Eggs are among the healthiest foods you can eat.
They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.
Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly.
This article explains why whole eggs are a killer weight loss food.
Eggs Are Low in Calories
The simplest way to lose weight is to reduce your daily calorie intake.
One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious (1).
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.
By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.
Bottom Line: One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.
Eggs are Very Filling
High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein (3, 4, 5, 6).
Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content (7, 8, 9).
Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on (10).
Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half (11, 12).
Bottom Line: Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.
Eggs May Boost Your Metabolism
Eggs contain all the essential amino acids, and in the right ratios.
This means your body can easily use the protein in eggs for maintenance and metabolism.
Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food (13, 14).
The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs (13, 14, 15).
This means that high-protein foods, such as eggs, help you burn more calories.
Bottom Line: A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.
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