Are Eggs Good for Weight Loss? Experts Share the Best Way to Eat Them for Fewer Calories
Doctors explain how this protein-packed food can help curb cravings and boost your metabolism
It’s no secret that a balanced diet plays a critical role in supporting weight loss. What’s trickier to figure out is which foods are actually helpful for losing weight, and which may be holding you back from reaching your goals. When it comes to eggs, for example, you can find all sorts of conflicting information online. So we decided to cut through the noise and head directly to the experts to answer a simple question: Are eggs good for weight loss?
How eggs support weight loss
If you’re an egg fanatic, we have good news: Eggs are one of the best foods to incorporate into your weight-loss diet.
“For those trying to shed some pounds, eggs could be an extremely good option,” says Courtney Scott, MD, medical director of Momentous Recovery Group. “Eggs are rich in protein, which is well-known to enhance feelings of fullness while keeping hunger at bay. This eases the calorie-intake hurdle.”
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In other words, our protein intake makes us feel fuller on fewer calories. A high-protein breakfast of three scrambled eggs may contain the same amount of calories as a bowl of cereal. The difference is that those eggs will keep you satiated for a lot longer, warding off cravings and the urge to overindulge on extra calories throughout the day.
Eggs contain more than just protein
Being rich in high-quality protein isn’t the only reason why eggs are so great for weight loss. “Eggs offer vitamin D, choline and many other important nutrients crucial to your health,” Dr. Scott says. “Eggs can boost your metabolism and help maintain muscle tissue during weight loss.”
Choline is essential for many bodily functions, including cellular messaging, fat metabolism and healthy functioning of the nervous system. But according to research published in the journal Nutrition Reviews, many of us aren’t getting enough choline in our diets. That’s why incorporating eggs into a healthy plan can also improve your health and wellness as a whole (beyond just weight loss).
The best way to prepare eggs for weight loss
Replacing low-protein foods with eggs in your diet is a great first step. But to really boost your weight-loss results, experts recommend cooking your eggs in a specific way.
“Boil your eggs instead of frying them,” says Meegan Gruber, MD, PhD, a board-certified plastic surgeon. “Boiled eggs don’t need added fat, so they’re lower in calories. They also tend to keep your blood sugar steady longer than fried eggs.” The same goes for poached eggs.
Eating egg whites without the yolk is another way to reduce calories, although this method also cuts down on the amount of nutrients you’re getting.
“Egg whites instead of whole eggs can make protein last longer,” Dr. Gruber explains. “Each white has only 17 calories and 3.6 grams of protein. However, yolks have most of the vitamins and good fats, so eat at least one whole egg daily if your cholesterol levels and caloric diet allow it.”
How many eggs a day should you eat?
The Mayo Clinic says healthy people can safely eat up to seven large eggs per week (one a day) without impacting their cholesterol levels. If you’re worried about cholesterol, though, it’s always a good idea to talk with your doctor before committing to an egg-heavy diet.
And if you can’t bear the thought of giving up fried or scrambled eggs, you can still use a few tricks to cut down on calories and maximize their weight-loss benefits.
“If you want to scramble eggs, use a nonstick pan with a teaspoon of olive oil or a light mist of cooking spray,” Dr. Gruber recommends. “Eat eggs with non-starchy veggies (like spinach, peppers and mushrooms) or whole grains (like a slice of whole-grain toast) to feel fuller and get more fiber.”
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