As with any food, the method you use to prepare and eat eggs can have an impact on the overall effectiveness of your approach to weight loss.
Whether you’re frying or scrambling, the amount of fat or oil you use to cook your eggs will have an effect on your food’s final calorific content. To minimise the amount of added fat, use spray oils or just wipe the pan with a tiny amount of oil and opt for a non-stick pan.
Whilst eggs are relatively low in calories and can be a valuable part of a reduced calorie diet, it’s the total balance of the diet and a generally healthy lifestyle, including increased exercise levels, that is important if you want to lose or maintain your weight.
Try to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains.
"Slimming World’s well-known Food Optimising healthy eating plan encourages members to satisfy their appetite on foods that are low in energy density and highly satiating, meaning they’re naturally low in calories yet filling. These foods, including eggs, fruit and veg, pasta, rice and potatoes and lean meat and fish, are called ‘Free Foods’ because slimmers can enjoy them freely to satisfy their hunger with no need for laborious weighing, counting and measuring and still lose weight beautifully.
"Eggs are a staple ‘Free Food’ and Slimming World’s 800,000 members find they’re really versatile because there are so many healthy ways to cook and enjoy them, whether boiled or scrambled for breakfast, with lots of vegetables in a delicious Italian-style frittata for lunch, on top of a lean gammon steak for dinner or in a Chinese-style egg fried rice. They’re an egg-cellent source of protein and vitamins too."
"The Weight Watchers ProPoints plan is a counting system where people have an allocated number of ProPoints values that can be used per day.
"The ProPoints plan assesses the way the body processes different foods, as well as food’s impact on feelings on satisfaction, advocating a diet rich in lean protein and fibre to help keep weight loss on track, making eggs a good choice."
"Scottish Slimmers members love the versatility of eggs and enjoy them in delicious, healthy dishes - savoury and sweet - from the Scottish Slimmers Positive Eating Plan every day. With just 3 Scottish Slimmers Checks (less than 80 calories) per medium egg, they’re a great choice for people who want to eat lighter – and tastier!"
All quotes checked July, 2016
Satiety and energy density
There is growing evidence to suggest that eggs help with satiety – the feeling of being ‘full’ after eating – due to their energy density. If you are a health professional, you can read further on this subject in more detail by viewing our section on eggs and satiety.