Skip to comments.Eating eggs for breakfast helps reduce calorie consumption throughout the day by 18 percent
Posted on 04/06/2010 9:00:43 AM PDT by decimon
New research reports that eating protein in the morning helps manage hunger
Park Ridge, Ill. (April 6, 2010) A new study demonstrates that eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The study, published in the February issue of Nutrition Research, found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.(1) This study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.(2)
"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," said Maria Luz Fernandez, Ph.D., study author and professor in the department of nutritional sciences at the University of Connecticut. "We examined two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay."
A Closer Look at the Study
Twenty-one men participated in this study and each ate two different test breakfasts. On one test day the participants ate an egg-based, protein-rich breakfast including three scrambled eggs and one-and-a-half pieces of white toast. On another test day they ate a bagel-based, carbohydrate-rich breakfast including one plain bagel, one half tablespoon of low-fat cream cheese and six ounces of low-fat yogurt. The two breakfasts contained identical calories, but when the men ate the egg-based breakfast the researchers observed that:
* the men ate roughly 112 fewer calories at a buffet lunch three hours following the egg breakfast compared to the bagel breakfast * they consumed approximately 400 fewer calories in the 24-hour period following the egg breakfast * blood tests showed that ghrelin, the hormone that stimulates hunger when elevated, was significantly higher after the bagel breakfast
Protein Makes Breakfast Incredible
"Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption," said Helenbeth Reynolds, M.P.H., R.D., registered dietitian and nutrition consultant. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."
Quick and Easy Egg Breakfasts
Reynolds suggests these tips to make a protein-rich breakfast incredibly quick and easy:
* For a speedy and satisfying balanced meal, beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato. * Keep hard-cooked eggs ready and waiting in your refrigerator to grab as part of breakfast on the run. * Bake a batch of egg and vegetable Muffin Frittatas ahead of time, and quickly re-warm in the microwave for a delicious and filling, protein-packed breakfast.
For More Information
* To learn more about high-quality protein and the nutritional benefits of eggs, visit the Egg Nutrition Center at www.enc-online.org. * For more protein-rich egg recipes and preparation tips, visit the American Egg Board at www.incredibleegg.org.
1) Ratliff, J., Leite, J.O., de Ogburn, R., Puglisi, M.J., VanHeest, J., Fernandez, M.L. (2010) Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30, 96-103.
2)Vander Wal, J.S., Gupta, A., Khosla, P., Dhurandhar. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32, 1545-1551.
Hard boiled ping.
And we just bought four peeps with two more on the way. I’m currently building the chicken coop.
I’m not sure I’m buying that one. Eggs never leave me full for long. Maybe these guys didn’t eat as much at the buffet because they had a mid-morning snack.
I am not sure that Humpty Dumpty would endorse this.
I had no idea that the egg nutrition center was in Hillary Clinton’s home town.
ever notice how the advocates of high carb, low fat, low protein, low cholesterol (anti-egg....) diets are all fat?
remember the food pyramid? they actually adovocated like 6-12 servings of grains a day. what a bunch of fat-asses. yet another reason for your kids not to be in public school. the lard butts there can’t even get freakin’ NUTRITION right!
A egghead must of wrote it!
The evil “Big Egg” cartel must be stopped.
I think when you checked the fine print, a "serving" was three grains of rice. I eat eggbeaters with cheese shreds most mornings - I keep a container in the fridge at work. It's too bad the protein difference is so great, but I'm still not transporting whole eggs to the office.
I had scrambled egg whites with diced tomatoes, red onions, cilantro and mozzarella cheese this morning. High protein, very low cholesterol.
Big Egg will be but a shell of its former self.
Egg Beaters are good, I like making eggy sammiches using some square bowls to cook them in the Microwave so they will fit on a piece of bread.
It is addicting, I bought a dozen early last spring, we now have 65 birds. They will all be laying by the end of this month. We should be getting 4-5 dozen eggs a day.
They are so much fun.
