How many eggs should I eat to lose weight?

It’s well known that eating a low-fat diet can improve your weight loss goals, and eggs are a popular food to have at breakfast.

How many eggs should I eat to lose weight?
How many eggs should I eat to lose weight?

Let’s take a look at the evidence for eating eggs as part of your weight loss plan.

The benefits of eating eggs for weight loss

You first need to consider why they might help you lose weight, rather than actually make you fatter. A number of different reasons have been offered in the past.

High-quality protein

If you consume at least 35 grams of protein in one of your three main meals, you’ll start to see your fat-burning process kick in.

This includes the quality and source of the protein – you’ll get a more consistent effect if you consume it from natural sources, such as eggs.

According to research from 2011 , a person who consumes 4 eggs each day, on average, loses weight faster than a person who doesn’t eat eggs.

The findings from this study can be summarised in this way:

The more eggs you eat, the more weight you lose.

It’s unclear what impact this has on weight loss (the authors didn’t compare these results to a placebo). The study also found that eating eggs had no effect on blood cholesterol levels.

This is often the first negative comment people make about eggs when they start researching their weight loss diet. As long as you are not eating 4 eggs a day and eating eggs for breakfast is part of a plan to lose weight, they may not matter.

If you’re planning to do the EatWell Plate diet and are consuming 2 eggs and some fruit each day, you’re fine.

However, if you’re planning to follow the Eat Well Eat Well plan, which suggests that you have one egg for breakfast and no other eggs for the rest of the day, it’s an area you need to be cautious about.

This is because eggs are high in cholesterol. This can increase your risk of cardiovascular disease and if you already have heart disease, this is something to watch out for.

How many eggs should I eat to lose weight?

If you do decide to eat eggs, try to have only 2 in the day. And eat them in a healthy way – this means not with butter or other unhealthy fats, but instead try eggs with vegetable dishes, such as green salads, steamed broccoli or veggie pastas.

The best way to avoid eating eggs in a harmful way is by removing eggs from family-style meals and cooking for one person only.

So, if you eat 2 eggs for breakfast, and the rest of your day is egg-free, your cholesterol intake won’t be as high. But one egg can keep you going for up to 12 hours, so if you’ve got a busy day ahead, it’s worth having 1 egg for breakfast and cutting it out all other the rest of the day.

Nutritionists say that we should all be aiming for 30 grams of protein per day, and we’ve got a handy guide on here for you, with our suggestions on how to get your body, mind and strength back. This will ensure that we get the proper nutrients and we don't feel like we're just eating eggs for the rest of the day.

The diet is based around four cardinal points to lose weight: reduce your calorie intake, have a high fibre diet, have a lot of water, and do moderate intensity exercise.

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