Eggs are one of the most complete sources of protein in food, providing all the essential amino acids needed for the body with a relatively low calorie content.
Each large egg only contains about 70-80 calories but has ~6-7g of high-quality protein and important nutrients such as choline, lutein and zeaxanthin.
Protein is a nutritional group that medical studies recommend increasing in a weight loss diet because it helps increase feelings of fullness, reduce cravings and supports maintaining muscle mass when reducing calories.
Many clinical studies show that protein-rich meals from eggs can make you feel full longer and thereby reduce calorie intake in subsequent meals.
High protein in eggs not only helps to feel full for longer but also increases thermic effects - that is, the body has to use more energy to digest protein than carbohydrates or fat, thereby increasing the amount of calories burned.
At the same time, when reducing calories to lose weight, protein helps protect and maintain muscle mass, helping to maintain more stable metabolism than when eating just fewer calories.
Eggs contain healthy fats and protein, which help stabilize blood sugar more than simple carbohydrate-rich meals.
Stable blood sugar limits insulin fluctuations, reduces cravings and prevents uncontrolled snacking - an important factor in weight control.
Most studies focus on breakfast eggs, but the nutritional principle is similar when eating eggs for dinner - high protein, low energy and prolonged feeling of fullness.
Evening is a time when eating too much energy often leads to fat accumulation because the body is less active afterwards; eating eggs helps you feel full without consuming too many calories, thereby reducing the total energy of the whole day.
Nutrition experts also emphasize that dividing protein equally into main meals throughout the day, including dinner, helps control hunger and limit late eating.
However, a recent meta-analysis noted that the impact of eggs on weight is heterogeneous in all cases, and it is often most effective when eaten in a context of reduced total calories and a healthy lifestyle.
Eggs do not cause weight loss on their own if total calories are not controlled.
