Why You Should Eat Eggs For Breakfast

CoachMel Healthy Eating 41 Comments

I’m sure I’ve said this before, but my husband, Armen, maintains one of the keys to his weight loss success, is that he had two boiled eggs every morning when he was losing weight.

Many of you reading this may be worried that the cholesterol contained in eggs could lead to clogged arteries.

However, as research has developed down through the years, we’ve come to understand that foods containing cholesterol are not dangerous to heart health.

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And, there is a significant amount of evidence already out there that eggs can play an important role in weight management.

Eating eggs for breakfast is something I’ve experimented with in my own weight loss program, and have found to be hugely successful.

Eggs And Weight Loss

In fact, new research once again proves what I’ve been saying for some time now — that eating eggs for breakfast increases levels of satiety, and as a result can be helpful in reducing your day’s calorie intake.

In this particular study, breakfast consisted of one of three meals, either two poached eggs on toast, cereal (cornflakes) with milk and a slice of toast, or a croissant and orange juice.

Those in the study noted increased satiety, reduced hunger, and a reduced desire to eat after a breakfast of eggs.

Specifically, the egg breakfast lead to a significantly reduced calorie intake at lunch, in comparison to the cereal-based breakfast, and a significantly reduced calorie intake at the evening meal, when compared to a croissant-based breakfast.

Other studies have also found this to be the case. You can check these studies here and here.

So, if you want to lose or maintain your weight, but also enjoy the feeling of being fuller for longer, eat a couple of eggs each morning.

Also, check out Lifehack’s article on why you should eat eggs for breakfast.

Why eggs are so beneficial for weight loss

When you are trying to lose weight, you need to eat more foods with a lower energy density.

Eggs are one example of this, being low in calories, naturally portion controlled, and an excellent quality protein source, containing all of the essential amino acids.

It is this protein content, which helps us feel much more satisfied than a breakfast of cereal or bread. This means you eat less later in the day, saving calories, and helping to prevent binging.

Another benefit of eating eggs regularly, is that they are a source of vitamin D, and a number of other vitamins and minerals. Most of us are deficient in vitamin D, so eating eggs is a great way to boost your levels.

Eggs for breakfast: how many can you eat?

For most people, there is currently no limit to how many eggs you can eat in a week.

The most important thing is how you cook your eggs. I recommend boiling or poaching them most of the time, but scrambled eggs and omelets are also fine.

Do you eat eggs for breakfast?

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Comments 41

  1. Emily

    We eat eggs for breakfast almost every day! It’s a frugal source of protein, even considering we’re paying $3 a dozen for free range eggs bought from a local farm. I’ve experienced an allergic reaction to raw eggs (poached, sunny-side, etc) but LOVE scrambled eggs topped with a smatter of truffle salt. What a divine, decadent, HEALTHY way to start your day!

    1. Melanie

      Same here, Emily. I can get free range eggs for £1 a half dozen, which isn’t too bad. And, they are delicious!! Good you can still eat cooked eggs.

  2. terry

    Yes I think this article is very true . Eggs sustain you much longer than carbs. They have had such a bad rap about the high cholestral, but the benefits are far greater than the negative. We should eat more whole foods to be healthy thats the key.

  3. lynne @lgmsash

    i whole heartedly agree with this – the past month, i’ve switched my oatmeal breakfast for 2 scrambled eggs and a fruit smoothie and have definitely felt satieted throughout the morning. and, i’ve lost 6 pounds in the process 🙂 thanks!

    1. Melanie

      That’s great news, Lynne. Well done with your weight loss. I sometimes have oatmeal instead, but always notice I’m hungry in a few hours again.

  4. Lisa

    I switched to a high protein breakfast–2 scrambled eggs, black beans and a turkey sausage–and have NEVER felt better. Instead of being hungry in an hour like I am with cereal or oatmeal, I’m full and satisfied for hours. I eat at 7am and don’t eat a snack until 11! It’s the perfect breakfast!

    1. Melanie

      Emily mentioned she had an allergic reaction to raw eggs (sunny side), but that scrambled eggs were fine. Have you tried eating them cooked in different ways?

  5. Cathy in NZ

    I don’t usually eat them from breakfast, unless I’m short of general other food – then I will have a kind of french toast mixture.

