Most weight watchers take their egg and chicken intake pretty seriously! In fact you will find eggs as one of the main ingredients of their daily diet. Some will even tell you that it is safe to add as many eggs in your diet as you like. But is this sound advice? An expert calls it unnecessary.
Not to forget, there is actually a boiled
egg diet
which encourages you to have eggs all day.
But experts believe that overeating eggs like anything else, may have harmful effects on the body.
Most of these weight loss diets focus on elimination or controlling carbs in your diet. While we all know eggs are a storehouse of nutrients, especially protein, the egg diet should be modified to include other important nutrients. One egg contains 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins and minerals.
Read more: Healthy dinner recipes to lower cholesterol
Protein plays a key role in repairing, boosting metabolism, providing immunity and much more. But eating only eggs as a replacement for other foods can lead to weight gain and other health issues in a person who overdoes it. Too many eggs can even lead to bloating in some people.
Excess consumption of yolk can trigger cholesterol levels and even lead to weight gain in some. Commenting on the diet, Rupali Dutta told a leading daily, "This diet is full of cholesterol and fat and I would never recommend it to anyone. For an average adult, two whole eggs are enough for a day, preferably one egg white and one whole egg."
Some nutritionists also recommend that you should have eggs in one meal, lean meat in another and maybe have a clean vegetarian protein source for the third meal. Including eggs in every meal may not be a great idea. Spinach, avocado, mushrooms, kale, green peas are healthy too.
FAQs
For a healthy adult with normal cholesterol levels and no significant underlying heart disease risk factors, some research suggests that 1–2 eggs per day can be safe. It may even be healthy and benefit your heart health ( 30 , 31 , 32 , 33 ).
How many eggs should I eat a day for weight loss? ›
The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal.
Can I eat two eggs everyday for weight loss? ›
Adding eggs to your diet may be one of the easiest things to do if you're trying to lose weight. They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.
Can I lose weight eating 3 eggs a day? ›
Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.
Is it okay to eat eggs 3 times a day? ›
Three eggs a day is perfectly fine to eat, but it is important to look at the rest of the diet. If your background diet is high in saturated fat this can affect the degree to which blood cholesterol is increased when more dietary cholesterol is eaten.
Will eating eggs every day raise cholesterol? ›
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
What are the 5 foods that burn belly fat? ›
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
What is the best way to eat eggs for weight loss? ›
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
Is banana good for weight loss? ›
Although there are no studies that directly examine the effects of banana on weight, they're high in fiber and low in calories. When included as part of a balance diet, bananas may help support weight loss goals. People who want to improve their health are often advised to eat more fruits and vegetables.
14-Day Egg Diet
Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean protein, such as chicken or fish. You can add low-carbohydrate vegetables such as broccoli or spinach to supplement protein on your plate.
Is oatmeal good for weight loss? ›
According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.
Will I lose weight eating eggs and salad? ›
The simplest way to lose weight is to curb the intake of calories, and adding eggs to the diet may help. For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables contains just 274 calories.
How many eggs should I eat for breakfast if I want to lose weight? ›
Eggs are good for healthy weight loss
One study has shown that eating two eggs (including their yolks) for breakfast, over a more carbohydrate-focused meal, can promote fat loss in overweight individuals who are following otherwise identical energy-deficit diets.
Is it OK to eat 4 eggs in one day? ›
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet. That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.
Is 6 eggs a day too much? ›
Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.
Is it safe to eat 5 eggs a day? ›
Studies clearly show that eating up to three whole eggs per day is perfectly safe.
Is 8 eggs a day too much? ›
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
