Do eggs help you lose belly fat? 21 brilliant ways eggs help you lose weight.
Do eggs help you lose belly fat? Do they help with weight loss in general? The answer is a resounding YES!
Eggs are an amazing food when it comes to losing weight. They are packed with protein and other nutrients that can help you shed pounds quickly and easily and reach a normal weight. They are the healthiest and most helpful single food when it comes to weight loss and losing belly fat.
Do eggs help you lose belly fat? Eggs can help you lose weight all over. Although they won’t specifically target belly fat they can be a valuable ingredient in losing weight. They can keep you fuller for longer, prevent blood sugar crashes, optimize your thyroid and liver and boost your metabolism.
In this post, we look at 21 ways that eggs are an amazing weight loss food that will help you lose weight quickly and easily. So keep reading to find out more!
Do eggs help you lose belly fat?
Do you have a little too much belly fat? You’re not alone. A lot of women after 40 struggle with this common problem of excess stomach fat. But what can you do about it? You may have heard that eating eggs can help you lose that stubborn belly fat. Is there any truth to this claim? Do eggs help you lose belly fat?
Eggs are incredibly helpful in your battle with the bulge after 40. Eggs are high protein foods and are a great source of nutrients that can help boost your metabolism and encourage weight loss. So if you’re looking for a way to trim down your waistline, adding eggs to your diet could be the answer.
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{ BTW. If you aren’t sure what kind of belly fat type you are, you can check out this post… 4 Different types of belly fat in females plus how to lose yours
21 Reasons Eggs Could Be Your Secret Weight Loss Weapon
In this post, we will go through all the ways that eggs can help your weight loss. These little protein bombs can be very helpful in your fight against the bulge. They also, as you will see, have many positive health benefits too.
So here are 21 reasons why eggs should be a part of your weight loss diet plan:
Eggs are a perfect health and weight loss food
1 – Eggs are a great way to start your day and will help you feel fuller for longer.
When you start your day with a healthy breakfast, you’re more likely to make healthy choices throughout the day. And what could be better than eggs? They are packed with protein and other nutrients that will help keep you feeling full and satisfied until lunchtime.
Eggs are high in protein and low in carbohydrate, which makes them an ideal breakfast meal choice.
Ever had a breakfast of carbohydrate heavy cereals and toast and sugary orange juice or yogurts and then become ravenously hungry at 11 am? This is because your blood sugar quickly peaks from the carbs and sugar and then drops precipitously, leaving your stomach growling and your brain craving.
You then reach for a mid-morning sugary snack bar which will head straight to your waistline and result in weight and fat gain.
The protein in an egg-based breakfast will keep you feeling full and satiated for much longer. You won’t get the mid-morning “dip” that leads to ravenous snacking. Your appetite will be reduced throughout the rest of the day.
Some good egg-based breakfasts to try
- scrambled eggs with smoked salmon
- Egg breakfast muffins with bacon [make a big batch and keep in the freezer – see my recipe at the end of the post]
- Mexican omelet with chilli
- Boiled eggs
You need to experiment and find what works for you and your morning routine. I make a big batch of breakfast muffins on Sunday and freeze them to grab during the week. You can heat them quickly in the microwave for a super speedy breakfast that will power you up for the day. {see recipe at bottom of post}
Eating eggs for breakfast makes you feel fuller and thus reduces your appetite during the rest of the day. This can help you to eat fewer calories and lose weight and belly fat.
2 – Eggs are low in calories and fat.
A large egg has just 78 calories and only five grams of fat. So they are a great food to include in your weight loss diet. You can enjoy them guilt-free and still lose weight.
If you’re looking for a healthy, low-calorie snack option, eggs should be at the top of your list.
Boiled eggs are very portable and you can keep some in the fridge at work for when you get hungry.
Snacking on an egg won’t blow your diet and will provide you with healthy nutrients too.
3 – Eggs are very filling and will stop you from falling off the diet wagon.
One of the worst things about weight loss diets is having cravings and feeling hungry and deprived. This feeling can cause you to fall off the wagon and binge and overeat, blowing your diet. Eggs can help you to avoid this.
Protein is the most filling nutrient. And eggs are packed with protein – a large egg contains six grams. This high-protein content will help to keep you feeling full and satisfied after eating them, which can lead to reduced calorie intake and weight loss.
Studies have shown that people who eat a high-protein breakfast are less likely to overeat later in the day.
Protein-rich foods like eggs help to reduce hunger and cravings, leading to reduced calorie intake and weight loss.
4 – Eggs can boost your metabolism
Eating eggs helps you lose weight because they are high in protein. Protein requires more energy to digest than carbs or fat, so you burn more calories when you eat it. This is known as the thermic effect of food (TEF).