    I have to be careful with cereal, only can eat certain ones and they are basically boring…

    But I often eat an omelette sort of thing for protein for dinner based on the fact that I don’t eat much meat, cannot eat any type of dried bean so need to have another interesting form of protein/dinner wise…

  6. Lucas Irwin

    Terrific instruction and recommendations. Looking ahead to burn a couple of unwanted weight. I’ll give some remarks immediately after i attempt this. Thanks a lot!

  7. Deanna

    2 poached eggs on toast is my favorite breakfast! I have it several times a week and find that it keeps my energy up longer than if I just have a bowl of cereal. I snack less and have a lighter luch, just as your article suggests. I, however, have been feeling guilty about eating so many eggs…but I will feel guilty no more!

  8. Brianna

    While I think it’s great that eggs are low in calories and many other factors that people worry about, they aren’t in all. One large egg has about 215 mg of cholesterol – about 70% of your daily allowance.

    1. Melanie

      Hi Brianna,
      Cholesterol in our diet isn’t a concern for most people though. We used to think it was, but not now.

    2. crystal

      It actually saturated fats that raise your cholesterol, not cholesterol, words but true. look at the recent research findings. also a first high in soluble fiber reduces blood cholesterol.

  9. Kiko Rex

    Yeah, eggs are highly cool. Always been a fan, and glad to have found out some years ago that the supposed cholesterol-heart risk dealy in eggs is bunk. Really wish I could go back in time to before I knew that; I used to devour 6 egg whites at a time during work-out periods- all those egg yolks I threw away back then make me cringe now! I used to really love eggs and rice, but I guess I avoid that now because of the high glycemic load of rice; still, I cook up a batch whenever there’s some errant long grain brown rice and I want to think of my grandfather (who used to fix them for me as a boy.) AWWWWWWW

  10. Valerie

    wow! i like this. What should i do to increase my weight? am 47.99kg and i would like to increase, advice me please.

  11. Hayley

    I was so glad to finally find an answer for HOW MANY eggs one can eat in a week – there is so much discrepancy on the internet about this!
    Once per week I will serve up poached eggs on Rye with pumpkin seeds, spread with avocado and topped with smoked salmon and dill – it’s so delicious!

  12. Vikrant

    WOWOW !! Eggs… have become a part of my daily energy boost @ breakfast. It was my dad who ensures that I pop in atleast two boiled eggs with salt and black pepper, with a bread butter sandwich. This is sometimes supplemented with a glass of milk !!

    Ideal would however be, two scrambled eggs, with salamies and sausages, roasted spinach, tomatoes and onions… !! A glass of milk with it !!

    GO EGGS… GO !!

    1. Melanie

      I can imagine they do. I think it is deviled eggs (??) I had at someone’s house once, where you scoop out the yolk, mix with spices then replace back into the eggs. They were wonderful!

    1. Melanie

      I agree! The omega-3 enriched eggs aren’t something I eat, I find they are very expensive here, and I can get amazing free range eggs in my local butcher shop, so I stick with those.

  13. Goran

    In my country there are local farmers ( small family in a village ) producing maybe 50 eggs or so a week from the chicken they keep at home and selling them once a week atthe local market . My concern is contaminatination as maybe they are not washed properly . Is it safe to consume them as the ones bought from a supermarket? What is the practice in consuming free range eggs? Should they be washed with something ?

    1. Melanie

      Hi Goran, I can’t really say for sure, but this CDC article may be helpful about salmonella poising. In terms of hens that are allowed to freely wonder, it is my understanding that left to their own devices, chickens almost never lay eggs where they come in contact with feces (where the contamination can occur). It seems that the more cramped the conditions, the more likely contamination is to occur.

  14. Cherith

    I’ve been eating a boiled egg with one slice of toast most days since the beginning of November. I also eat a small orange or pear with this, and a cup of coffee I’ve found that this keeps me fuller for longer! I’ve steadily lost weight.. I don’t need to shed too much – 9-11 lbs max, but have lost 4-5lb so far. I used to eat sugary cereal, and think that this change to my daily routine is the key to this small weight loss. Cx

    1. Post
  15. Adam jones

    I eat started to have three boiled eggs for breakfast each day and I have tonned up and lost weight.

    Combined with exercise, fruit , veggies and meat you can’t go wrong

  16. Fred Pennouski

    I’m cooking hard boiled eggs right now because of this article. I’m trying to lose weight and eggs have got to be better than cereal.

  17. Pingback: Is Oatmeal Healthy

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