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Eggs Get Weight-Loss Results for My Clients (and Can Help You Too!)

Revamping your breakfast is one of the first steps in losing weight. A 2006 study published in The American Journal of Clinical Nutrition showed that eating a high-protein breakfast, such as eggs, suppresses the hunger hormone ghrelin more so than a high-carb breakfast, such as cereal, toast or bagels.

One egg contains six grams of protein, so including a whole egg in your morning meal is a great way to feel satiated and stabilize your blood sugar levels. This can reduce hunger cravings throughout the day and enhance weight loss when combined with an energy-deficit diet, according to a 2008 study of 152 men and women aged 25-60 published in the International Journal of Obesity.

In 2012, I managed a test group for a fitness DVD company in Santa Monica. For two months, my test-group participants had to work out six days a week and follow a calorie-restricted clean eating plan (no alcohol, limited grains). Most mornings, the group ate eggs for breakfast.

The weight-loss results my test group participants achieved were incredible. One of the women lost twenty pounds and five inches from her waist in just two months. (See her "before" and "after" photos.) One of the guys lost twenty-four pounds and showed off a well-defined six-pack for his "after" photos on day 60.

Yes, during the test group, the daily workouts were intense and the clients were always required to eat clean. However, I have had many other clients achieve just as impressive weight-loss results (over a longer period of time) without the rigorous daily workouts, simply by revamping their breakfast habits!

Many busy people find themselves eating cold packaged cereals for breakfast almost every day. Some of these cereals - particularly the children's cereals — contain almost as much sugar as three chocolate chip cookies, according to a 2011 report by the Environmental Working Group.

Cold boxed cereals, bagels, muffins, toast, croissants and donuts are all forms of processed carbohydrates that spike your blood sugar when you eat them. This sugar spike is followed by a blood sugar crash, leaving you craving a pick-me-up shortly after eating. This sets you up to crave more sugar throughout your day, and if you end up falling victim to eating more, the excess calories turn to fat.

If science isn't enough to convince you, I encourage you to try this experiment  yourself. For one week eat a high-protein breakfast of eggs. Keep a notebook with you, and write down how you feel throughout the day and all the additional meals and snacks you chose to eat. (Quickly and easily track your foods and calories consumed throughout the day using MyPlate and the MyPlate mobile apps.)

Notice whether you feel more satiated throughout each day? Did you tend to snack less? See for yourself how eating a high protein breakfast with at least one egg can help you stabilize your blood sugar and lose weight over time.

If you aren't convinced of the results, you can try eating a cold packaged breakfast cereal each day for breakfast the following week. Go through the same steps each day. Keep the same notebook with you, and write down how you feel throughout the day and all the additional meals and snacks you chose to eat. (Quickly and easily track your foods and calories consumed throughout the day using MyPlate and the MyPlate mobile apps.) Here's more on the topic of "Eggs or Cereal - Which is The Better Breakfast for Weight Loss?"

Don't have time to cook yourself eggs every day? Here's a tip: Hard boil eggs on Sunday. Each day, peel your egg and eat it plain, or slice it onto one slice of whole grain or sprouted grain toast. Add a thin slice of avocado and sprinkle with sea salt and pepper for extra flavor.

Bored of hard boiled eggs? Then try making scrambled eggs in a mug in your microwave in just two minutes!

Two-Minute Microwave Spicy Egg Scramble with Salsa

Calories: 239
Protein: 17 grams

* 2 Eggs
* 2 Tbsp salsa
* 2 Tbsp. Milk
* 2 Tbsp shredded cheddar cheese
* 1 Spray Cooking Spray

1. Coat 12-oz. microwave-safe coffee mug with cooking spray.
2. Add eggs and milk; beat until blended.
3. Microwave on HIGH 45 seconds; stir.
4. Microwave until eggs are almost set, 30 to 45 seconds longer.
5. Top with salsa and cheese.

Readers - What's your favorite breakfast? Do you prefer eggs or cereal? Leave a comment below and let us know. Have you seen results with controlling your hunger and weight by eating protein at breakfast time? If so, share your story to help others.


Jennifer Cassetta is a third-degree black belt, clinical nutritionist and personal trainer. She loves kale, chocolate and wine. She loves to punch, kick, lift weights, meditate, and dress up in stilettos. She empowers people to be strong, safe and sexy through nutrition, fitness and self-defense, and you can read more at

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>> Read more of Jennifer Cassetta's articles here! <<


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