Eggs for Breakfast? What You Need to Know

If you are trying to lose weight, does it really matter what you eat for breakfast? Which will help you burn more fat in the morning: cereal, toast, eggs, or yogurt?

Let’s put it to the test! Here’s your menu, pick one…

Breakfast A: two eggs, and some toast with jelly (339 calories).

Breakfast B: a bagel with cream cheese along with some yogurt (340 calories).

I’ll help you out a little…

As noted above, both breakfasts have similar total calories, 339 and 340 respectively.

Each breakfast differs by only a few grams each between their carb, protein, and fat macros.

As you’d expect, the bagel breakfast is a little higher in carbs, and the egg breakfast is a little higher in fat. Both breakfasts have approximately the same protein content.

Here’s the breakdown for you to compare:

*Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/table/T2/

Did you choose eggs?

Here’s what happened to a group of men and women who were randomly assigned a breakfast of eggs or bagels.

After eight weeks the egg eaters:

• Lost 83% more inches from their waist
• Experienced 65% greater weight loss
• Had a 61% greater reduction in their BMI
• Lost 34% more body fat

…than the bagel eaters.

The special power of eggs in the morning

If you chose eggs for breakfast, give yourself a high-five!

Researchers have found that eggs for are a powerful way to start your day and will result in better weight loss results. The reason is that they increase satiety. Eggs have a lasting effect– up to 36 hours on how full you feel.

Feeling fuller longer makes sticking to a weight loss plan easier. For the study participants who were dieters, eating eggs instead of bagels translated to a savings of 264 calories per day.

That’s equivalent to jogging for 30 minutes every day.

By eating eggs, you could lose 2 more pounds of fat in two months– without breaking a sweat.

A surprising link: eggs and blood sugar levels

The University of Eastern Finland wanted to know if egg are linked to type 2 diabetes. To find out, they studied 2,333 men aged 42 — 60 for over 19 years.

The results were unexpected. Men who eat an average of 4 eggs a week have a 37% lower risk of developing the disease compared to those who eat only one egg a week.

Furthermore, those who ate more eggs had lower overall blood sugar levels.

This is important news for dieters! High blood sugar levels mean your body is more likely to store food as fat. Lower blood sugar levels means your body will use the fat on your body as fuel.

Eating eggs for breakfast helps your body burn fat rather than store it.

Are egg whites healthier than whole eggs?

Egg whites came in vogue years ago as a way to cut calories and fat. Today, you can still choose to pay more for a box of egg whites than you would for a dozen whole eggs.

But you insist on doing that, you’re short-changing your wallet and your health.

All the critical nutrients, antioxidants, and healthy, functional fats are in the egg yolks.

When you toss the yolks in the trash, you go from a respectable nutrient profile (the green) to a big fat zero (in red):

Take note: those green nutrients are the ones that give you a big weight loss advantage!

Eggs: high quality protein

At around $2.94 a dozen whole eggs are the king of low-cost, high-quality protein. One large (whole) egg provides more than 6 grams of protein. And the protein is “complete,” providing all 20 amino acids necessary for your body.

Amino acids are essential to everything; they are the building blocks of life itself. If you are even missing one of these amino acids in your diet, your body will start to degenerate.

Moreover, egg protein is highly available and digestible. This means you can absorb and more completely use egg protein than many other protein sources. This digestibility can also explain why you feel more satisfied after eating eggs.

Concerned about getting enough protein in, people frequently turn to other, more expensive foods like protein bars and shakes. The problem is that they are not as well digested. This can cause malabsorption and GI issues.

With eggs, you get a more highly-digestible, complete protein for the lowest cost.

Egg nutrition facts

Researchers have found that whole egg consumers tend to have a healthier diet than those who don’t eat eggs.

On average, egg consumers take in more of vitamins like B12, A, E, and C are higher than their peers.

Eggs are also rich in the following important nutrients…

Iron for energy

Two whole eggs serve up 1.2 mg or 6% of most people’s RDA of iron. Iron deficiency manifests as low energy, tiredness, and irritability. Menstruating women are at particular risk of running low on iron.

Egg iron is more easily absorbable than supplements and comes without side effects of nausea, diarrhea, constipation and/or stomach cramping.

Carotenoids to prevent cellular damage

Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin.

These are antioxidants, which are essential for optimal heath. Lutein and zeaxanthin are known to specifically help to prevent age-related macular degeneration and cataracts.

But there’s a funny relationship between whole eggs and vegetables. When you eat whole eggs (which contain carotenoids) with vegetables you enhance your body’s ability to absorb the carotenoids in the veggies too.

Choline for fat metabolism

Just one large egg provides a whopping 30% of the recommended daily allowance (RDA) of choline.

Consuming enough of this nutrient plays an important role in keeping your brain and nervous system healthy; it’s also important for fat mobilization and a healthy liver.

It’s not strictly a vitamin, but it is an essential nutrient. Your body can only make it in small amounts, so eating foods rich in choline are required for good health.

Yes, but won’t eggs raise your cholesterol?

A two-egg omelette clocks in at 364 mg, or 124% of the RDI for cholesterol.

So it must increase your cholesterol levels at least a little?

Fact is that cholesterol is an antioxidant, produced by your liver. Cholesterol is needed for you to live.

When a healthy person ingests dietary cholesterol, the liver usually responds by producing less cholesterol. The checks and balances are working as they should, and that individual’s lipid profile won’t change much.

While there have been studies that have found eggs increase LDL mildly, those increases were the ‘good’ variety; the large LDL, not small LDL known for causing artery damage.

Eating eggs more frequently, up to almost daily, is not associated with an increase in coronary heart disease.

Experts: eggs really are OK!

In 2000, researchers set out to assess the nutritional significance of eggs in the American diet.
Studies published in the Journal of Nutrition show that eggs increased blood levels of the healthy nutrients we just talked about…

…but here’s the kicker: they did so without significantly increasing cholesterol or triglyceride levels.

Specifically, those who reported eating four or more eggs per week had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week.

That said, people who have hypercholesterolemia or APOE4 should avoid consuming cholesterol in excess of their doctor’s recommendations.

**However, it should go without saying: none of this advice is intended to replace the recommendations of your doctor.

PTF serves fat-burning eggs for breakfast!

Eggs are a mainstay of our breakfast offerings for all the reasons above. When you have eggs for breakfast and make healthy choices like meats and veggies for your lunches and dinners, you have a recipe for weight loss success.

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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!

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