Eggs and low-carb bread may help you lose weight -- if you follow basic guidelines for healthy weight loss. Losing weight and keeping the weight off long-term requires changing your calorie balance. When you burn more calories than you consume, you lose weight. Successful dieters report reducing calories, exercising one hour a day and eating breakfast regularly. Egg protein assists with weight loss by providing sustained energy. Low-carb bread has a slow effect on blood sugar, compared to refined carbohydrates, to satisfy your appetite longer and help reduce cravings.
Step 1
Eat breakfast within an hour of getting up. Eating breakfast helps elevate your metabolism first thing in the morning and reduces the risk of overeating later in the day. Limit your fat intake by consuming poached eggs or egg white omelets on some days. Alternate egg breakfasts with low-fat yogurt, smoked salmon, turkey pastrami and other protein sources to cut your saturated fat intake.
Step 2
Eat small meals with a limited amount of protein to support steady blood sugar levels and avoid hunger. For example, eat a chicken breast sandwich on low-carb bread and a green salad for lunch -- and fish or lean meat with green vegetables for dinner. Limit protein servings to 4 oz., the size of a deck of cards. Satisfy between-meal hunger with a 1-oz. serving of nuts, a piece of string cheese or a protein drink.
Step 3
Increase your physical activity, with an emphasis on cardio. Take a brisk walk, jog, bicycle or use an exercise machine such as a stair stepper at least five days a week. If you're out of shape, start with 10-minute sessions twice a day and increase your exercise each week. Regular cardio elevates your metabolism and helps you burn more calories.
Step 4
Engage in strength training at least twice a week for 20 minutes. For example, lift dumbbells, perform bodyweight exercises such as crunches, planks, pushups, pullups, squats and dips -- or perform pool exercises. Strength training raises your metabolism and preserves lean tissue as you lose weight, so that you lose body fat and not muscle.
Tips and Warnings
- Low-carb bread is generally higher in fiber than refined breads and lower on the glycemic index than refined bread. Don't go overboard on saturated fat. Consider including some vegetable sources of protein and fiber such as lentils and humus in your diet. Don't eat meat every day.
- Consult your doctor before attempting a low-carb diet.
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