Diet: eggs for weight loss

Diet: eggs for weight loss

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Eggs are ideal for losing weight

Eggs have a high biological value and hide under the shell many important nutrients such as high-quality protein, healthy fats, vitamins and minerals. They are also good satiators and therefore ideal for losing weight.

Eggs are one of the most nutritious foods. They provide the body with nutrients such as calcium, which is important for building bones, they contain all the amino acids that the body needs for optimal regeneration and muscle building, and they have a positive effect on blood sugar levels. Eating eggs can also slow down overeating and make you feel full longer and help you lose weight.

Real fillers

Eggs are the ideal food for those who want to lose weight, it says in a post on the portal of the English-language newspaper "Deccan Chronicle", which among other things refers to information from the portal "Healthline". Eggs only contain traces of carbohydrates, but a lot of protein and fat. They reach a very high value of 150 on a scale called the saturation index. This index shows how strong the satiety is after eating the respective food.

Therefore, it is not surprising that scientific research shows that eating eggs for breakfast can lead to fat loss. The portal reports on a study in which 30 overweight or obese women took part and had breakfast with eggs or bagels. Both breakfasts had the same amount of calories. The women in the egg group felt fuller and consumed fewer calories for the rest of the day and for the next 36 hours.

In another study that lasted eight weeks, eating eggs for breakfast resulted in significant weight loss compared to the same amount of calories from bagels. The subjects in the egg group lost 65% more body weight and 16% more body fat compared to the bagel group. In addition, the reduction in the BMI and the reduction in waist circumference were significantly stronger for them. The experts summarize: “Eggs are very filling. As a result, eating eggs for breakfast can reduce caloric intake throughout the day and promote fat loss. ”

Healthy ingredients

But that's not all. Eggs provide the body with nutrients such as calcium, which is important for building bones, they contain all the amino acids that the body needs for optimal regeneration and muscle building, and they have a positive effect on blood sugar levels. The Federal Center for Nutrition (BZfE) lists the most important ingredients of eggs on its website:

  • Biologically valuable protein that is very digestible. The human body can utilize almost 100% of this protein. The protein content in the egg yolk is higher than in the egg white.
  • Fat that is only present in traces in the egg white, but abundant in the egg yolk.
  • The fat-soluble vitamins A, D, E and K. Vitamin A is the most important vitamin in the egg. It ensures that the eye remains elastic, the iris adapts well to brightness and darkness and we see better at night.
  • The water-soluble B vitamins. Vitamin B1 is required in the carbohydrate metabolism and is important for the function of the nerve cells. Vitamin B2 works among other things in the protein, carbohydrate and fat metabolism and is important for cellular respiration. Egg yolk contains folic acid.
  • The minerals calcium, phosphorus and iron in egg yolk and sodium and potassium in egg white.
  • Cholesterol, which is only present in the egg yolk.

Important antioxidants

"Deccan Chronicle" indicates other - less known - nutrients that make eggs so healthy. "Eggs are also rich in a lesser known nutrient called choline and the antioxidants lutein and zeaxanthin," said Juily Wagle, a fitness and nutrition expert.

Choline is a water-soluble compound, which is not a vitamin or mineral, but is still an essential nutrient for human health. It is needed for various processes in the body. Low choline intake is associated with liver disease, heart disease and neurological disorders.

Egg yolk is a rich source of the two important antioxidants lutein and zeaxanthin. These have been proven in scientific studies to have a positive effect on human cognitive abilities. They also reduce the risk of cataracts (cataracts) and macular degeneration, two very common eye diseases. These antioxidants ensure that our eyesight is retained for longer. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.


  • Healthline: 6 Reasons Why Eggs Are the Healthiest Food on the Planet, (accessed: August 21, 2019), Healthline
  • Deccan Chronicle: Why consuming eggs is beneficial for weight loss, (accessed: 21.08.2019), Deccan Chronicle
  • Federal Center for Nutrition (BZfE): Eggs: Eat healthy, (accessed: 21.08.2019), Federal Center for Nutrition (BZfE)

Video: Boiled Egg Diet For Weight loss. Loss 5 kg every week via Youtube (November 2022).