Weight loss tip: Add eggs to your breakfast.

Weight loss tip 88 - Add eggs to your breakfastWeight loss tip 88 - Add eggs to your breakfast

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Eat Eggs For Breakfast and Lose Weight

Eggs are Healthy.

Eggs are Healthy.

Successful weight loss is as simple as making good decisions for your breakfast.  Adding eggs to your diet may be one of the easiest things to do if you are trying to lose weight.  Eggs are cheap, easy to make, and they are a great source of protein and many other nutrients.  Eating whole eggs can have all sorts of benefits, including helping you lose weight.  The biggest challenge to eggs is making them exciting every day, but all you have to find is a new recipe.  

Eggs are high in protein and meals high in protein have been shown to induce satiety[1],[2].  One study, in particular, showed that meals with 30-39 grams of protein including eggs not only reduced hunger and calorie intake but also resulted in better post-meal blood sugars[4].  Multiple other studies have confirmed that eggs control hunger better and reduce calorie intakes for the rest of the day[3],[4],[5],[6],[7],[8].  I have written more on the research on egg consumption.  

The bottom line: Eggs are a great source of protein and it will keep you full longer.  

Footnotes
[1]Paddon-Jones et al., “Protein, Weight Management, and Satiety.”
[2]Fallaize et al., “Variation in the Effects of Three Different Breakfast Meals on Subjective Satiety and Subsequent Intake of Energy at Lunch and Evening Meal.”
[3]Rains et al., “A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women.”
[4]Vander et al., “Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects.”
[5]Westerterp-Plantenga, “Protein Intake and Energy Balance.”
[6]Westerterp-Plantenga, “The Significance of Protein in Food Intake and Body Weight Regulation.”
[7]Ratliff et al., “Consuming Eggs for Breakfast Influences Plasma Glucose and Ghrelin, While Reducing Energy Intake during the next 24 Hours in Adult Men.”
[8]Vander et al., “Egg Breakfast Enhances Weight Loss.”
Fallaize, R, L Wilson, J Gray, LM Morgan, and BA Griffin. “Variation in the Effects of Three Different Breakfast Meals on Subjective Satiety and Subsequent Intake of Energy at Lunch and Evening Meal.” European Journal of Nutrition 52, no. 4 (June 1, 2013): 1353–59. [PubMed]
Paddon-Jones, D, E Westman, RD Mattes, RR Wolfe, A Astrup, and M Westerterp-Plantenga. “Protein, Weight Management, and Satiety.” The American Journal of Clinical Nutrition 87, no. 5 (May 1, 2008): 1558S–1561S. [PubMed]
Rains, TM, HJ Leidy, KD Sanoshy, AL Lawless, and KC Maki. “A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women.” Nutrition Journal 14 (February 10, 2015): 17. [PubMed]
Ratliff, J, JO Leite, Ogburn de, MJ Puglisi, J VanHeest, and ML Fernandez. “Consuming Eggs for Breakfast Influences Plasma Glucose and Ghrelin, While Reducing Energy Intake during the next 24 Hours in Adult Men.” Nutrition Research (New York, N.Y.) 30, no. 2 (February 1, 2010): 96–103. [PubMed]
Vander, Wal, A Gupta, P Khosla, and NV Dhurandhar. “Egg Breakfast Enhances Weight Loss.” International Journal of Obesity (2005) 32, no. 10 (October 1, 2008): 1545–51. [PubMed]
Vander, Wal, JM Marth, P Khosla, KL Jen, and NV Dhurandhar. “Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects.” Journal of the American College of Nutrition 24, no. 6 (December 1, 2005): 510–15. [PubMed]
Westerterp-Plantenga, MS. “Protein Intake and Energy Balance.” Regulatory Peptides 149, no. 1–3 (August 7, 2008): 67–69. [PubMed]
———. “The Significance of Protein in Food Intake and Body Weight Regulation.” Current Opinion in Clinical Nutrition and Metabolic Care 6, no. 6 (November 1, 2003): 635–38. [PubMed]
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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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