Need to lose a few pounds?
Try this…tomorrow morning, instead of wolfing down a bagel as you run out the door, scramble up a few eggs with some cheddar cheese and black forest ham.
According to a bunch of new studies, this high protein breakfast will help you manage your hunger while also reducing the amount of calories that you pack away throughout the day.
University of Conneticut researchers found that adult men who consumed eggs for breakfast:
- Consumed fewer calories following the egg breakfast compared to the bagel breakfast
- Consumed fewer total calories in the 24-hour period after the egg breakfast compared to the bagel breakfast
- Reported feeling less hungry and more satisfied three hours after the egg breakfast compared to the bagel breakfast
This study was presented at Experimental Biology 2009. This research builds upon previous work by Dr. Fernandez which showed how the cholesterol from egg yolks improves the level of good (HDL) cholesterol.
A second study, published in the International Journal of Obesity, concluded that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.
And if that isn’t enough proof, you can check out this study which showed that getting your protein with breakfast was more effective at controlling hunger.
But what about the cholesterol?
For years, we have been told to avoid eating too many whole eggs.
We’ve been warned by the experts that the cholesterol found in those egg yolks are going to clog our arteries.
Maybe the experts are wrong.
New research (presented at Experimental Biology 2009) out of the University of Florida State examined the relationship between cardiovascular disease (CVD) risk factors such as body mass index, serum lipids and levels of high-sensitivity C-reactive protein (hs-CRP), and the degree to which these factors are influenced by dietary intake of fiber, fat and eggs.
The study found:
- no relationship between egg consumption and serum lipid profiles, especially serum total cholesterol,
- no relationship between egg consumption and hs-CRP,
- a positive correlation between dietary trans-fat intake (the margarine on your bagel) and CVD risk factors, as well as a negative correlation between fiber and vitamin C intake and CVD risk factors(6)
In addition, research presented at Experimental Biology, investigators with Exponent, Inc. evaluated egg consumption data from the NHANES III Follow-Up Survey to determine the association between egg consumption and heart health.
The researchers developed a statistical model which showed:
- no increased risk of death from coronary heart disease with increased egg consumption
- a reduced risk of mortality among men who consumed one to six eggs/week compared to less than one egg/week
- a significant reduction in risk of stroke among women who consumed one to six eggs/week and one or more eggs/day<
So, while I am not advocating that you chug back a dozen raw eggs at breakfast a la Rocky, I am suggesting that you replace your morning toast with an omelette.
Your shrinking love handles will thank you.
- Ratliff J, et al. Macronutrient composition of breakfast influences plasma glucose, satiety hormones and caloric intake in the next 24 h in adult men. Presented at Experimental Biology 2009. Supported by the Egg Nutrition Center.
- Vander Wal JS, et al. Egg breakfast enhances weight loss. IJO 2008; 32(10): 1545-1551.
- Leidy HJ, et al. Increased dietary protein consumed at breakfast leads to initial and sustained feeling of fullness during energy restriction compared to other meal times. BJN 2009; 101 (6):798-803.
- Chai SC, et al. No relationship between egg consumption and cardiovascular risk factors in postmenopausal women. Presented at Experimental Biology 2009.
- Scrafford C, et al. The impact of egg consumption on heart health using the NHANES III Follow-up Survey. Presented at Experimental Biology 2009.