The thermic effect of protein is around 25-30% which means that if you eat a 200-calorie egg, your body will use 50-60 calories to digest it. This means that eating eggs can help you burn more calories and lose weight.
A study in 30 overweight women showed that eating a high-protein breakfast increased metabolism by 12% compared to a high-carb breakfast. Another study found that people who ate eggs for breakfast lost more weight than those who ate oatmeal, even though both breakfasts contained the same number of calories.
These studies show that eating eggs for breakfast can help you lose weight by boosting your metabolism.
5 – Egg yolks contain a nutrient essential to calorie burning metabolism
Egg yolks are a source of choline. Choline is an important nutrient that helps to support metabolism. It is essential for the proper function of fat-burning enzymes in the body.
A study in rats found that choline deficiency led to increased body fat and insulin resistance. Choline is also essential for the health of your liver, which plays a key role in metabolism and weight loss.
| VITAMINS | PER MEDIUM EGG of 58g | % Of NRV |
|---|---|---|
| Vitamin A | 64 Mcg | 8% |
| Vitamin D | 1.6 Mcg | 32% |
| Vitamin B2 | 0.25 Mg | 18% |
| Vitamin B12 | 1.4 Mcg | 56% |
| Folate | 24 Mcg | 12% |
| Biotin | 10 Mcg | 20% |
| Pantothenic Acid | 0.7 Mg | 12% |
| Choline | 144 Mg | 36% |
| MINERALS | PER MEDIUM EGG of 58g | % Of NRV |
|---|---|---|
| Phosphorus | 91 Mg | 13% |
| Iodine | 25 Mcg | 17% |
| Selenium | 12 Mcg | 22% |
| CCALORIE INFORMATION | PER MEDIUM EGG of 58g | PER LARGE EGG of 68g |
|---|---|---|
| Calories | 66 | 78 |
6 – Vitamin D in the yolk can help you lose belly fat
Egg yolks are an excellent source of Vitamin D. This vitamin is essential for many functions in the body, including bone health, immunity, and muscle function.
Vitamin D has also been shown to play a role in weight loss. A study on obese women showed that those who took vitamin D supplements lost more weight and body fat than those who didn’t.
Another study found that Vitamin D deficiency was linked to increased belly fat.
These studies suggest that getting enough vitamin D can help you lose weight and belly fat.
7 – A diet high in protein can help you lose weight. Eggs are high in protein.
Eggs are a great source of protein. A large egg contains six grams of protein. This high-protein content can help you lose weight by keeping you full and satisfied after eating them.
Protein is the most filling nutrient and it has been shown to reduce hunger and cravings, leading to reduced calorie intake and weight loss.
8 – Eggs can improve your mood which can help with weight loss
Choline is involved in producing brain cells. It also helps to regulate mood.
A study in rats found that choline deficiency led to increased anxiety and depression.
If you feel good you are less likely to start to overeat later in the day or resort to unhealthy bingeing or emotional eating. Eating eggs can help you lose weight by improving your mood and keeping you feeling satisfied after eating.
9 – Eggs have nutrients that can help your thyroid to function better
Eggs contain iodine and selenium, which are important for your Thyroid to function well and produce healthy thyroid hormones.
The thyroid hormone helps to regulate metabolism. A healthy thyroid can help you lose weight by keeping your metabolism running smoothly. If your thyroid is under-functioning you will put on weight easily and find it very difficult to lose it.
Eggs are a great source of iodine and selenium, which can help you lose weight by keeping your thyroid functioning properly.
Your Thyroid plays a huge part in how much weight you put on or lose. It can be all the difference between being able to lose weight or not. For more on how your thyroid affects your weight, you should read the detailed post I created about it here. Thyroid Belly Shape. How to fix your thyroid and lose weight
10 – Eggs are rich in antioxidants
Egg yolk contains antioxidants that can help to protect your body from damage.
These antioxidants can help to reduce inflammation and improve health.
The nutrients in eggs can also help to boost your immune system, which can help you to fight off infections and illnesses.
A strong immune system is important for weight loss because it helps your body to recover from exercise and to stay healthy.
11 – Eating eggs can keep your blood sugar levels stable
Eggs can help to keep your blood sugar levels stable. This is important for weight loss because it helps to prevent cravings and hunger pangs.
We all know the feeling of getting to 11 am and being ravenously hungry. At that point, we will eat anything and it’s often a bunch of chocolate biscuits with a coffee right?
This is because of an after breakfast spike in blood sugar levels which then goes into a plummet around 11am when insulin levels falter. This can especially be a problem in people with diabetes or who are heading into the pre-diabetes zone.
