Eating Eggs Every Day Has An Unexpected Effect On Your Butt

Squats aren't the only solution to a firmer butt. Eating certain foods can also help us reach our fitness goals when targeting certain areas of the body. If you're a fan of breakfast omelets — good news. You may be unknowingly toning your derrière through your egg intake.

Eggs contain a variety of essential nutrients, including B vitamins and protein, both of which play a role in our body's metabolism. "Eggs are a source of protein, and can therefore be beneficial for body composition," nutritionist Guoda Karoblyte told Muscle and Fitness. "High-protein diets stimulate muscle growth and promote fat loss, benefiting metabolic health." 

In one large hard-boiled egg, you'll find around six grams of protein. In an interview with Essence, registered dietitian Vanessa Rissetto spotlights eggs, specifically, as a protein-rich food source that can help give our buttocks a boost. She said, "It's important to focus on healthy fats ... and lean protein," and lists eggs as part of meeting that goal. 

If your fitness goals include adding a little more bulk to your booty, experts at Vinmec International Hospital explain that eggs' leucine content may be able to help. As a type of amino acid, leucine is said to support muscle synthesis and protect against muscle protein breakdown. Getting optimal results, however, may depend on whether you're eating the whole egg or just parts of the egg.

In a small 2017 study published in the American Journal of Clinical Nutrition, researchers analyzed men who consumed 18 grams of protein following a resistance workout either in the form of egg whites or whole eggs. The findings showed that men who ate whole eggs exhibited a 40% greater muscle-building response compared to participants who got their protein from egg whites. The researchers concluded that despite the common belief that egg yolks prevent us from getting the most out of our protein intake, consuming eggs in their entirety may enhance our body's use of protein in building muscle.

Some experts caution that the research regarding whole eggs versus egg whites on increasing muscle mass isn't adequately supported. In a 2021 narrative review published in the International Journal of Sport Nutrition and Exercise Metabolism, researchers acknowledged that while egg yolks appear to boost protein synthesis when eaten as part of the whole egg, there is minimal evidence demonstrating any difference in increased muscle mass when it comes to consuming whole eggs versus egg whites.

While more research is required, it's possible that adding a daily egg into your diet may kick the results of your rear-end workouts up a notch. When it comes to how many eggs are safe to eat, dietary recommendations differ around the world. In some countries, it's advised to keep egg consumption to no more than two or three a week, while other countries advise eating no more than seven eggs weekly (via Nutrients). It was previously thought that eating eggs may affect our cholesterol levels and potentially increase one's risk for cardiovascular disease. It is also thought that eggs may not be good for diabetes. However, some experts believe this evidence no longer holds up. As a general guideline, Harvard Health Publishing states that it is probably safe for a healthy person to enjoy a total of up to seven eggs weekly — or one whole egg every day.