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Eggs and Obesity

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Eggs and Obesity

According to the 2017-18 National Health Survey, 67% of Australian adults are overweight or obese.1 This is up from 63% three years earlier and 56% in 1995. In particular, there has been an increase in the number of adults categorized as obese as 31% of Australian adults have a BMI of 30 or more.  Overall, more men (74%) are overweight or obese compared to women (60%).1 Rates increase with age. Less than half of those aged 18-24 years (46%) are overweight or obese compared to 69% of 35-44 years and 78% of 65-74 years. However, there has been a large increase for those aged 18-24 years, with 39% overweight or obese in 2014-15 compared with 46% in 2017-18. 
 
Similarly, a large percentage of Australian adults have a waist circumference measurement indicative of an increased risk of developing chronic disease with 60% of all men and 66% of all women falling into this category.1 Overweight and obesity also affects children, with 1 in 4 (25%) Australian children classified as either overweight (17%) or obese (8%) in the 2017-18 National Health Survey.1 Rates have, however, been stable over the last 10 years.  

Eggs are a good source of excellent quality protein and provide 13 vitamins and nutrients making them a valuable food in the diet for weight management. Eggs are also relatively low in kilojoules, with a serve of eggs* providing just 7% of a person’s daily kilojoule requirements - around the same number of kilojoules as 2 medium apples or 2 small slices of whole grain bread. 
 

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Weight Management Approaches

Individuals can lose weight on a variety of dietary approaches that reduce energy intake in some way. A review of the effectiveness of diets including low-fat, low-carbohydrate and Mediterranean approaches as well as commercial slimming approaches, meal replacements and intermittent fasting found that optimizing adherence to the diet is the most important factor for success.2 Individuals vary in their preferences and ability to adhere to different diets. In the 2011-12 National Nutrition and Physical Activity Survey3 24.4% of Australian adults on some kind of diet reported they opted for a ‘low carbohydrate diet’ or a ‘high protein diet’. The Mediterranean diet is also gaining research support and popularity as an evidence-based approach to weight management.4 

Higher Protein Diet Approaches

Some of the benefits of a higher protein approach to weight management have been investigated in a number of systematic reviews and meta-analysis.5-8 Higher protein diets ranging in composition from 20% to 45% dietary energy from protein have shown greater reductions in body weight, fat mass, triglyceride levels and blood pressure compared to lower protein diets in short term studies.8 Furthermore, a systematic review and meta-analysis7 investigating the long-term benefits found that a difference of 5% or greater in percentage protein between diets at 12 months was associated with a 3 times greater fat mass loss (0.9kg vs 0.3kg). The short-term benefits of higher protein diets appear to persist to a small degree long term, particularly with better compliance to the diet. 
 
High protein diets increase energy expenditure and promote weight loss through a number of mechanisms. Proteins markedly increase diet-induced thermogenesis compared to carbohydrates and fats. Protein intake also helps maintain muscle mass, which helps maintain resting energy expenditure despite weight loss.9 Higher protein intake may also assist in weight management by influencing appetite sensations by enhancing fullness or satiety.10 
 
Overall, the evidence to date suggests that higher-protein diets that contain between 1.2 and 1.6g protein/kg bodyweight/day and potentially include meal-specific protein quantities of at least ∼25–30g protein per meal provide improvements in appetite, body weight management and/or cardiometabolic risk factors.11 Higher protein diets rely on regular serves of a wide range of high quality, protein rich foods. Eggs are a versatile protein option as they can be easily incorporated into a wide range of meals at a variety of meal occasions - from a high-quality breakfast to a healthy snack to a nourishing dinner, eggs are also a convenient and economical option to include regularly. 

