Two eggs per day are enough for the average adult; having more eggs can lead to health complications. A person may lose weight temporarily by following any form of the egg diet since it reduces calorie intake. In addition, the egg diet is a whole-food strategy to lose weight compared to costlier diets that require specialised powders and supplements. Eating eggs for breakfast might be the best way to start your day! Can these recipes fit into a keto or low-carb diet? Eating both the egg white and the yolk can increase testosterone levels with current data suggesting the resulting muscle mass is around the same from eating a whole egg versus egg whites.Ever wondered how to achieve the perfect boiled egg that comes out just the way you like it, every time?She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.If you’re really trying to lose weight, focus on the egg white.Spicy deviled eggs are a tantalizing twist on a classic favorite.Eggs are cheap and full of nutrients – but should you really be eating them every meal?Plus, you can easily add an extra serving of veggies.They’re rich in protein and essential vitamins, while most late-night snacks are high in sugar, refined carbs, or unhealthy fats.Are you unsure if the eggs sitting in your fridge are still fresh enough to eat? Discover science-based nutrition recommendations on how to eat for diabetes management. Fruit contains carbohydrate so you need to count it as part of your meal plan. This pattern often has a goal of 20–50g of non-fiber carbohydrate per day. The ADA focuses on meal patterns that are scientifically proven to help manage diabetes. Browse over 1000 easy, healthy dishes with whole food ingredients! Wholesome Yum is a food blog for healthy recipes, all with 10 ingredients or less. Remember that fullness from fats and proteins take some time to manifest, so eat slowly and don’t stuff yourself. Usually, the diet plan includes eating eggs in the morning for breakfast and portions of lean protein. The egg diet increases the number of eggs you eat daily to provide you with a healthy source of protein while cutting out carbohydrates. “Because the diet is highly restrictive, you're not actually learning anything about how to eat a healthy, well-balanced diet for long-term success, but rather how to deprive yourself of eating foods you may enjoy,” Gans says. It’s important to keep your lifestyle and tastes in mind when you choose a diet. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds. Foods to avoid on the carnivore diet Yes, eggs can contribute to weight gain if they are part of a high-calorie diet. Protein-rich foods like eggs increase your metabolic rate more than carbs or fats. Compare that to a butter-laden aloo paratha (~350 calories), and it’s easy to see why eggs are a smarter choice. Eating two boiled eggs makes it approximately 120 calories. This review findings also revealed that whole egg might result in better weight reduction if consumed in the context of an energy-restricted diet and if consumed by healthy individuals. This egg bites recipe is the best grab-and-go breakfast! Inspired by Starbucks, it's healthy, flavorful, and easy to make in a muffin tin. Always consult with a healthcare professional before starting any new diet regimen. Victoria's meals are designed to reduce inflammation and promote overall health. However, eating eggs with high-calorie sides like bacon or cheese can add up. Morning eggs help control appetite all day, while eating eggs at night can curb late-night cravings. The best time to eat eggs for weight loss—morning or night—depends on your routine. When is the best time to eat eggs for weight loss? The combination of protein and healthy fats in eggs helps stabilise blood sugar levels, preventing energy crashes and reducing the likelihood of unnecessary snacking. One of the reasons eggs are a great addition to a weight loss diet is their ability to keep us feeling full and satisfied for longer. The Egg Diet is a structured, short-term eating plan that relies on eggs as the main protein source to help reduce calorie intake. As with any food, the way you prepare and eat eggs has an impact on the overall effectiveness of your approach to weight loss. “A hard-boiled egg is a nutritious snack, but I think that consuming a variety of foods is a healthier way to eat.” For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources. For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In the end, losing weight depends on how many calories you take in and how much you burn. They help you lose weight when you fit them into a calorie deficit meal plan. Moreover, they keep you full for longer and drive you to make a healthier meal choice during the day. You can eat eggs anytime, anywhere, and in so many different ways. They can provide guidance that’s tailored to your individual health needs and goals. The underlying theory is that if you’re in a calorie deficit for long enough, you’ll see significant changes on your scale. © 2025 BoiledEggdiet..com. I just followed the steps, and the weight came off. Small tweaks can keep the plan interesting while still staying “protein-first” and low-carb friendly. We've been eating eggs since the dawn of time. One hundred and fifty-two men and women were given either an egg or a bagel breakfast in a weight loss intervention . To summarize, the proteins in eggs not only protect against skeletal