Eggs are a staple food for many people trying to lose weight on programs like WeightWatchers. However, eggs are not zero points – they have a point value assigned to them. This can be surprising and frustrating for some dieters who view eggs as a healthy, protein-rich food. In this article, we’ll explore the reasons why WeightWatchers gives points to eggs and look at the pros and cons of eating eggs while trying to lose weight.
Why Do Eggs Have Points?
There are a few key reasons why eggs are not zero points on WeightWatchers:
Eggs contain calories
While eggs are nutritious, they are also a significant source of calories and fat. One large egg contains about 70-80 calories and 5 grams of fat. The WeightWatchers points system is based on calories, fat, and fiber content. So foods that are higher in calories and fat get more points. While the fat in eggs is mostly healthy unsaturated fat, the calorie count still results in eggs getting points.
Eggs have dietary cholesterol
In addition to fat and calories, eggs are high in dietary cholesterol with about 185mg per large egg. Many people still follow outdated advice to restrict dietary cholesterol for heart health. While current research indicates dietary cholesterol has a modest impact on blood cholesterol for most people, WeightWatchers still penalizes cholesterol in foods. So the cholesterol content contributes to eggs having points.
Eggs lack fiber
Foods higher in fiber get some preferential treatment in the WeightWatchers points system. Fiber helps you feel full and aids digestion. Eggs have essentially no fiber, so they lose out on potential points reductions that high fiber foods like fruits, vegetables, and whole grains receive.
Are Eggs Good For Weight Loss?
While eggs do contain real nutritional value, opinions differ on whether they aid or inhibit weight loss efforts:
Benefits of Eggs
- High in protein – Eggs contain 6 grams of protein per large egg, which helps you feel fuller longer.
- Nutrient dense – Eggs contain vitamins A, D, E, B6, B12, iron, zinc, copper, and more.
- Versatile ingredient – Eggs can be prepared in different ways to suit different diets and tastes.
- Low carb – Eggs have minimal carbs, making them popular for low carb diets like keto.
Drawbacks of Eggs
- High in cholesterol – The high dietary cholesterol may negatively impact heart health for some people.
- High in calories – The roughly 70-80 calories per egg can quickly add up.
- High in fat – About 60% of calories in eggs come from fat, which promotes weight gain if overeaten.
- Lack nutrients – Egg whites lack vitamins, minerals, and fiber that make the yolks more nutritious.
How Many Egg Points on WeightWatchers?
The number of WeightWatchers SmartPoints for eggs depends on the size and preparation method:
| Egg | Points |
|---|---|
| Large egg | 2 points |
| Medium egg | 1 point |
| Egg white | 0 points |
| Hard boiled egg | 2 points |
| Poached egg | 2 points |
| Scrambled egg | 2 points |
| Fried egg | 3 points |
| Omelet with cheese and veg | 7 points |
As shown, lighter preparations like egg whites and boiled eggs get fewer points. While fried eggs, omelets, and other heavier preparations with added fat and ingredients take more points.
Tips For Eating Eggs On WeightWatchers
Here are some tips to enjoy eggs without derailing your WeightWatchers efforts:
Watch your portions
Stick just 1-2 egg servings per meal and be mindful of point totals. Measure sizes to account for points accurately.
Cook eggs in a healthy way
Boil, poach, or bake eggs instead of frying in oil. Use nonstick pans and cooking spray to reduce added fat.
Avoid high-fat additions
Limit cheese, cream, bacon, sausage, and other high-fat ingredients that boost calories.
Incorporate veggies
Add veggies into omelets and scrambles to increase nutrition without adding many points.
Eat more egg whites
Separate eggs and use more whites for the protein without excess fat and cholesterol from yolks.
Track hunger cues
Eggs can be satiating. Pay attention to hunger and fullness cues to avoid overeating.
Conclusion
Eggs are not zero points on WeightWatchers because of their calories, fat, and cholesterol content. But eggs can still be part of a healthy weight loss plan in moderation. Prepare eggs in light, portion-controlled ways and balance them out with low point fruits, veggies, and whole grains. This allows you to get the nutrition from eggs without excessive points derailing your diet. While eggs have pros and cons for weight loss, managing portions and preparation is key to making them work within your daily SmartPoints budget.