1 large egg (50 g) has:
- 0 carbs
- 6 g protein (12% daily value)
- All 9 essential amino acids and all B vitamins
- 1 mcg vitamin D (6% DV)
- 0.4 mcg B12 (15% DV)
- 147 mg choline (25% DV)
If you are planning to lose weight, most nutrition experts would recommend the humble and well-loved egg. Not only does it give you the required nutrition, it also keeps you sated longer.1 This is why the egg features as an essential breakfast component for weight watchers. But do all egg preparations help you lose weight? No, it’s best to have hard-boiled eggs (or poached eggs) to lose weight. Here’s why.
1. A Hard-Boiled Egg Has Just 70 Calories
For all the essential nutrients it provides, an egg is surprisingly low in calories. With just 70 calories per egg, coming from the fat and not carbs,2 an eggilicious brekkie that typically contains 2–3 eggs adds just about 200 calories to your diet. And you know cutting down on calories is the first step to becoming lighter.
You could also have your egg poached. But don’t fry it if you want to restrict calorie intake. Frying eggs in olive oil may be a healthier option, but even that adds calories.
But here’s the catch. Whether you like it or not, you need to stick to hard-boiled eggs because any other style of cooking can alter the calorie content of the meal, especially if it involves frying. Frying can hike the calorie count to 90 calories.
2. Hard-Boiled Eggs Keep You Full Longer Than Cereals
Much of the egg’s weight loss property can be attributed to its protein content. Foods high in protein, fiber, and water are known to promote satiety – a feeling of satisfaction after a meal so that you don’t have to eat the next meal too soon. Egg is one of the foods that features high on satiety index.3
However, high-fat foods have been seen to reduce satiety. So fried eggs, while perhaps tastier, are not as satisfying. Your best option is again the hard-boiled eggs.
Do note that a breakfast of hard-boiled eggs can help you lose weight only if you reduce the total calorie intake.
An egg can give you a lot more satiety (50% higher on the satiety index) than white bread or ready-to-eat cereals. So if you had an egg for breakfast one day and a bagel of equal weight another day, you’d eat fewer calories at lunch on the day of the egg breakfast. And this decrease in energy consumption lasts for about 24 hours after the breakfast.4
3. Hard-Boiled Eggs Have Proteins That Boost Metabolism
Eggs are a protein-rich food. With around 6 g protein per egg (almost 12 percent of daily protein requirement), it is the best bet if you are on a weight loss diet. Most diet plans strongly recommend high-protein-low-carb meals to shed those extra kilos.
Proteins in eggs increase muscle mass. As a result, you burn more calories even when you are resting.
A high-protein and low-fat diet does not only reduce fat but also helps maintain reduced fat stores in the abdomen for a long time.5 It does this by increasing thermogenesis or heat production in the body. This in turn increases the metabolic rate and burns more calories.6 7
The thermic effect of food also contributes to the satiety which in turn supports weight loss and weight maintenance.8
Should You Eat Egg Yolks If You Have High Cholesterol?
If you are healthy, eating 1 egg a day does not increase your risk for coronary artery disease or stroke.9 But can you eat eggs for weight loss if high cholesterol is the reason behind your overweight or obesity, given that 1 large egg meets 62% of your cholesterol requirement? Experts and dieticians have long recommended skipping the yolk and eating the whites of up to 3 eggs a day. But modern research begs to differ.
Eat omega 3-enriched eggs to reduce triglycerides and increase HDL cholesterol.
Cholesterol-rich foods do not necessarily elevate your blood cholesterol levels except when you are hyper-sensitive. Even then, egg cholesterol changes the more harmful smaller LDL cholesterol in your blood into bigger molecules. Whole eggs also increase HDL cholesterol, which flushes out extra LDLs.
So you could eat 1 whole egg every day even if you have concerns about your blood lipid levels. Just make sure you don’t gorge on other sources of saturated fats.
Should You Eat Eggs If You Are Diabetic?
If diabetes is the reason behind your weight gain or overweight status, it’s safe to have about 2 eggs a week. More than 6 eggs a week has been linked to a higher risk of heart disease in diabetics.10
Beginning your day with an egg meal boosts metabolism, keeps you satiated for long, fills you with nutrients, and takes care of your protein need for the day. Don’t worry about the cholesterol count, but have fewer eggs if you have diabetes.
|↑1, ↑2||Egg Nutrition Facts. American Egg Board.|
|↑3||Satiety Index. Satiety Index.|
|↑4||Vander Wal, J. S., A. Gupta, P. Khosla, and N. V. Dhurandhar. “Egg breakfast enhances weight loss.” International Journal of Obesity 32, no. 10 (2008): 1545-1551.|
|↑5||Due, A., Sk Toubro, A. R. Skov, and A. Astrup. “Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomized 1-year trial.” International journal of obesity 28, no. 10 (2004): 1283-1290.|
|↑6||Johnston, Carol S., Carol S. Day, and Pamela D. Swan. “Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.” Journal of the American College of Nutrition 21, no. 1 (2002): 55-61.|
|↑7||Westerterp, Klaas R. “Diet induced thermogenesis.” Nutrition & metabolism 1, no. 1 (2004): 1.|
|↑8||Crovetti, R., M. Porrini, A. Santangelo, and G. Testolin. “The influence of thermic effect of food on satiety.” European journal of clinical nutrition 52, no. 7 (1998): 482-488.|
|↑9, ↑10||Qureshi, Adnan I., M. Fareed K. Suri, Shafiudin Ahmed, Abu Nasar, Afshin A. Divani, and Jawad F. Kirmani. “Regular egg consumption does not increase the risk of stroke and cardiovascular diseases.” Medical Science Monitor 13, no. 1 (2006): CR1-CR8.|