Eggs are a staple of several healthy diets, including low carb diets like keto, so it’s not surprising why many people often ask, “Are eggs good for weight loss?”
As one of the healthiest foods out there, eggs contain a few unique properties that make them a great addition to a healthy diet. They are rich in protein, high in healthy fats, and have many essential nutrients.
Related reading: Best Protein for Weight Loss
Although eggs used to have a bad reputation for being high cholesterol studies now show that eggs can be part of a healthy diet. Since the year 2000 major health organizations worlwide changed their advice on eggs and there is now no recommended limit on how many eggs people should eat, as long as you eat a varied diet.
In fact, eggs may even help you to lose weight. In this article, let’s find out why eggs may be suitable for weight loss.
Why Are Eggs Good For Weight Loss?
1. Eggs Are Low in Calories and Contain Many Essential Nutrients
Contrary to what many people think, eggs do not contain too many calories. Depending on its size, one hard-boiled egg contains only about 70 calories. But the best part is that eggs contain many essential nutrients that promote weight loss.
For example, eggs contains choline, a nutrient related to B vitamins. It is a source of methyl groups needed for many steps in metabolism. Therefore, adding eggs to your diet may help you to lose weight.
There are many ways to incorporate eggs into your low carb diet. For example, you can eat two hard-boiled eggs for lunch, along with a cup of low carb vegetables.
2. Eggs are High in Protein
Protein is an essential nutrient, especially for those following the low carb diet. In fact, if you’re following the keto diet, 10 to 20 percent of your calories should come from protein. Otherwise, you won’t be able to reap all the befits of a keto diet.
The best way to add protein to your keto diet is to eat eggs. One large egg contains approximately 6 grams of protein. And just like with any protein-rich food, eggs are incredibly filling, which prevents you from overeating.
Related reading: Will High Protein Low Carb Shakes Help Me Lose Weight?
Research shows that eating protein-rich meals can increase satiety or the feeling of fullness. The study also suggests that eating high protein foods at breakfast can reduce caloric intake throughout the rest of the day.
3. Eggs Can Boost Metabolism
Eggs have been shown to enhance metabolism through a process known as the “thermic effect of food,” where the body needs to use extra calories in digesting and processing nutrients from foods.
Related reading: Which Foods Speed up Metabolism Best on Keto?
While fats and carbohydrates may also boost metabolism, they are to a lesser extent compared to protein. A 2014 study has looked into the effects of macronutrients on metabolism. It revealed that fats would only increase metabolic rate by 3%, carbs by 5 – 20%, and protein by 15 – 30%.
Related readaing: 5 Simple Ways To Boost Your Metabolism To Lose Weight
From this, it’s safe to conclude that eating high protein foods like eggs may help burn calories faster than eating foods high in fats or carbs.
How To Eat Eggs for Weight Loss
So, are eggs good for weight loss? Yes, they are. As stated above, eggs are low in calories and have many essential nutrients to help with weight loss. In addition, eggs are high in protein and are very filling, which keeps you from overeating.
Above all, eating eggs may help to boost your metabolism, which is necessary for weight loss. But, how do you eat eggs to lose weight?
There is no hard and fast rule on eating eggs to lose weight. However, eating at least one egg every day is perfectly healthy.
Eggs and Cholesterol
Egg yolks are high in cholesterol and it used to be thought that eating eggs would raise blood cholesterol but that is generally not true. The liver normally produces cholesterol and when you eat food with cholesterol the liver does not make as much so blood levels do not rise.
In fact some researchers have shown that eating eggs actually improved the good HDL cholesterol and insulin sensitivity in people with metabolic syndrome.
Most people, including those following the keto diet, tend to eat meats together with eggs. Instead of eating meats with your eggs, try to eat them with low carb vegetables or avocados. For lunch or dinner, top a healthy low carb salad with a poached egg.
Related reading: Low Carb Asparagus Egg and Bacon Salad
To kill any harmful bacteria in eggs, make sure you cook them well or until such time that the yolks are firm. Here are some of the healthiest ways to cook eggs:
- Fried — when frying your eggs, make sure to use minimal amounts of oil. Use healthy oils such as ghee, avocado oil or coconut oil.
Of course, there are several other ways to cook eggs. There are many suitable and tasty egg recipes online. Several that have been published on this blog are this low carb Breakfast Skillet Recipe and Keto Brussels Sprouts, Egg, and Bacon Bake.
Here’s an Easy Keto Vegetable Frittata Recipe that you might want to try:
Easy Keto Vegetable Frittata Recipe
- 2 tbsp avocado oil
- 8 large free range/pastured eggs
- 1 cup organic bell peppers, cut into strips
- 1 ½ cups mushrooms, sliced
- 1 cup zucchini, cut into quarter
- ¼ cup heavy cream
- ¼ tsp black pepper
- ¾ tsp Redmond Real Sea Salt
- ⅔ cup shredded Cheddar cheese
1. Preheat oven to 350°F/176°C
2. Heat the oil in a 10-inch iron skillet over medium heat.
3. Add the vegetables (bell peppers, mushrooms, zucchinis). Sauté for 6 – 10 minutes and stir occasionally. Cook until the vegetables are just beginning to turn golden and softened.
4. Meanwhile, in a large bowl whisk the eggs, salt & pepper, and cream.
5. Pour the egg mixture into a pan, add the Cheddar cheese and stir together.
6. Place the skillet in the preheated oven. Bake for 15 to 20 minutes or until the top is puffy but set in the center.
7. Remove from the oven and cool for a few minutes before serving
Are eggs good for weight loss? Overall, eggs are a great food to add to your low carb diet or any weight loss diet. They are low in calories and have plenty of essential nutrients. Their high protein content can help you lose weight by keeping you feel full longer, preventing overeating.
Eating eggs for breakfast can prevent you from consuming extra calories later in the day. In addition, eggs can help boost your metabolism, which further aids in weight loss.
When it comes to adding eggs to your weight loss diet, make sure to prepare them with healthy oil. Eat them with other nutrient-rich foods such as low carb veggies and avocados, or use them in healthy recipes, such as the Keto Vegetable Frittata.