Eggs are full of nutrients, deliciousness, and good health. So one of the simplest things you can do if you’re attempting to lose weight is to include eggs in your diet. They can increase your sense of satiety and enable you to consume fewer calories during the day. 

Eggs contribute to flavour, texture, colour, etc., in various food products. Therefore, several healthy and tasty food items include eggs as a key ingredient. However, egg-based breakfast shows excellent weight loss results. Health experts claim that eggs may be beneficial for weight loss if an individual eats them for breakfast because this reduces the number of calories a person consumes throughout the rest of the day. However, the key is to incorporate them into a healthful diet. 

Nine essential amino acids make a complete protein, and eggs contain all 9, making them a complete protein food. Moreover, eggs are very filling. Various studies have claimed that besides supporting weight loss, eggs also help boost metabolism. High in protein, and low in calories, it is an excellent addition to your balanced diet. 

Eggs and Weight Loss

The most efficient strategy to cause weight loss is to reduce calorie intake. Also, eggs are nutrient-dense and give the feeling of being full. Studies have demonstrated that compared to other meals with similar calorie count, diets involving eggs improve feelings of fullness (satiety). It also lowers food consumption during subsequent meals, particularly when combined with a fibre-rich food product.

Eggs score well on a scale known as the satiety index. Therefore, the likelihood of binge eating, which contributes to total weight gain, is reduced by high protein diets. Also, since eggs contain all the essential amino acids, your body may efficiently utilise the protein in eggs for repair and metabolism.

The energy needed by the body to process food is known as the thermic effect; protein has a stronger thermic effect than fat or carbohydrates. The thermic response of food is a mechanism that increases metabolism by up to 80–100 calories per day while consuming a high-protein diet. Therefore, high-protein foods like eggs can increase calorie consumption to boost weight loss.

According to health experts, 1-2 eggs per day can be safe for an adult in good health, has normal cholesterol levels, and has no substantial underlying risk factors for heart disease. Your heart health may even benefit from it, making it healthy.

The HealthifyMe Note

The best methods for cooking eggs with the least nutrient loss include boiling, poaching, and scrambling. Additionally, it should get highlighted that eating raw eggs gives one the maximum nutrient benefit. However, suppose one is not used to it. In that case, it could result in food poisoning, upset stomach, diarrhoea, and other health problems. 

How to Consume Eggs?

There are numerous methods for preparing eggs. However, cooking destroys nutrients. Therefore, a few cooking techniques preserve nutrients with little loss.

Boiled Eggs

Boiling produces healthier food because no added fat is required. When eggs get mixed with substances like mayonnaise, it harms health. A plain, sliced hard-boiled egg is a nutritious substitute for meat in sandwiches and salads. To boil an egg, fill the pot with water and put a few eggs. Cover the container and place it under a burner. After 10-15 minutes, it will be ready to eat. 

Poached Eggs

Boiling the eggs without their shells is poaching. For poaching, you must delicately handle the eggs and cook them in slightly simmering water because their shells don’t protect them during the cooking process. For optimal results, pick eggs that are as fresh as possible. Avoid adding salt or vinegar to the poaching solution because doing so will change how the delicate whites taste.  

Scrambled Eggs

Scrambled eggs are one of the best and most popular ways to eat eggs. The eggs are dropped straight into a hot pan (without shells). It then gets swirled together while they cook. Or the eggs are broken into a container with salt and pepper, and the combination gets whisked. As a result, small egg curds get produced. Scrambled eggs do not get browned. It is best to use a thin pan to avoid browning. You can add toppings like herbs and chees once the liquid sets. 

The HealthifyMe Note

There is a common misperception that eating eggs causes weight gain. Eggs do not cause weight gain; excessive calorie intake does. You will have an excess of calories if you eat more eggs than you need to. It depends on how many calories you eat overall and what sort of balance you maintain. Consuming one egg and a couple of egg whites daily is considered safe and beneficial for a healthy individual. Eggs are a perfect weight loss food; it is insanely effective for losing weight.

Healthy Weight Loss Friendly Recipes to Try

Egg Drop Soup

Serves: 2

Preparation time: 10 minutes 


  • Egg: 1
  • Vegetable/chicken broth: 2 cups/475 ml
  • Black pepper: To taste 
  • Salt: To taste
  • Ground ginger: A pinch
  • Chopped spring onions: 2 tbsp
  • Boiled Corns: 2 tbsp


  • Pour 2 cups of vegetable/chicken broth into a large saucepan. Stir in salt, pepper, ground ginger, spring onions, and boiled corn. 
  • Whisk eggs in a small bowl with a fork. Drizzle egg from a fork into the boiling broth a little at a time. The egg will cook immediately. Serve it warm. 

Mini Egg Burgers

Serves: 2

Preparation time: 15 minutes 


  • Eggs: 4
  • Sliced Tomato: 4 slices (approximately 25 g)
  • Iceberg lettuce: 4 pieces (about 30 g)


  • Boil the egg for 15-17 minutes. 
  • Slice the eggs into two halves. 
  • Sandwich a lettuce leaf and a tomato slice between the egg halves.
  • Insert a toothpick to keep the object in place and prevent it from falling.
  • Serve it. 

Egg Salad

Serves: 2

Preparation time: 20 minutes 


  • Eggs: 2 
  • Cucumber: 1 cup/150 g (chopped into bite-size)
  • Cherry tomatoes: 1 cup/100 g 
  • Green lettuce: 2 cups/200 g (trimmed and chopped)

For olive oil lemon dressing

  • Olive oil: 1 tbsp (45 ml)
  • Dejon mustard: 1 tsp (20 g)
  • Lemon juice: 5 ml
  • Pepper: To taste
  • Salt: To taste


  • Hard boil the eggs, then slice them into rounds.
  • Chop the veggies into bite-size pieces and keep them aside. 
  • Combine the ingredients listed for dressing in a jar and whisk well. 
  • Mix eggs and veggies in a salad bowl and pour the dressing over. 
  • Toss well and serve immediately. 

Note: Depending on one’s preferences and requirements, the number of eggs may increase or decrease. If desired, one can use more fruits or vegetables.

What to Watch Out For

Overeating eggs can lead to various complications, such as bloating, nausea, and stomach issues. Although it is a potent source of protein, taking too much of it might harm the kidneys. Avoid eating eggs if you have an egg allergy.


Weight loss involves maintaining a lifestyle incorporating frequent physical activity and a balanced diet. Adding eggs to your diet and following a healthy lifestyle will achieve optimal results.

Eggs are a low-calorie food rich in protein and other nutrients. Cooking eggs can be a simple task. Health experts and dieticians claim that whole eggs are excellent for weight loss.

However, patients with metabolic syndrome must restrict their intake while engaging in good physical activity. It is advised for such patients to eat more egg whites and fewer yolks.

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