Weight loss tip: Eat Eggs

Weight Loss Tip 198 - Eat EggsWeight Loss Tip 198 - Eat Eggs

Eggs can help you lose weight!  

Weight Loss Tip 198 - Eat Eggs

Weight Loss Tip 198 – Eat Eggs

Eggs in a bowl.

Eggs in a bowl.

You have probably read somewhere, been told by a friend or doctor, or watch a TV show that has indicated that you should avoid eggs as a part of your daily breakfast.  They have been tied to more dastardly poor health conditions than the most villainous of comic book heroes.  The problem is that these recommendations could not be further from the truth.  In fact, when eaten the right way and in moderation, eggs are a healthy source of protein and will keep your mind functioning and your belly feeling full.  Best of all, eating eggs can be part of a balanced diet that may also help you lose a few inches around your waist.

Successful weight loss is as simple as making good decisions for your breakfast.  Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.  Eggs are cheap, easy to make,  and they are a great source of protein and many other nutrients.  There are plenty of studies looking at eggs and weight loss.  We will look at a few of them.  Below is some research and reasons to add eggs to your diet:

  1. Eggs are a great way to start your day.  A breakfast containing eggs will reduce the number of calories you eat for the rest of the day.  They not only reduce calorie intake for the rest of the day, but they also reduce them for up to 36 hours.  In the study, the test group that ate eggs ended up eating fewer calories at lunch, the rest of the day, and for the next 36 hours.  The first study we will review the short term effect of eggs on satiety in overweight and obese subjects.  They reviewed 30 overweight or obese women ate either bagels or eggs for breakfast [1].  Simply, eating eggs was so fulfilling that the subjects automatically ate fewer calories at subsequent meals.  Although this study was on women, I suspect that this is not a gender effect so the same should be true with men.  
  2. Eggs are Healthy.

    Eggs are Healthy.

    Eggs are naturally low carbohydrate.  In fact, eggs are “no carbohydrate”.  Unless you add toast or sugar to them, eggs are completely devoid of sugar and carbohydrates.  Empty calories like added sugar and processed carbohydrates may be a major cause of weight and fat gain that results in obesity.  These babies are a whole food with zero sugar are dense in nutrients that you need to start your day after a night of deprivation.  

  3. Eggs make you feel full.  Eggs are high in protein and meals high in protein have been shown to induce satiety[2],[3].  One study, in particular, showed that meals with 30-39 grams of protein including eggs not only reduced hunger and calorie intake but also resulted in better post-meal blood sugars[4], [5].  Multiple other studies have confirmed that eggs control hunger better and reduce calorie intakes for the rest of the day[5],[6],[1],[7],[8],[9].  
  4. Eggs will assist in reducing body fat.  Adding eggs will not only assist in increasing satiety and reduce calorie intake.  Eggs have also been shown to help reduce body fat.  One study found that adding eggs assisted subject in losing 16% of their body fat[10].  Other studies show that high-quality protein, such as eggs, assist in weight loss more than carbohydrates[11].  
  5. Eggs help with weight loss better than complex carbohydrates.  In another study, The researchers looked at 152 overweight men and women were split into two groups. One group ate eggs for breakfast, the other ate bagels for breakfast. Both groups were on a calorie controlled diet[6].  After 8 weeks, the egg group had lost significantly more weight than the bagel group.  The egg group lost 65% more weight loss, 61% reduction in BMI, a 34% reduction in waist circumference, and a 16% loss in body fat.  This makes perfect sense sone bagels are high in carbohydrates and will result in high insulin and elevations in cortisol which promotes belly fat.  
  6. Eggs will not significantly increase cholesterol.  In the past, many physicians have recommended against egg consumption because of the risk of high cholesterol.  Many of the studies that supported this
    Eggs Nutrition Facts

    Eggs Nutrition Facts

    recommendation also had high trans fats but more recent studies have shown that eggs do not increase bad (LDL) cholesterol[12],[13],[14].  There are many studies that show eggs do not raise LDL cholesterol and there is no clear tie to heart disease.    

  7. Eggs are a low-calorie food.  Eggs have only a little under 80 calories per egg and they are high in protein.  The protein in eggs is very bioavailable.   Eggs not only have protein but also are high in zinc, iron, and vitamins A, D, E and B12.  Even three eggs contain less than 240 calories as long as you don’t cook them in lard.  
  8.  Eggs may increase your metabolism.  Eggs are high in protein and protein take increased energy to utilize them to make the other proteins and to utilize for energy[15],[16].  This may be explained by an increased thermic effect during the digestion and utilization of protein over carbohydrates and fats[15],[17].  Basically, a higher protein diet such as one containing eggs may increase the calories you burn just be the food choices you make.
  9. Eggs are inexpensive.  As the chicken says, eggs are cheap.  They can fit into just about any budget.  At under $2-4 a dozen, that 3 egg omelet can cost you around a buck to make even if you add additional ingredients.  
  10. Eggs are very versatile.  Egg meals can be made as a part if any meal.  You can make them fried, baked, boiled, deviled, poached, and scrambled.  You can make an omelet, frittata, crustless quiche, huevos rancheros, and breakfast burrito.  The options are limitless, but all the sudden I feel like Bubba from Forest Gump.  Eggs will keep you from food boredom longer because of their versatility.   

