Need to lose a few pounds?

Try this…tomorrow morning, instead of wolfing down a bagel as you run out the door, scramble up a few eggs with some cheddar cheese and black forest ham.

According to a bunch of new studies, this high protein breakfast will help you manage your hunger while also reducing the amount of calories that you pack away throughout the day.

The Science

University of Conneticut researchers found that adult men who consumed eggs for breakfast:

  1. Consumed fewer calories following the egg breakfast compared to the bagel breakfast
  2. Consumed fewer total calories in the 24-hour period after the egg breakfast compared to the bagel breakfast
  3. Reported feeling less hungry and more satisfied three hours after the egg breakfast compared to the bagel breakfast

This study was presented at Experimental Biology 2009. This research builds upon previous work by Dr. Fernandez which showed how the cholesterol from egg yolks  improves the level of good (HDL) cholesterol.

A second study, published in the International Journal of Obesity, concluded that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.

And if that isn’t enough proof, you can check out this study which showed that getting your protein with breakfast was more effective at controlling hunger.

But what about the cholesterol?

For years, we have been told to avoid eating too many whole eggs.

We’ve been warned by the experts that the cholesterol found in those egg yolks are going to clog our arteries.

Maybe the experts are wrong.

New research (presented at Experimental Biology 2009) out of the University of Florida State  examined the relationship between cardiovascular disease (CVD) risk factors such as body mass index, serum lipids and levels of high-sensitivity C-reactive protein (hs-CRP), and the degree to which these factors are influenced by dietary intake of fiber, fat and eggs.

The study found:

  • no relationship between egg consumption and serum lipid profiles, especially serum total cholesterol,
  • no relationship between egg consumption and hs-CRP,
  • a positive correlation between dietary trans-fat intake (the margarine on your bagel) and CVD risk factors, as well as a negative correlation between fiber and vitamin C intake and CVD risk factors(6)

In addition, research presented at Experimental Biology, investigators with Exponent, Inc. evaluated egg consumption data from the NHANES III Follow-Up Survey to determine the association between egg consumption and heart health.

The researchers developed a statistical model which showed:

  • no increased risk of death from coronary heart disease with increased egg consumption
  • a reduced risk of mortality among men who consumed one to six eggs/week compared to less than one egg/week
  • a significant reduction in risk of stroke among women who consumed one to six eggs/week and one or more eggs/day<

So, while I am not advocating that you chug back a dozen raw eggs at breakfast a la Rocky, I am suggesting that you replace your morning toast with an omelette.

Your shrinking love handles will thank you.

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  1. Yeah, whenever I finish a case in a hospital, I am served a platter of boiled eggs with salt and pepper (my hospitals know I am either going to be on a fast on egg-eat mode). The other day, as I munched through the last, I asked how many I had been served. The kitchen boy replied, “FIVE”! Isn’t that taking things too far?

  2. Great to see that the boiled egg I have for breakfast is doing me some good. However is it bad that I also have a slice of wholegrain toast with it?

  3. I have never heard of this. Ive haead of high protein and how it can help with weight loss.
    Im not a fan of eggs – i dont eat them – not since i was young but great to know that it may do some good although maybe in moderation should be advised?

  4. I like eggs because of the protein and their versatility as part of a weight loss program. In particular, I like egg and cress sandwiches, poached eggs and boiled eggs. The’re great with salads and I like to hard boil them and use for snacks.

  5. It’s so good to know eating eggs can be a healthy choice. I simply love eggs. And I don’t have to feel guilty about having that egg in the morning anymore.

  6. if this isn’t the crappiest of useless and bad information i’ve ever seen.

    eggs are cholesterol giants.. and have insoluble proteins..

    you’re getting nothing, but you can have them all you want, porker.

    have you had a colonscopy lately? what? no? i wonder what your lipid count presently is? you don’t know? ah, figures.. what next? bread is healthy? cereal is good for you? oh no, wait i have a good one.. DAIRY daily will make you live long!


  7. Now, I get it. So we are to pack protein in the morning. I thought it was anything so have been trying to eat all my carbs before 5 PM. This makes total sense though and will scamble some eggs in the morning. Julian

  8. I’m not a big fan of eggs, but will eat them. I do need to consume more proteins, so maybe an egg some mornigs will help me out.

  9. Pingback: Protein at Breakfast Reduces Hunger & Prevents Overeating / ProMed Personal Care
  10. Hi, I enjoy reading your posts and they are pretty helpful in my weight loss regime. I’ve read about this diet called the Ayurvedic Diet and I happen to be a Kapha type. Apparently, it’s okay for people to fall under this group to skip breakfast.

    sooo… Breakfast of no breakfast?


  11. Stephanie,

    According to my experience with ayurvedic medicine, I am a Kapha/Pitta combo.

    Here is some more info on the 3 different type of doshas –

    Re your question about breakfast, it’s worth a try. Experiment with yourself and see how skipping breakfast affects your appetite, mood, food consumption & bodyweight. I would love to hear back.

    It sounds like a great topic for an article

  12. Big supporter of eggs. It has been well supported that our body makes cholesterol and that there are only a handful of people who probably need to be conscious of dietary cholesterol to begin with.

    Eggs are a cheap source of good, high-quality protein. They are also considered a good source of vitamin D, among other nutrients. And they are probably one of the most versatile foods out there.

    A number of people do have eggs allergies as they are in the top 8 known food allergies, but for the majority of us, what eggs have to offer probably outweighs any drawbacks.

    I actually add flaxseed to my scrambled eggs, some cheese and then top generously with salsa/tomato based product and finely chopped, fresh organic mixed greens including things like romaine, arugala and baby spinach (nutrient powerhouses). The yellow, orange, reds and deep greens as well as the different temps and textures make this a really yummy dish.

    I think the majority of nutritional professionals consider eggs to be a great addition to most (but not necessarily ALL) diets. And for those who don’t…you don’t know what your missing.

  13. whoever wrote this is obv forgetting that most people don’t have the TIME to make an egg/black forest ham breakfast

    seriously, if people had the time to do it, they would – but they don’t, so they don’t eat as well

  14. No time to make eggs in the morning? Common people, really. We’re talking about 10-15 minutes … I think too many people spend too much time complaining about not having enough time.

  15. Really. I am usually juuuust on time or late every day as I’m running out the door. Stopping to make eggs would just make me even later.

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