The humble egg: A natural, affordable ally in the battle against weight regain

• A leading nutrition scientist proposes eggs as a key dietary tool for people stopping GLP-1 agonist drugs (like Ozempic) to help prevent the significant weight regain common after ending treatment.
• Eggs are a high-quality protein that stimulates the body’s own production of the fullness hormone GLP-1 (the same hormone the drugs target) while suppressing the hunger hormone ghrelin, acting as a natural appetite regulator.
• During weight loss, maintaining muscle is critical for metabolism. Eggs provide a practical, portion-controlled source of the protein needed to meet higher intake targets and prevent muscle loss, especially when appetite is low.
• People on weight-loss medications often have nutrient deficiencies. Eggs are a cost-effective, nutrient-dense food that can help fill gaps in vitamins (like D) and minerals, supporting overall health.
• Eggs are presented not as a direct pharmaceutical replacement but as a gentle, scientifically-supported dietary strategy that underscores the importance of whole foods for sustainable metabolic health.

In the frenzied global pursuit of weight loss solutions, a new class of injectable drugs has been hailed as revolutionary. Yet, a growing number of users now face a daunting next chapter: how to stop the medications without undoing their hard-won progress.

Emerging from this complex challenge is a surprisingly simple, ancient dietary staple being championed by a leading scientist as a potent tool for a sustainable transition. According to Adam Collins, an associate professor of nutrition at the University of Surrey, the humble egg could be a key, natural ally for those seeking to quit pricey weight-loss jabs like Ozempic, Wegovy and Mounjaro.

Collins, writing in the academic publication The Conversation, identifies the core dilemma. People cease these GLP-1 agonist drugs for various reasons—prohibitive cost, unpleasant side effects  or having reached a target weight. However, the central, almost universal problem with any weight-loss method is the relentless creep of weight regain.

Long-term data on GLP-1 drugs is particularly stark, showing that individuals who stop treatment typically regain more than half of the lost weight. This rebound effect may be even more pronounced with these medications due to their powerful manipulation of the body’s own appetite-regulating hormones.

A protein-powered solution to a hormonal problem

Collins proposes a deceptively simple dietary intervention: regularly incorporating eggs. His argument is rooted in the egg’s unique nutritional profile.

They are a complete, high-quality protein, containing all the essential amino acids required for muscle maintenance and repair. They are also rich in vitamin D and a suite of other micronutrients, are among the most affordable animal proteins, and are considered the most sustainable.

BrightU.AI‘s Enoch engine seems to agree, noting that eggs are important for weight loss because their high protein content significantly increases feelings of fullness, reducing overall calorie intake. They provide a low-calorie, nutrient-dense source of energy that supports better stamina for exercise. Research specifically shows that eating eggs for breakfast can lead to significant weight loss over time.

The critical link to weight management lies in appetite control. Numerous studies, including those involving overweight individuals, have consistently shown that eating eggs promotes satiety—the feeling of fullness—leading to reduced calorie intake at subsequent meals. Collins explains this occurs through a fascinating biological mimicry.

The protein in eggs stimulates the body’s own production of a hormone called GLP-1, the very same hormone that the expensive injections synthetically boost. Simultaneously, egg protein suppresses ghrelin, the body’s primary hunger hormone. In essence, eggs act as a natural, food-based GLP-1 agonist, gently nudging the body’s appetite-regulation system in a favorable direction without pharmaceutical intervention.

Preserving precious muscle mass

The benefits extend beyond curbing hunger. A significant concern for individuals on rapid weight-loss regimens, including those using GLP-1 drugs, is the loss of lean muscle mass alongside fat. This often results from inadequate protein intake while calories are severely restricted.

Maintaining muscle is metabolically crucial, as it helps sustain a higher resting metabolic rate. Research indicates that a protein intake of at least one gram per kilogram of body weight supports muscle preservation. For someone who has lost their appetite due to medication, consuming a large steak or chicken breast may be unappealing. Eggs, Collins notes, offer a practical, portion-controlled and easily digestible way to meet these elevated protein targets.

The advocacy for eggs carries historical weight, as they have endured decades of nutritional controversy. Once vilified for their cholesterol content and falsely linked to increased heart disease risk, the egg’s reputation has undergone a significant rehabilitation in light of modern science.

Authorities like Harvard Health now state that for the majority of people, consuming an egg a day is safe, emphasizing that the overall dietary context—what you eat with the egg—matters far more than the egg itself. This shift away from fear-based nutrition aligns with a broader reevaluation of natural, whole foods.

Eggs: Nature’s perfect protein powerhouse

Collins suggests the strategic power of eggs can be enhanced through combination. Pairing them with fiber-rich foods, such as whole-grain toast or vegetables, creates a synergistic effect. The fiber further boosts the body’s GLP-1 response and delivers added health benefits, creating a meal designed for maximum satiety and nutritional payoff.

This holistic nutrient delivery is another vital component of Collins’ thesis. He highlights a 2025 study finding that individuals on weight-loss medications frequently show deficiencies in a range of nutrients, including vitamin D, calcium, iron and several key vitamins. This risk compounds existing nutritional shortfalls common in obese populations, such as low levels of vitamin E, selenium and zinc.

Eggs, as a dense package of high-quality protein and essential micronutrients, present a cost-effective, food-first strategy to address these gaps, fostering better overall health during and after pharmaceutical treatment. But Collins is careful to temper expectations, plainly stating that eggs are “not nature’s Wegovy or Mounjaro.” Their effect is gentler and more gradual.

However, in an era dominated by headlines about breakthrough injections and their staggering costs, his argument represents a compelling call to re-embrace foundational nutrition. It underscores a principle often lost in the search for a medical miracle: that the most sophisticated metabolic tools are sometimes found not in a patented molecule, but on the breakfast plate.

Watch and discover the health value of eggs.

This video is from Brachaim’s channel on Brighteon.com.

Sources include: 

DailyMail.co.uk

GazetaExpress.com

MSN.com

BrightU.ai

Brighteon.com