muscle loss and protein-related malnutrition, but they are also a source of biologically active components which may protect against hypertension, inflammatory bowel disease, and cancer. Muscle arginine matched muscle growth, and the addition of arginine to the casein diet led to matching muscle growth from egg white protein. Kido et al. fed rats casein, albumin, or egg white protein for 14 days and found a significant increase in the growth of the soleus and extensor digitorum longus muscles after egg white consumption as compared to casein. Calories in popular egg dishes Rapid reduction of carbohydrates may cause "induction flu" (headache, fatigue, dizziness). This increased volume is necessary to process the nitrogen load from higher protein consumption and to replace water lost through glycogen depletion. This protein preload increases satiety hormones (GLP-1) and reduces subsequent caloric intake. This is critical to prevent the "yo-yo effect" caused by metabolic adaptation, where the body lowers its basal metabolic rate in response to prolonged restriction. Foods that affect your cholesterol and heart health Most importantly, Fay dietitian services are covered by insurance, which means you can often get professional, one-on-one nutritional support for a $0 copay. Get a full guide with dietitian-approved tips from Maria Karialis, RDN. Whether it is Sunday afternoon or Monday morning, putting it on your calendar makes it more likely that you will actually follow through. Carbohydrates aren’t inherently fattening, but choosing types and portions strategically helps manage hunger and glucose response. Create a weekly menu before you make your grocery list—this prevents impulse buys and supports consistency. Choosing low-calorie, minimally processed protein sources can help you feel fuller, control cravings, and maintain muscle mass. The method suggests choosing 3 protein sources, 3 fat sources, and 3 carbohydrate sources to use as the basis for your diet. These foods help control hunger while supporting muscle mass. With just an ripe banana (shock!), a couple of eggs and a dash of cinnamon, you can transform three everyday ingredients into fluffy, naturally sweet pancakes. This fun and vibrant dish transforms ordinary eggs into a colorful breakfast adventure that's sure to please all ages - it's as delicious as it is visually striking! In this recipe, the bread is coated in a layer of beaten egg, like French toast, creating a golden crust that adds an extra dimension of flavour and texture. Avocado toast has become a breakfast classic in recent years, and for good reason. This simple yet incredibly satisfying dish brings together the rich and buttery texture of ripe avocado with the silky, golden yolk of a fried egg. Mayonnaise is a magical emulsion of oil, egg yolk and acid that enhances almost anything it touches. Made with simple ingredients and a few minutes of your time, you can create a velvety and flavorful mayo that will elevate your sandwiches, salads, and dips to a whole new level. This beloved breakfast or brunch dish has been gracing tables for generations, bringing warmth and delight to countless mornings. It is a complete wholesome meal for your egg diet plan which includes protein, carbohydrates, and fiber. Eggs are a great source of dietary cholesterol, which is important for heart health. According to NIH research, those who eat high-protein diets lose more weight than those who eat low-protein diets. High in nutrients and low in calories, eggs have about calories per large egg. Eggs are a nutrient-dense food that can be a great addition to a weight loss diet, but it’s essential to consume them in moderation.Omega-3 enriched eggs are produced by hens that are fed a diet rich in omega-3 fatty acids.Nothing unexpected eggs are a refreshing wellspring of protein, yet high protein diets can really support weight reduction, specialists say.One of the key features of eggs is their ability to induce feelings of fullness.Animal models have also explored long-term whole-egg intake and fat distribution long-term whole egg study.As the days progress, meals repeat in a rotating fashion.Additionally, eating eggs in the morning can help to jumpstart your metabolism, which can aid in weight loss. Can eggs really help with weight loss, or are they a hindrance to achieving your weight loss goals? When it comes to weight loss, there are many foods that are touted as being beneficial for shedding those extra pounds. Additionally, incorporating healthy fats, such as olive oil or nuts, can enhance the nutritional profile of your breakfast. Additionally, the amino acids found in eggs are essential for muscle maintenance, which becomes increasingly important when you’re trying to lose weight. Ultimately, with a little creativity and planning, eggs can undoubtedly become a staple in your weight-loss journey. The quality of protein ingested is salient because muscle protein synthesis is lower after consumption of plant proteins than animal proteins, which is a result of a lack of one or more essential amino acids, lower leucine content, and lower digestibility . However, protein needs may be higher for athletes completing heavy training to maximize muscle hypertrophy . Enhancing skeletal muscle health improves insulin sensitivity and physical function and reduces the risks of prehypertension and hypertension, cardiovascular disease 