Can I Eat Eggs Everyday? Yes You Can!!!!

March 28, 2009

New studies have been made to refute the previous claims that eggs can increase ones cholesterol. 

A recent article published in the International Journal of Obesity showed that the previous notion of limiting eggs because they can increase cholesterol is no longer an acceptable fear.  In fact eggs can help one lose weight!

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Objective:

 To test the hypotheses that an egg breakfast, in contrast to a bagel breakfast matched for energy density and total energy, would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet.

Design:

Otherwise healthy overweight or obese participants were assigned to Egg (E), Egg Diet (ED), Bagel (B) or Bagel Diet (BD) groups, based on the prescription of either an egg breakfast containing two eggs (340 kcal) or a breakfast containing bagels matched for energy density and total energy, for at least 5 days per week, respectively. The ED and BD groups were suggested a 1000 kcal energy-deficit low-fat diet, whereas the B and E groups were asked not to change their energy intake.

Results:

After 8 weeks, in comparison to the BD group,

  • the ED group showed a 61% greater reduction in BMI,
  • a 65% greater weight loss ,
  • a 34% greater reduction in waist circumference (P<0.06) and
  • a 16% greater reduction in percent body fat (P=not significant).
  • No significant differences between the E and B groups on the aforementioned variables were obtained.
  • Further, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol and triglycerides, did not differ between the groups.

Conclusions:

  The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.
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It is however to be emphasized that in this study, the egg diet was part of a calorie restircted diet suggesting that eating eggs as part of a low calorie diet can help one lose weight.  
  • But the added bonus of the study is the fact that eggs did not have any effect on the blood cholesterol level suggesting that it is really the intake of Saturated fat in the diet found in pastries, cakes and cookies that is harmful to the body!
  • The results of the study  were further confirmed in a similar finding from the University of Surrey research group which showed a similar no effect on cholesterol level with intake of 2 eggs per day for 6 to 8 weeks.
Hopefully…these two studies can now end the debate as to whether eggs are safe to eat or not.  Enjoy!!!!!
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28 Responses to “Can I Eat Eggs Everyday? Yes You Can!!!!”


  1. amazing,i love eating eggs it’s really good to know that we can consume it everyday.thanks Doc!

  2. alex Says:

    hi doc gerry. i just wanna know if it is also safe to eat two eggs in a day for a diabetic person like me. Also i wanna know if diabetic people can also go on Yoga exercise. thanks doc!

    Alex

    • Doc Gerry Says:

      Lex..as long as the foods you eat are calculated nott to exceed the recommended portions of macronutrients we allow you to eat. I usually let my dietitian calculate for it

  3. Silva Says:

    Hi Doc,
    Jus being sure!!
    The article dated Aug 2, 2006 and Oct 15,2007; You say Egg yolk consists of 213mg cholesterol but in this article (very convincing)you say that one can consume an egg everyday!! aren’t these articles contradicting???

    Thank you.

    • Doc Gerry Says:

      Hi Silva…the saga of the egg controversy continues to this day. New data have shown that the cholesterol we eat in eggs really dont change much the lipid profile…it is the saturated fat content of the food that can matter. So you will really see contradicting issues and this site will contine to update on such controversies in the future.

  4. Sharon Says:

    I just lost 20 lbs on a 1200 calorie diet for 48 days and I ate 2 eggs for breakfast every day on that diet… but I softboiled my eggs and ate them with one piece of dry toast (sprouted grains) and one cup of fresh squeezed orange juice. I love this breakfast… give me energy vs. the sleepy effect of a cereal breakfast. Glad to hear I’m not harming my health… I sure do feel better.

  5. Frank C Says:

    Hello, I am 69 years old as of this month. I have worked hard all my life. I also have eaten 6 to 10 scrambled eggs every working day for over 30 years. I have always enjoyed good health and exercise moderately, never even close to over doing it. I am retired now and still eat a lot of eggs. Sometimes this meal will do me until the next day! I believe eggs are full of health and the scientist are full of well, something else. If eggs were bad? I would have surely been dead years ago.

  6. Justis Says:

    Hahahaha. I’m not too birght today. Great post!

  7. shahnawaj Says:

    hi doc,
    iam living in india. as you know india summer is very hot temp max 44 c. i wanna to know that can i eat two egg daily . i am also jogging minimum 3km daily in morning.

  8. dw817 Says:

    I’ve recently starting eating 2-eggs a day, mostly I think cause my sister has a lotta chickens on her farm. They microwave perfectly in a bowl and then I put two pieces of bread between them to make a sandwich. I have that and then I don’t have much else the rest of the day as that fills me up.

    Nice to know that eggs are actually more nutritious then I thought originally.

    David


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  10. Hector Contreras Says:

    I been eating 10 eggs daily for the past 3 years, I did blood test and I was very healthy :). About 1/3 of cholesterol coming from food get to your blood, also cholesterol is needed for a lot of body functions.

  11. eazi Says:

    i take 2 egg daily for breakfast, 2 before workout n 5 after workout for the past 10 years.. blood tests good n my condition very healthy…n they said eggs is bad for us?..compare to cigarette/alchohol etc…hmmmm…no comment…


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