Eggs and Weight Management
Overview
Overweight and obesity remain highly prevalent in Australia, with 65.8% of adults classified as overweight or obese, and 67.9% having a waist circumference that places them at increased risk of disease (1). While causal factors are multi-factorial, effective weight management strategies benefit from sustainable dietary patterns that support energy balance, satiety and nutritional adequacy.
Eggs are a nutrient-dense, relatively low kilojoule food, providing high-quality protein and a range of essential nutrients, making them a useful inclusion in a variety of weight management plans.
What the Evidence Shows
- Weight management depends on sustainable dietary patterns that an individual can adhere to
- Higher protein diets can improve satiety, fat loss and weight maintenance
- Eggs enhance satiety and appetite control
- Eggs can be included in energy-restricted diets without adverse effects on lipids
- Eggs provide a nutrient-dense, lower kilojoule protein option
Weight Management Approaches
There is no single dietary approach suitable for all individuals when it comes to managing weight. Evidence shows that (2):
- Weight loss can be achieved through a range of dietary patterns
- Adherence is the key determinant of success
- Common approaches include:
- Higher protein diets
- Lower carbohydrate diets
- Mediterranean-style eating patterns
Role of Protein in Weight Management
A higher protein intake has been shown to be beneficial for weight management as it is associated with (3,4):
- Greater reductions in body weight and fat mass
- Improved satiety and appetite control
- Preservation of lean body mass
- Maintenance of resting energy expenditure during weight loss
Protein works through the following mechanisms (4):
- Increases diet-induced thermogenesis
- Enhances feelings of fullness
- Reduces overall energy intake
Current evidence suggests (3):
- Moderately higher protein intakes may support weight management
- Distributing protein intake across meals (e.g. ~25–30 g per meal) may improve satiety and appetite control
Eggs, Satiety and Appetite Control
Eggs have been shown to (5,6):
- Increase satiety
- Reduce hunger and subsequent energy intake
- Support improved appetite control
These effects have been consistently observed in studies comparing egg-based breakfasts with higher-carbohydrate alternatives of similar energy content (5-7).
Eggs have also been shown to promote weight loss in people with existing overweight or obesity following an energy restricted diet. In one randomised controlled trial of 152 adults, those who ate an egg based breakfast experienced a 61% greater reduction in BMI, 65% greater weight loss and a 34% greater reduction in waist circumference compared to those eating a bagel based breakfast for at least 5 days per week over an 8 week period (8).
Eggs can also be included in energy-restricted diets without adverse effects on blood lipids (9).
Weight Loss and Maintenance
Higher protein dietary patterns may support both initial weight loss and long-term weight maintenance. Evidence from large intervention trials indicates (10):
- Higher protein, lower glycaemic index diets result in less weight regain following weight loss
- Sustained benefits are influenced by dietary adherence
Nutritional Value of Eggs in Weight Management
Eggs provide:
- High-quality protein (~12.7 g per serve)
- Relatively low energy (~581 kJ per serve)
- 17 different vitamins and nutrients
This makes them a:
- Nutrient-dense choice in kilojoule-controlled diets
- A practical and versatile option for improving diet quality during weight loss
Clinical Application
Eggs can be recommended as part of weight management strategies to:
- Support satiety and appetite control
- Increase protein intake across the day, particularly at breakfast
- Help maintain lean muscle mass during weight loss
- Improve nutrient intake in energy-restricted diets
This statement is for healthcare professionals only.
*One serve = 2x60g eggs (104g edible portion)
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Useful Links
- Dietitians Association: www.dietitiansaustralia.org.au
Meal Plans
FAQs
How common are overweight and obesity in Australia?
Overweight and obesity remain highly prevalent in Australia. In 2022, approximately 65.8% of adults were classified as overweight or obese, and around 1 in 4 children and adolescents are affected. These figures highlight the importance of sustainable dietary patterns and lifestyle strategies to support healthy weight management.
Can eggs play a role in weight management or weight loss?
Yes. Eggs are a nutrient-dense, high-protein food that can support weight management as part of a balanced, energy-controlled diet.
Research shows that egg-based meals, particularly at breakfast, can:
- Increase satiety
- Reduce subsequent energy intake
- Support appetite control
Eggs can also be included regularly in energy-restricted diets without adverse effects on blood lipids and may support weight loss when incorporated into an overall structured eating pattern.
Can eggs support healthy eating in children and adolescents?
Yes. Eggs are a nutrient-dense, relatively low kilojoule food that provide high-quality protein and essential nutrients important for growth and development. Their protein content may also support satiety, which can help with appetite regulation as part of a balanced diet. Encouraging nutrient-dense food choices, alongside physical activity and reduced sedentary behaviours, is important for supporting healthy weight in young people.
References
- Australian Bureau of Statistics. National Health Survey, 2022. Canberra: ABS; 2023. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey/latest-release
- Thom G, Lean M. Is there an optimal diet for weight management? Gastroenterology. 2017;152:1739–1751.
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S.
- de Carvalho KMB, et al. Dietary protein and appetite: systematic review. Eur J Nutr. 2020;59:2317–2332.
- Bonnema, A. L., Altschwager, D. K., Thomas, W. & Slavin, J. L. The effects of the combination of egg and fiber on appetite, glycemic response and food intake in normal weight adults - a randomized, controlled, crossover trial. Int. J. Food Sci. Nutr. 67, 723–731 (2016).
- Fallaize, R., Wilson, L., Gray, J., Morgan, L. M. & Griffin, B. A. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur. J. Nutr. 52, 1353–1359 (2013).
- Vander Wal JS, Marth JM, Khosla P, Jen KL. Short-term effect of eggs on satiety in overweight and obese subjects. Int J Obes (Lond). 2005;29(9):1127–1133.
- Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51.
- Fuller NR, Caterson ID, Sainsbury A, et al. The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the DIABEGG study—a 3-month randomized controlled trial. Am J Clin Nutr. 2015;101(4):705–713.
- Larsen TM, et al. Diets with high or low protein content and glycaemic index for weight-loss maintenance. N Engl J Med. 2010;363:2102–2113.