Join Our FREE Content Boot Camp NOW!

Close this search box.
Close this search box.
December 17, 2012

Eggs, Fat Loss & Healthy Dark Chocolate Custard Recipe

By Dr. Jillian Teta

In case you haven’t noticed, here at JillFit we are kind of obsessed with eggs. Eggs, in fact, have often been touted as the “perfect food”, and for the most part we agree! We use them as an integral part of physique optimization and maintaining leanness year-round. Let’s break it down right now…

One egg has about 6-7grams of protein in it, depending on how big it is. Protein, of course, is made by amino acid building blocks. The ratio of amino acids in eggs mimics the amino acid ratio in humans almost perfectly.

As such, you will see eggs as a central part of many of our nutritional plans and protocols. Eggs contain zero carbohydrates and we can use them in variety of ways to achieve great body composition in an effective and inexpensive way.

Eggs and Cholesterol

Egg yolks are commonly demonized in the mainstream as being too high in cholesterol and bad for your heart health. The thing about eating cholesterol is this: dietary cholesterol is not somehow magically converted into elevated cholesterol in your blood.

When we eat cholesterol-containing foods, the cholesterol is broken down into its constituent parts and shipped off to various parts of the body for use. Your body uses cholesterol to make hormones, to build and maintain cellular membranes, and is important for nerve conduction, cellular transport and in the manufacture of bile, which is crucial for optimal digestion.

Your body makes the bulk of cholesterol: the liver, adrenal glands, intestines and reproductive organs make up the vast majority of your cholesterol. In fact, research shows that low cholesterol diets have negligible effect on serum cholesterol.

Egg yolks are rich in health-promoting compounds. They have abundant phospholipids which are nourishing for the brain and nerves, contain compounds that help the liver detoxify estrogen (saddlebags and thunder thighs anyone??) and, if you get free-range eggs, you will be getting a dose of vitamin D!

After all of that hullabaloo about egg yolks, I have to say, I’m really craving an omelette!

Most of us here at JillFit interestingly prefer the taste of egg whites, with maybe 1-2 yolks thrown in to a scramble or an omelette.

Yolks and Fat Loss

While eating for fat loss, it is important to consider your yolk intake for this reason: you can either increase your yolk intake and decrease carb intake OR you can increase carb intake and decrease yolk intake. Let me put it another way: fats + carbs (even healthy fats and carbs!) will blunt fat loss. It’s as if you’ve got to pick one way or another, or swap through.

Examples of fat-loss breakfasts would be:

  1. Three to six egg white omelette with ¼ cup oats or an apple
  2. Two whole eggs plus 1-4 egg whites with extra spinach and a side of asparagus or broccoli.

We bump up fats, or carbs, but not both together, for optimal fat loss.

Eggs are awesome because they are versatile and fast to make. Use hard boiled eggs, omelettes, frittatas, scrambles, crustless quiches, custards and baked eggs in a muffin tin for meals or snacks.

I want to share a recipe with you that, for me, was a slam dunk. It sounds a bit burdensome, but I promise that it is really not.

Recipe: Super Dark Chocolate Custard


  • 1 can full fat coconut milk
  • ½ bag of bittersweet chocolate chips (about 4 ounces)
  • ¼-1/2 cup coconut sugar, depending on taste
  • 2 tsp vanilla
  • pinch sea salt
  • 2 large eggs (preferably free range/organic)

Preheat oven to 350. Get out a 9 x 13 baking dish and fill halfway with water. If you have ramekins, get out 6 of those. If you don’t, get a smaller pyrex dish (9 x 9 or 8 x 8).

In a small saucepan, add coconut milk and chocolate and put on low heat until the chocolate melts, whisking so it doesn’t stick. When melted, add the vanilla and salt and whisk again. Remove from heat, let cool for ten minutes.

After 10 minutes of cooling, add the 2 eggs and whisk to incorporate. Pour the custard into the ramekins or pyrex dish, and place them in the larger pan filled with water. Put the pan in the oven and bake for about 30 minutes.

Remove the ramekins/dish from the water dish and let cool completely.

Enjoy and send me thank you notes! You’re welcome :) Love, Jillian

Related: 5 New Eggcellent Ways to Do Egg Whites

Learn, Grow,
Teach, Practice

add your name and email to
get my latest and greatest

Learn, Grow,
Teach, Practice

add your name and email to
get my latest and greatest