Many people adopt a breakfast routine consisting of one boiled egg and one unsweetened cup of coffee. Doctor of First Degree Specialization Dao Thi Yen Thuy, Head of Nutrition and Dietetics at Tam Anh General Hospital TP HCM, notes that this combination can aid short-term weight loss by creating a significant calorie deficit.

A medium-sized boiled egg provides only about 70-80 calories but is rich in protein, extending feelings of fullness and curbing snacking. Concurrently, the caffeine in coffee boosts metabolism, supports energy burning, and stimulates the central nervous system, promoting alertness.

With a total energy intake of under 100 calories, this breakfast can lead to a daily calorie intake lower than required. The body then mobilizes stored energy reserves, which can result in initial weight loss. However, maintaining a breakfast solely of boiled eggs and coffee over the long term easily leads to nutrient deficiencies, causing fatigue and impacting work and daily life.

Combining eggs with other foods can provide the body with sufficient nutrients. Photo: Anh Chi

Dr. Yen Thuy explains that eggs contain protein and fat but lack carbohydrates, which are an essential energy source for brain cells. A deficiency of carbohydrates early in the day can lead to mild hypoglycemia, causing fatigue, dizziness, headaches, and reduced concentration. Additionally, the habit of drinking coffee on an almost empty stomach stimulates the stomach lining to increase acid secretion, easily leading to stomach discomfort, heartburn, and increasing the risk of stomach inflammation and ulcers.

Forcing the body to endure excessively low calorie levels in the morning often triggers a compensatory response, making you prone to indulging in sugary, fatty snacks in the mid-afternoon. Prolonged micronutrient deficiency also leads to muscle mass loss, which slows down the natural metabolic rate and makes weight regain easy.

Individuals aiming for weight loss can combine eggs with slow-digesting carbohydrates, such as one slice of whole-grain bread, half a boiled sweet potato, or some oats. This amount of complex carbohydrates helps provide stable glucose for sustained brain function without causing blood sugar spikes. Supplementing with fiber from cucumber, tomato, or green vegetables also helps increase stomach volume, extend feelings of fullness, and protects the digestive system.

You should drink coffee after consuming eggs and carbohydrates to create a protective layer for the stomach lining. Prioritize unsweetened black coffee or add a little fresh milk.

Dr. Yen Thuy emphasizes that safe weight loss does not mean excessive nutrient restriction or completely eliminating essential nutrient groups. Those seeking to lose weight need to balance calorie control goals with providing sufficient nutrients for the body.

Bui Duc