30,33, osteoporosis, and the overall risk of all-cause mortality . Additionally, make sure you’re choosing snacks that are nutrient-dense and low in calories, added sugars, and unhealthy fats. Whole eggs can be a part of a healthy, balanced diet when consumed in moderation. However, it’s essential to note that whole eggs are not inherently bad for weight loss. Use this as an opportunity to add chopped veggies or a handful of spinach, Stephan says. But most people prefer to add a little flavor. So make sure you're "frying" them using a zero-calorie cooking spray. While two eggs a day can contribute to the daily protein quota, individual health considerations should not be overlooked before you proceed with a stipulated quantity.To keep fat content in check, look for 90% lean ground beef.For best results, pair them with a balanced diet and regular exercise.Cakes and pastries will also be high in saturated fats.You can try one variation this week, another next week, and another the following week in your egg diet plan.A "sprinkle" of shredded cheese often turns into an ounce or more (110+ calories).These healthy fats are beneficial for maintaining optimal cholesterol levels and supporting brain health.Most plant-based foods, like wholegrains, legumes, nuts and seeds are incomplete proteins because they lack one or more of the essential amino acids that we need. What are the nutritional benefits of eggs for weight loss? Research into the effect of eggs on cholesterol has found that eggs only slightly affect levels of low-density lipoprotein cholesterol (LDL, or “bad” cholesterol). The researchers concluded that the egg diet can help to boost weight loss. In most cases, eggs are eaten at breakfast time, and other lean meats are consumed at lunch and dinner time. Wholesome Yum - Easy healthy recipes. Elsawy G, Abdelrahman O, Hamza A. Effect of choline supplementation on rapid weight loss and biochemical variables among female taekwondo and judo athletes. If the cholesterol issue is still bothering you, you can also consider omitting the egg yolk, and using only egg whites in any omelettes or dishes you might make. For example you could have an egg between lunch and dinner, to prevent yourself from snacking on other treats or feeling super hungry and deprived when dinner comes around. A meta-analysis found a dose–response positive relation between egg consumption and CVDs .These methods don’t add any extra fat calories, so we can say that both poached and boiled eggs are good for weight loss.Because it is so restrictive and cuts out entire food groups, it often misses out on important nutrients.That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke.It's a creative and flavorful addition to your Halloween menu.The egg diet increases the number of eggs you eat daily to provide you with a healthy source of protein while cutting out carbohydrates. Eventually food cravings are going to kick in. The carnivore diet is too restrictive – and too boring – to follow long-term. People who eat this way also complain of headaches, nausea, and a lack of energy. Not getting enough fiber from your diet could cause constipation. The authors say we need more research to better understand the carnivore diet. “This leads to a diet mentality where your weight is often dependent on eating (or not eating) a certain food. While the egg diet may be helpful in achieving weight loss goals in the short run, Foroutan emphasizes that this diet fad is not sustainable for most people. “Someone may lose weight from eating less food overall, but under eating over time can slow metabolism, stress the body and make it harder to keep the weight off.” “If you want to scramble eggs, use a nonstick pan with a teaspoon of olive oil or a light mist of cooking spray,” Dr. Gruber recommends. They also tend to keep your blood sugar steady longer than fried eggs.” The same goes for poached eggs. “Boil your eggs instead of frying them,” says Meegan Gruber, MD, PhD, a board-certified plastic surgeon. You can also try these egg recipes from our collection in your diet plan to make your journey healthier and flavourful. Overall, the egg diet is an excellent way to get a variety of health benefits. Eggs are among the top choices of choline rich foods, which is an important nutrient for brain health. Protein plays a crucial role in weight loss by supporting muscle repair, promoting satiety, and increasing metabolism through the thermic effect of food. From their protein richness to their nutrient-packed profile and blood sugar-regulating properties, eggs offer many advantages that support effective weight management. In this section, we’ll uncover the key benefits of eggs for weight loss plans. In a study involving 152 men and women undergoing a weight loss intervention, participants were divided into groups receiving either an egg or a bagel breakfast. Their nutritional contribution makes them useful for both maintaining a healthy weight and for optimising body composition. They are low in calories and high in protein, making them an ideal addition to a weight loss meal. Poached eggs are a healthy and delicious way to prepare eggs for weight loss. They are low in calories, and high in protein, making them an ideal snack or addition to a weight loss meal. Additionally, the protein in eggs can help you feel fuller for longer, reducing the likelihood of overeating or snacking between meals. Learn