Can You Lose Weight by Eating Six Boiled Eggs a Day?

Stuffing yourself with boiled eggs isn’t the most conventional weight loss tactic, but it may prove to have a positive difference. Eggs are rich in lean protein, a satiating nutrient that can make you feel full and stay full for long periods of time. Thus, increasing the number of eggs you eat may help curb your total calorie consumption and contribute to gradual weight loss. There are negatives to be considered, however.

Nutrition Facts

According to the U.S. Department of Agriculture, six large boiled eggs contain approximately 465 calories, 38 g protein, 32 g fat, 10 g of which are saturated, 3.5 g carbohydrates, 3.5 g sugar, no fiber and 1,120 mg cholesterol. That amount of cholesterol is nearly four times the recommended daily limit of 300 mg, according to MayoClinic.com cardiologist Thomas Behrenbeck, M.D. If you already have high cholesterol levels, eating this many eggs is not advisable.

Energy Density

Eggs are a food with relatively low energy density, meaning they have a high protein content and few calories. MayoClinic.com reports that low energy-dense foods are most beneficial for weight loss because they effectively fill you up without adding too many calories to your daily total. However, most foods with low energy densities, including fruits, vegetables and whole grains, also have low fat and cholesterol counts.

Weight Loss

Although a single boiled egg doesn’t provide enough cholesterol, fat and calories to derail any weight loss plan, eating six of them every day may not facilitate healthy progress. Losing weight comes down to burning more calories than you take in, no matter what you eat, and consuming almost 500 calories daily through boiled eggs is not guaranteed to help you cut your total calorie count, even if you use the eggs to replace a normal meal. Additionally, even though most of the fat grams in eggs are not saturated, choosing natural foods that are low in both fat and calories may help more with steady weight loss progress.

Considerations

Always check with your doctor before using eggs as a weight loss strategy or making significant changes to your normal diet. The healthiest weight loss plans contain a balance of nutritious foods from all major groups, including fruits, vegetables, lean proteins and whole grains in addition to low-fat dairy. Thus, be aware that if you eat too many eggs at the expense of other healthy foods, you could risk nutrient deficiencies, rising blood cholesterol levels or other health problems.