This article has been updated since its initial 11/22/20 publish date to include more expert insight.
Eggs are the perfect staple to introduce into your diet for weight loss. They’re low in calories and high in protein and other nutrients which will keep you full and get your metabolism going to burn more fat throughout the day. But while eating only the egg white is the lowest calorie option for egg prep, according to a dietitian, there’s a better way to cook your eggs to maximize weight loss.
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Tip #1— Boil Or Poach Your Eggs
Boiling or poaching your egg is the best way to maximize the nutritional value of your egg, aiding in healthy weight loss over time. Registered dietitian Emily Danckers explains, “You may be surprised to hear that eating the whole egg may help with weight loss. When you cut out the yolk, you’re missing out on filling proteins, satisfying fats, and vitamins D, B-6, and A.”
While weight loss does largely hinge on maintaining a calorie deficit, it’s important to factor in the quality of the food you consume as well. If you’re focusing on lower calorie options, there’s a good chance that the food you choose won’t keep you full as long, leading to grazing throughout the day which can be hard for maintaining your deficit.
Danckers continues, “Enjoying the whole egg can help you feel full longer which leads to eating less later in the day. Pair this with a balanced, reduced calorie diet, and you’re on your way to weight loss.” You’ve always heard breakfast is the most important meal of the day, and it’s true--especially when you aim to set yourself up for successful eating habits throughout the rest of your day!
Cooking your egg without oil is the healthiest option while still including the yolk. Danckers says, “To avoid adding too much extra fat in the cooking process, try a non-fried approach like boiling or poaching your eggs. If you prefer scrambled eggs or fried eggs, use a non-stick spray to cut back on calories.”
When trying to lose weight, make sure you’re providing your body with the best whole foods to nourish yourself and keep you full for hours. While opting for egg whites may be tempting to cut down on calories, try to remember that it’s the quality of the calories that is also important. You’ll be thankful when you fill up on a poached egg in the morning rather than a bowl of chips later on in the day!
