Achieving lasting weight loss and improved health often comes down to consistent, mindful habits rather than extreme diets or punishing workouts. For a Delhi-based doctor, a food item not only reshaped his body but also revitalized his energy and confidence. The change wasn’t triggered by a fancy supplement or a trendy fitness regime, it came from incorporating a simple, everyday practice into his routine. Dr Shubham Vatsya, a senior gastroenterologist and hepatologist at Fortis Hospital recently shared a personal health journey. He lost 38 kgs over three years, and a large part of that transformation came from a simple habit, eating three eggs every single day.
Why three eggs a day?Dr. Shubham Vatsya says eggs are more than just a protein source. They became a cornerstone of his routine, helping him feel full, energized, and satisfied throughout the day.A systematic review and meta-analysis of 32 controlled clinical trials found that whole egg consumption did not significantly affect body weight, BMI, waist circumference, or fat-free mass in most people.Eggs contain about 6 grams of high-quality, complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own.Protein and satiety: How eggs help control appetiteDr Vatsya says, by consuming three eggs daily, he was getting roughly 18 grams of protein, which supported muscle repair, metabolism, and satiety, all crucial elements for weight management. Studies have shown that higher-protein diets can reduce overall calorie intake by keeping hunger hormones in check. MDPI research shows that egg breakfasts can reduce ghrelin (a hunger hormone) and thus lead to a greater feeling of fullness.Choline: Supporting liver and fat metabolismCholine is rich in choline, a vital compound that supports liver health, helps in fat metabolism, and aids cognitive function. NIH study suggests choline also plays a role in reducing fat accumulation in the liver, which can indirectly support weight management.In a randomized crossover study on people with metabolic syndrome, consuming three eggs a day (compared to a choline supplement) increased plasma choline without negatively affecting their cholesterol.
Eggs and heart health: What science saysWhile eggs offer numerous nutritional benefits, concerns about their impact on heart health and long-term safety is often questioned. Recent research provides a nuanced perspective:A meta-analysis of randomized controlled trials found that regular egg consumption did not consistently increase levels of TMAO, a biomarker sometimes linked to cardiovascular risk. However, individual responses varied depending on age, genetics, and overall dietary patterns. Another review of high-quality studies emphasized that eggs are nutrient-dense, providing high-quality protein, choline, and essential vitamins. When eaten in moderation, eggs do not appear to significantly increase the risk of heart disease, making them a safe addition to most balanced diets.Observational studies, however, suggest a degree of caution for certain groups. In a study, women consuming three or more eggs per week showed a modestly higher risk of developing diabetes. Although the increase was small, it highlights the importance of individualized dietary planning, especially for people with metabolic conditions. Simple habit and big results While eggs played a significant role in Dr. Vatsya’s journey, the broader lesson is the impact of mindful, nutrient-rich choices on metabolism, energy, and overall well-being. Sustainable changes, paired with regular activity and balanced nutrition, can make a remarkable difference over time. For anyone inspired by his story, it’s important to tailor habits to your own health needs and consult a professional before making major dietary changes.Disclaimer: This article is for informational purposes only and does not substitute for professional or medical advice.
