Eggs: Friend or foe in your weight-loss journey? Experts weigh in

Many products are not recommended for a weight-reduction diet. This does not apply to eggs, which are a good idea as early as breakfast. During weight loss, eggs can be eaten in many ways - hard-boiled, soft-boiled, fried, used in shakshuka, or omelettes.

Dieticians believe that we can safely eat one or two eggs per day. There's no need to worry about cholesterol because eggs raise it only slightly. Although eggs are relatively high in calories (one boiled egg has 650 kJ), they are not fattening because they are very filling. However, it's important not to indulge in eggs fried with bacon or served with mayonnaise. These added ingredients cause weight gain, not the eggs themselves.

Eggs are a good source of high-quality protein that is easily absorbed. Hence, they are an integral part of a high-protein diet and any weight-loss diet. They also contain necessary cholesterol, abundant vitamins—D, A, E, and B, iodine, phosphorus, calcium, and omega-3 fatty acids. Eating them as fried eggs, soft-boiled omelettes, or scrambled eggs is best. Prepared in these forms, they have more nutritional value. They are healthier than hard-boiled eggs, as long cooking reduces their nutritional content.

Professor Ewa Stachowska, a distinguished biochemist and human nutrition specialist, spoke on eggs. She heads the Department of Biochemistry and Human Nutrition at the Pomeranian Medical University in Szczecin. On her Instagram profile, she explained a study aimed at determining how eating eggs—whole eggs, to be precise—affects body weight.

Well, the results are fascinating because it turns out that in healthy people, eating such eggs, especially on a weight-reduction diet, significantly helps in reducing body weight—said the expert.

However, she noted that these fascinating results apply to people who do not have health problems. For conditions such as diabetes, pre-diabetes, or metabolic syndrome, a high consumption of eggs in the diet led to weight gain, according to the study.

In summary, when you are sick with various health issues, indeed eat eggs in moderation and opt for other products containing both protein and good fats, because consuming a large number of eggs for more than 12 weeks will not promote weight reduction. When you are healthy—eggs are a fantastic choice even on a weight-reduction diet—advises Professor Stachowska.