on the cooking method, omelets, scrambled eggs, and fried eggs have different nutritional values. Each teaspoon of butter or oil could add 60 calories to your egg supper.

Benefits Of Having Eggs For Weight Loss

The following are some of the benefits of eating eggs that will help in weight loss

  1. Egg Yolks Speed Up Metabolism

    The egg yolk, or the yellow portion of an egg, contains a substance known as choline. It is well known that this element provides your body with a large number of nutrients.

    However, the body could only synthesize a minimal amount of choline from other foods since there is a finite amount of choline in other foods.

    You may increase your choline intake and make sure you are receiving the right levels to benefit from this nutrient by eating eggs.

    142 milligrams of choline, or more than 1/4th of the recommended daily intake of 500 mg, are found in a single large egg.

    Increasing dietary choline intake results in reduced body mass among athletes and much better performance.

    So, always remember to eat the egg yolk so that you get the immense benefits of eggs for faster weight loss and metabolism.

  2. Has Wholesome Fats

    I would be busting the largest weight loss fallacy currently prevalent. That is, eating fat makes you fat. 

    Similar to protein and carbs, fat is a necessary macronutrient that should make up 25% to 30% of your daily calorie requirements.

    Fat is very necessary for the absorption of fat-soluble vitamins like vitamins E, D, and since they aid in fat burning and speed up metabolism rather than slowing it down.

    If you have to avoid fats, choose egg yolks for their wholesome fats rather than processed and trans fats.

  3. Enhances Mood For Weight Management

    Stress and gaining weight go hand in hand. It is more likely for those with mental illnesses like anxiety and depression to have weight gain.

    They also struggle with their incapacity to lose excess weight. Eggs include choline, which helps improve muscle control, mood, memory, and other mental processes.

    So, an egg diet may help you manage your mood, which could then speed up your metabolism and therefore promote weight loss.

  4. Minimizes Bloating

    Bloating is a result of poor eating habits that could harm your health and lead to weight gain.

    One of the main causes of a bloated stomach is eating uninvited food. It’s difficult to give up outside food, especially if you are a working person.

    However, avoiding junk food and eating boiled eggs for breakfast could significantly reduce the risk of developing a bloated stomach and weight gain.

    If you have boiled eggs for breakfast instead of anything unhealthy, you will feel lighter.

How Many Eggs A Day Could You Eat?

This question does not have a universally applicable solution. The amount of eggs you could eat depends on your health goals, protein needs, and calorie needs.

Recent medical advice, however, advises consuming no more than 7 eggs each week if you are at risk for heart disease.

Many people who find a link between an increased risk of cardiovascular disease and egg consumption also discover links between other risk factors for heart disease and higher egg consumption.

Because everything you eat interacts with your body to either hurt or benefit it, the science of nutrition is complex and it is not enough to concentrate on a single food.

For the majority of people, eating eggs daily is probably not a problem if you are eating a nutritionally dense diet with a mix of lean protein, high-fiber foods, and healthy fat.

If you have any cardiovascular issues or are not sure about your health, speaking with your doctor or consulting a trained dietitian is always a good idea.

Is Having Eggs Daily Safe?

One of nature’s most ideal foods, eggs are also one of the most delicious foods. Eggs could be prepared in a number of different ways, and the majority of people could eat them every day.

The daily egg suggestion has a few exclusions. You should exclude eggs from your diet if you are sensitive to them or have an allergy to them.

Additionally, you should completely avoid or cut back on them if you have a hypersensitivity to the cholesterol in them.

However, only 35% of people are considered hyper responders, which means that eating eggs regularly causes their levels of both HDL (high-density lipoprotein) and LDL (low-density lipoprotein) to rise.

Consult with your primary care physician and have your blood tested to find out whether you are a hyper responder. They’ll assist you in deciding whether eggs are healthy for you.

However, most people won’t see an increase in their cholesterol levels as a result of eating eggs frequently.

In fact, it has been shown that the nutrients in this incredibly rich protein source help to offer illness protection and improve health.


A diet heavy in protein, such as one centered on eggs, may increase your ability to burn more calories and aid in weight loss. A high-protein diet like eggs could contribute to more weight loss than a diet high in carbs could.

If you eat eggs every day, they could be an incredibly healthy source of protein that is cheap and also has some potential health benefits.

Eggs are nutrient-dense foods that are high in minerals, vitamins, and protein that could keep you well-fueled and satisfied throughout the day.

Nevertheless, if you have heart disease or have a risk of developing it, you should be mindful of the fact that they are high in cholesterol and saturated fat.

If you prefer to eat eggs every day, minimizing the egg yolks and consuming more egg whites may be a healthy option for persons with heart disease.