Are Eggs Safe For Weight Loss?

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Despite being unfairly demonized in the past for their cholesterol content, eggs are now recognized as a valuable addition to any weight loss diet.

In this blog, we’ll explore everything you need to know about incorporating eggs into your weight loss journey, from their nutrient-rich benefits to mouth-watering recipes that will leave you satisfied and slim.

What are eggs?

Eggs are produced by many types of animals, and vary greatly in size and shape.

The smallest bird eggs come from the bee hummingbird, which has eggs the size of a single peanut, weighing around half a gram.

The largest bird eggs come from the ostrich, which has eggs the size of a large cantaloupe, weighing over 3 pounds.

Despite the large diversity found in nature, the most commonly eaten eggs worldwide is by far, chicken eggs.

Duck eggs are sometimes eaten but are much less common and more difficult to buy. So for the rest of this article, we’ll be talking about regular chicken eggs.

Eggs pack a good amount of nutrition, being that they act as the only nutritional source for developing chickens.

Nutritional benefits

Eggs are a highly nutritious food that provide a variety of important vitamins, minerals, and healthy fats. Some of the nutritional benefits of eggs include:

• Protein: Eggs are a great source of high-quality protein, containing all nine essential amino acids. One large egg contains about 6 grams of protein.
• Choline: Eggs are one of the best dietary sources of choline, a nutrient that is important for brain health and development.
• Lutein and zeaxanthin: These two carotenoids are found in the yolk and are important for eye health.
• Vitamin B12: Eggs are one of the few dietary sources of vitamin B12, which is important for brain function and red blood cell formation.
• Vitamin D: Eggs are a good source of vitamin D, which is important for bone health and immune function.
• Vitamin A: Eggs contain vitamin A in the form of retinol, which is important for eye health and immune function.
• Vitamin E: Eggs are a good source of vitamin E, which has antioxidant properties and helps protect cells from damage.
• Iron: Eggs are a good source of iron, which is important for red blood cell formation and energy production.
• Phosphorus: Eggs are a good source of phosphorus, which is important for bone health and energy production.
• Selenium: Eggs are a good source of selenium, which is important for thyroid function and immune health.
• Zinc: Eggs are a good source of zinc, which is important for immune function and wound healing.
• Omega-3 fatty acids: Some types of eggs, such as those from hens that are fed a diet rich in omega-3s, can be a good source of these healthy fats.

Brown vs White eggs

The color of the shell is primarily due to the genetics of the hen laying the egg, and much like the color of one’s hair or eyes, it has no impact on the nutrition or health of the egg. As such, white and brown eggs have basically the same amount of protein, fat, and nutrition as each other.

Some breeds of chicken like the Chilean Araucana chicken even lay blue or green shaded eggs.

There are some small differences between nutritionally enhanced eggs such as those with more omega-3, however you can rest assured the color of the shell is not going to make a difference.

Other types of eggs

We will be referring to chicken eggs in this blog post. However, there are several types of eggs that are commonly consumed, including chicken eggs, duck eggs, quail eggs, and ostrich eggs. Here are some differences in their nutritional profile, taste, and cost:

• Chicken eggs: Chicken eggs are the most common type of eggs consumed worldwide. They are high in protein, vitamins, and minerals such as vitamin D, vitamin B12, and choline. The yolk of a chicken egg contains fat and cholesterol, while the egg white is fat-free. Chicken eggs have a mild, slightly buttery flavor, and are relatively inexpensive.
• Duck eggs: Duck eggs are larger than chicken eggs and have a higher fat content. They are also richer in protein, calcium, and iron than chicken eggs. Duck eggs have a more pronounced flavor than chicken eggs, with a richer taste and a slightly gamey flavor. They are also more expensive than chicken eggs.
• Quail eggs: Quail eggs are small and delicate with a slightly milder flavor than chicken eggs. They are a good source of protein and contain more vitamins and minerals per gram than chicken eggs. Quail eggs are often considered a delicacy and are more expensive than chicken eggs.
• Ostrich eggs: Ostrich eggs are the largest eggs of any bird and can weigh up to 3 pounds. They are high in protein, vitamin B12, and iron, but also high in fat and cholesterol. Ostrich eggs have a rich, creamy flavor and can be used in cooking and baking. They are also the most expensive type of eggs due to their size and rarity.

Eggshell membrane protein

Eggshell membrane protein is a natural source of collagen, glycosaminoglycans, and other proteins that are found in the thin membrane lining the inside of an eggshell.

Over the past decade, researchers have been exploring the potential health benefits of eggshell membrane protein, and there is some evidence to suggest that it may be beneficial for joint health and skin health.

