Breakfast
Eggs Increase Weight Loss 65 Percent
A
study published online today in the International Journal of
Obesity shows that eating two eggs for breakfast, as part of
a reduced-calorie diet, helps overweight adults lose more weight
and feel more energetic than those who eat a bagel breakfast
of equal calories. This study supports previous research, published
in the Journal of the American College of Nutrition, which showed
that people who ate eggs for breakfast felt more satisfied and
ate fewer calories at the following meal.
"People
have a hard time adhering to diets and our research shows that
choosing eggs for breakfast can dramatically improve the success
of a weight loss plan," said Nikhil V. Dhurandhar, Ph.D.,
lead researcher and associate professor in the laboratory of
infection and obesity at Pennington Biomedical Research Center,
a campus of the Louisiana State University system. "Apparently,
the increased satiety and energy due to eggs helps people better
comply with a reduced-calorie diet."
Significant
Weight Loss Related to Egg Breakfast
Compared
to the subjects who ate a bagel breakfast, men and women who
consumed two eggs for breakfast as part of a reduced-calorie
diet: lost 65 percent more weight exhibited a 61 percent greater
reduction in BMI reported higher energy levels than their dieting
counterparts who consumed a bagel breakfast
The
egg and bagel breakfasts provided the same number of calories
and had identical weights (energy density), which is an important
control factor in satiety and weight loss studies.
The
researchers also found that blood lipids were not impacted during
the two month study. They found that blood levels of HDL and
LDL cholesterol, as well as triglycerides, did not vary compared
to baseline cholesterol blood levels in subjects who ate either
the bagel or egg breakfasts. These findings add to more than
30 years of research that conclude that healthy adults can enjoy
eggs without significantly impacting their risk of heart disease.
New
Emphasis on the Importance of High-Quality Protein
This
study adds to the growing body of research which supports the
importance of high-quality protein in the diet. The American
Journal of Clinical Nutrition (AJCN) published a special issue
in May 2008, which contains nine articles that focus on the
value of high-quality protein in the American diet. A major
finding was that not getting enough high-quality protein may
contribute to obesity, muscle wasting (loss) and increased risk
of chronic disease.
Jump
Start the Morning with Eggs
Jackie
Newgent, registered dietitian and chef, stresses the importance
of obtaining adequate high-quality protein when advising consumers
about weight loss. "Eggs are a good source of all-natural,
high-quality protein, so they can help keep you satisfied longer,
making it easier to resist tempting snacks," said Newgent.
"Nearly half of an egg's protein, and many of the other
nutrients, are found in the yolk, so make sure to eat the whole
egg for maximum benefits."
Newgent suggests these nutrition tips for a successful weight
loss plan:
Manic
Monday: Make a batch of hard-cooked eggs on Sunday, so you'll
have all-natural, high-quality protein meals for your on-the-go
schedule during the week. Plus, eggs are incredibly affordable.
At an average of $1.93 per dozen (or $0.16 per egg), eggs are
one of the most affordable high-quality protein foods in the
marketplace.
In-a-Minute Morning Meal: In less than 60 seconds, you can prepare
an egg breakfast to help jump start your day. Simply beat one
whole egg in a microwave-safe mug then cook in the microwave
oven on high for 60 seconds. Slide the egg onto a whole grain
English muffin. Add flavor with a sprinkling of fresh herbs,
salsa, or cheese. Serve fresh seasonal fruit slices, like peaches
in the summer, on the side for a balanced meal.