Is the egg and oatmeal diet good for weight loss?
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
This brief guide will answer the query “Is the egg and oatmeal diet good for weight loss?”. Additionally, it presents information regarding the nutritional composition of both foods and why they are good for weight loss. Finally, you will find some tips on how to incorporate both foods in a healthy diet.
Is the egg and oatmeal diet good for weight loss?
Egg and oatmeal diet is not an official diet, instead, it is a popular diet based on consuming just egg and oatmeal. However, this is not healthy nor sustainable. But you can incorporate both egg and oatmeal in a healthy diet for weight loss, because they are good sources of high-quality protein and fiber (1,2).
Why do eggs and oatmeal make a good pair for weight loss?
Eggs and oatmeal are a good pair for weight loss because they are good sources of proteins and fiber, respectively (1,2). You can find the nutritional composition of both foods below.
| Oatmeal | Egg (whole egg) | |
| Carbohydrates (g/100 g) | 64.70 | 0.72 |
| Fiber (g/100 g) | 10.10 | 0.00 |
| Fats (g/100 g) | 6.52 | 9.51 |
| Protein (g/100 g) | 13.15 | 12.60 |
Adapted from USDA FoodData Central (1,2).
Egg contains high quality proteins, because there is no amino acid missing in these proteins, they are the best for your body (3).
Complete proteins help you for building muscles and organs; create immune cells which protect you; in addition, proteins are building blocks for hormones and enzymes which ensures that everything works well in your metabolism (3,4).
On the other hand, fiber is mostly related to regulating your digestion and reducing your risk of having cardiovascular diseases (5).
Nevertheless, they also contribute to weight loss!
How much of Tuna and oatmeal could you eat for weight loss?
You should consume a maximum of 339 g of tuna a week. Tuna can accumulate toxic metals like mercury, mercury is a heavy metal in sea and oceans due to natural occurrence or from industry activities (6).
This metal is highly toxic! The consumption in the long term (around 10-20 years) could lead to poisoning and even death (7).
You can consume between 100 – 200 g of oatmeal (about 0.5 or 1 cup of 0.24 l) to see all the benefits of it; for example, reducing weight, waist circumference, blood levels of cholesterol or glucose (8).
What is the role of protein in weight loss?
The role of protein in weight loss is mainly by helping you feel satiety with lesser food, this will reduce your overall calorie intake. Besides, higher muscle mass could increase your energy requirements, so it will be easier to reach an energy deficit (the goal for height loss) (9,10).
What is the role of fiber in weight loss?
Fiber is good for weight loss because it also promotes satiety with lesser food. Hence, your energy intakes could be lowered (11).
Moreover, fiber is fermented in your gut, and promotes the growth of healthy bacteria (your microbiota). Recent studies have shown that some of those bacteria could stimulate the synthesis of hormones that regulates your appetite (12).
Potential health benefits of incorporating Egg and Oatmeal in your diet?
The high-quality proteins in eggs help you build muscle mass and improve your recovery after exercise (3).
Additionally, eggs are a good source of vitamins (all B vitamins and vitamin D) and minerals (iron, calcium, zinc, magnesium, and selenium). These micronutrients will ensure a good metabolism and usage of all nutrients and improve your immune system (13).
Oatmeal contains soluble fiber that can help reduce your glucose levels in blood, improving your sensitivity to insulin. You will be consuming antioxidants (polyphenols) and minerals (like selenium and magnesium) in oatmeal, these components are good for preventing some cancer and cardiovascular diseases (14).
What are the potential drawbacks and risks of the egg and oatmeal diet?
There are several risks and drawbacks of an Egg and Oatmeal Diet. As it was mentioned at the beginning of this article, the egg and oatmeal diet is not an official diet. Consuming only egg and oatmeal could lead you to nutritional deficiencies (15).
Even if there are a lot of vitamins and minerals in both foods, they cannot give your body all micronutrients. A healthy diet is always composed of vegetables, fruits, meat products, and legumes that provide you with antioxidants, and different vitamins, minerals, and proteins (15).
Moreover, there always can be the risks of allergy. If you are allergic to egg’s protein or oatmeal’s protein, you should not consume these foods. You can look for other sources of proteins like dairy, red meats, or fish; the oatmeal can be replaced with other high protein whole-grain like sorghum (15).
How to incorporate egg and oatmeal in your diet?
You can combine egg and oatmeal in a single dish like this recipe of Quaker’s.
But you can also consume them separately, the oatmeal could be in an oatmeal bread, in a milk-based beverage, or in a bowl of fruit and yogurt.
Eggs are very versatile, you can prepare them as you prefer, but here are some ideas for you!
Conclusion
In this brief guide, it was answered the query “Are Egg and Oatmeal Diet good for weight loss?”. Additionally, it presented information regarding the nutritional composition of both foods and why they are good for weight loss. Finally, you found some tips on how to incorporate both foods in a healthy diet.
References
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients
- Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients, 2022;14(14):2904.
- Sartori R, Romanello V, Sandri M. Mechanisms of muscle atrophy and hypertrophy: implications in health and disease. Nat Commun,2021;12(1):330.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
- Advice about eating fish [Internet]. U.S. Food and Drug Administration. FDA; [cited 2 May 2023 2023]. Available from: https://www.fda.gov/food/consumers/advice-about-eating-fish
- Santos Ruybal MCP, Gallego M, Sottani TBB, Medei EH, Casis O, Nascimento JHM. Methylmercury poisoning induces cardiac electrical remodeling and increases arrhythmia susceptibility and mortality. Int J Mol Sci, 2020;21(10):3490.
- O’Neil CE, Nicklas TA, Fulgoni VL III, DiRienzo MA. Cooked oatmeal consumption is associated with better diet quality, better nutrient intakes, and reduced risk for central adiposity and obesity in children 2–18 years: NHANES 2001–2010. Food Nutr Res, 2015;59(1):26673.
- Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr, 2021;30(1):20–31.
- Pontzer H, Yamada Y, Sagayama H, Ainslie PN, Andersen LF, Anderson LJ, et al. Daily energy expenditure through the human life course. Science, 2021;373(6556):808–12.
- Jarrar AH, Beasley JM, Ohuma EO, Cheikh Ismail L, Qeshta DA, Mohamad MN, et al. Effect of high fiber cereal intake on satiety and gastrointestinal symptoms during Ramadan. Nutrients, 2019;11(4):939.
- Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Crit Rev Food Sci Nutr, 2022;1–12.
- Sanlier N, Üstün D. Egg consumption and health effects: A narrative review. J Food Sci, 2021;86(10):4250–61.
- Tang Y, Li S, Yan J, Peng Y, Weng W, Yao X, et al. Bioactive components and health functions of oat. Food Rev Int, 2022;1–20.
- Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.