• Joint Health: A number of studies have investigated the effects of eggshell membrane protein on joint health. In one study published in the Journal of Medicinal Food, participants with joint pain and stiffness were given either a placebo or a supplement containing eggshell membrane protein. After 60 days, those in the eggshell membrane group reported a significant reduction in joint pain and stiffness compared to those in the placebo group. Another study published in Clinical Interventions in Aging found that taking a supplement containing eggshell membrane protein for 30 days reduced joint pain and improved flexibility in people with osteoarthritis.
• Skin Health: Eggshell membrane protein may also have potential benefits for skin health. One study published in Clinical, Cosmetic and Investigational Dermatology found that a topical cream containing eggshell membrane protein improved skin hydration and reduced the appearance of fine lines and wrinkles in women over the age of 45.

While these studies suggest that eggshell membrane protein may have potential health benefits, it is important to be practical and realistic about its benefits. It is unlikely to be a cure-all or a magic bullet for joint pain or skin aging.

Additionally, the studies that have been conducted have been relatively small, and more research is needed to fully understand the potential benefits and any potential risks associated with eggshell membrane protein supplementation.

Is cholesterol bad for health?

Eggs do contain a significant amount of cholesterol. On average, a large egg (about 50 grams) contains approximately 186 milligrams of cholesterol, with about 184 milligrams of that cholesterol found in the yolk.

However more recent studies suggest that the dietary cholesterol from eggs does not appear to play a significant role in causing high cholesterol.

In 2015, the Dietary Guidelines for Americans removed the recommendation to limit dietary cholesterol to 300 milligrams per day, stating that “available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol.”

Consuming 1-2 eggs per day does not appear to have negative long-term effects on cholesterol levels of people who eat them, and those with high cholesterol likely have other medical, lifestyle, or dietary issues that contribute to their high cholesterol far more than their egg consumption does.

Without going too much into bad versus good fat, the overall takeaway from all these studies is that if you’re a healthy individual and don’t have any issues with heart disease or diabetes, eating 1-2 eggs per day is not going to harm you.

How many eggs are too much?

Indeed, we have evidence to suggest that only high levels of egg consumption, which is around 3 eggs per day or more, might have only small negative effects on health. And eating just 1-2 eggs per day even in people with diabetes or heart disease is not likely going to have negative effects.

Of course, if you’re allergic or sensitive to eggs, you should be avoiding them, but for people who have no problems eating eggs, you can rest assured that eating 1-2 eggs per day is not going to raise your cholesterol levels and cause health problems.

Eggs and weight loss

Pro: High in protein and fat

Eggs are a good source of protein and fat, particularly if you’re following a low-carbohydrate diet. The egg whites are high in protein, while the egg yolks contain more of the fat content.

The balance of both macronutrients makes eggs quite filling, and can help you to manage hunger and appetite.

They’re also not too high in calories for the amount of protein and fat they provide.

It’s also easy to prepare and relatively cheap to buy, making it an easily accessible food for many people trying to lose weight on a budget.

Con: High in cholesterol

Cholesterol can still be a concern in those who like to eat 3 or more whole eggs per day, particularly if they already have cardiovascular issues.

Two eggs technically already contain over the recommended daily intake of cholesterol. And although studies show that having 2 eggs per day is not likely a problem, eating too many more might start to cause issues.

As long as you don’t start eating like Gaston and having 5 dozen eggs, the cholesterol from the eggs won’t likely be a big problem.

Pro: Complete source of nutrition

Egg protein is also a complete source of protein, meaning it contains all the essential proteins your body needs to build muscle and function properly throughout the day.

It also contains a number of vitamins and minerals, making it a more comprehensive appetite suppressing food than, say, just eating coconut oil to manage hunger.

Many of these nutrients are also found in the yolk. So there’s no need to always avoid egg yolks for weight loss.

These additional vitamins and minerals can help shore up nutritional deficiencies, which if deficient or low in your diet, could possibly slow down fat burning, or make hunger and fatigue worse during your diet.

Having eggs for weight loss

Overall, eggs can be a good addition to increase the fullness of any meal. For example, you could add an egg to a salad so that it keeps you fuller for longer. Eggs can also be used as a filling snack.

For example you could have an egg between lunch and dinner, to prevent yourself from snacking on other treats or feeling super hungry and deprived when dinner comes around.

Remember that fullness from fats and proteins take some time to manifest, so eat slowly and don’t stuff yourself. Give the egg some time to digest and make you feel satisfied.

You can rest assured that if you’re only having 1-2 eggs per day, you likely won’t be harming your health.