about the foods you're eating and keep your calories within your daily budget. What is the Mediterranean diet? For instance, boiling or poaching eggs are far healthier options compared to frying them in excessive oil or butter. This combination of high protein, essential nutrients, and appetite control makes eggs a smart choice for anyone aiming to shed some pounds. Additionally, eggs provide essential vitamins and minerals, including Vitamin B12, phosphorus, and selenium, which support overall health. This means you are less likely to reach for unhealthy snacks between meals. They are low in calories yet high in high-quality protein, which helps in keeping you satiated for longer periods. We recommend that you mainly eat whole eggs, but feel free to also include some egg whites if you find it hard to meet your protein targets. Seafood has a well-deserved reputation for being one of the best weight loss foods. By comparison, 3.5 ounces of beef brisket has about the same grams of protein as 3.5 ounces of lean steak, but more fat (and calories). With the number of health benefits and uses of eggs in the kitchen, it is no wonder they are eaten and loved worldwide. Eggs add high-quality protein and an array of nutrients to a well-balanced, healthy diet. Different methods of meal prep for every lifestyle If you’re considering such a diet, consult a healthcare provider to ensure it is aligned with your nutritional needs and health goals. Read our Steak And Eggs Diet blog post to uncover nutritional insights and explore the benefits of protein-rich meals. Eggs are high in protein and low in carbs, which may help you feel full and maintain muscle mass during this time. One bacteria – Salmonella enteritidis – is commonly found in raw chicken, but it’s also in egg yolks (12). Fruits and vegetables, on the other hand, are rich in fiber and have a variety of benefits, including helping with weight loss and lowering your risk of heart disease (9). Eggs remain the star ingredient, while small amounts of lean meats, leafy greens, and low-sugar fruits are included for balance. While the flexible approach is safer, every version of this diet is still short-term and restrictive. The diet’s appeal comes from its simplicity. This graphic provides a simple breakdown of how the plan is structured, including what to eat, what to avoid, and what results to expect. They are quick to cook, affordable, and packed with protein. Learn the secrets to mastering how to make sunny side up eggs with a perfectly runny yolk in this step-by-step guide. Discover the simple step by step tips to perfectly cooked Over Hard eggs with our quick and easy guide. What sets devilled eggs apart is the endless variety of flavours and garnishes that can be added to the filling. There are also many health-related advantages that have only come to light in recent times. Egg whites are an excellent source of protein, but they lack the nutrient-dense yolk, which provides a range of vitamins, minerals, and antioxidants. They are produced by hens that are fed a diet of grains such as corn and soybeans. But what if we told you that one simple addition to your meal plan could make all the difference? Without many fruits, vegetables, healthy fats, proteins, or grains to choose from, the majority of the energy your body receives comes from eggs. While proponents of the 3-day egg diet may claim that this diet will help with weight loss, evidence clearly shows that such an eating plan isn’t the best way to achieve this goal. If you’re consuming eggs as a source of protein or healthy fats, many more food options can offer you this, such as nuts and seeds, fatty fish, dairy, and more. The 3-day egg diet weight loss effects are one of the biggest draws of this eating plan. When it comes to weight loss, egg whites are often considered the better option. However, recent research has shown that dietary cholesterol has a limited impact on blood cholesterol levels for most people. It’s also a good idea to add plenty of vegetables to your eggs, such as spinach, bell peppers, and mushrooms, to increase the nutrient density of your meal. Eggs are high in protein, which can help to keep you full and satisfied, making them a great option for those trying to lose weight. However, it’s essential to be mindful of portion control, balance your meals with vegetables and whole grains, and choose lower-cholesterol options if necessary. Methionine Keeps Your Liver Healthy Now, let’s explore some of the best foods that can be included in your breakfast to support weight loss. Did you know that according to a study, individuals who consume a high-protein breakfast tend to feel fuller throughout the day and consume fewer calories overall? If you have concerns about cholesterol or heart health, it’s best to limit the frequency of fried eggs and consider healthier cooking methods more often. Make sure to incorporate other sources of protein, vegetables, and healthy fats into your diet. The frequency with which you eat fried eggs depends on your overall diet and health goals. It has been used for years to help people reach their weight loss goals and can help you reach yours, too! I’ve always been trying to find an easy, effective way to lose weight, so the ‘Egg diet for weight loss’ caught my eye. If you have high cholesterol, it’s essential to consult with your doctor or registered dietitian to determine the best