In one study, those who ate an egg breakfast as a part of a calorie-restricted diet lost more weight than those who had a similar eating pattern, but ate a bagel for breakfast instead. But adding this food to your diet may not be enough. You need to know the best ways to make eggs part of a healthy eating regimen. Does an egg breakfast contribute to weight loss? That question was what researchers set out to answer in a study.
The study compared people who ate energy-deficient diets with either a bagel breakfast or an egg breakfast. The breakfasts consisted of the same number of calories.
Two other groups added eggs and bagels to their current diets without changing anything else. After only eight weeks, those in the egg breakfast group lost 65 percent more weight compared to the bagel breakfast group. Those in the free-eating groups did not experience significant losses.
Additionally, those in the egg breakfast group lost, on average, 16 percent body fat compared to the other groups. Losing body fat is more important for health than just losing weight because free-moving fat in the body contributes to heart disease and strokes. Eggs are also listed as a 0 point food in the Weight Watchers program.
Another study of adult men in showed those who ate an egg breakfast were less hungry by their next meal and ate fewer calories over the next 24 hours compared to those who consumed a bagel breakfast. Though the two meals had similar calories, the ones in the former group had fewer blood glucose variations and less of the hunger-inducing hormone ghrelin in their systems, compared with those in the bagel breakfast group.
A study of preschool children showed those who ate a high-protein breakfast had better diets overall. When consuming the high-protein breakfasts, they consumed 65 fewer calories on average , but their satiety after their morning meal was the same. Eating a higher density of protein, while keeping the protein amount the same, resulted in increased feelings of fullness. Though the study did not specify the exact composition of the high-protein breakfast, eggs are a way to increase the protein in your diet in an easy-to-prepare food that is suitable for a wide range of appetites.
In , another group of researchers examined the effects of a protein-packed breakfast on older children, ages 8 to This study showed children who consumed an egg breakfast compared to a cereal or oatmeal breakfast ate fewer calories at lunch. After lunch, though, intake for all three groups was similar. If you want to help your children eat healthier, serve them a high-protein breakfast instead of cereal or oatmeal. While they will likely still eat as much at dinner, they may eat less at lunch, helping them naturally keep their weight in check without actively dieting.
Eating a high-protein diet, such as an egg-based one, could help you burn more calories. The energy your body burns to digest your food is called meal-induced thermogenesis. Those who ate a high-protein diet had higher thermogenesis than those consuming a high-carbohydrate diet. The researchers conducting this study surmised that burning more energy to digest high-protein meals could be the reason people lose weight on high-protein diets.
High-protein breakfasts can help all age groups eat less later in the day, but should you eat eggs daily? How much is too much when it comes to this food? As with all foods, portion control is essential.
While adding eggs to a healthy diet can be helpful, you can have too many. Despite the amount of cholesterol found in yolks, if you consume a lot of cholesterol in your diet, the liver reduces the amount it makes, evening out your blood levels. Only about 30 percent of people from one study had sensitive reactions to dietary cholesterol affecting their blood cholesterol levels. Most healthy people, though, could eat up to three whole eggs daily without the change affecting their blood chemistry negatively.
Though your doctor may clear you to eat a daily egg-based breakfast, use caution if you want to lose weight. If you typically eat a calorie breakfast in the form of a bagel or cereal and switch that for a three-egg meal, you could lower your morning intake to calories, which is the amount in three hard-boiled eggs.
In the study of those who consumed eggs or bagels, only those who ate an egg breakfast as a part of an overall reduced-calorie diet lost weight. Eating eggs daily is fine, but you need to be mindful about what you eat with your meals. Having a side of bacon or sausage with your breakfast every morning adds extra fat and calories to your diet.
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Shared Psychotic Disorder: The explanation behind the Burari deaths. That means that it's definitely worth keeping an eye on your egg intake. That 1. Ditching the yolk means ditching dietary cholesterol and calories, which means you can consume more whites to maintain the same level of protein as you would with a full egg. There are roughly 3 grams of protein in a single egg white — half that of the whole egg — so it's important to stick to 8 egg whites or less per day.
Adding eggs to your diet is a piece of cake. Keep some hard-boiled ones in your fridge for a quick and easy snack after the gym related: The All-Time Best Way to Cook Hard-Boiled Eggs , or figure out a way to add them to your meals.
For more healthy eating news, make sure to sign up for our newsletter! Have you ever wondered how many eggs you should be eating? Look no further — we've cracked the code. By Riley Cardoza.
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