Healthy eating: Why eggs for breakfast can help you lose weight fast

Poached, scrambled or sunny side up? Several studies confirm eating eggs for breakfast aid weight loss efforts

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How do you like your eggs in the morning? There's good news for people who like to hear the sizzle of eggs hitting the frying pan. While lots of other hot breakfast foods like bacon, toast and pancakes are naturally extremely high in sugar, carbohydrates and other carcinogens, there's loads of science-backed evidence out there suggests eggs are beneficial on your weight loss journey. 

One study, published in the International Journal of Obesity, looked at healthy, overweight and obese participants compared egg breakfasts to bagel breakfasts in terms of energy density. The study measured the participants and found the egg breakfast enhances weight loss, but only when combined with an energy-deficit diet. 

If the participants were already on a weight-loss diets, egg-eaters had a 34% greater reduction in waist circumference and a 16% reduction in body fat (at least, compared to bagel eaters). 

Eggs are naturally high in protein, and it's thought this could affect satiety. A study conducted by researchers from Maastricht University found protein plays a key role in regulating our appetite, helping us feel fuller for longer. A high-protein breakfast helps us stop reaching for a mid-morning snack.


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However, there's more to it than just a lot of protein. Eggs are rich in vitamin D, which is a proven mood-booster, iron, which helps support muscle growth, selenium and vitamins B12 and B6, which helps regulate blood sugar levels – another key factor in weight loss. 

A high cholesterol content has previously led eggs to be a bit of a nutritional villain. This Harvard University study, for example, tells us each large egg yoke carries over 200mg of cholesterol. However, as we've learned to differentiate between "good" and "bad" types of cholesterol, respectively, eggs have been redeemed as an excellent source of protein and key micronutrients. 

In addition, research on moderate egg consumption in large studies of around 120,000 participants found that up to one egg per day is not associated with increased heart disease risk in healthy individuals. 

So, while we certainly don't recommend three-egg omelettes and full English fry-ups for breakfast every day, a moderate consumption of eggs as part of a healthy diet can keep you fuller for longer than your normal slice of toast. 

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Matt Evans

Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.