Eggs, Satiety and Appetite Control

Eggs have been shown to enhance satiety and appetite responses, helping individuals feel fuller for longer after eating. This has been consistently demonstrated in acute research studies where an egg breakfast has increased satiety, suppressed hunger and led to less food intake at the subsequent meal when compared to breakfasts of similar energy content (but higher carbohydrate).12-17
Research studies have also shown regular egg intake (approximately 2 eggs per day) can be included as part of a kilojoule-controlled weight loss diets without adverse effects on blood lipids.18-19 

Weight Maintenance

For many individuals, the most difficult part of the weight management journey is maintaining the weight loss long term. Results of one of the largest diet studies to date, The Diogenes study20 showed that the best diet to maintain weight after weight loss, is higher in protein and lower in high-glycemic carbohydrates. The high protein (25% energy), low GI diet resulted in less weight regain over 6-months after an 8-week initial weight loss period compared to other dietary approaches.20,7 In an investigation of the effect of protein and low GI on weight maintenance after 12 months, the higher protein content was the key to the diet’s improved weight loss maintenance.21 Systematic reviews have concluded that the short-term benefits of higher protein diets persist to a small degree in the longer term but that compliance with the diet leads to greater benefits.7,22 

Conclusions

Overall, research to date suggests there is no one dietary pattern for weight management that will suit all individuals. However, one of the challenges for all dietary approaches aimed at weight loss is meeting recommended dietary intakes within a kilojoule-controlled diet and the current best available research suggests higher protein intakes may be an effective way of achieving this. Furthermore, evidence also supports a role for higher protein diets in improving fat loss, lean muscle mass and weight maintenance. Eggs are a nutrient dense food, providing 581 kilojoules per serve*, excellent quality protein, and 13 vitamins and nutrients. While different weight loss diets are suitable for different people, eggs, as a nutrient dense food, are likely to play a useful role in most approaches, particularly higher protein options. 

This statement is for healthcare professionals only. 

*One serve = 2x60g eggs (104g edible portion) 

Wondering if eggs are good for you? Without a doubt, there are a number of benefits to eating eggs every day. Learn about the proven health benefits of eating eggs here

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight losshigh protein, and vegetarian meal plan today! 
 

Useful links:

Dietitians Association: www.dietitiansaustralia.org.au

FAQs

How many adults are overweight or obese in Australia?

Results from the 2017-18 National Health Survey, show two thirds (67.0%) of Australian adults are overweight or obese (12.5 million people), an increase from 63.4% in 2014-15. In particular, there has been an increase in the number of adults that fall into the obese range -  31% of Australian adults have a BMI over 30.

Are there many overweight or obese children in Australia?

In Australia, overweight and obesity rates amongst children have remained relatively stable over the last 10 years (2007-08 to 2017-18). Almost one quarter (24.9%) of children aged 5-17 years are overweight or obese according to results from the 2017-18 National Health Survey. Of this, 17% overweight and 8.1% obese.

Can eggs play a role in weight management or weight loss eating plans?

As a nutrient-dense whole food, eggs can contribute valuable nutrition as part of an overall healthy diet aimed at weight loss or weight maintenance. Eggs have been shown to increase satiety, helping individuals feel fuller for longer after eating. This has been consistently demonstrated in acute research studies where an egg breakfast has suppressed hunger and led to less food intake at the subsequent meal when compared to breakfasts of similar energy content (but higher carbohydrate).  

Research studies have also shown eggs (approximately 2 eggs per day) can be regularly included as part of a kilojoule-controlled weight loss diet resulting in significant reduction in body weight.

For example, a study involving 152 overweight and obese adults found that those consuming two eggs for breakfast on at least 5 days of the week, over an 8 week period lost 65% more weight and 34% more from their waist circumference than those eating a bagel breakfast. Similarly another study found that weight loss was achievable when two eggs were included in the daily menus of those following an energy-restricted diet with no adverse effects on blood cholesterol. Men eating 3 eggs per day as part of a carbohydrate-restricted weight loss diet have also been shown to experience similar changes in weight, waist circumference and LDL cholesterol to a group not eating eggs. In this particular study however the egg group had a more favourable effect on HDL cholesterol and inflammatory markers, two risk factors for heart disease.

Could eggs assist in combating overweight/obesity issues in the teenage population of Australia?

