When it comes to weight loss, eggs are an excellent food choice. Aside from the protein that makes meals more satisfying, the fat contained in eggs also helps with satiety, so you will stay full longer by eating the yolk rather than just the whites, Leslie explained. This means if you eat whole eggs for breakfast, you may not need a snack before lunch.
Note that one whole egg is about 72 calories and offers 6.3 grams of protein. For comparison, one egg white is 17 calories and offers 3.6 grams of protein. If you want a bigger portion of eggs, Leslie recommends having one to two regular eggs, then addding in a couple of egg whites.