You’ve probably been told you should steer away from the “All-American” breakfast if you’re on any kind of diet. And understandably so. Buttery toast, fried potatoes, and sausage and bacon might not be a part of your weight loss meal plan, but eggs certainly can be. When eaten the right way, eggs could even boost your weight loss success.
We asked dietitians to give us the lowdown on why eating eggs can be part of a balanced diet. Stick with these nutrient-packed powerhouses, and you might even lose a few inches around your waist.
Egg yolks contain a nutrient essential to metabolism.
Choline, only found in the yolk of eggs (so you have to eat the whole egg) is a major source of nutrition that we may be neglecting in our normal diet, dietitians say. “The body can synthesize a small amount of this nutrient, but not enough to meet its needs,” says Allison Knott, MS, RDN, CSSD, a registered dietitian based in Brooklyn, NY. So you need to load up on foods like eggs to ensure you have the right levels. “Choline has a part in many functions within the body including metabolism, nerve function, and brain development,” Knott says.
“One large egg, with the yolk, supplies about 145 milligrams choline, or more than one-quarter of the Daily Value of 550 milligrams,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYou.com and author of The Protein-Packed Breakfast Club. It’s not a bad idea at all to make eggs part of your daily routine. One Journal of Human Kinetics study even reported that supplementing your diet with choline contributed to a lower body mass in female athletes and was thought to have contributed to positive athletic performance as well.
Vitamin D in the yolk can be a belly fat buster.
“Egg yolks are also a source of Vitamin D, a nutrient that plays a role in bone health and immunity. Vitamin D is not found naturally in many foods, and 100 percent of the Vitamin D in eggs is found in the yolk. So when you skip the yolk, you also miss out on an important dietary source of Vitamin D,” says Knott. A 2018 study found a correlation between excess belly fat and Vitamin D deficiency in overweight individuals and concluded that healthy levels of Vitamin D in the diet could potentially reduce ab fat.