Eggs contain protein and are low in calories. If people consume them as part of a varied diet without added fat or sugar, eggs may be good for weight loss.

Eggs are rich in protein, low in calories, and they may boost the metabolism.

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Eggs may help promote weight loss for the following three reasons:

1. Eggs are nutritious and low in calories

A large hard-boiled egg contains 77.5 calories and several important nutrients, including:

  • lutein and zeaxanthin, which are antioxidants that support healthy eyesight
  • vitamin D, which promotes bone health and immune function
  • choline, which boosts the metabolism and helps with fetal brain development

The simplest way to lose weight is to curb the intake of calories, and adding eggs to the diet may help.

However, cooking eggs with oils or butter significantly increases their caloric and fat content. A tablespoon of olive oil, for example, contains 119 calories.

2. Eggs are rich in protein

Protein aids weight loss because it is extremely filling, and eggs are a good source of protein, with one large egg providing approximately 6 grams (g).

The dietary reference intake for protein is 0.8 g per kilogram of body weight.

This means that :

  • the average sedentary man requires 56 g of protein per day
  • the average sedentary woman requires 46 g of protein per day

Therefore, two large eggs make up over 25% of an average sedentary woman’s protein needs for the day, and over 20% of an average sedentary man’s needs.

Some research indicates that eating a protein-rich breakfast increases a person’s satiety, which is the feeling of fullness. The findings also suggest that a protein-rich breakfast reduces caloric intake throughout the rest of the day.

More recent research from 2021 suggests that protein-rich breakfasts or snacks can promote cardiovascular and metabolic health and healthy HDL cholesterol (“good” cholesterol) levels.

3. Eggs can boost the metabolism

Eating a high protein diet can enhance metabolism through a process called the thermic effect of food.

It happens because the body needs to use extra calories to digest and process nutrients in food.

Carbohydrates and fats also boost the metabolism, but to a lesser extent than protein.

Therefore, eating eggs and other high-protein foods may help people burn more calories than eating carbohydrates or fats.

Eggs may be especially helpful for weight loss if a person eats them for breakfast.

A 2020 study found that eating eggs for breakfast led to lower calorie intake at lunch compared to a cereal breakfast in overweight and obese participants.

Participants reported feeling less hungry and more satisfied after eating eggs, which suggests that egg-based breakfasts may support weight loss efforts.

The key is to incorporate them into a healthful diet.

Eating eggs at breakfast seems to be the best approach because this may reduce the number of calories a person consumes throughout the rest of the day.

Eggs are nutritious and easy to prepare. People tend to enjoy them:

  • baked
  • boiled
  • made into an omelet
  • scrambled
  • poached

Pair them with vegetables at breakfast for a fiber-rich and filling meal, or add hard-boiled eggs to a salad at lunchtime.

For a hearty dinner, top a quinoa salad and sautéed greens with a poached egg.

Previous dietary guidelines recommended that people limit their egg intake to seven per week.

But due to a lack of scientific evidence, these guidelines changed in 2015.

Recent research suggests that eating one egg per day may reduce the risk of heart disease and stroke. The researchers tracked the effects in almost half a million adults living in China over a 9-year period.

It is important to note, however, that the people in this study were not eating the standard American diet.

Egg yolks are high in cholesterol, so the American Heart Association recommends that people at risk of heart disease stick to one or two egg whites a day.

People should also avoid adding animal fat, such as butter or bacon grease, to their egg-based meals.

Eggs are a low calorie food rich in protein and other nutrients. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet.

Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

To promote weight loss, avoid preparing eggs by adding too much fat, from butter or oils, for example.

If a person is at risk of cardiovascular disease, they should consume only the whites and monitor their cholesterol intake carefully.