Health & Diet

Dietician shares how many eggs you should be eating per week to lose weight

According to dietician Dr Carrie Ruxton, eggs should be a staple part of your diet. They have many great health benefits, and can also aid weight loss for people who want to slim down.

In her research review ‘Eggs: healthy or risky? A review of evidence from high quality studies on hen’s eggs’ published in the scientific journal Nutrients, Dr Carrie found that eggs are great for appetite control, body composition and healthy ageing.

Britons eat just four eggs a week on average, but this is much lower than the ideal range of seven to 14.

Dr Carrie’s research suggests that incorporating eggs into your diet can help with your slimming goals. She said: “A moderate intake of seven – 14 eggs a week in the context of a varied and balanced diet would be beneficial for most people, particularly for promoting vitamin, mineral and protein intakes, protecting vital muscle mass and improving feelings of fullness after meals to aid weight management.”

Seven out of nine clinical studies comparing eggs with cereal options such as bagels or packet cereals found benefits for the eggs.

READ MORE: Nutritionist shares ‘best recipe for helping you slim down’ – just 4 ingredients

Benefits included a reduced appetite, increased feelings of fullness, higher levels of appetite-control hormones and lower calorie intakes.

This suggests that eating eggs first thing in the morning will stop you reaching for junk food later on in the day.

Another reason for eating eggs, according to Dr Carrie, is that they are a nutrient-dense natural food.

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Eggs provide more than 10 different vitamins and minerals and are also rich in high-quality protein providing all nine “essential amino acids” which are the building blocks needed to repair body cells and grow muscle.

Eating eggs can also help with healthy ageing, protecting and supporting muscle mass. According to studies, they could help dieters maintain lean body tissue which is vital for maintaining metabolic rate.

This is important for the over 50s who experience gradual loss of muscle and lean body tissue with age.

Eggs also top up missing essential nutrients such as potassium, calcium, iron, iodine, folate, vitamin D and fibre – which are all highlighted by the European Food Safety Authority (EFSA) as nutrients of concern for Europeans.

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Eggs can help redress some of these nutrient imbalances as they provide clinically useful amounts of iodine, folate and vitamin D, plus choline – which supports the brain.

They are also one of the few natural food sources of vitamin D, which is crucial for immune health and bone health.

For pregnant women, eating enough eggs can be very helpful. They contain choline, which is needed during pregnancy and early life to support optimal brain development, folate, which is essential for mums in early pregnancy to prevent birth defects in their infants, and iodine, for normal infant brain development.

If you’re looking to up your egg intake, try Jamie Oliver’s hack for the “perfect” poached egg, “gorgeous” every time.

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