When your blood sugar levels are stable you are less likely to reach for unhealthy snacks or overeat. Eggs can help your insulin levels to normalise.
A study in people with type II diabetes found that those who ate eggs had lower blood sugar levels than those who didn’t.
Eating eggs can help you lose weight by keeping your blood sugar levels stable and preventing cravings.
This is why it’s especially good to have eggs for breakfast as it prevents the 11 am biscuits scenario.
12 – Eggs don’t affect your risk of heart disease or stroke
But wait. Won’t eating too many eggs give you a heart attack or stroke?
Despite what we were all told a few years back about cholesterol levels, eggs aren’t bad for you. They are actually really good for you and have far more positives than negatives. It’s time to ditch that old view of eggs.
A large study in China found that eating eggs daily didn’t increase the risk of heart disease or stroke.
Another study in the US found that those who ate one egg a day had a lower risk of developing heart disease than those who didn’t eat eggs.
Eating eggs can help you lose weight without increasing your risk of heart disease or stroke.
Plus losing weight will actually reduce your risk of stroke, cardiovascular disease and heart attack as well as other threats like cancer or high blood pressure so it’s a win-win situation.
As always, this is not medical advice. If you are suffering with any of these issues or have any kind of health risk or health issues you need to chat with a doctor before changing your diet in any way.
13 – Eggs contain essential nutrients for the liver
Having a healthy liver that can do its detoxifying job well is essential to losing weight.
Eggs contain many nutrients, including choline. Choline is important for the liver. It helps to break down fats and to keep the liver healthy.
A healthy liver can better detoxify your body and help you to lose weight.
14 – Eggs are inexpensive and won’t break your budget
Eggs are a great way to get protein without breaking your budget.
They are also a good source of vitamins and minerals, making them nutritious food that can help you lose weight without having to spend money on expensive supplements or fancy food items.
15 – Eggs can be paired with fat to keep you full for longer
Eggs are a great source of protein, but they can also be paired with fat to keep you full for longer. This is because fat slows down the emptying of the stomach, which means that you will feel full for longer after eating.
A study in obese people found that those who ate eggs with some fat felt more satisfied and were less likely to eat again for hours than those who ate eggs with no fat. The stomach just feels more full.
Think of these delicious egg based meals…
- Cheesy Omelet made with butter
- Eggs Benedict made with Mayonaise
- Scrambled Eggs with Butter
- Avocado and egg
Each of these is a meal that will keep you full for a long time.
Baked Egg and Avocado
16 – Eggs are an amazingly versatile food.
Eggs are an amazingly versatile food. You can cook them in so many different ways and they go with so many different foods. This means that you can easily find a way to incorporate them into your diet, no matter what your preferences are.
Some of the most popular ways to eat eggs include:
- Scrambled
- Poached
- Sunnyside up
- Over easy
- Hard-boiled
Each of these methods of cooking eggs can be paired with different foods to create a delicious and satisfying meal.
Eggs also make an outstanding snack as they are easily portable. You can take one or two hard boiled eggs to work with you in a plastic box.
A boiled egg combined with a handful of nuts such as almonds or pistachios is a healthy and filling snack.
17 – Eggs are a great way to get protein without eating meat.
If you’re trying to cut down on meat or eat less red meat, eggs are a great way to get lean protein without eating meat. Eggs are a complete protein, meaning they contain all the essential amino acids your body needs.
A study in vegetarians found that those who ate eggs had better muscle mass and strength than those who didn’t eat eggs.
This is because eggs are a complete protein, which means they contain all the essential amino acids your body needs. They can be a helpful part of a balanced diet, especially if it one that is predominately plant based.
18 – Eggs help you eat more vegetables.
Eggs are a great way to get more vegetables into your diet. This is because they can be easily added to many different dishes, including stir-fries, omelets, and salads. The vegetables, in the form of complex carbohydrates, can provide the soluble fiber that eggs don’t contain to balance your nutrition.
Eggs contain pretty much no grams of fiber so its good to combine them with vegetables to compensate for that. The vegetables will contain enough dietary fiber to balance out the eggs as they are a good source of fiber.
Eggs also combine well with vegetables.
Think of some delicious egg-based foods which contain lots of veggies.
- Nicoise Salad with eggs and capers – a delicious lunch.
- Huevos rancheros {Mexican Spicy Tomato Breakfast Dish}.
- Egg salad with spinach.
- Avocado and egg salad.
- Egg and baked beans – The classic.
Its good to balance eggs with veggies as eating a predominately high-protein diet can be hard on the kidneys. Make sure you eat enough veg and drink enough water too.
