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Two Eggs for Breakfast Enhances Weight Loss

Recent study shows that eating two eggs for breakfast, as part of a calorie-restricted diet, helps overweight adults lose more weight and have greater reduction in BMI, waist circumference and percent body fat than those who ate a bagel breakfast of equal calories1. Further, total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides, did not differ between the groups. This study supports previous research which showed that people had greater feeling of satiety after the egg breakfast, and consumed significantly less energy for the entire day as well as for the next 36 hours2.

Is an Egg a Day Okay? Does It Cause High Cholesterol?  
Eggs are very nutritious. They are an excellent source of protein and contain omega-3 fats, as well as 11 different vitamins, minerals and antioxidants. The common belief that eggs cause high cholesterol is untrue. A large study shows that there is no evidence for a relationship between dietary cholesterol or eggs and heart disease risk3. Its findings suggest that consumption of up to one egg a day is unlikely to have significant overall impact on the risk of coronary heart disease or stroke among healthy men and women. However, for people with high cholesterol or heart disease, the American Heart Association recommends that they should not consume an egg a day. More precisely, it recommends these people should eat less than 200mg of cholesterol a day4. On a weekly basis, it recommends that they should limit their intake to no more than three yolks, considering that each egg yolk contains approximately 213mg of cholesterol.

Researchers also found that consumption of one or more eggs per day was associated with an increased risk of coronary heart disease in people with diabetes5. There was also evidence that daily egg consumption would significantly increase the risk of Type 2 diabetes6 and common diabetic complications in people with existing diabetes7. Hence, people with diabetes or those at risk should not consume an egg a day.

  1. Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. International Journal of Obesity 2008, 32: 1545–1551
  2. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr2005, 24:510-5
  3. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA1999, 281:1387-1394.
  4. American Heart Association www.americanheart.org (Viewed on 10 March 2010)
  5. Lau DC. Dietary cholesterol and other nutritional considerations in people with diabetes. Int J Clin Pract Suppl 2009, Oct; (163):15-21, 44-51.
  6. Djoussé L, Gaziano JM, Buring JE, Lee IM. Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care 2009, 32:295-300
  7. Djoussé L, Gaziano JM. Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study. Am J Clin Nutr 2008, 87:964-9

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