Nothing like Scrambled eggs, fried Balogna, and Home fries to take away the hunger pangs.
Eggs make me lose my appetite, so the article is probably correct.
I had three scrambled eggs (yard raised chickens) and two sausage patties, but wouldn’t you know it, we ran out of sorghum mollasses so there was no cornbread.
I tend to believe it.
My father in law eats 2 eggs, ham and sausage every morning. He’s always been as thin as a rail
(but he also never touches any snacks, soda, etc...)
I believe this. This is something I observe in myself.
If I have a small satisfying protein breakfast, an egg and perhaps small sausage, or a small bowl of oatmeal, I am far less likely to do sweets for the rest of the day.
I think when you checked the fine print, a “serving” was three grains of rice. “
heh, yeah, good point...even so....look who’s advocating the food pyramid.
lard asses one and all.
look at your doctor. i guarantee he or she is fat. and we look to this person for health advice? hmmmmmmm
I’ve rediscovered lately the pleasures of Spam. I’ve been using it places I’ve used Ham or bologna before, it’s got a nice texture.
For a fast meal I sometimes make a package of Au Gratin potatoes with chopped up spam added. The only problem is to keep everyone from scoffing it down with all that cholesterol.
lol. great fun recipe ideas though. thanks for the post. :-)
I don’t think it’s eggs per se, but I’ve repeatedly read that having a hearty breakfast, with a fair amount of fat, really tells your brain’s appetite-control center “I’m full” for so long that you tend to eat less later vs. how much you’d eat if you had a dinky breakfast or none at all.
Apparently, my error is not consumng ENOUGH eggs.
My uncle could lick up a dozen for breakfast, and be looking around for more.
Of course, he kind of blew holes in the hypothesis of this piece, as he was well over 300 pounds.
Be carful, they are addictive, especially if you live in the country.
A year ago I wanted 3 or 4 layers. I had planned on building their shelter out of old pallets.
I now have about $1500 invested in a critter proof climate controlled Chicken Mansion, LOL. I have 26 girls that I free range much of the time. Heck, they live in a better house than I do.
We take 7 dozen fresh farm raised, chemical free, brown eggs at a time to the local food bank and sell them for $3 a dozen to folks at my doctors office and wife’s office. Of course you can’t make a profit but it’s fun and selling a few of them help to pay for the feed.
Tip: Buy grapes, they love grapes and will follow you to the moon for a grape. I use them to keep them away from me while I fill their feed and water cans... they can be very aggressive and competitive at feeding, but the grapes keep them busy... if you’re quick about it.
Also, my GSD likes to herd them for me.
About the only problem I have yet to resolve it caring for them when we want to be gone for several days. My girls do not know when enough is enough... they will eat until the feed is gone regardless of how much I leave out.
This research was probably sponsored by “Big Bird”!
After a dozen eggs, I can believe this. ;-)
...he was well over 300 pounds.
With dozen-egg breakfasts, I can believe this.
I stopped eating EggBeaters when I noticed my dog wouldn’t eat them.
Doesn't matter where it came from -- what's goofy is that they needed a study to show this. My great-grandmother knew this more than 100 years ago. It can be eggs, but it can be anything high in protein -- meat, cheese, milk; it's just that eggs are a lot more convenient.
You see somebody with a weight problem, chances are 99 out of 100 that they skipped breakfast thinking they were "saving" calories, the dumb bunnies. A major way to function best throughout the day mentally as well as physically is to eat a big, protein-heavy breakfast. SOME of us have known this for generations.
People with weight problems often ask me and my family and others who never have weight problems, how they do it. But they NEVER listen to the answer, and most, like poor ol' Rush Limbaugh, are convinced that "it's genetics." That is bullsh*t, and I have bros who are idential twins -- literally, clones -- who put that lie to rest when I saw one eat the typical American high-carb diet as fed to him by his wife and get buttered up and beefy, while the other one ate as he usually ate, and GUESS WHAT? He stayed thin. So this myth that Rush clings to, that "some people can eat and drink anything and not get fat!" is wishful thinking and a crutch for folks who don't want to take responsibility. I love Rush for it -- it makes him more human. But he'd be a lot healtheir if he'd just figure it out. He ought to pay attention to the "anything" those trim folks are eating and how much moving they actually do throughout the day. The "anything" they choose to eat is a lot different than the "anything" (donuts, chips, sweets, loads of bread, oodles of pasta, french fries, etc.) that others would choose to eat.
