What you’ll learn:
- Eggs are nutrient-dense and protein-rich, making them a valuable addition to a weight loss plan.
- Consuming eggs as part of a balanced diet can help you feel full and satisfied, aiding in weight management.
- In moderation, eggs don’t significantly increase cholesterol levels, especially when paired with other healthy foods and prepared without excess fat.
Ever cracked open an egg and wondered if it’s helping or hindering your diet? Eggs have been a breakfast staple for ages, but their history is complicated. Doctors used to recommend limiting eggs due to their fat content and cholesterol. However, research is challenging those claims and highlighting the benefits of eggs as a quality source of protein. Let’s crack the code on whether they’re truly a valuable ally for eating healthier.
With about 74 calories per large egg and 6 grams of protein, this nutrient-rich food might surprise you! Noom even gives eggs the green or yellow food seal of approval*, meaning they strike the perfect balance between nutrition and caloric density.
But what exactly makes eggs so great for reaching your goals? Let’s get into the details about how they can fit into your personalized weight-loss plan. Noom has the answers to making healthy habits stick!
*Depending on your Noom program, the color coding may vary.
What makes eggs so healthy?
Let’s talk about eggs and your health! They’re not just a delicious breakfast option but also a nutritional powerhouse.
You already know eggs are low in calories and a good source of protein. That protein is key to keeping you feeling full and satisfied. But protein isn’t the only star in their nutritional profile.
Check out all the amazing benefits eggs offer:
- Nutrient powerhouse: Eggs are packed with essential vitamins and minerals, including vitamin A, vitamin B12, vitamin D, riboflavin, folate, and selenium.
- High in choline: They’re one of the best sources of choline, an essential nutrient for brain health.
- A source of antioxidants: Eggs contain antioxidants like lutein and zeaxanthin, which are known to help protect your cells from damage, especially in your eyes.
- Heart helper: The nutrients in eggs may help improve cholesterol levels and support a healthy heart. Wait what? I thought eggs were bad for my cholesterol. More on this below.
- Feel fuller, longer: The protein and fat in eggs can keep you feeling satisfied, which is key for weight management.
- A more affordable protein source: Eggs are a more affordable protein option than many other foods.
So, adding eggs to your meals isn’t just about taste—with all these benefits, eggs truly are an eggcellent addition to your healthy diet! (Sorry, we had to.)
Eggs and cholesterol: Is it safe to eat eggs every day?
Newer research has indicated that the impact of eggs on cholesterol is relatively low and that their consumption in moderation does not increase the risk of coronary heart disease.
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While they shouldn’t necessarily be eaten in excess, for most people, an egg per day is not likely to increase your risk of heart disease. And if you’re eating fortified eggs—that is, eggs with less saturated fat and additional vitamins and minerals—eating 12 eggs per week has no adverse effects on blood cholesterol.
As with everything, moderation is key, and eggs should be consumed alongside a healthy diet.
And of course, preparation matters. One reason eggs may have previously had a bad rap is that they are often prepared by frying them in oil or fat and serving them with foods that are high in saturated fat like bacon and sausage.
How many eggs should you eat per day for weight loss?
Alright, let’s talk numbers. How many eggs should you be adding to your meals? Remember, balance is key. Eating one to two eggs a few days a week (or one egg daily) provides a protein boost without overdoing it.
The best way to cook and serve eggs
- Preparation matters: Choose boiled, baked, or poached eggs over fried. These cooking methods add no extra calories and preserve the egg’s nutritional value. You can also try cooking one whole egg with one egg white to boost protein while reducing cholesterol and calories (since the cholesterol and fat in eggs are found in the yolk). Be sure not to skip out on yolks all the time—that’s where all the vitamins and minerals are found!
- Complete your meal: Pair your eggs with some veggies and some whole grains for a balanced and filling meal. An omelet packed with spinach and mushroom with some whole-grain toast will keep you full until lunch.
Eggs are a great addition to your diet—whether you want to lose weight or not. Don’t forget to focus on variety and balanced meals, along with exercise.
Can eggs help you lose weight?
It depends. If you’re replacing less nutritious, more calorie-dense foods with eggs, it might!
One study showed big benefits for those who ate an egg breakfast versus a bagel breakfast (along with a calorie deficit, of course). On average, those who ate the egg breakfast for eight weeks had a 61% greater reduction in BMI and a 16% greater reduction in percent body fat versus the bagel group. Also, cholesterol numbers did not differ between the two groups.
In another similar study, people who ate an egg breakfast compared to a bagel breakfast ate fewer calories at lunch and reported feeling more satiated.
Remember, losing weight is about more than just eating eggs (or any one food, for that matter). It’s about a balanced, calorie-controlled diet paired with regular exercise and healthy lifestyle habits. And Noom can help you with that! Our personalized program focuses on sustainable weight loss of 1-2 pounds per week, providing the support and guidance you need to create lasting changes and reach your target.
Putting it all together
Eggs can be a real winner when it comes to eating healthier. They’re not just packed with nutrients, but they can also help you feel full and satisfied, making it easier to stick to your health and weight loss goals. But we all know the key to long-term success is finding a sustainable approach that works for you.
That’s where Noom steps in to help you make lasting changes:
- Personalized approach: Noom can create a meal plan just for you based on your lifestyle, food preferences, and goals.
- Calorie and nutrition tracking: Noom makes tracking your food and exercise a breeze with photo and voice logging. You’ll learn all about the nutritional value of different foods, including how eggs fit into your overall diet.
- Delicious and healthy recipes: Eggs don’t have to be boring! Noom provides tasty and healthy recipes featuring eggs to keep your meals exciting.
- Behavior change techniques: Noom focuses on building healthy habits that stick, not just quick fixes. You’ll learn how to eat mindfully, manage cravings, and make healthier choices for the long haul.
- Support: You’ll connect with a supportive community to stay motivated and overcome challenges.
- Education and lessons: Noom’s interactive lessons teach you about nutrition, portion control, and the psychology of eating so you can make informed decisions about your diet.
Noom can help you understand your eating habits and make smart food choices, so you can create a balanced meal plan that supports your goals while still enjoying foods you love. Eggs are a great place to start!
