Are Eggs Good for Weight Loss? Here's What a Dietitian Has to Say

Whether you eat them boiled, scrambled or over-easy, eggs are a favorite breakfast staple for many people. But if an egg (or a few) is a part of your daily diet, you may wonder if eating them can help you lose weight. After all, eggs are full of protein, a nutrient that may contribute to a healthy weight. So, can eating eggs be part of a healthy weight-loss plan? 

Read on to learn if eating eggs helps with weight loss, how to incorporate them into a balanced eating plan, and how many eggs you should eat daily. 

Does Eating Eggs Help You Lose Weight?

Weight loss is a result of gradual behavior changes. A calorie deficit is necessary for weight loss, but it’s not the only factor that comes into play. Eating more protein and fiber, exercising, eating regularly throughout the day, and taking time to slow down and enjoy your meals all play a role in weight loss. All in all, losing weight rarely comes down to one thing, like eating a particular food. 

Adding eggs to your diet without any other lifestyle changes will not result in weight loss. Yet, incorporating eggs into a healthy diet may support your weight-loss goals. For instance, research reveals that eating eggs instead of cereal for breakfast increased post-meal satiety, meaning that the eggs kept people fuller longer, helping them eat less later on in the day. Why? The protein in eggs takes a long time to digest, which may keep you satisfied longer than quickly digested carbohydrates. So, eating eggs might reduce hunger and help you eat less overall.

Why Eggs Are Good for Weight Loss

Although eating eggs isn’t the only requirement for weight loss, adding them to your diet might help. Here are a few reasons eggs may be compatible with a healthy weight. 

High in Protein

A large egg contains 6 grams of protein, which may aid in weight management. However, protein on its own won’t help you lose weight. For instance, research finds that eating eggs may help with weight loss, but only when combined with a calorie-restricted diet.

Low in Calories

Not only are eggs a high-quality source of protein, they contain only 70 calories each. Two eggs have less than 150 calories and 12 grams of filling protein. Include them in your breakfast with some whole grains, like oatmeal or whole-wheat bread, and colorful fruits or veggies for a healthy, filling meal. Or ditch your usual protein bar snack and eat two hard-boiled eggs instead. 

Affordable and Convenient

Although the price of eggs is rising, they are still one of the cheapest proteins on grocery store shelves and are available at almost any supermarket. Plus, eggs are easy to cook—you can scramble one in a few minutes flat. Lastly, hard-boiled eggs are a portable protein for healthy snacking. 

Tips for Incorporating Eggs into a Balanced Diet

What happens to your body when you eat eggs every day? Lots of good things, like healthier skin, bones, vision, brain and heart health. Eggs are synonymous with breakfast, but they can also be a healthy part of any meal.

Here are some tasty ways to include eggs throughout the day:

• For breakfast: The egg options for breakfast are endless. Start your day with simple Spinach & Feta Mug Scrambled Eggs, Shakshuka, a savory oatmeal bowl, or Avocado Toast with Jammy Eggs. Or, try one of these 50 omelet ideas.
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  For lunch: Egg salad is an easy prep-ahead and portable meal, but a Ham &  Spinach Quiche is also a tasty lunch option. Eggs are also a great way to pump up the protein in a salad.
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  For dinner: Eggs make a satisfying topper for a noodle bowl, like ramen. They’re also a genius way to add protein to pasta, like this Easy Pea & Spinach Carbonara. Or, for a really simple dinner, try these 3-Ingredient Bell Pepper & Cheese Egg Cups.  

The Bottom Line

Eggs are convenient, affordable, versatile and easy to cook. And their protein can help you stay full, so they might help you lose weight. However, weight loss isn’t about one single food. It’s about your diet and lifestyle as a whole. If you’re trying to lose weight, go ahead and scramble up an egg or two. It’s the ultimate healthy fast food!