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Looking to kickstart your weight loss journey? The first meal of the day could be your secret weapon, according to experts. While breakfast is hailed as crucial for watching your weight, not all breakfast options are created equal. Dietitians caution against loading up on unhealthy breakfast foods that can sabotage your diet goals.
Recent research points to a particular protein source as an ideal breakfast choice for shedding pounds: eggs. Studies, including those supported by the American Egg Board, indicate that individuals who opt for eggs in the morning may lose up to 65 percent more weight over eight weeks compared to those who don’t include eggs in their breakfast routine. Moreover, findings published in Nutrition Research suggest that eggs can help stabilize blood sugar levels and curb hunger cravings.
Alyssa Pike, RD, from the International Food Information Council, recommends a breakfast rich in protein and fiber to promote satiety and prevent overeating throughout the day. Consider options like eggs paired with avocado or served on whole-wheat toast for a satisfying and nourishing start to your day. Dr. Caroline Apovian, a weight management expert, underscores the importance of feeling full after breakfast to minimize snacking tendencies later in the day—a habit that can hinder weight loss progress.
Eggs are particularly prized for their protein content, notes Dr. Apovian. With just two eggs, you get 180 calories and 14 grams of protein, along with essential vitamins like B12, riboflavin, selenium, and vitamin A, as highlighted by Pike. What’s more, eggs are not only nutritious but also budget-friendly and easy to prepare. For further breakfast inspiration featuring eggs, explore these 12 healthy breakfast ideas tailored for weight loss.
