Weight loss: Expert shares you shouldn't eat more than two eggs in a day - Times of India (2024)

FAQs

Is 2 eggs a day bad for weight loss? ›

Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet.

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.

Eggs help in any weight loss plan. They're a good source of protein, and a meal or snack based on eggs provides satiety.

Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their cholesterol levels. It is unclear whether there is an upper limit on how many eggs a person can eat per day.

If you're trying to cut back on calories, choose poached or boiled eggs. These cooking methods don't add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.

Eggs may boost your metabolism

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 ( 11 , 12 ).

Is oatmeal good for weight loss? ›

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Assuming you have no genetic disorders or current health problems, no, eating 4 eggs a day is perfectly fine…. However everyone is different, so if you are truly concerned, a simple blood test will make sure your cholesterol is in check (HDL and LDL), fat, etc etc.

The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet.

The evidence that cholesterol in one egg a day is safe for most people comes from huge studies — many conducted here at Harvard Medical School — that have followed hundreds of thousands of people over decades.

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

So someone on the egg diet would likely eat at least three eggs a day, but it's also possible to have more — especially if eggs are the ‌only‌ food you're eating. That might lead to weight loss in the short term, because eggs are relatively low in calories (a large egg has 78 calories).

The study found that the high protein in the diet of those who ate five or more eggs was a key reason for their having smaller stomachs and more lean muscle.

Good cholesterol gets stored in the body when eggs are consumed in the evening. Having eggs in the evening is excellent for weight loss too. They stimulate the functioning of the intestines. Moreover, the protein is quite filling which keeps you away from late night snacking.