The only way to lose weight is to consume less than your body requires. Although there is no magic bullet when it comes to weight loss, some foods can make it easier for you to feel satisfied and satiated with fewer calories, while reducing your hunger and cravings. Adding fiber and protein to each of your meals and snacks is key to make weight loss easier.
Eggs Nutrition Value
A large egg provides an average of 72 calories, 6.3 g of protein and 4.8 g of fat. The protein is equally distributed between the white and the yolk, while the fat is entirely found in the yolk. Most of the nutrients found in eggs are actually present in the yolk, which is an excellent source of vitamin A, vitamin B-12 and antioxidants.
Satiating Power of Protein
Food provides three main macronutrients: fat, protein and carbohydrates. Of these three macronutrients, protein is the one with the greatest satiating power, by far, according to the 2008 issue of the "American Journal of Clinical Nutrition." In other words, eating 100 calories from protein, such as chicken, cheese or eggs, is more satisfying than eating 100 calories from carbohydrates, such as bread, fruit or sugar. If you feel more satisfied with your meal, you are less likely to be hungry or have cravings before your next meal.
Eggs and Calorie Intake
In a study with 35 overweight and obese women, participants were given either an egg-based breakfast, with 2 scrambled eggs, 2 slices of toast and 1 tbsp. of reduced-calorie fruit spread, or a bagel-based breakfast, comprising a 3.5-in bagel, 2 tbsp. of cream cheese and 3 oz. of non-fat yogurt. Although both breakfast contained the same amount of calories, the egg-based breakfast resulted in greater satiety and a decreased calorie intake at lunch, as published in the 2005 issue of the "Journal of the American College of Nutrition."
Breakfast Ideas
Most people eat very little protein at breakfast and fill up on high-carbohydrate foods like breakfast cereals, bagels, bread, granola bars, fruit juices and muffins. To help you lose weight, replace some of these high-carb foods with eggs to increase your protein intake. For example, you can have scrambled eggs, hard-boiled eggs or an omelet for breakfast. Serve with non-starchy vegetables, whole grains, whole fruits, nuts or nut butter to add some protein to your meal and help you feel fuller for longer.
References
- USDA National Nutrient Database: Nutrient Data Laboratory
- "Journal of the American College of Nutrition"; Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects; Jillon S. Vander Wal, et al.; 2005
- "American Journal of Clinical Nutrition": The Satiating Power of Protein---a Key to Obesity Prevention?
- Cholesterol-and-Health.com; The Incredible, Edible Egg Yolk; 2005
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