Hey I know most of you are bagelheads and the west just love bagels for breakfast. But you also know that I would go for the old-school egg and coffee breakfast. And right here science has just proven that eggs are more preferable than bagels and what’s more – Eggs have been shown to aid in weight loss.
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Eggs have been given a bad shot – indeed people just love kicking the eggs! Get it? “Kicking the egss!” Oh that HURT!! And with that it now seems unimaginable to most people that eggs are not only healthy but can indeed be used to lose weight. But science begs to disagree.
Enter Vander Wal JS, et al’s study: Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.
OBJECTIVE: To test the hypotheses that among overweight and obese participants, a breakfast consisting of eggs, in comparison to an isocaloric equal-weight bagel-based breakfast, would induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake.
SUBJECTS: Thirty women with BMI’s of at least 25 kg/M2 between the ages of 25 to 60 y were recruited to participate in a randomized crossover design study in an outpatient clinic setting.
DESIGN: Following an overnight fast, subjects consumed either an egg or bagel-based breakfast followed by lunch 3.5 h later, in random order two weeks apart. Food intake was weighed at breakfast and lunch and recorded via dietary recall up to 36 h post breakfast. Satiety was assessed using the Fullness Questionnaire and the State-Trait Food Cravings Questionnaire, state version.Follow @AboutLifting
RESULTS: During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy (kJ; 2405.6 +/- 550.0 vs 3091.3 +/- 445.5, Egg vs Bagel breakfasts, p < 0.0001), grams of protein (16.8 +/- 4.2 vs 22.3 +/- 3.4, Egg vs Bagel breakfasts, p < 0.0001), carbohydrate 83.1 +/- 20.2 vs 110.9 +/- 18.7, Egg vs Bagel breakfasts, p < 0.0001), and fat 19.4 +/- 5.1 vs 22.8 +/- 3.2, Egg vs Bagel breakfasts, p < 0.0001) for lunch. Energy intake following the egg breakfast remained lower for the entire day (p < 0.05) as well as for the next 36 hours (p < 0.001).
CONCLUSIONS: Compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and significantly reduced short-term food intake. The potential role of a routine egg breakfast in producing a sustained caloric deficit and consequent weight loss, should be determined.
Well is it any wonder why eggs would cause better satiety? Eggs are compact with nutrients especially protein. And the body has the ability to detect whether or not you have taken sufficient macros and micros.
Basically if all you have eaten is “fluff” or empty calories like most stuff available to us today; then the tendency is that the body will not send signals that it is satisfied – you will not feel sated; thus you will eat more of nothing and you will feel like garbage and you will indeed look like garbage. Well now can I say EAT YOUR EGGS! Train hard!