It can be hard to remove eggs completely from a diet considering they are used for so many types of food.
You can of course eat them on their own whether it be fried or scrambled, however they are also a big part of other favorite breakfast treats such as omelets.
There is also the fact that they do contain some great nutritional benefits, especially their high protein content and the fact that they are nutrient-dense so that they fill you up rather than leaving you feeling hungry.
When wanting to lose weight it can therefore be tricky to know where eggs fit into a diet plan and if they can help lose weight or if they actually put it on more than anything.
Here is all you need to know about how healthy eggs are, and if they really will cause you to gain weight.
Can You Gain Weight From Eating Eggs?
The answer to this question majorly comes down to the person and the amount of eggs they are eating regularly.
A single egg on its own for breakfast or even 2 will not put any weight on.
1 hard boiled egg for example contains only 80 calories with 5 grams of fat and 6 grams of protein which makes it fairly healthy as an added addition to a diet.
While it can determine massively on the metabolism of the individual, the general rule of thumb is that 4-6 eggs is the required intake where you will start putting on weight.
For many people, especially those who are trying to build muscle, this is actually a fairly normal daily consumption as eggs contain many micronutrients and provide us with many healthy fats.
When trying to lose weight however, a 2018 study found that eating 3 eggs a day for 12 weeks helped people who were overweight and obese to lose weight drastically, especially since they are nutrient-dense making them extremely filing when you consume them, while also being quite low in calories so you known you wont be craving more once you eat them.
It therefore comes down to caloric surplus and if you consume more eggs than your maintenance calories which will then result in weight gain, however sticking to this 3 eggs or under rule has been shown to not only help in weight loss, but also contains some great nutritional benefits to go along with it.
What Are The Nutritional Benefits Of Eating Eggs?
One of the biggest benefits of eating eggs is they raise our ‘Good’ cholesterol levels also known as HDL.
Higher levels of HDL in the body have been shown to result in a lower risk of heart disease and stroke in the future.
A single egg also contains 100 mg of choline which is a less known nutrient but is extremely crucial for the body.
Choline works to build cell membranes while also producing signal molecules in the brain, it is therefore incredibly important for brain functions since a choline deficiency can lead to some serious health complications.
A single large egg also contains 6 grams of protein which is very important for forming all kinds of tissues and molecules in the body that helps it function at its best as well as containing good levels of amino acids allowing the body to make full use of the protein.
Eggs are also a nutrient rich food source containing almost every necessary nutrient our body needs including high levels of Vitamin D and B12, as well as even benefiting our vision and eye health thanks to the carotenes within the yolk.
What Is The Healthiest Way To Prepare Eggs?
There are a few key considerations to be mindful of when preparing some eggs that can make them as healthy as possible so you can enjoy their rich and succulent flavor without having to worry about how many calories you may be putting on.
Heating eggs on a low heat and for a shorter period of time results in less cholesterol oxidation while also helping the egg retain a lot of its beneficial nutrients.
It is important to make sure you do not overcook eggs as this can also cause a tremendous amount of nutrients to be lost in the process.
Because of this reason, poached and boiled eggs are the healthiest types of eggs you can eat which do not add any extra calories or fats.
Fried eggs are a fan favorite and they can also be an incredibly nutritious addition to a weight loss diet, however it largely depends on the type of oil you use when frying them up.
Rather than butter, which is chock full of fat, try using avocado or sunflower oil as these contain little to no added calories or negative ingredients and can be picked up from essentially any store easily.
When you are picking up some eggs, also try to look out for pasture-raised and organic eggs as these are known to contain many more healthy nutrients than caged and conventionally produced eggs.
What Eggs Are Considered Unhealthy To Eat?
While it largely depends on how you prepare and cook eggs that can make them more unhealthy, baked eggs are considered some of the worst offenders for being an unhealthy egg option specifically because they use cooking fat in their preparation to keep the eggs from sticking to the cup or muffin tin that they are placed in.
Their longer cooking time also means the eggs become tougher and a lot of their nutritional value is removed compared to boiling and frying where at least 80% of the eggs nutrients remain intact.
If you are a bit of an egg enthusiast and don’t want to see one of your favorite foods left out when you create a weight loss diet plan, or just want to watch your calorie intake, luckily eggs are some of the healthiest foods that will not put on a lot of weight when eaten in moderation.
Just try not to overstep the rule of going over 3 eggs a day and consider preparing the eggs in as healthy a way as possible.