diet for your specific needs. However, vegetarians who consume dairy products and eggs can include eggs as part of their diet. All 25 subjects had greater decreases in appetite following the egg breakfast as measured by visual scales. In a randomized crossover study, 25 men aged 20–70 years, were given either an egg- or bagel-based isocaloric breakfast to determine the effects of egg protein on postprandial appetite hormones, plasma insulin, and glucose . For example, foods characterized by a high satiety index (SI) have been shown to reduce energy intake in the following meal . Shrimp tacos are a delicious and easy meal to make on the busiest days. The Paleo diet is one of the most popular low-carb and high-protein diets around. It may not be the best approach for long-term weight loss. Ultimately, this egg diet appears to be another fad diet. In fact, egg yolks are rich in nutrients like choline, vitamin D, and antioxidants that can support weight loss. However, dietary cholesterol has a limited impact on blood cholesterol levels for most people. Egg yolks are often misunderstood as being unhealthy due to their high cholesterol content. (9) The high-quality protein in eggs can be quickly absorbed and efficiently utilized to optimize muscle growth. With only 70 calories, one egg provides 12% of the daily value of protein. Therefore, egg yolks can safely be included in a heart-healthy diet plan. While one large egg yolk contains 1.5 grams of saturated fat, it also has 3.5 grams of healthy, unsaturated fat, including omega-3 fats. The yolk also contains nutrients like cholesterol, which can be beneficial for hormone production, vital for muscle growth. Consuming adequate protein while in a caloric deficit is crucial for preserving muscle mass. Their high-quality protein content contains all nine essential amino acids necessary for muscle repair and growth. Additionally, if you have an egg allergy, consuming eggs could lead to severe allergic reactions. It’s also important to keep in mind that it’s not just about the food itself, but also the portion sizes and cooking methods used. While there are some potential drawbacks to consider, the benefits of eggs far outweigh the drawbacks. Eggs are relatively high in cholesterol, with a large egg containing 186 milligrams. Eggs are an excellent source of protein, which is essential for building and repairing muscle tissue. Eggs can be among the most nutritious, delicious, and popular additions to your weight loss journey. It also helps with reducing overall energy consumption during the day. Eggs are nutrient-dense and very filling due to their high protein content. They also had a lower energy intake throughout the day. Eggs have been demonized for their high cholesterol content for many years. This makes it a strong option for Bradford residents who want straightforward weight loss without complex planning.Whether you're hosting a spicy-themed party or just spicing up your everyday menu, these fiery delights are sure to impress.Below is an example of a 3-day meal plan for the egg diet designed to maximize TEF.(Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)I will also share key guidelines for doing this diet correctly to help you get the most out of it.“Eat eggs with non-starchy veggies (like spinach, peppers and mushrooms) or whole grains (like a slice of whole-grain toast) to feel fuller and get more fiber.”The degree of weight loss achieved with surgery is usually much greater and lasts longer than with medications.A large egg contains about 70 calories, making it a satisfying yet calorie-controlled option for meals and snacks. According to available data, one large egg (50 g) contains 6-7 grams of protein, vitamins A, D, and many B-group vitamins. According to Doctors on WebMD, a lack of fiber in the diet leads to weight gain, constipation, spikes in blood sugar levels, and diet-related tiredness.17 Also, the excessive restriction on your daily intake of calories is not recommended. Furthermore, eating only eggs for a week can also lead to a range of other health problems, including vitamin and mineral deficiencies. The lack of healthy fats in an egg-only diet can also lead to an increased risk of heart disease and other cardiovascular problems. Eating only eggs for a week may lead to some weight loss due to the restrictive calorie intake. Eggs lack essential nutrients like fiber, healthy fats, and a variety of vitamins and minerals found in other foods. An egg-only diet involves eating only eggs for a specified period, in this case, a week. If you’re looking to cut back on the calories, switch to nut milk and substitute sausage for ground turkey.Eggs contain a lot of nutrients, protein and healthy fat.Incorporating yolks into your diet can also promote feelings of fullness and satisfaction.You’ll usually experience illness 1 to 3 days after eating food contaminated with bacteria.The weight you lose comes from eating fewer calories, not from any special fat-burning property of eggs.The American Heart Association suggests(link opens in new window) one egg (or two egg whites) per day for people who eat them, as part of a healthy diet.For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes.Foods that can be eaten on the egg diet focus on high-satiety proteins and low-glycemic index vegetables to maintain insulin suppression. I also learned that getting in the great shape I’d