Some Fitness enthusiasts eat up 15 eggs a day to lose weight – A safe practice?

Plantain with boiled eggs and stew

By Abigail Grit Bodo: 

Accra- Ghana: For many fitness enthusiasts, eggs have become more than just a breakfast staple, they are seen as a secret food for staying full and shedding weight. 

Meet Hilda Gyan, a fitness enthusiast who has been on a weight-loss journey for about five years. Hilda, who eats about 4 crates of eggs in a week shares it helps her reach her protein intake target on a daily.

Hilda Gyan at the Gym

“In a day, I take about 10 to 15 eggs, but I remove the yolk. I eat whole eggs like three, and the rest I eat the egg white. Because I want to lose weight, I remove the yolks, and it helps me meet my calorie deficit. Even if I eat, 20” she said.

According to a 2023 study published in the Journal of Sports Nutrition, more than 90% of fitness lovers eat eggs at least three times a week, with many consuming over 20 in a week as part of their weight-loss strategy.

Plantain and Palava sauce and boiled eggs 

 Meanwhile, some fitness coaches promoting the use of eggs for weight management are deeply concerned about its excessive intake. 

Godzoe Iyere, Fitness coach -  TuCute Gym

At TuCute Gym, fitness coach Godzoe Iyere cautions that individuals trying to lose weight with eggs should limit consumption of the egg yolks. 

“I know some people that eat like 10 eggs with the yolk and everything.  As a fitness instructor I sometimes try to explain to them the risks involved” he said. 

According to Godzoe, most of the fat and cholesterol in eggs are found in the yolk, which adds extra calories, "so people watching their weight should reduce intake of the yolk" he added. 

One large chicken egg contains about 70 Calories, 6 grams of protein, 4.8 grams of fat, 1.6 grams of saturated fat, and 186 milligrams of cholesterol among other nutrients.

Rice and light soup and boiled eggs

Beyond protein requirements, an important question arises: Are eggs alone enough for healthy weight loss?

Health expert at Franbel Hospital, Dr. Adetutu Turkson says protein in eggs are great for building lean muscle, but regular physical exercise is just as important.

Dr. Adetutu Turkson in her office

“If you are above 41, and you have conditions like diabetes, heart conditions like hypertension, then you have to be more careful in the consumption of your egg. 

But if you are younger, and you don't have any of these conditions, or predisposed to, then sure, even if you have to take three to four eggs a day, that's fine, provided you are young, and actively exercising,” she explained.

Kontonmire stew and boiled eggs

Meanwhile, Registered dietitian at LETS Consult Ltd, Wise Letsa cautioned, eating too much protein can negatively affect kidney health, particularly in individuals with pre-existing kidney conditions. 

He also urged anyone trying to lose weight to seek expert dietary advice rather than follow social media recommendations.

Hilda Gyan at the Gym

Whiles eggs may be affordable, easy to prepare and a good source of protein for fitness, experts say that eating in moderation and maintaining a well-rounded diet alongside regular exercise is important to meet fitness goals.