Does eating eggs make you pile on weight? Let’s find out

Published on: 2 October 2021, 12:00 pm IST

How many eggs can you eat in a day, and does eating eggs contribute to body fat? Whether you are a fitness fanatic or a die-hard foodie, these minor concerns can often cloud your judgment! Read on to find out the truth.

Vidhi Chawla
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Monkeypox diet
Eggs are healthy and versatile. Image courtesy: Shutterstock
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Sunday ho ya Monday roz khao ande, but should we? The health and fitness circle is abuzz with news around eggs and weight gain. Despite such concerns, it is difficult to deny that eggs are one of the most delicious ways to provide your body with much-needed nutrition and health, without sacrificing taste.

Research has shown that, contrary to popular belief, eggs are beneficial to one’s health. People’s diets were examined, and it was concluded that eating eggs every day is not associated with cholesterol problems or heart disease. 

eating eggs weight gain
Eggs for better health. Image courtesy: Shutterstock.

In fact, eating eggs every single day will provide your body with the nutrients that it requires. Examine some of the most common myths and discover the truth behind them.

1]  Eggs raise blood cholesterol and should be avoided: Eggs should not be avoided, because they are a good source of protein. Saturated and trans fat (the ‘bad’ fats) levels should be considered when assessing the impact of a food item on our blood cholesterol levels.

2] It’s not good for your health to eat a lot of eggs in one day: For healthy people, eating up to one or two whole eggs per day is totally safe, according to scientific research.

Here are a few reasons why you should never say no to eggs

1] Eggs are required for a variety of vital metabolic processes in the body, including normal cell function, growth, and energy production. One way to lose weight is to increase your metabolism rate, which will help you burn calories for energy and help you with faster weight loss. That’s because eggs are high in protein, and protein is known to increase metabolism rates. 

eating eggs weight gain
Eggs are pretty much the perfect food! Image courtesy: Shutterstock

One large egg contains only about 74 calories but is extremely nutritious. Egg yolks are particularly nutritious. An egg meal typically consists of 2–4 eggs. You can have a complete meal for 500 calories by adding a generous serving of vegetables and a source of fibre, and fat like sliced avocado.

2] Eggs are nutrient-dense and filling, making them an excellent diet food. When compared to foods with less protein, they reduce appetite and increase fullness. When compared to other meals with the same calorie content, studies have repeatedly shown that egg meals, particularly when combined with a source of fibre, promote feelings of fullness and reduce food intake at later meals. In addition, eggs have a high satiety index, which suggests they may help you feel fuller for longer.

Also, read: 3 eggstraordinary reasons why you need to use an egg face mask regularly

3] Eggs contain a good balance of all of the essential amino acids that your body requires. This means that your body can easily utilise the protein in eggs for maintenance and metabolism. Thermic effect of food has been proven to increase metabolism by up to 80–100 calories per day, while eating a high-protein diet. 

eating eggs weight gain
A rich source of protein, eggs is just what your blood sugar needs! Image courtesy: Shutterstock

Thermic effect of food refers to the amount of energy required by the body to metabolise food, and it is greater for protein than for fat or carbohydrates. This means that high-protein foods, such as eggs, can help you burn more calories, resulting in weight loss.

Here’s the verdict

Including eggs in your diet may be one of the simplest things you can do to lose weight. They can help you feel fuller for longer and eat fewer calories throughout the day. 

Furthermore, eggs are high in many vitamins and minerals that are commonly deficient in the diet. Vitamin D is also found in egg yolks, which is important for bone health and immunity. 

eating eggs weight gain
Opt healthy ways to prepare your eggs to consume. Image courtesy: Shutterstock

Vitamin D is not naturally available in many foods, and the yolk of an egg contains 100 percent of the vitamin. As a result, if you omit the egg, you’re missing out on a key source of vitamin D in your diet.

Eating eggs, particularly for breakfast, can be an excellent addition to a healthy weight loss diet.

Eggs do not aid in weight gain; what aids in weight gain is a caloric surplus. If you consume more eggs than your maintenance calories, you will be in a caloric surplus and will gain weight. There is no proper answer to this. It is determined by how many total calories you consume and the type of deficit you maintain. Instead of having the same egg dish every day, switch it up.

Vidhi Chawla Vidhi Chawla

Vidhi Chawla is a dietitian and the owner of Fisico Diet Clinic.

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