seen men in online and in magazines is achievable with hard work. I knew I needed to go back to weight training. Despite these accomplishments, my weight gain continued. I gradually gained weight between 2021 and 2025. You may lose weight temporarily, but the results won't necessarily last. This Mexican breakfast staple is full of incredible flavor and spice from the Korean condiment gochujang. Pair with a side salad to add some extra greens into your meal. This easy and filling recipe is easy to make ahead, guaranteeing you a perfectly prepared breakfast or dinner without the hassle. Breakfast salads are entirely a thing, especially when topped with a fried egg. These eggs have been heated up enough to kill the Salmonella bacteria that was potentially inside. Eating raw eggs can be a quick way to get a lot of protein. Halal meal prep provides portion control, calorie transparency, and balanced nutrition, which simplifies fat loss and ensures a sustainable lifestyle in Chorley. By combining halal meal prep with light physical activity, Chorley residents can achieve fat loss while preserving lean muscle mass. Halal meal prep offers structured, nutrient-rich meals, helping Chorley residents stay on track with their fat loss goals while avoiding the pitfalls of takeaway food. Include seafood for the omega-3 fatty acids. Lower the saturated fat by choosing leaner cuts of protein like skinless chicken instead of fattier steaks, lamb, and ground beef. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Scramble the eggs and mix them with the turkey until the mixture is cooked through. Whether you're looking for a hearty breakfast, a satisfying brunch, or a quick and nutritious dinner, the frittata has got you covered. This Italian-inspired meal is a perfect canvas for showcasing your favourite ingredients. A cross between an omelette and a crustless quiche, it offers endless opportunities for creativity. Frittata, a hearty egg-based dish, is a culinary canvas that allows you to showcase an array of flavours and ingredients. If you are interested in eggs and dieting, visit our section on eggs and weight loss It is also important to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains. Eggs are a great food to include in your diet if you’re trying to lose weight whilst ensuring your body gets all the essential nutrition it needs. The classic diner omelet is an oversize envelope of eggs soaked in cheap oil and bulging with fatty fillers. With this red and green breakfast salad recipe, you can enjoy a crunchy bowl of veggies any time of day. Combined with the protein of the eggs—you’ll get two per frittata serving—this is one dish that will keep you full and give you plenty of energy. When you are on a diet, it can sometimes feel like a balancing act. It might help you lose weight or achieve a certain fitness goal. In other words, you may want to try this diet, but you should not stick to it in the long run. Eggs can be an excellent source of protein. Plus, a low-carb diet might leave you feeling hungry in the long run. Eggs provide a variety of nutrients and therefore have many health benefits. The type of egg you choose depends on your needs and priorities. Eggs also provide vitamin D, vitamin A, folate, phosphorous, omega-3 fats, and the antioxidants lutein and zeaxanthin. This diet is so restrictive that it’s hard to stay on it for long. But the weight loss is likely to be short-lived. And processed meats, which the diet allows, are high in salt, which can raise blood pressure. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. If you were to only eat eggs or more than half of your daily intake was eggs, then you would likely be deficient in many nutrients due to your limited intake of other health-promoting foods. By focusing on eggs but also eating other lean protein and vegetables, your diet is high in protein and low in carbs. “Research has shown that when you eat an egg at a meal versus a bagel, you’ll eat significantly fewer calories over the rest of the day,” says Tammy Lakatos Shames, RDN, CDN, CFT. Though eggs are healthy, they cannot melt your belly fat and reduce your weight. Fill a medium saucepan with 3 inches of water, add 1 tbsp white vinegar, and bring to a gentle simmer over medium heat—tiny bubbles should rise but not boil vigorously. Heat 2 tbsp of rich extra virgin olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.2. Pour the egg mixture into the skillet once the butter is melted and bubbling slightly. Place a non-stick skillet over medium-low heat. Serve it warm with a side of fresh salsa or avocado slices for a complete, satisfying meal. Or you may have periods that last many days. A slow and steady approach is healthier and more sustainable, with most experts recommending a loss of 1-2 pounds per week. Weight loss generally occurs uniformly across the body. Eggs -- raw or cooked -- pack a protein punch. Excessive fat intake can strain the gallbladder, causing digestive problems or exacerbating existing conditions. Saturated fats contribute to the build-up of plaque in arteries, leading to atherosclerosis and a higher risk of heart attack or stroke. Each method of frying—sunny side up, over-easy, or scrambled—affects the texture and nutrient retention of the egg. The impact on egg nutrition depends on factors such as the type of oil used, the temperature at which they are fried, and the cooking method.