This is what happens to fat loss goals when you have just two eggs for breakfast daily

Why are two eggs not enough?

Shruti K Bhardwaj, chief clinical nutritionist, Zydus Hospitals Thaltej Ahmedabad, explained that two eggs provide about 12-14 grams of protein. “They fall short of offering a well-rounded, satiating meal for someone on a fat loss journey. For optimal fat loss, meals should be designed to control hunger, maintain energy, and support muscle preservation,” said Bhardwaj.

Let’s examine this in detail

Insufficient calories and nutrients: Two eggs contain only around 140 calories, which is too low to sustain energy levels until the next meal. “Additionally, they lack essential nutrients like fibre and complex carbohydrates,” said Bhardwaj.

Low satiety factor: Protein from eggs is great for satiety, but a balanced meal requires fibre and healthy fats. “Adding vegetables, whole-grain toast, or avocado can slow digestion and keep you full longer,” said Bhardwaj.

Muscle maintenance needs: Protein is crucial for muscle retention during fat loss. “Depending on your body weight, you may need 20-30 grams of protein per meal. Two eggs alone don’t meet this requirement,” said Bhardwaj.

Blood sugar stability: Pairing eggs with fibre-rich carbs like oats or fruits prevents blood sugar spikes and crashes, ensuring steady energy levels throughout the morning, shared Bhardwaj.

What can you have?

Try eggs but in a certain quantity such that it does have other protein sources as well which will ensure you get at least 25 to 30 g of protein per meal.

Garg suggested the following options.

Option 1

3 whole eggs + 100-200 grams of yogurt with 150 grams of fruits of your choice
Protein- 26-33 grams

Option 2

100 grams of grilled or raw low-fat paneer + 2 besan veggies stuff chilla made out of 50 grams of gram flour
Protein 28-31 grams

Have some yogurt too on your breakfast platter (Source: Getty Images/Thinkstock)

Option 3

2 idlis/2 plain dosa + peanut/coconut chutney 20grams + one scoop of whey protein mix
Protein 25-30gms

Option 4

Egg wrap

Protein 20-25 grams

Option 5

One methi parantha + 150 grams low fat paneer bhurji

Protein 28-33grams

Option 6

2 slices of toasted bread + high protein dip

For effective fat loss, Bhardwaj said one should combine eggs with nutrient-dense foods to create a balanced, satisfying meal that aligns with your goals. “Always consult a qualified dietetics professional for better results and more nutrition information,” said Bhardwaj.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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