The level of overweight and obesity in Australian adolescents remains high, due to declining levels of physical activity, more screen time and the need for dietary change62. Current figures suggest just under 1 in 4 adolescents are overweight or obese with 18% falling into the overweight category and 5% being obese. Eggs are a highly nutritious food and are relatively low in kilojoules, with one serve* providing 581 kilojoules. As eggs are rich in protein, they may also increase satiety therefore contributing to a greater ability to manage total food intake over the day.

References:

  1. National Health Survey: First results, 2017-18 financial year | Australian Bureau of Statistics. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey-first-results/latest-release. 
  2. Thom, G. & Lean, M. Is There an Optimal Diet for Weight Management and Metabolic Health? Gastroenterology 152, 1739-1751 (2017). 
  3. Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12 (ed. Australian Bureau of Statistics) (Canberra, ACT, Australia, 2014). 
  4. D’innocenzo, S., Biagi, C. & Lanari, M. Obesity and the mediterranean diet: A review of evidence of the role and sustainability of the mediterranean diet. Nutrients vol. 11 (2019) 
  5. Santesso, N., et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr 66, 780-788 (2012). 
  6. Wycherley, T.P., Moran, L.J., Clifton, P.M., Noakes, M. & Brinkworth, G.D. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr [Epub ahead of print](2012). 
  7. Clifton, P.M., Condo, D. & Keogh, J.B. Long term weight maintenance after advice to consume low carbohydrate, higher protein diets--a systematic review and meta analysis. Nutr Metab Cardiovasc Dis 24, 224-235 (2014). 
  8. Vogtschmidt YD, Raben A, Faber I, de Wilde C, Lovegrove JA, Givens DI, Pfeiffer AFH, Soedamah-Muthu SS. Is protein the forgotten ingredient: Effects of higher compared to lower protein diets on cardiometabolic risk factors. A systematic review and meta-analysis of randomised controlled trials. Atherosclerosis. 2021 Jul;328:124-135.  
  9. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173 
  10. de Carvalho KMB, Pizato N, Botelho PB, Dutra ES, Gonçalves VSS. Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. Eur J Nutr. 2020 Sep;59(6):2317-2332. 
  11. Leidy, H.J., et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 101, 1320S-1329S (2015). 
  12. Ratliff, J., et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res 30, 96-103 (2010). 
  13. Fallaize, R., Wilson, L., Gray, J., Morgan, L.M. & Griffin, B.A. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur J Nutr [Epub ahead of print](2012). 
  14. Rains, T.M., Leidy, H.J., Sanoshy, K.D., Lawless, A.L. & Maki, K.C. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J 14, 17 (2015). 
  15. Missimer, A. et al. Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio. Nutrients 9, 89 (2017). 
  16. Bonnema, A. L., Altschwager, D. K., Thomas, W. & Slavin, J. L. The effects of the combination of egg and fiber on appetite, glycemic response and food intake in normal weight adults - a randomized, controlled, crossover trial. Int. J. Food Sci. Nutr. 67, 723–731 (2016). 
  17. Keogh, J. B. & Clifton, P. M. Energy intake and satiety responses of eggs for breakfast in overweight and obese adults—a crossover study. Int. J. Environ. Res. Public Health 17, 1–8 (2020). 
  18. Fuller NR, Sainsbury A, Caterson ID, Denyer G, Fong M, Gerofi J, Leung C, Lau NS, Williams KH, Januszewski AS, Jenkins AJ, Markovic TP. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018 Jun 1;107(6):921-931.  
  19. Keogh, J. B. & Clifton, P. M. No Difference in Weight Loss, Glucose, Lipids and Vitamin D of Eggs for Breakfast Compared with Cereal for Breakfast during Energy Restriction. Int. J. Environ. Res. Public Health 17, 8827 (2020). 
  20. Larsen, T.M., et al. Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance. N Eng J Med 363, 2102-2113 (2010). 
  21. Aller, E.E.J.G., et al. Weight loss maintenance in overweight subjects on ad libitum diets with high or low protein content and glycemic index: the DIOGENES trial 12-month results. Int J Obes 38, 1511-1517 (2014). 
  22. Magkos F. Protein-Rich Diets for Weight Loss Maintenance. Curr Obes Rep. 2020 Sep;9(3):213-218. 
     

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