Eggs: The breakfast meal that helps you lose weight

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Eggs contain healthy fats, high quality proteins, essential vitamins and minerals. These make the egg one of the healthiest foods we eat.  The properties of the egg make it help in loss weight. Starting your day with an egg meal gives you an energy boost you need for the day.  It is also effective in helping you lose weight, or maintain a healthy one. This is possible due to the following properties.

Basic scrambled eggs for breakfast 


Eggs are low on calories 

One of the simplest ways of losing weight is by cutting down on your calories intake . A large egg contains about 78 calories. With an egg meal consisting about 2-4 eggs,  it’s expected that one takes in at most 138 calories with 2 scrambled eggs or less than 240 calories for 3 boiled eggs. The calories present in one egg serving are much lower than that of some other breakfast meals.

Make you feel fuller for longer 

Foods rich in protein make you feel fuller for longer especially when paired with healthy fat and high fiber food. They are known to reduce appetite and increase fullness, compared to foods that contain less protein. Eating a high protein diet may reduce obsessive thoughts about food by up to 60%.

From basic science, eggs are a source of protein with a large egg having about 6 grams of protein. This makes it nutrient dense and more filing. Studies have shown that egg meals increase fullness and reduce food intake during later meals. Basically,  having eggs for breakfast males you eat less during other meals of the day.

Contain no sugar 

Fitness and health experts recommend reducing your sugar intake if you want to lose weight. Eggs contain no sugar,  but still taste good. Having eggs, instead of pastries, for breakfast help you reduce your intake of sugar. The sugars present in pastries male you get hungry faster,  hence the need to eat more.

If you crave for sugar,  have your eggs with some fruits, like strawberries, raspberries,  among other fruits.  Fruits contain natural sugars that are more healthy for you.  They also come with other beneficial nutrients like fiber and vitamin C.

Boost your metabolism 

Eating a high protein diet has proven to boost metabolism by up to100 calories a day through the thermic effect of food. The thermic effect of food is the energy required by the body to metabolize foods,  and is higher for proteins than for other foods. Hence,  a high protein food like eggs helps you burn more calories. The amino acids present in eggs helps your body build muscle,  which also burns calories.

A high protein diet paired with exercise fires up the thermic effect of food even more.  This explains why people who have morning runs before breakfast are physically fit.

Are a great way to start your day 

Studies have been done, comparing the effects of having egg breakfasts and other breakfasts with the same calorie content. Egg breakfasts, instead of pastry breakfasts cause the feeling of fullness, hence people consume less calories in up to 36 hours. They make you more satiated and hence, you consume less during other subsequent meals of the day.

In addition, egg breakfasts cause a more stable blood glucose and insulin response while also suppressing ghrelin (the hunger hormone)

Eggs are inexpensive and easy to prepare 

Eggs are widely available and can be prepared within minutes. If you are running late, a quick egg breakfast is fast, and easy to prepare.  It will give you the energy you need to start your day. Scrambled eggs, omelets and boiled eggs, are some of the easy and common ways of having your eggs. Coupling your egg breakfast up with some vegetables and/ or fruits is an excellent and quick friendly way of losing weight.

Incorporate eggs in your breakfasts and work towards a healthier, more fit body.