Egg Protein for Weight Control
Why Use
Why Do Dieters Use It?*
Egg protein is sometimes promoted as a weight-loss supplement that increases metabolism, burns fat while building muscles, reduces appetite, and helps control blood sugar levels. People who use egg protein as part of a low-carbohydrate, high-protein, weight-loss diet say it helps them stay full longer, avoid sugar cravings, and lose weight quickly. Egg protein is sometimes preferred by people who believe it is important to use animal protein, especially if they are not able to use whey- or casein-based supplements due to lactose intolerance, dairy protein sensitivities, or allergies.
What Do the Advocates Say?*
Weight management experts often recommend a low-carbohydrate, high-protein diet to help overweight and obese people lose weight and keep it off. Adding a supplement such as egg protein can help people reach protein intake goals for weight loss. Some people believe that animal protein, like the protein in eggs, is better utilized by the body than plant protein and will be more effective for preserving muscle mass and stimulating fat loss during weight loss.
*Dieters and weight-management advocates may claim benefits for this supplement based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles.
Dosage & Side Effects
How Much Is Usually Taken by Dieters?
People who use a high-protein diet for weight loss typically aim to get 25–30% of their daily calories from protein; in other words, a 1,500–1,800 calorie per day diet would include 95–135 grams of protein. Most people who use egg protein to reach this goal use one or two 30-gram servings, with each serving providing about 20 grams of protein, but no one knows for sure how much is ideal. Some people who are trying to lose weight say that morning is the best time to take egg protein for appetite control during the day.
Side Effects
Eggs cause allergic reactions in some people. The symptoms of an egg allergy range from digestive upset or a mild skin rash to a life-threatening constriction of the airways. People with egg allergies should avoid all forms of egg protein.
Because raw egg protein can cause biotin deficiency, people taking egg protein supplements long term should consider supplementing with biotin. Symptoms of biotin deficiency can include skin, hair, and nail changes; loss of muscle function; and seizures.
Interactions with Supplements, Foods, & Other Compounds
Egg protein contains a compound called avidin, which interacts with biotin, a B-complex vitamin and prevents its absorption. Avidin is neutralized with heat. Unprocessed egg protein supplements may contain significant amounts of avidin and long-term use could cause a biotin deficiency.
Interactions with Medicines
As of the last update, we found no reported interactions between this supplement and medicines. It is possible that unknown interactions exist. If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.
More Resources
Where to Find It
A typical egg has about 13 grams of protein, most of which (about 11 grams) is found in the white portion. Some egg protein extracts have limited amounts of other nutrients such as cholesterol, fats, and phospholipids. Most egg protein supplements are simply dried egg white powder, and a 30-gram serving typically provides about 20 grams of protein. Hydrolyzed egg protein has been broken down into small amino acid chains through enzymatic processing, and may have a slightly higher protein content than dried egg white powder. Egg protein may be found in protein supplements, high-protein food bars, and meal replacements powders.
