How to Eat Eggs for Weight Loss
If you're reserving eggs for your brunch-filled weekends, you need to know a secret: They may just be the keys to weight-loss success. Here's why you should be eating more eggs to lose more pounds.
There's some evidence that eggs specifically help you shed pounds. One animal study, conducted at the University of North Carolina, looked at whether egg protein promoted weight loss. The study authors fed rats one of two types of high-protein breakfasts -- one made up of egg protein, and one with wheat protein -- and found that rats who ate the egg breakfast ate less for the rest of the day. That signals that egg protein might be more filling some than other types of protein, which might help you control overeating.
A human study, published in the International Journal of Obesity, also found that eggs might help you lose weight. The researchers fed overweight or obese patients either an egg breakfast or a bagel breakfast as part of a calorie-controlled diet. They found that people who ate eggs for breakfast on a weight loss diet lost more weight than the people who ate bagels, and they also lost slightly more body fat.
However, the researchers found no difference between the egg and bagel groups when study participants were allowed to eat as much as they want. So while eggs may accelerate your weight loss, you'll still need to restrict calories to shed body fat.
2.Replace Your Grain-Based Breakfast With Eggs
Losing weight can be as simple as changing your breakfast.
Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.
In one of these studies, 30 overweight or obese women ate either bagels or eggs for breakfast (1).
The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.
Put simply, the eggs were so fulfilling that the women automatically ate fewer calories at subsequent meals.
In another study, 152 overweight men and women were split into groups. One group ate eggs, the other ate bagels… both groups were on a weight loss diet .
After 8 weeks, the egg group had lost significantly more weight than the bagel group:
65% more weight loss (2 lbs vs 1.3 lbs).
61% greater reduction in BMI.
34% greater reduction in waist circumference.
16% greater reduction in body fat percentage.
The difference in weight loss wasn’t huge, but it clearly shows that simple things like changing one meal can have a small effect.
Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. New studies show that they do NOT raise your bad cholesterol or give you heart disease, like previously believed.
If you think you don’t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn’t have to take any longer than 5-10 minutes.
Just set your alarm clock a few minutes earlier… problem solved.
3.They're a healthy (and convenient) choice.
When you're starving and in need of something to sate your grumbling stomach, a hardboiled egg can be the quick, low-calorie snack that tides you over until your next meal. Pair one hardboiled egg (78 calories) with an apple (80 calories) for a substantial snack that will keep you satisfied without needing to resort to the vending machine.
4.They're proven to work
A 2008 study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels (both paired with a calorie-reduced diet), even though each group's breakfast contained the same amount of calories.
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