Eggs Can Help You Lose Weight

A new study shows that eating protein-rich eggs for breakfast could reduce hunger and calorie consumption at lunch, and throughout the day. This is big news for those wishing to shed pounds.

The study, published in "Nutrition Research," found that men who had eggs for breakfast ate significantly fewer calories at an unlimited lunch buffet compared to eating a carbohydrate-rich breakfast that focused on bagels. This new research falls in line with previous findings that eggs could help dieters shed 65% more pounds than those who consumed a bagel breakfast.

Researchers fed 21 men two different test breakfasts. On one test day, the participants ate an egg-based, protein-rich breakfast including three scrambled eggs and one-and-a-half pieces of white toast. On another test day, they ate a carbohydrate-rich breakfast comprising one plain bagel, one half tablespoon of low-fat cream cheese and six ounces of low-fat yogurt.

The two breakfasts contained identical calories. But researchers found that, during the egg breakfast, men ate roughly 112 fewer calories at the buffet lunch three hours later. The men also consumed about 400 fewer calories in a 24-hour period following the egg breakfast. And blood tests showed that "ghrelin" (a hormone that stimulates hunger when elevated) was significantly higher after the bagel breakfast.

With about 70 calories each, eggs are rich in nutrients and high- quality protein, much of which is found in the yolk. The egg is clearly a good way to start off a day where you can eat less, feel fuller, and have a helping hand with not adding extra pounds to your frame.

The researchers identified a few ways to incorporate eggs into a busy lifestyle:

1) Beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato.

2) Keep hard-boiled eggs ready and waiting in your refrigerator to grab as part of breakfast on the run.

3) Bake a batch of egg and vegetable frittatas ahead of time, and quickly re-warm in the microwave.

You definitely should not be eating fried eggs all the time. Boiled, poached and baked are healthiest. If you have a cholesterol problem, check with your doctor to see how often you should eat eggs every week (you'll have to balance them with other sources of dietary cholesterol, so you don't get too much).

Eggs that are organic and from free-run farms are known to taste better than mass-produced eggs. If you have the option, experiment and see which you prefer. If your supermarket does not carry free-run eggs, inquire as to why and they might soon show up on the shelves.

Source:
Ratliff, J., et al., "Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men," Nutrition Research, 2010; 30: 96-103.

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