Are Hard Boiled Eggs Good For Weight Loss? (Boost thermogenics, stay satiated)

Effective weight loss requires high amounts of the right kind of protein in your diet. One of the major issues when dieting is that you consume too few calories, and your body needs to look internally for fuel, which can be fat, but in some cases, it can be your muscle.

Muscle loss during dieting is a major problem and can take you a long time to get that muscle back, so ensuring you have sufficient protein coming in from your diet is the best option to minimize muscle loss.

Can Hard Boiled Eggs Help You Lose Weight?

Yes, hard-boiled eggs are one of the most effective food choices to aid in your weight loss; they provide an excellent source of lean protein with extremely low calories. The protein will boost your metabolism and help you burn more calories than carbs or fat can.

The protein in hard-boiled eggs will also keep you feeling fuller for longer; this is true for any protein, but hard-boiled eggs are also low-calorie, and you don’t need to add oils or other ingredients in the cooking process.

Ensuring that you get adequate protein each day will reduce muscle loss during your weight loss process, and the more muscle you have, the more fat you burn. So if muscle is lost, the weight loss process becomes more challenging.

You can eat as many eggs in a day as your weight loss plan allows from a calorie, protein, and fat perspective. However, only eating eggs will not be an effective method for losing weight, though if you prefer them as your protein source, there is nothing to say they can’t be your primary or only source of protein.

How Effective Are Hard Boiled Eggs For Weight Loss?

Hard-boiled eggs are incredibly effective and should be included in a well-balanced diet; they will keep you fuller, increase your metabolism, and limit the calories you need to keep your current muscle mass.

However, simply introducing hard-boiled eggs into your diet won’t make you lose weight, but they are a key component in an effective weight loss plan, including weight training and cardio.

Hard Boiled Eggs Nutrition Facts

Hard-boiled eggs are very nutritious; they’re an excellent source of lean protein, healthy fats, and other vitamins and minerals. The primary benefit or nutrient in eggs that aids in your weight loss is the protein to calorie ratio that you get.

Hard Boiled Egg Stats1 Hard Boiled Egg (50 g)Daily % Needed
Fat5 g7%
Total Carbs0.6 g0%
Fiber0 g0%
Sugar0.6 g
Protein6 g0%

Hard Boiled Eggs Weight Loss Effectiveness Comparison

When picking your protein for weight loss, you should be looking for lean protein, which is a high protein content to fat ratio, and of course, lower calories. Hard-boiled eggs are one of the best options for lean protein and are one of the easiest to make.

It’s simple to lower the calories and reduce fat from hard-boiled eggs by peeling off the white and not consuming the fatty orange center. 

Fat isn’t bad, but it’s not the primary reason for consuming meat as part of your weight loss plan; you should still ensure that you get adequate fat in your diet to keep your hormones working effectively, which is required for weight loss.

Hard-Boiled Eggs100 g15510 g11 gGood
Egg Whites100 g5211 g0 gGreat
Chicken Breast100 g16531 g3.6 gBest
Beef Sirloin100 g24427 g14 gAverage
Pork Chop100 g23124 g14 gAverage
Canned Tuna100 g12028 g1 gGreat

Chicken Breast vs. Hard Boiled Eggs For Weight Loss

Chicken is the best option for lean protein but takes longer to cook and may require oils or other ingredients to make it tasty, compared to hard-boiled eggs, which can be cooked quickly, deshelled, and eaten without anything else.

Canned Tuna v. Hard Boiled Eggs For Weight Loss

Canned tuna is a cheap and pre-cooked lean protein; it has an amazing fat to protein ratio with very low calories. The biggest problem with canned tuna is that it smells and, depending on your tastes, simply doesn’t taste as good as hard-boiled eggs or chicken breast.

Different Egg Options Comparison for Weight Loss Results

Hard-boiled eggs are mostly the same; you might get brown, white, organic, free-range, grain-free, and all kinds of fantastic marketing lingo. However, all hard-boiled eggs are effectively the same when it comes to weight loss, so pick whatever variety works for you.

Type Of EggsBeneficial For Weight LossReason
Egg WhitesLow-Calorie
FriedAdded Oil
ScrambledTastes Great
PoachedLoss of egg white

What can impact your weight loss or the benefits of consuming eggs is how you cook them. Hard-boiled eggs have no added oils or ingredients, you put an egg in water, deshell it, eat it, and you’re done.

Fried eggs or scrambled eggs will almost always have oil or butter added, which increases the calories and decreases your benefits for weight loss; if you prefer them, then get a non-stick pan to cook them in.

Poached eggs are ok, but you may lose a lot of the egg white while getting the egg yolk, so your protein to fat ratio increases which isn’t bad but isn’t especially helpful in your weight loss goals.

Ways To Include Hard Boiled Eggs In Your Diet

Hard-boiled eggs with no other preparation are a fantastic, tasty, portable, and easy food to include in your weight loss plan. However, there are some options to keep variety in your diet to stick with it.

  • Dice up hard-boiled eggs and eat on toast; add salt, pepper, and spicy low-calorie sauce.
  • Half your hard-boiled eggs and include them in a healthy salad with no dressing; add a wide variety of dark leafy greens and other vegetables.
  • Dice up your hard-boiled eggs, add low-calorie mayo, mustard, paprika, salt, and pepper, and make an egg-salad sandwich.

Stay away from any recipes that require sauces or other preparations that increase the fat and calories to make the eggs taste better. While the eggs keep their benefits, you’re potentially adding too many calories that need to be managed through your weight loss plan.

Hard Boiled Eggs For Weight Loss FAQ

Are boiled eggs good for losing belly fat?

There is absolutely nothing that will allow you to target belly fat during the weight loss process. However, your fat will be removed somewhat evening from different areas of your body based on your genetics.

Will I gain weight if I eat 2 eggs a day?

Two eggs a day is not going to significantly cause you to gain or lose weight; 2 eggs per day is what “some people” have suggested in the past, but there is no hard limit on your egg consumption; the primary goal is to keep your overall calories lower than your body needs each day or week.

Does egg yolk increase belly fat?

Egg yolk does not specifically increase belly fat or help decrease it. If you’re eating a lot of eggs and want to reduce calories, you can switch to egg whites and stop eating the egg yolks, which are the higher calories and fattier part of the egg.