Is Egg Good for Weight Loss?

“Is egg good for weight loss?”

“Should I boil it or fry it?”

“Will two eggs at night undo my progress?”

Yes, egg is good for weight loss when it fits into a calorie-controlled diet. 

One large egg has about 72 calories and 6g of protein, which keeps you full for longer. 

But egg doesn't burn fat on its own, and how you cook it can double the calories on your plate.

At HueBeautyGlam, we see it with clients every week: eggs on the plate, plus a heavy pour of oil and a big side of bread. And for some people, food changes alone aren't enough.

Here's everything you need to know.

TL;DR: Is Egg Good for Weight Loss?

• Egg supports weight loss inside a calorie-controlled diet. Its protein keeps you full, but it doesn't burn fat or cause weight loss on its own.

• One large egg (about 50g without the shell) has about 72 calories and 6.3g of protein. Fried, it's about 90, and every tablespoon of oil adds 120 more.

• In an 8-week trial, adults eating two eggs for breakfast on a reduced-calorie diet lost about 1kg more than a bagel group. Without the diet, eggs made no difference.

• Diet changes typically bring 0.5kg to 1kg of weight loss per week.

• In clinical trials, tirzepatide (the active ingredient in Mounjaro) led to 15% to 21% average weight loss over 72 weeks.

• HueBeautyGlam prescribes Mounjaro (from ₦600,000) and Tizaro (from ₦87,500) with consultation and nationwide delivery.

How Many Calories and How Much Protein Are in an Egg?

One large egg (about 50g without the shell) contains about 72 calories, 6.3g of protein and 5g of fat, according to USDA FoodData Central. 

The white holds about 17 calories and 3.6g of protein. The yolk carries the rest of the calories, almost half the protein and most of the vitamins.

Should you throw away the yolk? Dropping it saves about 55 calories but costs nearly half the protein. Eating several eggs a day? Try one whole egg plus extra whites.

Is Boiled Egg or Fried Egg Better for Weight Loss?

Boiled egg is better for weight loss than fried egg because boiling adds no calories. A large boiled egg has about 72 to 78 calories. 

Frying pushes that to about 90 with a little fat, and every tablespoon of vegetable oil adds another 120 calories.

The catch in many Nigerian kitchens is the generous pour of oil. Two tablespoons come to 240 calories, more than three boiled eggs.

You don't have to stop frying. Just measure:

• Boil or poach your eggs when you can.

• If you fry, use one teaspoon of oil (40 calories) in a non-stick pan.

• Bulk up scrambled eggs with tomatoes, onions and peppers instead of more oil.

What Should You Eat With Egg to Lose Weight?

Pair egg with vegetables and a measured portion of a boiled staple like yam or plantain. 

In most Nigerian breakfasts, the egg isn't the heavy part; frying oil, dodo and big portions of bread are. The same two eggs can sit in a 320-calorie meal or a 620-calorie one.

Estimates assume large eggs, boiled yam and plantain at about 116 calories per 100g, fried plantain at about 309 per 100g and Agege bread at about 280 per 100g. Your bakery and your pot will vary.

See the difference? Boiling instead of frying in two tablespoons of oil saves about 240 calories, roughly 40% of the 600-calorie daily cut that NHS weight loss guidance is built around.

Weigh your yam or plantain once so you know what 150g to 200g looks like, then fill the rest of the plate with ugu, spinach or garden egg.

At HueBeautyGlam, we build meal guidance around foods Nigerians already eat, so you don't have to give up yam and eggs. 

For more ideas, see foods to eat while taking tirzepatide.

How Many Eggs Can You Eat a Day While Losing Weight?

No number of eggs causes weight loss. For most healthy adults, the American Heart Association says up to one whole egg a day fits a heart-healthy diet, and up to two for healthy older adults with normal cholesterol.

If you have high LDL cholesterol, diabetes or heart disease, ask your doctor what limit suits you. A large egg has about 186mg of cholesterol, all in the yolk, so egg whites are an easy way to add protein without it.

How Much Weight Can You Realistically Lose by Changing What You Eat?

Most people lose 0.5kg to 1kg per week when they eat about 600 fewer calories a day. 

Eggs can make that deficit easier to keep, but they don't add a fixed amount of weight loss on their own.

Without the diet, eating eggs made no difference. A 2023 review of 32 trials found no evidence that eggs alone cause weight loss.

Starting weight, sleep, stress and conditions like PCOS, alcohol, and cortisol levels also affect your pace. 

If you've eaten carefully for months and the scale won't move, book a weight loss consultation with HueBeautyGlam.

When to Seek Medical Weight Loss Options

Weight loss medications like tirzepatide and semaglutide reduce appetite and slow digestion, so eating less feels manageable. 

In clinical trials, they produced far more weight loss than lifestyle changes alone. They're prescription medicines that need a health assessment first.

• Tirzepatide: In SURMOUNT-1 trials adults lost 15% to 20.9% of body weight on average over 72 weeks, depending on dose, vs 3.1% on placebo.

• Semaglutide: In STEP 1 trials adults lost 14.9% (about 15.3kg) on average over 68 weeks, vs 2.4% on placebo, with lifestyle support in both groups.

Mounjaro is Eli Lilly's branded tirzepatide, the drug tested in SURMOUNT. 

Tizaro is a compounded tirzepatide in a weekly pen; it has the same active ingredient but no approval or trials of its own.

Common side effects of weight loss medications include nausea, constipation, diarrhoea and reduced appetite, mostly in the first weeks and after dose increases. 

Who Might Consider Medical Weight Loss?

• Adults with a BMI of 30 or above.

• Adults with a BMI of 27 or above plus a weight-related condition like high blood pressure, type 2 diabetes or insulin resistance.

• People who have dieted carefully for months without progress.

Who Should Avoid It?

• Pregnant or breastfeeding women.

• Anyone with a personal or family history of medullary thyroid cancer or MEN2.

• People with a history of pancreatitis or severe gut conditions, unless a doctor approves.

Not sure if you qualify? Chat with HueBeautyGlam on WhatsApp to understand the best weight loss medication that will support your goals.

Frequently Asked Questions About Egg and Weight Loss

Is eating egg at night good for weight loss?

Eating egg at night won't cause weight gain if it fits within your daily calories. A boiled egg is a filling late option; fried egg and bread at midnight add up much faster.

Does boiled egg cause weight gain?

No. A large boiled egg has about 72 to 78 calories, so it only adds to weight gain if your total daily calories exceed what you burn.

Is egg yolk good for weight loss?

Yes, in moderation. The yolk adds about 55 calories but carries nearly half the egg's protein and most of its vitamins. Limit yolks if your doctor has flagged high cholesterol.

How many eggs should I eat a day to lose weight?

There's no ideal number. For most healthy adults, one whole egg a day plus extra whites works well. HueBeautyGlam can help you plan portions during a consultation.

Can I eat eggs while taking Mounjaro or Tizaro?

Yes. Eggs are an easy protein source when tirzepatide shrinks your appetite, and protein helps protect muscle as you lose weight. HueBeautyGlam includes food guidance in every consultation.

So... Should You Eat Egg to Lose Weight?

Yes, egg is good for weight loss if you boil it or measure the oil, watch what you pair it with and keep your daily calories in check. It won't burn belly fat or replace a calorie deficit.

If you've done the diet work and the scale still won't move, HueBeautyGlam offers consultations, authentic Mounjaro and Tizaro with same-day Lagos delivery and nationwide shipping.

See you in the next post :))