Is it OK to eat eggs every day for weight loss? (2023)

Can I eat eggs everyday to lose weight?

Adding eggs to your diet may be one of the easiest things to do if you're trying to lose weight. They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

So someone on the egg diet would likely eat at least three eggs a day, but it's also possible to have more — especially if eggs are the only food you're eating. That might lead to weight loss in the short term, since eggs are relatively low in calories (a large egg has 78 calories).

Without a doubt, there are a multitude of benefits to eating eggs every day. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants.

Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.

If you're trying to cut back on calories, choose poached or boiled eggs. These cooking methods don't add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.

Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal. (These foods will fight belly fat, too.)

The thermic response of food is a mechanism that increases metabolism by up to 80–100 calories per day while consuming a high-protein diet. Therefore, high-protein foods like eggs can increase calorie consumption to boost weight loss.

A small study in 38 healthy adults found that as many as 3 eggs per day improved LDL and HDL levels and the LDL-to-HDL ratio. Yet, experts might shy away from suggesting more than 2 eggs per day, with many still suggesting that you stick to 1 ( 34 ).

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

Fat and cholesterol contribute to heart disease. A 2021 study found that the addition of half an egg per day was associated with more deaths from heart disease, cancer, and all causes. For every 300 milligrams of dietary cholesterol consumed per day, mortality risk increased by up to 24%.

What are 5 benefits of eating eggs?

Eggs are high in nutrients

They're high in vitamins A, B5, B12, and B2, folate, phosphorus, and selenium. They also have a good amount of protein at 6 grams, found mostly in the white part of the egg. This is all while being relatively low in calories, at 77 calories per egg.

Eggs are a source of saturated fat and too much saturated fat has been shown to raise total cholesterol and LDL (bad) cholesterol levels, risk factors for cardiovascular disease.

Eating eggs, particularly for breakfast, can be an excellent addition to a healthy weight loss diet. Eggs do not aid in weight gain; what aids in weight gain is a caloric surplus. If you consume more eggs than your maintenance calories, you will be in a caloric surplus and will gain weight.

The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it's unlikely that you'll stick to this way of eating, experts say.

How to eat eggs for weight loss. The key is to incorporate them into a healthful diet. It seems that eating eggs at breakfast is the best approach, because this may reduce the number of calories a person consumes throughout the rest of the day. Eggs are nutritious and easy to prepare.

Boiled eggs are more nutritious than other types of eggs because they are cooked without oil or butter, which adds additional calories and fat to the finished product. In comparison, one large fried egg contains 90 calories and 6.83 grams of fat, of which 2 grams are saturated.

Poached or Boiled

Poached and boiled eggs are great because you literally just need water – no oil, fat, or butter is necessary. By poaching or boiling an egg, you also limit the egg's exposure to the air, therefore reducing oxidation to the yolk and maximizing the amount of nutrients in the egg.

Are boiled eggs good for losing weight?

Weight Loss

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight.

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.

The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.

Yes, having eggs before bed can help improve your sleep. Because eggs are an excellent source of tryptophan, melatonin, and vitamin D, they can enable some people to experience better sleep. If you struggle with falling asleep on a regular basis, consider having an egg or two a couple of hours before going to bed.

Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

There is no specific number of eggs that a person should eat as part of a healthy diet. Experts once considered eggs to be an unhealthy food source in terms of high cholesterol and heart problem concerns. The fact that egg yolk contains a high level of cholesterol was the primary cause of this belief.

Intake of up to 3 Eggs per Day Is Associated with Changes in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults.

A number of studies suggest that about one egg a day has no adverse effect on health outcomes. A study in my lab found that eating two eggs daily for six weeks also had no harmful effects in healthy adults, and we are even seeing similar results in people with high cholesterol.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

Why is it important to refrigerate eggs?

Storing your eggs in the fridge is the best way to keep bacteria under control. As an added bonus, it also keeps eggs fresher for much longer than storing them at room temperature.

These veggies contain tons of important nutrients and anti-inflammatory compounds. "For example, tomatoes are rich in lycopene, an antioxidant compound that is thought to have anticancer properties and may play a role in skin health," explains Beaver.

Egg consumption has no significant effects on systolic and diastolic blood pressure in adults.

Eggs are a nutrient-dense food that's packed full of protein, vitamins, and minerals (6). By itself, it's unlikely to lead to weight loss, but the theory behind this diet states that you need to eat only eggs every day for 10 days in order to lose weight.

The boiled egg diet is a dietary pattern that includes high amounts of eggs, lean protein, non-starchy vegetables and low-carb fruits. This diet is considered to be low-calorie and low-carb. It claims a potential weight loss up to 25 pounds within 14 days.

The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it's unlikely that you'll stick to this way of eating, experts say.

In conclusion, the 14-day boiled egg diet can help to trim off unwanted pounds, it is easy to follow, and it includes simple and healthy foods. However, it is still overly restrictive, and you can gain weight once you go back to your regular eating habits.

Eating six eggs a day to lose weight isn't advisable. Not only would it lead to an excessive intake of cholesterol, but it's not the type of diet that you can follow long term.

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

How many eggs should I eat if I want to lose weight?

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.

The boiled egg diet is based on the idea that eating at least two or three hard-boiled eggs per day can help you lose weight.

That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.

The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.

Fat and cholesterol contribute to heart disease. A 2021 study found that the addition of half an egg per day was associated with more deaths from heart disease, cancer, and all causes. For every 300 milligrams of dietary cholesterol consumed per day, mortality risk increased by up to 24%.

Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables. Eggs are high in protein and several important nutrients.

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development.