Across the board, eggs are one of the best foods to eat regularly for weight loss as they offer a wide range of nutritional benefits that make it easier to maintain a calorie deficit. Paired with a healthy carb such as wheat bread, eggs are a filling meal which is also low in calories without skimping on nutrients.
One large egg is 78 calories, so in eating two with your breakfast combined with vegetables and a healthy carb or fat, you’re getting far more energy for less calories than pancakes or cereal would offer you. Medical News Today explains, “A large hard-boiled egg contains 78 calories and several important nutrients, including: lutein and zeaxanthin, which are antioxidants that support healthy eyesight, vitamin D, which promotes bone health and immune function, [and] choline, which boosts the metabolism and helps with fetal brain development.”
In addition to being a low calorie breakfast option, eggs are simultaneously high in protein, allowing them to feed your muscles and keeping you full for longer. Foods that offer a higher satiety rate are naturally going to be better for weight loss as they will temper overeating throughout the day, keeping you in the necessary calorie deficit for weight loss without leaving you feeling starved or deprived. Studies have even shown that protein dense foods such as eggs can help with obesity as they are able to maintain a sense of fullness for longer.
Not only is the protein in eggs great for keeping you full, but this breakfast food has even been known to provide your body with a metabolism boost, increasing fat burn and making it easier to lose weight. Certain foods are able to spark fat burn more efficiently due to their thermic effect, and eggs are great for this function in the body, making them a valuable tool for weight loss. Healthline explains, “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. 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.”
At the end of the day, if you want to see real weight loss results then it’s important to fuel your body with foods that offer a variety of nutrients to keep you full and satisfied after your meal. Starting off your mornings with eggs can offer you ample protein and energy to fuel you throughout the coming hours, making it easier to continue to make healthy choices at your following meals. While no single food is going to magically create the body of your dreams, practicing a healthy and balanced lifestyle complete with eggs in the morning can take you part of the way there.