The best weight loss breakfast food is the might egg. Eaten boiled, poached, scrambled or fried, eggs offer endless variety and are filling and nutritious, making them an excellent choice for dieters.
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One large egg is only about 78 calories, making it a lower calorie option, even with veggies and cooking oil added.
An omelette, for example, would use three large eggs, making 240 calories.
Add in even a large portion of vegetables, and slimmers are looking at 300 calories.
Sensible use of oil or butter – say one teaspoon – adds about 50 calories to the meal.
It is not just the low calorie profile of eggs that makes them a great choice for starting the day.
They are also very filling, meaning those who eat them are less likely to reach for a sugary snack mid-morning.
Eggs are filling thanks to their high protein content. Protein is known to reduce appetite and increase fullness – the holy grail for dieters.
The Satiety Index also shows eggs rank highly. The index shows how successful foods are at keeping people full and reduce calories later on.
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Eating eggs is thought to boost metabolism, which is incredibly helpful for those attempting to lose weight.
This quality is thought to work in eggs because they contain all of the essential amino acids in the right ratios, allowing the body to easily use the protein in them.
A high protein diet has been proven to boose metabolism by up to 100 calories a day, thanks to a process called the thermic effect of food.
This is the energy required by the body to metabolise food, and is higher for protein then fat or carbs, meaning high protein foods such as eggs help burn more calories.
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There have been numerous studies showing the positive effects of eating eggs versus other popular breakfast food.
One study followed overweight women eating eggs or bagels. The results showed that eating eggs instead of carb-heavy bagels increased their fullness and saw them consume fewer calories over the next 36 hours.
Similarly, a study following men eating eggs or bagels showed a reduction in calorie intake over the next 24 hours.
The study also showed the egg choice caused a more stable blood glucose and insulin response, and also supressed ghrelin, the hunger hormone.
Eggs can be prepared as a frittata, an omlette, a tortilla, baked, scrambled, fried, poached or boiled.
While eggs are one of the best sources of protein, there are others slimmer can try at breakfast.
Smoked salmon is popular, as are other fishes such as mackerel. Meat eaters may also like baked ham in the morning.
Those wanting to go down the simple route could try a protein shake.
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