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General Practice 2023

Egg fattening or slimming?

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Egg fattening or slimming?
Egg fattening or slimming?

Egg contains high amounts of fat and calories, and therefore, when consumed in excess, it can be fattening. In addition, some preparations, such as fried eggs and scrambled eggs, contain more calories, because they are usually prepared with butter, or oil, increasing the amount of calories in the food and leading to weight gain

However, eggs are also rich in vitamin A, vitamin E, vitamin D and high-quality proteins, which help to prolong satiety, decreasing the desire to eat throughout the day, which can promote weight loss. See how the egg can help you lose weight.

For those who want to lose weight, it is recommended to use the egg in less caloric preparations, such as boiled egg, poached egg, omelet and scrambled egg without added fat. In addition, it is also advisable to practice physical activities regularly and maintain a he althy and varied diet.


Why eggs can get fat

When consumed in excess, the egg can be fattening, because it contains high amounts of fat and calories. Therefore, it is recommended to eat a maximum of 2 eggs a day. However, this suggested amount may vary based on individual nutritional needs.

Furthermore, some preparations such as fried egg, scrambled egg and fried egg are usually made with butter or oils, which increase the amount of fat and calories in the diet, thus promoting weight gain.

How to use eggs to lose weight

The egg has great amounts of proteins, which help control the levels of ghrelin in the body, the hormone that is responsible for stimulating the feeling of hunger, prolonging satiety and decreasing the desire to eat throughout the day, helping to lose weight.

It is important to remember that the egg contains good amounts of fat and calories, so it is recommended to eat a maximum of 2 eggs a day for those who want to lose weight. Learn more about the recommended amount of eggs per day.

For those who want to use eggs to lose weight, it is important to prioritize low-fat recipes, such as boiled eggs, poached eggs and eggs fried in water. Another way to consume eggs to help you lose weight is to use this food in he althy recipes, such as an omelet with vegetables, egg cocotte or egg stewed in tomato sauce.

He althy Egg Recipes


Some he althy and tasty recipes with the egg are the omelet with vegetables, the cocotte egg and the stewed egg with tomato sauce:

1. Baked Omelet with Vegetables


  • 8 eggs;
  • 3 and ½ tablespoons of all-purpose flour;
  • ½ grated carrot;
  • ½ grated zucchini;
  • 1 cup of boiled and chopped broccoli tea;
  • 1 chopped seedless tomato;
  • 1 teaspoon of baking powder;
  • 1 tablespoon of olive oil;
  • 1 dessert spoon of chopped parsley;
  • 2 teaspoons of s alt;
  • Black pepper to taste.

Preparation method:

Place the eggs and wheat flour in a bowl and beat with a whisk or fork until smooth. Add the other ingredients, except the oil, and mix well with a spatula or spoon. Transfer the mixture to a greased shape with olive oil and bake in the oven, preheated to 180ºC, for 20 minutes or until golden. Wait for it to cool and then serve.

2. Egg cocotte with basil


  • 2 eggs;
  • 4 cherry tomatoes;
  • 1 and ½ tablespoon of cottage cheese;
  • 4 basil leaves;
  • 1 dessert spoon of olive oil;
  • ½ tablespoon of milk;
  • 1 pinch of nutmeg;
  • 2 pinches of s alt;
  • Black pepper to taste.

Preparation method:

Wash and dry the tomatoes well. With the tip of a knife, make small holes in the tomatoes and squeeze to remove the seeds. In a small ceramic pot, cup, or other individual microwave-safe bowl, place the tomatoes, cottage cheese, basil, olive oil, 1 pinch of s alt and pepper, mixing well.

Crack one egg at a time into another bowl and transfer to individual bowl. Pierce the yolks with a fork, add the milk, nutmeg and 1 pinch of s alt, without mixing. Cook in the microwave on medium power for 2 minutes and 30 seconds. For a firmer yolk, let it cook for 3 minutes and serve.

3. Egg soaked in tomato sauce


  • 3 eggs;
  • 4 medium ripe tomatoes;
  • ½ red or yellow peppers;
  • 1 medium onion, chopped;
  • 1 dessert spoon of chopped chives;
  • Black pepper to taste;
  • 1 tablespoon of olive oil;
  • 2 tablespoons of apple cider vinegar.

Preparation method:

Wash well and cut the tomatoes into small pieces. Wash and cut the peppers into small strips. In a skillet, heat the oil and sauté the onion for 3 minutes. Add the tomato, paprika and pepper, stirring occasionally, and cook until the tomato breaks down and forms a thick sauce. Add the vinegar and mix well. Add the whole eggs, without stirring, and cook for 3 minutes. Turn off the heat, sprinkle with the chopped chives and serve

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