Good news ladies. If you want to accelerate their weight loss we have an eggcellent suggestion. According to a new study from the Rochester Centre for Obesity in America, eating eggs, particularly early in the day, will help to limit your calorie intake throughout the rest of the day, by more than 400 calories.
In the study, 30 overweight or obese women ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group.
Obviously the study suggests that women who ate eggs for breakfast felt fuller for longer so that they would eat less at their next few meals. This is great news if you are trying to lose weight as it means you may find it easier to cut calories without feeling hungry. In fact, based on these results you could expect to lose an extra 4 pounds a month, simply by eating eggs for breakfast!
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each. Old advice to limit eggs to just a few each week has also been abandoned. According to the Food Standards Agency, there’s now no limit to the number of eggs you can eat in a week as part of a healthy balanced diet. If you fancy starting the day with eggs we suggest you avoid frying them and combine them with wholemeal toast and a glass of vitamin C-rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.
More studies support the growing body of research on the nutritional benefit of egg consumption including that eggs promote weight loss and aid brain and memory function. A randomized study at Louisiana State University found that overweight and obese women who consumed a breakfast of 2 eggs a day for 5 or more days a week for 8 weeks, lost 65% more weight, had an 83% greater reduction in waist circumference and reported greater improvements in energy levels that the women who consumed other foods with the same number of calories. This confirmed a study published in the Journal of the American College of Nutrition, which found an egg breakfast induced greater satiety and significantly reduced short-term food intake compared to a calorically equivalent bagel breakfast.
Eggs contain choline, which is an important and essential nutrient needed for normal functioning of all cells especially brain cells. Choline is also critical for brain and memory development in fetuses. Iowa State University recently assessed choline intake and found all Americans are deficient in choline, particularly pregnant women. The National Academy of Sciences recommends 425-550 mg choline per day for most adults. 2 eggs = 250mg choline or 50% of our daily requirement 3 oz. beef liver = 355mg 1 c brussels sprouts = 63mg 3 oz. salmon = 56 3 oz. cod = 71mg 1 c broccoli = 62mg 2 T wheat germ =22mg For the past 30 years eggs were thought to increase heart disease by raising blood cholesterol levels. Now it turns out eggs don’t raise cholesterol in most people and actually provide many important nutrients including good quality protein, folate, vitamin D, choline, zinc, iron, lutein and zeaxanthin that benefit our health.
Eggs are versatile, economical and nutritious. They contribute many important nutrients to the diet: protein, iron, zinc, choline, lutein, zeaxanthin, folate and vitamin D. Eggs contain the highest biological value protein of any food. Iron and zinc are important for a healthy immune system, while choline is needed for brain development and memory. Lutein & zeaxanthin are carotenoids that prevent macular degeneration & atherosclerosis.
Folate lowers homocysteine, heart disease & cancer risk and vitamin D is needed to utilize calcium. A problem with egg consumption is the risk of salmonella poisoning. If eggs are handled & cooked properly, the bacteria are killed and the disease avoided. Much of the early egg research was flawed, and researchers found no evidence of a significant association between egg consumption and the risk of heart disease or stroke in men or women. In fact, the American Heart Association published 2 studies showing healthy men and women could eat 2 eggs a day while on a low fat diet without significantly raising blood cholesterol levels or their risk of heart disease.