Egging On Weight Loss

A study shows that if you want to lose weight, you may want to switch that morning bagel out for an egg or two.

Protein in meals typically results in a more lasting fuller feeling because it takes more time to break down and digest. On the other hand, simple carbohydrates like white breads, white rice, and sugars, break down easier and may make you feel hungrier quicker.

For eight weeks, Vander Wal and colleagues studied 152 men and women and divided them into four groups: those on a restricted calorie and low-fat diet with either two scrambled eggs or bagels of equal calories and those who were not on a restricted diet with either eggs or bagels for breakfast.

Results showed that the egg group on a restricted diet lost over 65% more weight than the bagel group on a diet of equal calories.

Even though two eggs a day were eaten for about five days a week, exceeding the recommended daily cholesterol allowance, they still lost weight and did not affect their cholesterol levels. Consistent with previous studies done on eggs, the cholesterol in them has not shown to raise blood cholesterol. What has a real adverse affect on cholesterol is saturated fat found in animal products and oils and trans fat found in fried foods, certain baked goods, and processed food.

The group that did not restrict their calories did not show much of a difference in their weight; however, the way the eggs and bagels were prepared was not accounted for. Still, a complete and natural protein like an egg is a healthier option than a bagel if you’re trying to lose weight.

Try them boiled or scrambled with a little olive oil, vegetable oil, or cooking spray. An omelet with your favorite veggies is another healthy and hearty breakfast.

To avoid contamination, buy organic or local eggs from the farmer’s market and make sure the eggs are cooked thoroughly.

If you don’t eat eggs, you can still substitute other high protein options and combine them with complex carbohydrates such as

• Low-fat cheese with a whole grain English muffin or yogurt with granola
• Almond or peanut butter on a whole grain piece of toast
• Hummus with whole wheat pita

Source: International Journal of Obesity (2008)