Is Eating 9 Eggs Daily Safe? Nutrition Tips for Weight Loss

Nutritional Consultation

Hello doctor, I have been losing weight recently with good results.
For breakfast, I eat 3 steamed eggs (with only 1.5 yolks) and half a frozen sweet potato.
For lunch, I have 3 steamed eggs (with only 1.5 yolks) steamed with half a soft tofu, two types of vegetables, and half a frozen sweet potato.
For dinner, I eat 3 steamed eggs (with only 1.5 yolks) steamed with half a block of tofu, two types of vegetables, and half a frozen sweet potato.
I have maintained this diet for six months and have lost 14 kilograms.
I do not consume any snacks, pastries, or beverages.
Since I rarely eat meat but worry about insufficient protein, I include steamed eggs and tofu in every meal to meet my basic protein needs.
I still eat meat once a week (on that day, I do not eat eggs).

I would like to ask you, doctor, if my daily intake of 9 eggs (with half the yolks) and one box of soft tofu could pose a health risk, particularly concerning kidney health.
I am concerned that consuming too many eggs daily might lead to kidney issues or proteinuria over time.
Please provide your insights on these concerns.
Thank you.

Mr. Huang, 30~39 year old female. Ask Date: 2022/08/14

Dr. Cai Xiuwen reply Nutrition

Hello Mr.
Huang, I am not sure about the weight of your food.
If you want to understand the nutritional content of your current diet, you can refer to the Food and Drug Administration's food nutrition composition database to check the nutrients contained in your food.
Based on the proportions, it appears that there is a higher protein content and lower carbohydrate content.
Since each person's constitution and metabolic status are different, merely looking at the types of food cannot determine if there is any impact on the kidneys.
If you are concerned about your kidney health, you can have regular health check-ups to monitor your health status.

Reply Date: 2022/08/14

More Info

Eating a high number of eggs daily, such as nine, raises important questions regarding nutritional balance, health risks, and the impact on specific organs like the kidneys. Let's break down the considerations involved in such a diet, especially in the context of weight loss and overall health.

Protein Intake and Kidney Health
Eggs are an excellent source of high-quality protein, which is essential for muscle repair, hormone production, and overall bodily functions. However, consuming excessive protein can potentially strain the kidneys, particularly in individuals with pre-existing kidney conditions. The kidneys filter waste products from protein metabolism, and an overload can lead to increased workload and potential damage over time.

In your case, with a daily intake of nine eggs (with half the yolks), you're consuming a significant amount of protein. Each large egg contains about 6 grams of protein, so nine eggs provide approximately 54 grams of protein. When combined with tofu, which also contains protein, your total protein intake could be quite high. For healthy individuals, the general recommendation for protein intake is about 0.8 grams per kilogram of body weight. If you weigh, for example, 70 kg (154 lbs), your daily protein requirement would be around 56 grams, which you are meeting and exceeding.

However, if your kidney function is normal (as indicated by your glomerular filtration rate), and you have no underlying kidney disease, this level of protein intake may not pose an immediate risk. Nonetheless, it is essential to monitor your kidney function regularly, especially if you have concerns about potential kidney issues.

Cholesterol Concerns
Eggs are also known for their cholesterol content, with one large egg containing about 186 mg of cholesterol, primarily in the yolk. While dietary cholesterol has less impact on blood cholesterol levels for most people than previously thought, some individuals may be more sensitive to dietary cholesterol. If you have a family history of heart disease or high cholesterol, it may be wise to limit your egg yolk intake or consult with a healthcare provider for personalized advice.

Nutritional Balance
Your current diet appears to be low in variety, primarily focusing on eggs and tofu as protein sources, along with sweet potatoes and vegetables. While this can be effective for weight loss, it is crucial to ensure that you are getting a balanced intake of nutrients. Incorporating a wider variety of protein sources, such as legumes, nuts, seeds, and lean meats (even if infrequently), can provide essential vitamins and minerals that may be lacking in your current regimen.

Weight Loss and Sustainability
Your weight loss of 14 kg over six months is commendable, but it is essential to consider the sustainability of your diet. Extreme restrictions or monotony in food choices can lead to nutritional deficiencies and may not be maintainable in the long run. It is advisable to include a broader range of foods to ensure you are meeting all your nutritional needs while still achieving your weight loss goals.

Recommendations
1. Monitor Kidney Function: Regular check-ups with your healthcare provider to monitor kidney function and overall health are crucial, especially if you are consuming a high-protein diet.

2. Consider Variety: Aim to diversify your protein sources and include other food groups to ensure a balanced intake of nutrients.

3. Consult a Nutritionist: A registered dietitian can provide personalized advice tailored to your health status, dietary preferences, and weight loss goals.

4. Listen to Your Body: Pay attention to how your body responds to your diet. If you experience any unusual symptoms, such as fatigue, swelling, or changes in urination, consult a healthcare professional.

In conclusion, while your current diet of nine eggs and tofu can support weight loss and protein intake, it is vital to consider the long-term implications for kidney health and overall nutrition. Balance, variety, and regular health monitoring are key components of a sustainable and healthy diet.

Similar Q&A

How Many Eggs Can Adults Safely Eat Daily? Nutrition Tips for Growth

Hello, nutritionist: How many eggs can an adult eat in a day without exceeding the recommended amount? What are the potential consequences of consuming too many eggs? Additionally, for someone my age who still wants to grow taller, what dietary recommendations would be helpful? T...

Dr. Tang Weili reply Nutrition
Eggs are an excellent source of protein and are beneficial for repairing body tissues and enhancing immunity. For individuals without high blood lipid levels, consuming one egg daily is not considered excessive. Milk is rich in easily absorbable calcium, which aids in growth; how...

Understanding the Pros and Cons of Eggs: How Many Should You Eat?

Dear Director Shi, I hope this message finds you well. I would like to ask you a question. During my high school years, I had high cholesterol, which led me to control my diet significantly. I limited many foods, especially seafood and organ meats, and restricted my egg intake t...

Dr. Shi Guimei reply Nutrition
Hello: For adults, it is recommended to limit egg consumption to no more than 3-4 eggs per week. As for children, they can consume one egg daily to provide protein, iron, and B-complex vitamins. Regarding asthma patients, it is advisable to avoid cold foods, nuts, chocolate, shri...

Is Eating Raw Egg Yolks Safe? Understanding Cholesterol and Nutrition

I have a 55-year-old friend who recently heard about a remedy that is said to be very beneficial for health, which involves eating one cooked egg with a raw yolk every morning. The concern is that egg yolks are high in cholesterol. Is it safe to eat this way every day? Is there a...

Dr. Xie Huimin reply Nutrition
The cholesterol content in one egg yolk is approximately 250 milligrams. The intake varies from person to person. Generally, it is recommended that individuals at risk for hypertension and cardiovascular diseases limit their daily intake to no more than 300 milligrams. If blood l...

Is It Safe for a 3-Year-Old to Eat Eggs Daily?

Hello, doctor. I would like to ask if it's okay for a 3-year-old child to eat eggs every day. Sometimes he even eats 2 eggs, as he is very picky and does not eat fish, meat, or vegetables, only eggs. Will eating so many eggs every day cause any issues? Thank you very much!

Dr. Xie Degui reply Pediatrics
Eggs can be consumed, but children should not have a diet that is overly reliant on a single food. It is advisable to limit to one egg per day at most. A diet lacking variety can lead to nutritional imbalances.