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Are Eggs Good for Weight Loss?

Many still wonder if eggs are good for weight loss because although they are a good source of protein, they also contain cholesterol. Today we will discuss the facts and see why are eggs good for weight loss or not.

Eggs Are Good for Weight Loss
Eggs Are Good for Weight Loss Photo by Healthline

To begin with, eggs have a good source of protein so they can help with building muscle and weight management. While eating an egg won’t magically make you lose weight, incorporating the food into an otherwise healthy diet could help you reach and maintain your goals over time, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers.

Eggs are low in calories

I love to eat boiled eggs in the morning for protein. They also keep me feeling fuller throughout the day. I only eat egg whites and no more than two. One egg contains about 60 calories, six grams of protein, and four grams of fat. This makes it a very low-calorie source of protein.

Eggs are also packed with nutrients. “An egg is a good source of several B vitamins, and provides meaningful levels of immune-supporting nutrients, like zinc and selenium,” says Samantha Cassetty, MS, RD, a nutrition and wellness expert based in New York City.

Other benefits of eggs

In one study, when 152 overweight or obese people ate either two eggs in the morning or a bagel for eight weeks, the egg eaters had a 61 percent larger decrease in their BMI, a 65 percent greater amount of weight loss, a 34 percent larger decrease in their waist line, and a 16 percent greater decrease in their body fat by the end of the study, per research in the International Journal of Obesity.

Eggs have a good source of vitamin D and its excellent source of protein makes it fit in several diets such as the keto diet and other low-carb diets. Eggs are budget friendly like veggies so you don’t have to break the bank to eat healthy.

Best ways to eat eggs for weight loss

My favorite way to cook eggs is to boil them and I usually have oatmeal and wheat bread with it. If weight loss is your goal, you’ll want to eat your eggs without bacon, hash browns, and white bread with butter, Angelone says. “Those calories add up quickly and can derail most any weight-loss efforts,” she points out.

How many eggs to eat per day?

I usually do not eat more than two eggs per day. Some experts say that you can eat them everyday and it will not affect your cholesterol. I like to switch it up sometimes just to add variety.  “Although some people can eat them every day, it is important for good health to eat a varied diet and not eat the same thing every day,” Angelone says.

Are eggs good for weight loss?

Eggs are good for weight loss because they are a good source of protein and can fit into any diet. Experts do believe eggs may even help you lose weight.