If the cholesterol issue is still bothering you, you can also consider omitting the egg yolk, and using only egg whites in any omelettes or dishes you might make.

Egg recipes

Here are some examples of recipes that use eggs that can fit into a healthy weight loss diet:

• Veggie omelette: Whisk together 2-3 eggs and pour into a non-stick pan. Add chopped vegetables such as bell peppers, onions, mushrooms, and spinach. Cook until the eggs are set, then fold the omelette in half and serve.
• Baked eggs in avocado: Cut an avocado in half and remove the pit. Crack an egg into each half of the avocado, then bake in the oven at 425°F for 12-15 minutes, or until the egg whites are set.
• Crustless quiche: Combine 6-8 eggs with chopped vegetables and herbs of your choice (such as broccoli, bell peppers, onions, garlic, and parsley), then pour the mixture into a greased pie dish. Bake at 350°F for 20-25 minutes, or until the quiche is set.
• Egg salad lettuce wraps: Mix hard-boiled eggs with a little bit of mayonnaise, chopped celery, and seasonings such as salt, pepper, and paprika. Spoon the mixture onto lettuce leaves and wrap them up for a low-carb, high-protein snack or meal.
• Shakshuka: Heat olive oil in a skillet, add chopped onions and bell peppers, and sauté until softened. Add canned diced tomatoes, seasonings such as cumin, paprika, and cayenne pepper, and simmer until the sauce has thickened slightly. Crack eggs into the sauce, cover, and cook until the eggs are set to your liking. Serve with crusty bread or cauliflower rice for a low-carb option.
• Egg and vegetable stir-fry: Sauté chopped vegetables such as onions, bell peppers, zucchini, and broccoli in a little bit of oil, then add scrambled eggs and cook until set. Season with salt, pepper, and your favorite herbs or spices.
• Egg muffins: Whisk together eggs and chopped vegetables such as spinach, tomatoes, and mushrooms, then pour into a greased muffin tin and bake at 350°F for 20-25 minutes, or until set.
• Egg drop soup: Bring chicken or vegetable broth to a simmer, then slowly pour in whisked eggs while stirring the soup. Add chopped scallions and a dash of soy sauce or sesame oil for flavor.
• Deviled eggs: Mix hard-boiled egg yolks with a little bit of mayonnaise, Dijon mustard, and seasonings such as garlic powder and smoked paprika. Spoon the mixture back into the egg white halves and garnish with fresh herbs.
• Egg and bacon lettuce wraps: Cook bacon until crispy, then crumble and mix with scrambled eggs. Spoon the mixture onto lettuce leaves and wrap them up for a low-carb, high-protein snack or meal.
• Egg salad stuffed tomatoes: Mix hard-boiled eggs with a little bit of mayonnaise, chopped celery, and seasonings. Spoon the mixture into hollowed-out tomato halves for a low-carb, high-protein snack or light meal.
• Frittata: Sauté chopped vegetables and herbs in a little bit of oil, then pour whisked eggs over the top. Cook until set, then sprinkle with cheese and broil until golden.
• Poached eggs on avocado toast: Top a slice of toasted whole-grain bread with mashed avocado, then add a poached egg on top. Season with salt, pepper, and a sprinkle of red pepper flakes.
• Huevos rancheros: Warm up canned black beans and salsa, then crack eggs into the mixture and cook until set. Serve with sliced avocado and chopped cilantro.
• Greek omelette: Whisk together eggs and top with chopped tomatoes, feta cheese, and chopped olives. Cook until set, then fold the omelette in half.
• Egg and tuna salad lettuce wraps: Mix canned tuna with chopped boiled eggs, chopped celery, and a little bit of mayonnaise. Spoon the mixture onto lettuce leaves and wrap them up for a low-carb, high-protein snack or meal.
• Egg drop miso soup: Bring chicken or vegetable broth to a simmer, then whisk in miso paste and soy sauce. Slowly pour in whisked eggs while stirring the soup. Add sliced shiitake mushrooms and chopped scallions for flavor.
• Asparagus and egg salad: Boil asparagus until tender, then chop and mix with chopped hard-boiled eggs, chopped chives, and a little bit of mayonnaise. Serve as a salad or on toasted whole-grain bread.
• Egg and cheese quesadilla: Place scrambled eggs and shredded cheese between two whole-grain tortillas, then cook in a skillet until the cheese is melted and the tortillas are golden. Cut into wedges and serve with salsa and sliced avocado.

Learn more about

• What To Eat To Lose Belly Fat – Protein and Fat
• Ketogenic diet: an overview
• Other foods for weight loss

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