Are boiled eggs good for weight loss?
When trying to lose weight you need to consume fewer calories than you are expending, on a daily basis. Your basal metabolic rate (or BMR) determines the minimum number of calories you need everyday, to survive and maintain your current weight. Your BMR will depend on a number of different factors such as your current weight, height, age and gender.
Other factors such as your activity levels come into play as well. You can calculate the number of calories you should be consuming to maintain your current weight and also to lose weight using the calculator below.
This calculator will never show a number below 1000 calories per day. Please speak to a qualified health professional before attempting to eat less than that.
So for example, a 30 year old man who weighs 80 kilograms, is 5 feet 6 inches tall and does little to no exercise will need to consume approximately 2000 calories to maintain his current weight.
In order for him to lose weight, he would need to reduce the amount of calories he consumes everyday to less than 2000. If he was able to reduce his calories to around 1600 a day, he would start losing weight. This is because his body would begin using fat stores as a source of energy to make up for the missing 400 calories, which he would normally obtain from food.
That being said, your body still needs a healthy diet to help it lose weight. Trying to lose weight by not eating anything and starving yourself is very risky and should not be attempted without supervision from a medical professional.
When limiting your daily calories, you should try and make sure that what you are eating is healthy. One great option is boiled eggs. Eggs in general are fantastic for people who are trying to lose weight, and they can be prepared in a number of different ways (as a side note, check out this rapid egg cooker that can make hard, medium and soft boiled eggs, scrambled eggs, poached eggs and even omelettes!).
Eggs come with a whole load of benefits and are considered to be one of the best foods you can eat. This is because they are very nutrient dense; they contain all the nutrition required to turn the egg into a baby chicken! When eggs are part of your diet it is very difficult to suffer from deficiencies of vitamins or minerals, so long as you are generally healthy.
Apart from vitamins and minerals, eggs are an extremely rich source of protein. In fact the protein that is obtained from them has been considered to be better than that obtained from meat, fish and milk. One large boiled egg (50g) contains about 6g of protein.
Protein is a macronutrient, the other two being carbohydrate and fat. Out of all the 3, protein is the most satiating. That means it makes you feel the most full when eaten. This is important for people trying to lose weight as it means they end up eating less and so consume fewer calories throughout the day. (Check out our guide here, which goes into much more detail about each of these 3 macronutrients and reviews a number of common weight loss diets).
The best time to have boiled eggs would be at breakfast, however they can also be eaten as a snack or for lunch and dinner. The great thing about boiled eggs is that they are very versatile and can be used in different number of ways – eat them on their own, chop them up and sprinkle them on a salad, add them to pasta & rice or as fillers for sandwiches. If you are stuck for egg recipe ideas, check out this awesome book.
You don’t need to just stick to boiled eggs however if you are trying to lose weight. Poached, scrambled and fried eggs are equally good options. In fact, a number of scientific studies have been carried out to show just how effective eggs in general can be when trying to lose weight.
One such study is this one, where 30 overweight and obese women between the ages of 25 and 60 years ate either bagels or eggs for breakfast. The results showed that those who ate eggs ended up consuming fewer calories at lunch, for the rest of the day and over the next thirty six hours, compared to the bagel group.
In another study, 152 overweight men and women aged between 25 and 60 years were split into two groups. The first group ate eggs and the other group ate bagels. Both groups were on a low fat and calorie restricted diet, which automatically made them lose weight.
However the results showed that even though both groups ended up losing weight, the egg group had 65% greater weight loss, 34% more reduction in waist circumference and a 16% greater reduction in fat percentage. This shows that even though both groups were consuming the same number of calories, switching between bagels and eggs made a significant difference. This is because bagels are mainly made up of carbohydrate and fat, compared to protein in eggs.
So to answer your question of whether boiled eggs are good to eat when trying to lose weight – the answer is definitely yes.
Many people are worried about cholesterol, but according to this article by Authority Nutrition, it is perfectly safe to eat up to 3 whole eggs everyday. N.B.: You should always speak to your doctor before making a drastic change to your diet, especially if you are suffering from a medical condition. If you are worried about cholesterol, opting to eat only egg whites may be a better option for you.
Whilst boiled eggs are great for weight loss, you should ensure that you have a balanced diet and are including other weight loss foods in your meals. Together with this, make sure you get adequate exercise, don’t smoke and limit alcohol consumption. Follow the tips in this article and you will start losing weight in no time!