August 11, 2008 – Eating two eggs for breakfast as part of a reduced-calorie diet can help overweight adults lose more weight and feel more energetic than those who eat a bagel containing an equal number of calories, a new study shows.
The study, published in the International Journal of Obesity, supports previous research published in the Journal of the American College of Nutrition, which showed that people who ate eggs for breakfast felt more satisfied and ate fewer calories at the following meal.
“People have a hard time adhering to diets and our research shows that choosing eggs for breakfast can dramatically improve the success of a weight-loss plan,'' says Nikhil V. Dhurandhar, lead researcher and associate professor at Louisiana State University's Pennington Biomedical Research Center. “Apparently, the increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet.''
The egg and bagel breakfasts each provided the same number of calories and had identical weights (energy density), which is an important control factor in satiety and weight-loss studies.
Dhurandhar says for the study the eggs were scrambled and a slice of toast with a small amount of fruit jelly was served alongside. The bagels were served with cream cheese.
The researchers also found that blood lipids were not impacted during the two-month study of 152 overweight individuals.
They found that blood levels of HDL and LDL cholesterol, as well as triglycerides, did not vary compared to baseline cholesterol levels in subjects who ate either the bagel or egg breakfasts.
These findings add to more than 30 years of research that conclude healthy adults can enjoy eggs without significantly impacting their risk of heart disease.
This study adds to the growing body of research which supports the importance of high-quality protein in the diet. The American Journal of Clinical Nutrition (AJCN) published a special issue in May 2008 which contains nine articles that focus on the value of high-quality protein in the North American diet.
A major finding was that not getting enough high-quality protein may contribute to obesity, muscle wasting (loss) and increased risk of chronic disease.
Dhurandhar says that the research project was funded by the American Egg Board.
Registered dietitian Jackie Newgent suggests these nutrition tips for a successful weight loss plan.
Make a batch of hard-cooked eggs on Sunday, so you'll have all-natural, high-quality protein meals for on-the-go schedules during the week.
In less than 60 seconds, you can prepare an egg breakfast to help jump-start your day. Simply beat one or two whole eggs in a microwave-safe mug, then cook in the microwave oven on high for 60 seconds. Slide the egg onto a whole-grain English muffin, toasted if you prefer.
Add flavour with a sprinkling of fresh herbs, salsa or cheese. Serve fresh seasonal fruit slices, like peaches in the summer, on the side for a balanced meal.
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