It's WHAT YOU PUT IN YOUR MOUTH and how much you move around. Calories in, calories out. If Rush applied the same common-sense conservative principle to eating and exercise that he does to politics, then he wouldn't be going on a diet every few years.
Atkins diet ping-we knew it all along
I think a big part of the problem is with the carb-sugar oriented diets, it puts your body on this insulin/blood sugar roller coaster.
You eat, your insulin spikes, as soon as it starts to drop back to normal, you fell hungry again.
I eat a fairly high protein diet, but not by any kind of schedule at all, I eat when I’m truly hungry.
If I’m sittin around on the couch watching the tube, I might snack with some crackers or pretzels.
But if I’m out all day working in the yard or garden or whatever, my hunger factor skyrockets and I probably eat three times as much.
Egg whites are the best protein for your body period. Egg whites and oatmeal in the morning.
I agree that simple(r) carbs indeed ultimately cause hunger, just as you say, when the insulin spike declines. I eat a lot of protein too and try to eat “healthy fats” like (most) nuts.
Bingo. I lost over 100 pounds6 years ago. How did I get that big? I put on weight very easy. I have to be careful what I eat. In high school and college I ate what I wanted but I mowed grass and did yardwork to make money. So I burned off everything I ate. Well got married ate like I did before so I gained. Now I eat right and excercise hitting 40 and feeling great. Breakfast is the single most important meal to losing weight and maintaining. And keeping adult beverages to a minimum.
I must have 50 cans of sardines in my pantry!
High quality protein, and everybody knows about the essentials of fish oils.
And a few fins thrown in. Gotta get yur minerals, ya know!
I eat hard boiled eggs and baked chicken throughout the day, sometimes canned tuna. It helps keep me alert.
Which came first, the bake or the boil?
I see your post about egg whites and oatmeal. If I remember correctly, the oat grain, as in oatmeal, is very low in carbs compared to other grains such as wheat and rye. As it happens, I LOVE oatmeal (I'll eat it dry right out of the container or pour it dry into a bowl and add milk when I'm too lazy to cook it ... I eat a LOT of oatmeal), so my "carb" fix tends to be low carb anyway. If you're interested, I have a FABULOUS recipe for buttermilk oatmeal pancakes, high in calcium, D, and relatively high in protein, as well as low-carb and filling.
With regard to the egg white ... I have a pretty good track record with predictions. I KNEW that the ridiculous "eggs are bad for you" thing was wrong from the git-go, and so did the wiser (and healthy, trim) elders in many generations of family. I knew that hydrogenated vegetable oil (shortening, margerine) was worse for you than butter or lard YEARS before that truth was made public, back when they were promoting the health benefits of stuff like Crisco and margerine!!!! Like doctors promoting smoking on TV in the 50s! High-numbered sun screen, importance of dairy for those who can handle it (there, genetics really DO come into play RE lactose intolerance) and the foolishness of thinking that soy can substitute for animal protein ... I trust my hunches because they've been right.
My hunches tell me that while in the short run it looks smart to toss the yolk and eat only the white, that in a decade or two, they're going to say (officially ... wouldn't surprise me if it was already known but too unpopular to publicize, as with the hydrogenated vegetable oil thing) that you need the whole package -- the yolk and the white -- to get the maximum nutritional benefit that is balanced to work best. I have a hunch that the protein you get from the egg whites is missing something provided in the yolk, and that the body metabolizes it less efficiently than it would otherwise. Just a hunch. EAT THEM YOLKS!!! Trust God and nature to have put it together in the best package. HE knew what He was doing.
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