Eggs

Eggs have one of the strongest research profiles of any single food for supporting weight loss through multiple mechanisms: high protein satiety, low energy density, muscle preservation during deficit, and micronutrient density. This article reviews the evidence.

A breakfast of 2 eggs (340 kcal) vs. an isocaloric bagel reduces lunch calorie intake by approximately 400 kcal in RCT evidence (Vander Wal 2008). Eggs' satiety advantage comes from high protein density (13g per large egg), low energy density, and yolk composition. This article reviews the mechanism and evidence.

Eggs are a Free Food on Slimming World's Food Optimising plan. This article explains why, how many are appropriate, the nutritional basis for the Free Food categorisation, and how eggs compare to other high-protein Free Foods.