Tags: eggs | breakfast | cut | reduce | daily | calories

Eat Eggs at Breakfast to Cut Daily Calories

Wednesday, 07 Apr 2010 08:08 AM


A breakfast featuring protein-rich eggs reduces hunger pangs and decreases calorie consumption for the rest of the day, says a new study published in Nutrition Research.

Researchers found that men who ate eggs for breakfast consumed significantly fewer calories at an unlimited lunch buffet than men who ate a breakfast based on carb-rich bagels of equal calories.

The new study supports an earlier study which found that dieters lost 65 percent more weight and felt more energetic when they ate eggs for breakfast rather than a breakfast based on bagels.

"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," Maria Luz Fernandez, Ph.D., study author and professor in the department of nutritional sciences at the University of Connecticut, said in a statement. "We examined two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay."

The 21 men in the study ate two different test breakfasts on different days. One breakfast consisted of three scrambled eggs and one-and-a-half pieces of white toast. The other breakfast included a plain bagel, one-half teaspoon of low-fat cream cheese, and six ounces of low-fat yogurt.

Although both breakfasts were identical in calories, the men who ate eggs ate 112 fewer calories at lunch compared to those who ate bagels. Overall, their total calorie intake for the day was reduced by 400 calories during the 24 hours following the egg breakfast. Those who ate bagels, however, showed increased blood levels of ghrelin, the hormone that stimulates hunger.

"Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption," Helenbeth Reynolds, M.P.H., R.D., registered dietitian and nutrition consultant, said in a statement. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein. Nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."

Eating eggs for breakfast also helps teens control their weight. Researchers at the University of Kansas Medical Center found that teens ate fewer calories at lunch when after eating protein-rich solid foods, such as eggs, for breakfast compared with drinking a protein-rich beverage.

Here are tips for an easy, quick, protein-rich breakfast:

• Microwave a beaten egg in a small bowl on high for 60 seconds, says Reynolds. Add to a whole-grain English muffin and top with low-fat cheese.

• Keep hardboiled eggs in the refrigerator for a quick breakfast.

• Spread nut butters, such as almond butter, on whole-wheat toast.

• Melt low-fat cheese on whole-wheat toast.

According to the Mayo Clinic, benefits of eating a healthy breakfast include better weight control, lower cholesterol, and better concentration.





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A breakfast featuring protein-rich eggs reduces hunger pangs and decreases calorie consumption for the rest of the day, says a new study published in Nutrition Research.
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2010-08-07
Wednesday, 07 Apr 2010 08:08 AM
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