Can eating kimchi and eggs really help you lose weight? Here's what nutritionists say
Are you among those who have tried the viral kimchi and egg diet?
Diet trends and weight-loss "hacks" continue to make the rounds on social media, each claiming to be the secret to shedding pounds. From intermittent fasting and the one-meal-a-day (OMAD) diet to weight-loss injections and food combinations, the internet gets filled with tips claiming to make losing weight faster and easier from time to time.
Just recently, a Threads post went viral after a user shared a photo of her breakfast featuring a simple combination of kimchi and egg. According to her, the food pairing has become her go-to morning meal since it keeps her feeling full for longer.
More social media users have jumped on the kimchi and egg trend, sharing their own experiences online. As it continues to gain traction, one question remains: Does it really work for weight loss?
Kimchi and egg diet
Registered nutritionist-dietitian Loverne Panganiban Lazo told PhilSTAR L!fe that the kimchi and egg combo may support weight loss since it provides a "highly satiating, low-calorie meal."
"The main benefit of kimchi is its probiotic content, which is fantastic for gut health and digestion," she said. "On the other hand, boiled eggs are a nutritional powerhouse. They provide High Biological Value (HBV) protein, meaning they contain all the essential amino acids your body needs and are rich in Vitamin B12, iron, and other essential minerals."
Registered nutritionist-dietitian Rya Sanchez echoed this, adding that eggs can be part of a balanced diet and have little impact on blood cholesterol for most healthy individuals.
But how many eggs can you consume daily?
"There is no strict arbitrary daily limit on egg intake when eaten as part of a well-balanced diet," said Sanchez. "Blood LDL (bad cholesterol) levels are far more influenced by overall saturated fat intake and diet quality rather than dietary cholesterol from eggs alone."
'Not a magical fix'
Both experts, however, warned against depending on the kimchi and egg combination alone for weight management.
"It's not a magical fix," Sanchez pointed out. "Relying solely on this creates an unsustainable fad diet that completely eliminates carbohydrates, putting one at high risk for fatigue, metabolic slowdown, and severe nutrient deficiencies over time."
Lazo added that while the kimchi and egg pairing is nutritious, it may still fall short of meeting your overall nutritional and macronutrient needs.
"The weight-loss equation doesn't end there. If you consume kimchi and eggs without other food groups, you may face significant nutritional and macronutrient gaps. Your body will lack sufficient carbohydrates, healthy fats, and essential vitamins and minerals," she stressed.
Other food combos that can keep you feeling full for longer
While you can safely have kimchi and eggs every day, Lazo highlighted the importance of diversifying food choices to get a wide variety of nutrients.
She suggested swapping standard cabbage kimchi with radish kimchi or other fermented options, and rotating protein sources throughout the week such as lentils, beans, chicken, lean beef, and fish.
Sanchez told L!fe that choosing nutrient-dense food combinations is always better than focusing on carb-free meals when it comes to sustainable weight loss. She recommended pairing complex carbohydrates with protein, healthy fats, and fiber—such as steamed kamote with pan-seared tokwa and cucumber slices, and brown or red rice with grilled chicken breast and stir-fried vegetables like kangkong or cabbage.
Both experts also shared balanced food combinations that can help keep you feeling full for longer without requiring much preparation. For a quick snack, Sanchez recommended whole-wheat toast topped with mashed avocado and boiled egg, saying it provides steady energy, healthy fats, and fiber. Lazo, meanwhile, suggested having avocado with whole-grain toast and mixed greens; Greek yogurt with chia seeds and mixed berries; and edamame paired with quinoa, roasted eggplant, and red peppers.
