Eggs contain protein and are low in calories. Eat eggs as part of a healthy, varied diet and don’t add any extra fat or sugar. They may help people lose weight.
We talk about when to eat eggs and how to cook them in this article about how to use eggs to help you lose weight.
Eggs and bacon are breakfast staples for many people trying to lose weight. But are eggs and bacon actually an effective weight loss diet? Let’s take a closer look at the potential benefits and drawbacks of eating eggs and bacon for weight loss
How the Bacon and Eggs Diet Works
The bacon and eggs diet is a low-carb, high-protein diet. It typically involves eating just eggs and bacon for breakfast then having poultry or fish with vegetables for lunch and dinner.
By reducing overall calorie intake and limiting carbs, this diet aims to help you:
- Lose weight quickly at first as glycogen stores are depleted
- Feel fuller for longer between meals due to the high protein
- Maintain more stable blood sugar levels
However, this diet is considered a short-term solution for rapid weight loss. It’s not sustainable as a lifelong eating pattern due to potential nutritional deficiencies and health risks.
Potential Benefits for Weight Loss
There are a few reasons why eggs and bacon may be effective for short-term weight loss:
Lower calorie intake – Eggs and bacon are high in protein, which is satiating. This can naturally cause you to eat fewer calories overall.
Ketosis – Without carbs to burn for energy, your body enters ketosis. This rapid fat burning state enhances weight loss initially.
Stable blood sugar – Protein stabilizes blood sugar. This helps control hunger and cravings compared to high-carb diets.
Numerous studies show higher protein diets like Atkins lead to more weight loss than low-fat, high-carb plans. Participants seem to find these diets more satisfying as well.
Potential Drawbacks of the Bacon and Eggs Diet
However, there are some potential health concerns with eating mostly eggs and bacon long-term:
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May increase LDL (“bad”) cholesterol and heart disease risk if followed for more than 6 months due to high saturated fat intake.
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Higher risk of nutritional deficiencies over time without fruits, vegetables, and whole grains.
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Possibility of kidney problems or gout due to high protein intake.
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Often leads to weight regain after stopping the diet due to unsustainability.
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May cause unpleasant side effects like fatigue, cramps, or bad breath during the adjustment period.
For these reasons, most health experts consider bacon and eggs a short-term solution for jump starting weight loss, not a lifelong eating plan.
Tips for Losing Weight Healthfully with Bacon and Eggs
If you do want to try the bacon and egg diet, here are some tips to maximize weight loss while minimizing health risks:
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Limit your intake to no more than 6 eggs per week, as studies link higher amounts with increased risk of heart disease. Choose omega-3 rich eggs when possible.
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Opt for leaner proteins like turkey bacon, chicken breast, and fish to limit saturated fat.
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Incorporate leafy greens, avocado, and olive oil for fiber and healthy fats.
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Stay hydrated and supplement with a multivitamin to reduce nutritional gaps.
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Transition to a balanced, lower carb Mediterranean-style diet after 1-2 months to make the weight loss sustainable.
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Consult your healthcare provider before starting any restrictive diet, especially if you have any medical conditions.
The Bottom Line
For lasting weight management, your best bet is a balanced, low-glycemic diet rich in lean proteins, healthy fats, vegetables, and whole grains. But using eggs and bacon strategically at breakfast can still help boost satiety and control portions.
So are eggs and bacon good for weight loss? In moderation, along with other healthy low-carb foods, they can be part of a successful weight loss diet. Just be sure to make the plan sustainable by including plenty of nutrients from varied whole foods.
Frequently Asked Questions
How much weight can I lose on the bacon and eggs diet?
You may lose 5-10 lbs in the first 1-2 weeks. But much of this initial loss is water weight. 1-2 lbs per week is a healthier rate for sustainable fat loss.
Is it okay to eat bacon and eggs every day?
No, eating eggs and especially bacon daily raises your risk of heart disease and cancer over time due to the high saturated fat. It’s best to limit eggs to 2-6 per week as part of a varied diet.
Can I eat unlimited eggs and bacon on a keto diet?
No, keto diets still focus on appropriate portions and nutrients. Consuming too many eggs and too much bacon can cause nutritional imbalance, even on very low-carb diets. Moderation is key.
What are some other high protein breakfast foods?
Good options include Greek yogurt, cottage cheese, nut butters, protein shakes, smoked salmon, or turkey sausage. Pair with veggies and healthy fats.
Is bacon considered a healthy fat?
No, bacon contains saturated fat and processed meats may increase cancer risk. Focus on plant-based fats like nuts, seeds, avocado, and olive oil instead for heart health.
Eggs are nutritious and low in calories
A large hard-boiled egg contains 78 calories and several important nutrients, including:
- lutein and zeaxanthin, which are antioxidants that support healthy eyesight
- vitamin D, which promotes bone health and immune function
- choline, which speeds up the metabolism and helps the brain grow in fetuses
The easiest way to lose weight is to cut back on calories. Adding eggs to your diet might help with this.
For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables contains just 274 calories.
However, cooking eggs with oils or butter increases the caloric and fat contents significantly. A tablespoon of olive oil, for example, contains 119 calories.
Eggs are rich in protein
Protein helps you lose weight because it makes you feel full. Eggs are a good source of protein; one large egg has about 6 grams (g) of protein.
The dietary reference intake for protein is 0.8 g per kilogram of body weight.
This means that :
- A man who doesn’t do much needs 56 grams of protein every day.
- A woman who doesn’t do much needs 46 grams of protein every day.
So, two large eggs meet more than 25% of the protein needs of the average sedentary woman and more than 20% of the protein needs of the average sedentary man for the day.
Some research indicates that eating a protein-rich breakfast increases a person’s satiety, which is the feeling of fullness. The findings also suggest that a protein-rich breakfast leads to a reduction in caloric intake throughout the rest of the day.
A study from 2012 in the British Journal of Nutrition suggests that protein in the diet can help treat obesity and metabolic syndrome. This is because protein makes people feel fuller.