Trying to lose weight? Have an egg for breakfast!

Boiled or scrambled, an omelette or poached: eggs are a favourite breakfast for many of us. They are, however, commonly considered fattening, and not rarely changed for "light" cereals and other low-fat products by those on reduction. Meanwhile, it turns out that eggs can be a valuable part of a reducing diet. First of all, eggs are included in the group of LC foods (low in carbohydrates), which are gaining more and more popularity these days. And secondly, they definitely reduce your craving for snacking.

Scientists from the Department of Psychology of Saint Louis University (Vander et al.) noted that a isocaloric breakfast such as eggs differently affects the feeling of satiety after the meal when compared to a breakfast composed of bread. Participants of the experiment were asked to have eggs for their breakfast, and as it turned out, they eventually consumed fewer calories per day than those who had pretzels in the morning. It proved to depend, among other things, on the level of hormones such as ghrelin and insulin which have influence on our feeling of hunger. The level of these hormones is raised after a meal consisting of bread.

Previous research has shown that having or skipping breakfast has a significant impact on our nutritional behavior later on a given day. People who do not have breakfasts in the morning tend to consume more calories in meals and snacks between meals, and often choose foods of lower nutritional quality. Experiments on the example of Vander's have shown how big is importance of proper selection of food.


Sources: Short-term effect of eggs on satiety in overweight and obese subjects. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML.