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In this article, we describe how to use eggs to support weight loss, including when to eat them.
Eggs Are a Great Way to Start Your DayAs part of a balanced diet, eggs can provide many health benefits. A growing body of research suggests that eating eggs can also support weight loss.
When to eat eggs
Eating eggs for breakfast seems to be especially beneficial for weightloss.
Eggs may be especially helpful for weight loss if a person eats them for breakfast.
Research suggests that a person who eats an egg-based breakfast may consume less food throughout the day.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.
Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.
In 2005, researchers compared the effects of eating an egg-based breakfast with a bagel-based breakfast in overweight female participants.
The calorie counts in both breakfasts were equal, but participants who ate the eggs consumed significantly less food throughout the rest of the day.
Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.
Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).
Why are eggs good for weight loss?Eggs may help promote weight loss for the following three reasons:
1. Eggs are nutritious and low in calories
Eggs are low in calories and rich in protein.
A large hard-boiled egg contains 78 calories and several important nutrients, including:
- lutein and zeaxanthin, which are antioxidants that support healthy eyesight
- Vitamin D, which promotes bone health and immune function
- choline, which boosts the metabolism and helps with foetal brain development
For example, a breakfast of two hard-boiled eggs and a cup of vegetables e.g salad contains just 274 calories.
However, cooking eggs with oils or butter increases the caloric and fat contents significantly. A tablespoon of olive oil, for example, contains 119 calories.
2. Eggs are rich in proteinProtein aids weight loss because it is extremely filling, and eggs are a good source of protein, with one large egg providing approximately 6 grams (g) of Protein.
The recommended intake for protein is 0.8 g per kilogram of body weight.
This means that:
- the average sedentary man requires 56 g of protein per day
- the average sedentary woman requires 46 g of protein per day
Some research indicates that eating a protein-rich breakfast increases a person’s satiety, which is the feeling of fullness. The findings also suggest that a protein-rich breakfast leads to a reduction in caloric intake throughout the rest of the day.
This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.
A 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps to treat obesity and metabolic syndrome, in part because it makes people feel more satisfied.
3. Eggs can boost the metabolismEating a high-protein diet can enhance the metabolism through a process called the thermic effect of food.
It happens because the body needs to use extra calories to digest and process nutrients in food.
Carbohydrates and fats also boost the metabolism, but to a lesser extent than protein.
According to the findings of a 2014 study:
- Protein increases a person’s metabolic rate by 15–30 percent.
- Carbohydrates increase the metabolic rate by 5–10 percent.
- Fats increase the metabolic rate by as much as 3 percent.
A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full.
Research from 2010 reported the same effect in adult men.
In a study from 2013, adult male participants who ate eggs for breakfast required smaller lunches and seemed to feel more satisfied than those who ate carbohydrate-rich breakfasts.
Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.
The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.
Eggs are rich in protein, low in calories, and they may boost the metabolism.
Furthermore, eating eggs for breakfast caused the men in the study above to automatically eat about 270–470 calories less at lunch and dinner, compared to eating the other breakfasts.
However, monitoring caloric intake is still important. A 2008 study reported that an egg-based breakfast enhanced weight loss in overweight or obese participants, but only as part of a calorie-controlled diet.
In SUMMARY: Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours.
Look out for our amazing next Egg Recipe
Veggie-Loaded Breakfast Casserole.
This is a simple veggie-loaded breakfast that is easily customizable. ! You can add crumbled sausage, shredded chicken, or anything else you, please!
For more exciting recipes and for help to improve your quality of life and lose some weight in a healthy, permanent, safe, natural and affordable way, go to http://www.turbotrim.co.za or Whatsapp us on +27 82 293 2568 or
see the blog at www.turbotrim.co.za/blog
Veggie-Loaded Breakfast Casserole
YIELD: SERVES 10-12
prep time 20 MINUTES
cook time 45 MINUTES
total time 1 HOUR 5 MINUTES
• 2 tablespoons olive oil
• 8-10 mushrooms, sliced
• 2 teaspoon minced garlic
• ½ red onion, diced
• ½ cup sliced olives
• 2 bell peppers, skinned, seeded and diced, (optional)
• 2 cups packed baby spinach, roughly chopped
• 2 large shredded sweet potatoes (grated)
• 10 eggs
• ⅓ cup half and half milk (or coconut milk)
• ¼ cup hot sauce (more or less to taste)
• salt and pepper
• 1 cup shredded cheese (can use vegan cheese) (optional)
1. In a large skillet over medium heat, heat 1 tablespoon of olive oil. Add the mushrooms and sauté them for 4 minutes or until they start to brown. Add a small pinch of salt along with onions and garlic and olives and let cook for 2 minutes. Remove to a plate.
Add the second tablespoon of olive oil, if needed, and sauté the peppers for 1 minute (if using). Add in the baby spinach and allow it to wilt, remove from heat, set aside.
2. Generously spray a baking dish with non-stick cooking spray or olive oil. Lay the shredded sweet potatoes in the bottom of the dish and press to make sure they are spread out evenly. Add the veggies (both the mushrooms and the spinach mixtures) over the potatoes, set aside.
3. Position a rack in the center of the oven and preheat the oven to 375ºF if you are baking the casserole immediately.
4. In a large bowl, whisk together the egg, the milk, hot sauce, and a big pinch of salt and pepper. Pour the egg mixture over the prepared veggies. Sprinkle the cheese over the top (if using) and another small pinch of salt and pepper.
5. Bake the casserole, uncovered until the cheese melts, and the top becomes golden about 45-50 minutes. Allow the casserole to cool for 10 minutes before slicing and serving.
• TO MAKE AHEAD - prepare the casserole as directed, cover with plastic wrap and refrigerate overnight or as required (not to exceed 24 hours) and allow it to come to room temperature for 20 minutes before baking.
• The half and half milk can be replaced with any non-dairy milk such as coconut, almond, etc.
• OTHER ADD-INS - I kept this recipe vegetarian, but you can certainly add in browned sausage, ground turkey/beef, shredded chicken, or ham. The cheeses I recommend for this casserole are cheddar (mild or sharp), mozzarella, and pepper jack, or swiss or parmesan).