Eggs for Weight Loss: Fact or Fiction?

Bowl with red cabbage, lambs lettuce, carrot, tomato, avocado, fried egg, pine nut, feta cheese and pomegranate seeds, vegetarian
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Several studies have shown that eating eggs for breakfast (compared to a bagel-based breakfast with a similar calorie count) could help people lose weight. In one study, the group who ate eggs for their morning meal ended up eating fewer calories during the following 36 hours than the bagel-eating group. And in another study, those who ate eggs in the morning lost twice as much weight than bagel eaters.

Another purported reason why eggs can be weight loss tools has to do with their high protein count. Research has shown that protein may prevent blood-sugar spikes, and fewer blood-sugar spikes equal fewer food cravings.

It's not surprising that studies show a relationship between morning egg eating and lower overall caloric intake. Protein is filling and it energizes you for a long time. So eating protein early will help stave off mid-morning cravings and keep you satisfied until lunchtime.

That said, it's important to note that these studies compared weight loss between groups that ate meals with similar calorie counts. And calories still count when it comes to weight loss. So this is not an excuse to down a four-egg cheese omelet every morning.

It's also important to note that a majority of filling protein is found in egg whites. While a whole large egg has around 72 calories and 5g fat, each egg white has about 17 calories and no fat.

So, stick with satisfying eggs in the morning rather that bagels and pastries that are high in carbs and calories and not that filling. But pay attention to calories and consider lightening up those egg breakfasts by going half whole eggs and half egg whites.

Eggs are also a great addition to lunch and dinner and the hard-boiled variety is one of the world’s most underrated snacks.

Here's some inspiration on how to incorporate them into your diet:

  • In a mug. Love a morning egg scramble, but don't feel like breaking out (and cleaning up) a skillet and spatula? Make an egg mug.
  • As a hard-boiled snack. Hard boil a few eggs, chill them, halve them, and scoop out the yolks. Fill them with hummus, salsa, or even tuna for a mega-protein fix.
  • In salads. Try some chopped hard boiled whites in deli-style salads or a sliced whole egg over leafy greens.
  • In sandwiches. Have a delicious egg salad sandwich. Just go light on the mayo and yolks and stick with light bread.
  • In a morning wrap. Wrap a high-fiber tortilla around an egg scramble and you have yourself a breakfast burrito. Look for tortillas with less than 150 calories.
  • In your oatmeal. Slowly stir liquid egg whites into simmering oatmeal to increase the portion size and the protein count.

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