The bottom line: Calories count, but that is not the whole story. The right kind of calories is important.   Protein, healthy fats, and plenty of fiber, which is the cornerstone of the modern high-protein diet, can make a major difference in the success of your endeavor to lose weight.  Eggs, in particular, seem to promote satiety and should be in any diet you are trying.  I am not saying you should have the “All-American” breakfast with buttery toast, fried potatoes, and sausage and bacon.  These foods need to be moderated even more than eggs themselves.   Simply put, eggs themselves are not the problem. 

 

Recommendations:  

  1. Eggs are filling.  
  2. Eggs are dense in nutrients.  
  3. Eggs may boost your metabolism.
  4. Eggs are a great source of protein.
  5. Eggs are high in choline which may promote liver and brain health.
  6. Eggs are naturally low carb.  
Eggs Health

Eggs Health

They can make you feel more full, burn more calories, and help you eat fewer calories throughout the day.  Eggs are not essential, but you will be more likely to be successful if you add them to your diet.  I would also recommend that you look at ways to add them to your dinner or lunch.  They are easy to cook and you can eat them at any point during the day.  Eggs fit into just about any diet plan except vegan diets like the Ornish Diet.   In fact, they are a perfect addition to the Akins and other low carbohydrate diets, keto diet, Paleo diet, Whole 30 diet, and Zone diet.  The best part is they are nutritious and will keep you full longer making the loss and maintenance weight loss easier.

 

References

[1]
W. Vander, J. Marth, P. Khosla, K. Jen, and N. Dhurandhar, “Short-term effect of eggs on satiety in overweight and obese subjects.,” J Am Coll Nutr, vol. 24, no. 6, pp. 510–5, Dec. 2005. [PubMed]
[2]
H. Leidy, H. Hoertel, S. Douglas, K. Higgins, and R. Shafer, “A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in ‘Breakfast skipping’ adolescents.,” Obesity (Silver Spring), vol. 23, no. 9, pp. 1761–4, Sep. 2015. [PubMed]
[3]
D. Paddon-Jones, E. Westman, R. Mattes, R. Wolfe, A. Astrup, and M. Westerterp-Plantenga, “Protein, weight management, and satiety.,” Am J Clin Nutr, vol. 87, no. 5, pp. 1558S-1561S, May 2008. [PubMed]
[4]
R. Fallaize, L. Wilson, J. Gray, L. Morgan, and B. Griffin, “Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal.,” Eur J Nutr, vol. 52, no. 4, pp. 1353–9, Jun. 2013. [PubMed]
[5]
T. Rains, H. Leidy, K. Sanoshy, A. Lawless, and K. Maki, “A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women.,” Nutr J, vol. 14, p. 17, Feb. 2015. [PubMed]
[6]
W. Vander, A. Gupta, P. Khosla, and N. Dhurandhar, “Egg breakfast enhances weight loss.,” Int J Obes (Lond), vol. 32, no. 10, pp. 1545–51, Oct. 2008. [PubMed]
[7]
M. Westerterp-Plantenga, “The significance of protein in food intake and body weight regulation.,” Curr Opin Clin Nutr Metab Care, vol. 6, no. 6, pp. 635–8, Nov. 2003. [PubMed]
[8]
M. Westerterp-Plantenga, “Protein intake and energy balance.,” Regul Pept, vol. 149, no. 1–3, pp. 67–9, Aug. 2008. [PubMed]
[9]
J. Ratliff, J. Leite, O. de, M. Puglisi, J. VanHeest, and M. Fernandez, “Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.,” Nutr Res, vol. 30, no. 2, pp. 96–103, Feb. 2010. [PubMed]
[10]
H. Leidy, M. Tang, C. Armstrong, C. Martin, and W. Campbell, “The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.,” Obesity (Silver Spring), vol. 19, no. 4, pp. 818–24, Apr. 2011. [PubMed]
[11]
D. Weigle et al., “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.,” Am J Clin Nutr, vol. 82, no. 1, pp. 41–8, Jul. 2005. [PubMed]
[12]
Y. Rong et al., “Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies.,” BMJ, vol. 346, p. e8539, Jan. 2013. [PubMed]
[13]
D. Alexander, P. Miller, A. Vargas, D. Weed, and S. Cohen, “Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke.,” J Am Coll Nutr, pp. 1–13, Oct. 2016. [PubMed]
[14]
G. Mutungi et al., “Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet.,” J Nutr Biochem, vol. 21, no. 4, pp. 261–7, Apr. 2010. [PubMed]
[15]
C. Johnston, C. Day, and P. Swan, “Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.,” J Am Coll Nutr, vol. 21, no. 1, pp. 55–61, Feb. 2002. [PubMed]
[16]
R. Crovetti, M. Porrini, A. Santangelo, and G. Testolin, “The influence of thermic effect of food on satiety.,” Eur J Clin Nutr, vol. 52, no. 7, pp. 482–8, Jul. 1998. [PubMed]
[17]
N. Tentolouris, S. Pavlatos, A. Kokkinos, D. Perrea, S. Pagoni, and N. Katsilambros, “Diet-induced thermogenesis and substrate oxidation are not different between lean and obese women after two different isocaloric meals, one rich in protein and one rich in fat.,” Metabolism, vol. 57, no. 3, pp. 313–20, Mar. 2008. [PubMed]
Print Friendly, PDF & Email
 

About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

Be the first to comment on "Weight loss tip: Eat Eggs"

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: