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GodsGladiator 03-26-2010 12:08 AM

Why eating eggs for breakfast may kick start body fat losses

March 19, 2010 Posted in Food News

I don’t need to convince any bodybuilders how beneficial it is to eat eggs. Most bodybuilders know that eggs contain high biological value protein, and are also highly digestible. Until whey protein supplements arrived on the market, milk and egg, or isolated egg protein supplements, were the most popular bodybuilding protein supplements. Still, many pervasive myths about eggs circulate. Among these are that it’s best to consume only egg whites, while discarding the yolks. Ostensibly, the reasoning behind this suggestion is that all the fat in the egg is contained in the yolk, which is true. Egg whites are nearly pure protein. On the other hand, half of the protein resides in the yolk, with the other half in the white. When you consume only the whites, you are not obtaining the full biological value of the protein contained in whole eggs. In addition, all the vitamins, minerals, and other important nutrients of the egg exist only in the yolk. But there is an another reason to include whole eggs in your diet, particularly if fat loss is your goal. A recent study illustrates why. In the study, 21 men, ages 20 to 70, consumed two types of breakfasts, both containing the same number of calories, but differing in nutrient composition. The first meal focused on eggs, and contained 22% carbohydrate; 55% fat; and 23% protein. The other meal consisted mainly of carbs, specifically bagels, and contained 72% carbs;12% fat; and 16% protein. Three hours after eating either of these two meals, the study subjects were provided a buffet lunch, and told to eat until satisfied. The subjects’ blood glucose, insulin, and appetite hormone levels were analyzed. The results showed that the subjects consumed fewer calories at the buffet if they had consumed the egg breakfast. In addition, those eating the bagel meal consumed more calories over the following 24 hours compared to the egg eaters. Those eating the bagel meal said they were hungrier three hours after the meal, and their glucose and insulin levels were also higher than the egg group. More importantly, the bagal eaters levels of an appitite-boosting hormone called ghrelin was also higher than the egg group, which probably explains the increased hunger felt by the bagel eaters. Thus, eating eggs promotes body fat loss through inducing a more stable blood glucose/insulin balance, as well as lowering levels of hormones that increase hunger.

Ratiliffa J, et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.Nutrition Res 2010;30:96-103.

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did i miss something or he just say that eggs are natural appetite suppressants now?


Ratcat 03-27-2010 08:17 AM

If I eat just 2 boiled eggs for breakfast I am satisfied for a long while but if I eat porridge then I'm looking for a top up after 2 hours or so. But if I eat the eggs I have no problems eating the porridge as well in the same sitting but if I eat the porridge first then I'll be full enough so as I won't want the eggs.
Good tucker eggs. I don't think I'd call them an appetite suppressor. :)

Big_AL 04-20-2010 01:24 AM

Love eggs myself. There a great food.

will-work4andro 04-20-2010 11:51 AM

the fat and protein in the egg will definitely help with is the link to the actual study

Ratcat 04-21-2010 10:26 AM

Thats what I was trying to say. But what do they mean when they say 'reduced energy intake'. Cheers. :)

will-work4andro 04-21-2010 12:29 PM


Originally Posted by Ratcat (Post 906583)
Thats what I was trying to say. But what do they mean when they say 'reduced energy intake'. Cheers. :)

since they felt more satisfaction from the egg, they ate less following that meal...following the bagel, they actually ate more the rest of the day.

Ratcat 04-23-2010 09:22 AM

Ah yes that's it. Thanks. :)

Venom 05-18-2010 06:32 PM

I don't think there is something special in eggs that caused these results. So the quote above is misleading in that regard.

It is more of a factor of a lower carb/pro ratio, as well as higher fats. But whether you got your pro/fat from eggs or another source, likely would not make a major difference on satiety.

There are some exceptions, but the most important component is the carb/pro ratio and fat content, regardless of food source - again, from a satiety perspective.

Chance Cater 05-18-2010 11:01 PM

I eat four eggs every morning and 30 grams of plain oatmeal. I get hungry in about two hours.

Synergy 05-21-2010 09:26 PM

Thanks actually not a lot of oatmeal. It has typically 54g of carbohydrates per 100g of dry weight. Thus your going to want to have 100g at least, depending on your calories and type of diet.
After a nights sleep and fast your body needs to refuel its glycogen stores. Thats why morning is the best time to load on carbs.

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