Can a Simple Egg Breakfast Keep You Fuller, Longer?

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That doesn’t sound right.

But it turns out it may actually be the truth.

As I’m sure you know, there are many proponents of higher protein and fat intake as opposed to higher carbohydrate intake when it comes to feeling full, eating less, staying full longer, and losing weight.

I, a former vegan, may even be one of them.

But is it all just anecdotal or some ploy to sell books, or have scientific studies shown any of this to be true?

We have some help in the form of researchers from Saint Louis University, who set out to see whether or not a simple breakfast of eggs could have such an impact.

And the results were pretty shocking.

To test their hypothesis that eating eggs for breakfast would induce greater satiety, they tested thirty women, ages 25 to 60, who had a BMI of at least 25 kg/M2. The subjects ate either an egg- or bagel-based breakfast (of similar calories) followed by a lunch 3.5 hours later.

Food intake was weighed at both meals and the test subjects also responded to the Fullness Questionnaire as well as the State-Trait Food Cravings Questionnaire to assess their feelings of satiety.

What they found was nothing short of remarkable.

Not only did the test subjects who ate the egg-based breakfast consume less at lunch (574 calories in the egg group versus 738 in the bagel group), they also consumed fewer calories over the next 36 hours.

Let’s say that again for those in the back.

Those who ate eggs for breakfast stayed fuller even half-way through the next day!

That is a long time for one breakfast to impact satiety.

So perhaps there is some credence to this theory after all. Of course, more testing would be wonderful to find out ideal ratios and where the upper limit of egg and protein consumption is.

(Note: I would not recommend switching to an all-egg diet. And, as you know, I don’t recommend any changes to diet or treatment plans without speaking to your licensed health care practitioner.)

In the meantime, though, this is great information to keep in our back pocket if we care about keeping our weight within the healthiest possible range.

I hope you found this information useful today. As always, thanks for being here and here’s to your pursuit of great!


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