Eating 13 eggs a day is generally not recommended as it's excessive and lacks dietary variety, potentially straining kidneys due to high protein, leading to weight gain from extra calories, and missing other vital nutrients, though eggs are nutritious; for most healthy adults, 1-2 eggs daily is fine, but those with heart issues or diabetes should consult a doctor for personalized advice, typically limiting to 4-5 per week.
As many eggs as you want is fine. Eggs are not bad and do not contribute to health problems.
Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.
"One - even two - a day is absolutely fine," says Dr Frankie Phillips, of the British Dietetic Association. "People shouldn't be frightened of eating too many eggs." Perhaps the only caveat, says Dr Phillips, is that eating too much of any one particular food "means missing out on other nutrients in other foods".
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
The general rule of thumb is that most healthy adults can consume 1–2 eggs daily without negative effects on heart health, but this number could change based on weight, physical activity levels, and dietary habits.
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet. That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.
But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do. Although some studies have found a link between eating eggs and heart disease, there could be other reasons for these findings.
Healthiest Way to Eat Eggs
Ask the doctor
We knew that the cholesterol in eggs came from the egg yolks, and we knew that high levels of cholesterol, especially LDL (bad) cholesterol in the blood increased the risk of cardiovascular disease. So, it seemed logical that avoiding cholesterol in the diet made sense.
How Many Whole Eggs Should Bodybuilders Eat Each Day? The ideal number of whole eggs per day depends on individual goals and dietary needs. A general guideline suggests 2-3 whole eggs daily, providing a balanced amount of protein and nutrients without exceeding cholesterol limits.
The healthiest breakfast you can eat is full of whole foods. The best whole foods for breakfast include berries, fresh fruit, whole grain cereals, vegetables, egg whites, tofu, beans, nuts and seeds. The best breakfasts for weight loss though often excludes nuts and seeds as they are calorie-dense.
Nicole Kidman was asked to lose as much weight as possible. She went on the hard-boiled egg diet, which entailed having one egg for breakfast and two to three for dinner. This type of diet is not advisable in the long run, as it is unbalanced, unhealthy, and does not provide one with enough calories.
Eating one egg per day significantly increased the risk of dying from heart disease. Higher blood cholesterol levels and higher intakes of dietary cholesterol were also associated with an elevated risk of death from heart disease. These findings support limiting dietary cholesterol intake for improved heart health.
A 2021 study on 30 male athletes compared their testosterone levels, where some consumed egg whites and others the whole eggs. After 12 weeks of resistance training, the males who consumed whole eggs had higher testosterone levels and lower body fat compared to the other group.
Eggs and cholesterol: The latest research
Some studies show a connection between egg consumption and an elevated risk for heart disease. Other studies say eating eggs reduces the risk for some heart-related illnesses. “Context matters a lot when considering these studies,” Dr. Natarajan says.
The worst foods for cholesterol are those high in saturated fats and trans fats, primarily fatty/processed meats, full-fat dairy, fried foods, commercially baked goods (biscuits, pastries, cakes), and tropical oils (coconut, palm). Foods like red meat, processed meats (sausage, bacon), butter, cheese, ice cream, and sugary drinks can raise "bad" LDL cholesterol, increasing heart disease risk, so limiting them and choosing healthier fats and fiber is key, notes.
These foods are known to increase heart disease risk and you should eat them sparingly. An egg on its own is a nutritious option for breakfast, lunch or dinner. Most healthy people can eat up to seven eggs a week without affecting their heart health.
“Eating 12 eggs on a daily basis can be harmful to health, specifically in terms of increasing cholesterol level and heart problems, although eggs are very nutritious,” concluded Kadam.
The protein in eggs can also aid muscle preservation as you lose fat via physical activity, eating fewer calories, and/or taking certain medications, such as Ozempic. But otherwise, eating eggs will not directly reduce belly fat.
Eggs are a nutritious choice
Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 g of high-quality protein, making eggs an excellent choice to include in meals and snacks.
The American Heart Association recommends that adults who don't have heart disease limit their egg intake to one egg (or two egg whites) per day — that's seven eggs (or 14 egg whites) per week. The answer changes if you have heart disease or high cholesterol. Experts recommend limiting yourself to four yolks per week.
How often should cholesterol be checked? The American Heart Association recommends that all adults 20 or older have their cholesterol and other traditional risk factors checked every four to six years as long as their risk remains low.
Can exercise lower cholesterol? Yes, it can. Being active helps your body move the bad cholesterol (also known as non-HDL cholesterol) to your liver where it can be removed out of your system. You do not have to join a gym or go on long runs if you do not enjoy it, just start by moving more every day.