The amount of eggs you should eat per day depends on your level of physical activity, as well as the rest of the foods you include in your diet. For the average person, it is recommended not to eat more than 7-14 eggs per week or 1 or 2 per day. (5)
However, this amount varies substantially depending on the person’s diet. For example, those who carry out a vegetarian diet, usually need more protein. In these cases you can eat up to 3 eggs per day.
In addition, people who do bodybuilding or high-performance athletes may need up to 2.0 grams of protein per body kilogram per day. The equivalent of 140 grams of protein per day.
Assuming there is no other source of protein than eggs, to increase muscle mass, a 70 kg man should eat 23 egg whites per day.
Read on to find out what is the recommended amount of eggs per day based on your cooking style.
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Is eating 3 or 6 eggs a day bad?
A few years ago it was believed that eating just 1 egg could cause an increase in cholesterol levels . This myth was based on an old recommendation from the American Heart Association. (1)
Based on new research, in 2015 this rationale has been rendered invalid. Nowadays, studies have made it clear that the relationship between the consumption of cholesterol from food and the levels of bad cholesterol is not direct. (1,2)
To lower bad cholesterol , you should not worry so much about how many eggs to eat per day, but about reducing sugar, trans fats and ultra-processed products.
Studies have confirmed that it is not only foods with cholesterol that increase your blood levels, but rather products with poor quality sugar and fats. Therefore, if you want to cover your daily protein needs with eggs, this is completely healthy.
Eating eggs every day does not increase bad cholesterol
Believing that the main cause of increased cholesterol is eating 3 eggs per day is a mistake. The level of bad cholesterol in the blood depends mainly on genetic factors, and the excess of sweet and ultra-processed foods. (1)
Not doing physical activity and an excess of sugar and trans fat in the diet is much worse for cholesterol than eating 3 eggs a day.
While it is true that by eating 3 eggs we are providing cholesterol in the body. The liver of a healthy person produces more cholesterol per day than the supply of 10 eggs. (2.4)
Also, it is important to understand that not all cholesterol is bad. In fact it is necessary to strengthen the immune system . As well as for the synthesis of sex hormones.
Some studies even affirm that the contribution of cholesterol of the eggs increases the levels of good cholesterol. (3)
ABSTRACT
While there is no official recommendation of how many eggs to eat per day, as a general rule for most people 1 or 2 per day is sufficient. This amount must be adapted for each person according to the level of physical activity and the rest of the food eaten during the day.