Huevos rancheros
19 – Eggs are a brain food
Eggs are a great source of choline, which is an essential nutrient for the brain. Choline is important for memory and cognitive function.
A study on older adults found that those who ate eggs had better memory and cognitive function than those who didn’t eat eggs.
This is because the choline in eggs helps to improve memory and cognitive function.
If your brain is functioning well you are less likely to suffer from anxiety, depression, and obsessive food thoughts and cravings all of which can sabotage your weight loss plans.
20 – Eggs can power you up for exercise
Eggs are a great source of protein, which can help to power your workout.
This is because the protein in eggs helps to build muscle and repair tissue, both of which are important for exercise performance.
If you’re looking for a pre-workout snack, try eating eggs! They’ll give you the energy you need to power through your workout and help you build lean muscle. Eggs can be the key to effective exercises.
21 – Eggs are a healthy food to incorporate into your daily diet
We have been told for so long that eggs aren’t good for us but this just isn’t true. It’s time to change your perception of eggs.
Eggs are a healthy food, a high-quality protein source and and can be part of a nutritious diet. They are in important part of healthy nutrition. Eggs contain vitamins, minerals, and antioxidants that are important for good health.
A study in adults found that those who ate eggs had lower levels of inflammation than those who didn’t eat eggs. This is because the nutrients in eggs help to reduce inflammation.
If you’re looking for healthy food to add to your diet, look no further than eggs!
My Simple Egg Breakfast Muffin Recipe
I generally make a couple of batches of these simple breakfast muffins on a Sunday. I can then freeze them for use throughout the week. They are great for when you just don’t have time in a morning to make anything. Just microwave until piping hot and eat.
This is a very basic recipe. You can substitute your own toppings and ingredients. Sausage, bacon and different types of veg all work really well.
Makes 12 Muffins
Ingredients
- 1 bunch green or spring onions, chopped up finely
- 8 eggs
- 1 pack of bacon lardons or chopped cup bacon pieces or bits of sausage
- ¼ cup milk – whole milk is best
- salt and black pepper to taste
- 8 oz grated cheese
- I like to add a little chilli but its up to you.
Method
- Preheat oven to around 175C or a medium heat
- You need a 12 cup muffin tn. Grease it well to prevent sticking
- Distribute the sausage or bacon or whatever you are using into each muffin cup in the tin
- Mix the eggs and the rest of the ingredients up in a mixing bowl [leaving out the cheese
- Pour equally into the greased muffin cups
- Sprinkle the cheese on top
- Bake in the oven for about 30 mins or until they are golden brown. A good test is to see if a toothpick inserted into the centre comes out clean. If so you are good to go.
Enjoy as part of a healthy egg based breakfast which will set you up for the day.
Breakfast Egg Muffins with sausage or bacon.
Frequently asked questions – Do eggs help you lose belly fat?
Will I gain weight if I eat 2 eggs a day?
Most people will not gain weight if they eat two eggs per day. Eggs are a very nutrient-dense food, so they are satisfying and filling without being high in calories. However, if you are eating more calories than you need then you may gain weight, regardless of what foods you are eating.
Are fried eggs healthy for weight loss
Fried eggs are not the healthiest way to cook eggs, but they can still be part of a healthy diet. Fried eggs are high in fat and calories, so they should be eaten in moderation. If you are trying to lose weight, it’s better to choose a different cooking method such as poaching or boiling.
In fact, just lowering the amount of fried foods in your diet can result in significant weight loss. Just switch to scrambled or boiled eggs as your go to breakfast or snack and you will find the scales start to move in the right direction.
Can scrambled eggs help lose belly fat
Scrambled eggs can help you lose weight, including belly fat. Eggs are a complete protein, which means they contain all the essential amino acids your body needs. Eggs are a very nutrient-dense food, so they are satisfying and filling without being high in calories helping you to eat less.
Conclusion – Do eggs help you lose belly fat?
We hope you enjoyed this post on the benefits of eggs for weight loss. Eggs are a great food to add to your diet or meal plan if you’re looking to slim down, improve your health and reach a healthy weight.
They can really help you to get your nutrition dialled in to a healthy place. They are one of the healthiest foods we can utilise for weight loss or preventing weight gain.
They can help with thyroid and liver function, stop blood sugar crashes, keep you fuller for longer, and even improve your mood.
If you are struggling with your weight and could do with a little more support you might benefit from downloading our free belly fat weight loss guide. It gives you guidance on a good weight loss diet for excess belly fat and can help you start your road to belly fat weight loss.
“Medical Disclaimer: I am not a doctor. This article is for informative purposes only. As always, our content is strictly informational and shouldn’t be considered medical advice.”
Helen
