A 2008 study found that an egg breakfast compared to a calorie matched bagel breakfast for 8 weeks resulted in 65% greater weight loss, 34% greater reduction in waist circumference, and a 16% greater reduction in percent body fat. (Int J Obes (Lond). 2008 Oct; 32(10):1545-51. Epub 2008 Aug 5. Egg breakfast enhances weight loss. Vander Wal et al.)
In addition, it has also been found that eating a breakfast containing 30 grams of protein results in greater fat loss than eating less than the 30 grams.
What we are seeing is that protein is keeping you fuller longer than if you are eating carbs. Traditional breakfast foods have all been heavily carb based things such as doughnuts, bagels, cereal, and even the new high protein cereals really aren't that high, they are just higher than regular cereal.
Starchy and carb based foods spike your blood sugar levels, which helps to get you going in the morning - which is why doughnuts, bagels, and sugary cereals have become so popular - but they don't keep you full and in a few hours you are hungry again.
To start your day off with a high protein fat loss promoting breakfast, try the following:
3 eggs scrambled with 1/4 cup diced peppers
1 slice whole wheat toast (we still want some starch/carbs at breakfast, just not making up the majority of the calories)
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