Two Eggs in the Morning Can Help You Lose Weight

We have good news: Losing weight can be as simple as changing your breakfast. Research has shown that eating eggs for breakfast can help fight weight gain all day long. In a study published by the International Journal of Obesity, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning.

A separate study by the National Center for Biotechnology Information (NCBI) yielded the same results: Participants who consumed eggs in the morning ended up eating fewer calories at lunch and dinner. In fact, the decreased calorie consumption lasted for the next 36 hours.

Why are eggs such a great choice for breakfast? A few reasons:

  • Eggs score high on the Satiety Index Scale, which means they make you feel more full throughout the day.
  • Eggs are low in calories and fat. One large egg contains just 77 calories and five grams of fat.
  • They may be small, but each egg is packed full of six grams of protein, as well as all nine essential amino acids. They also rich in iron, phosphorous, selenium and vitamins A, C and B12.
  • In addition to being one of the healthiest foods around, eggs are also inexpensive and easy to prepare. Here are a few of our favorite egg-ceptional recipes to give a try tomorrow morning.

It’s been a long-running myth that eggs are bad for your cholesterol numbers, but the truth is there is little-to-no relationship between dietary cholesterol and higher blood cholesterol levels. So while an egg itself may be high in cholesterol, consuming one does not cause a spike in your levels. With that said, if your cholesterol numbers are already high, this doesn’t mean you can start piling on the three-egg omelets. According to the Cleveland Clinic, moderation is key.

Ask your doctor about potential health risks associated with eggs. Also, check out A Healthier Michigan Podcast, where host Chuck Gaidica and Grace Derocha, a registered dietitian, certified diabetes educator and health coach at Blue Cross Blue Shield of Michigan examine the pros and cons of the controversial food.


This blog post is part of #HealthyMe, a personalized web experience based on your health and wellness goals. To sign up today, visit 



Photo credit: Jessica Wilson

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Read 27 Comments

  1. Trust me!!!! eggs are so wonderful and awesome in morning or even in evening. I take 2 eggs in morning as an omelette 5 days a week and then mutton for next two days. being kashmiri means non-veg and eggs are your common foods. I never gained any extra weight. even at 40 , trust me alhamdulillah (praise be allah s w t) i look 25. Some times i take 4 eggs.. in a day and on an average 60 eggs i take per month, besides 250 gms curd daily and mutton or 250gms or more on saturday with rice being out staple food. No cholestrol its all LDL and that omega wonder eggs have…

    indian occupied kashmir

    1. Awesome, people are so afraid of eggs and the hip against them seem silly when they are a staple around the world…most American diets are atrocious and we will solve the issue by eating egg whites…so thanks for sharing…

  2. I know eggs are rich in protein and also high in cholesterol. I am on a diet and eggs are one of my foods, but is it ok to also consume the yellow part of the eggs? that’s where the cholesterol is and i am having a second thoughts whether to eat them or not.

  3. Trying to find out more about egg whites, is they high in sodium or are they good for a person with high purine am trying to find a low purine diet, could you help?

    1. Thanks for your question, Robert. When it comes to how you prepare food, the method you use can make a difference with calories and macronutrient intake. In deciding how you’d like to prepare your eggs, it’s important to think of your health goals first and go from there. The links below include more information on cooking methods and healthy fats, so you can better decide which method works for you.

  4. Hello! Thanks for the important information. I agree with this recept.
    Many male athletes resort to such a diet before competition. It helps to lose weight quickly. I am a man of 34 and I also decided to try this diet. I think it will be very effective and will not harm my health.

    1. Glad you found the information helpful. Let us know how the food suggestions work for you.

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