Eggs for breafast can help you lose up to 65% more weight
Wednesday, 07 April 2010 13:40
A new study published in the February issue of Nutrition Research demonstrates that eating protein rich eggs at breakfast can decrease calorie consumption at lunch and throughout the rest of the day.1
During the study the authours found that men who ate eggs at breakfast consumed significantly less calories when offered an unlimited lunch buffet, compared to when they had a bagel for breakfast. Previous studies have shown that as part of a reduced calorie diet, eggs at breakfast can help dieters lose up to 65% more weight than eating a bagel of equal calories.2
"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," said Maria Luz Fernandez, Ph.D., study author and professor in the department of nutritional sciences at the University of Connecticut. "We examined two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay.
In April 2008 year a Dutch study of 35,000 adolescents found that those who skipped breakfast were more than twice as likely to be overweight. Breakfast eaters were slimmer, even if they consumed more calories in total.
An Alternative to Eggs
As an alternative to eggs you can try an organic meat and nuts breakfast. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of essential fats that help keep blood sugar stable for an extended period of time.
Not Just For Weight Loss
Breakfast gives you a chance to start each day with a healthy and nutritious meal. It also lays the foundation for lifelong health benefits. When you eat a healthy breakfast, you're more likely to; have better concentration and productivity throughout the morning, have lower cholesterol, which may reduce your risk of heart disease and eat more vitamins and minerals.
Breakfast is especially important for children and adolescents. Research published in the Archives of Pediatrics & Adolescent Medicine suggests that a good breakfast helps a child do better in school. Children who ate breakfast regularly had higher reading and math scores, lower levels of depression, anxiety, and hyperactivity, better school attendance, improved attention spans, and fewer behavior problems.3
Breakfast Ideas with Eggs
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French Omelette with Fine herbs
Quick, easy and delicious this French omelette makes a satisfying meal.
Serves 1- Prep time: 5 minutes
- Cooking Time: 3-5 minutes
Ingredients:
- ½ tbsp butter
- 3 eggs
- 1 tbsp milk
- 1tsp each fresh chopped chives and parsley
1) Over a medium heat, melt the butter in a 15cm omelette pan. Meanwhile beat together the eggs, milk and herbs. Once the butter is frothy, tip the mixture into the pan evenly. As the mixture begins to set, gradually push the runny edges of the omelette back into the centre of the pan using a fish slice or spatla.
2) Continue to cook for a further 3 -4 minutes or until almost set, then use a spatula to push the omelette onto a plate, folding it as you go. Serve immediately.
Top Tip: Use the freshest eggs you can find, preferably organic and definitely free range.
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Easy Eggs Benedict
If you have a little more time and want to indulge try this great recipe for Eggs Benedict.
- Serve 4
- Prep time: 5-7 minutes
- Cooking Time: 15 minutes
Ingredients:
- 4 round slices of Turkey Ham (or similar)
- 4 large eggs -- poached
- 2 English muffins -- split and toasted
- 1/4 cup plain lowfat yogurt
- 1/4 cup light mayonnaise
- 1 tsp. Mustard
1) Heat turkey ham slices in frying pan on medium heat 5 minutes, turning occasionally.
2) Mix yogurt, mayo and mustard in small saucepan. Cook and stir on low heat 5 minutes or until thoroughly heated.
3) The perfect poached egg:
- Get some microwaveable clingfilm and a plastic cup
- Push the clingfilm into the cup, and crack the egg into the clingfilm
- Lift the clingfilm and the egg out of the cup. You should be able to tie the clingfilm around the top of the egg,
- Drop egg into boiling water, and poach normally for about 3-4 minutes
4) Place 1 heated turkey ham slice and 1 poached egg on each English muffin half; top with sauce.
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Egg In The Hole
Always an old favourite for the kids.
- Serves 1
- Prep time: 3-4 minutes
- Cooking time: 5 minutes
Ingredients:
- 2 eggs
- 2 slices of bread
- 1 tsp. butter
1) In a frying pan melt butter over medium heat. Tear a 1 1/2" hole out of the centre of each piece of bread. Tilt the pan so the melted butter covers the surface of the pan. Place each slice of bread next to each other in the pan. Crack eggs, one at a time, into the hole in the center of the bread.
2) After about 3 minutes, flip the bread and cook on the other side until the egg has set. Slide onto a plate and serve.
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Fast Florentine Pizza
This tasty Italian pizza is simple and quick to make – a great meal on the go
Serves 4- Prep time: 10 minutes
- Cooking time: 20 minutes
Ingredients:
- 1 Italian deep pan pizza base
- 4 tbsp tomato and herb pizza topping
- 200g spinach
- 4 eggs
- 2 tbsp grated parmesan cheese
1) Preheat the oven to 200 deg C, gas mark 6. Place the pizza base on an oven tray and spread the pizza topping
2) Wash and drain the spinach. Place in a bowl and cover with clingfilm and cook in the microwave on high for two minutes. Drain again and allow to cool a little, then squeeze out any excess water. Season and then scatter over the pizza base. Bake in the oven for 10 minutes.
3) Remove the pizza from the oven and make four holes in the spinach, pressing don into the base to make a little well in each space.
4) Crack an egg into a cup and using a spoon carefully place each egg into a hole. Return to the oven for a further 8 minutes ot until the eggs are set to your liking.
5) To serve sprinkle over the parmesan and a little back pepper to taste.
References:
1. Ratliff, J., Leite, J.O., de Ogburn, R., Puglisi, M.J., VanHeest, J., Fernandez, M.L. (2010) Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30, 96-103
2. Vander Wal, J.S., Gupta, A., Khosla, P., Dhurandhar. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32, 1545-1551.
3. Archives of Pediatrics & Adolescent Medicine
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