Jumpstart your Weight Loss with Eggs

A British study found that adults lost more weight when consuming a egg-based breakfast versus a bagel-based breakfast. In addition, the egg-eaters also significantly reduced their waist circumference and total body fat percentage without increasing total cholesterol or “bad” cholesterol levels.
The most likely reason? Eggs contain more of the most satisfying nutrient, protein (about 7 grams per egg), while bagels contain much less (about 2-3 grams). This provides lasting fullness and satiety (sa-tie-a-tee) by slowing the rise in blood sugar, which can curb overeating at the next meal or snack. Consuming a bagel on its own will give you quick energy (a surge in blood sugar) followed by a crash (greatly lowered blood sugar), leading to your body craving more quick-energy carbohydrate-type foods.
Here are some Egg-cellent Breakfast ideas:
  • 2 hardboiled eggs and 1 serving whole grain crackers
  • Egg sandwich on a whole grain english muffin with a slice of tomato and lowfat cheese
  • Vegetable scramble with a slice of whole grain toast
  • Pancakes made of egg whites and oatmeal (see below for recipe)
  • Scrambled eggs and veggie sausage
  • Breakfast “Pizza” with an egg crust topped with tomato sauce or salsa and lowfat cheese

                                                   Peach Banana Oatmeal Pancakes  

Yields 1 serving (1 large pancake or 4-6 small pancakes)

½ cup regular plain oats (not steel cut)

4 egg whites, whipped OR ½ cup egg substitute (egg substitute makes the batter slightly thicker)

½ medium peach, finely chopped

1/3  ripe medium banana, mashed

1-2 tablespoons skim milk

1 teaspoon vanilla extract

1 tablespoon granulated sugar (or no-calorie sweetener, to save 45 calories)

½ teaspoon ground cinnamon

Dash of salt

Butter spray (optional; yields a buttery taste)

Sugar-free syrup (< or = 35 calories/serving)

Sugar-free jelly/jam, any flavor (Apricot is delicious!) (~10 calories/serving)

Preheat griddle or pan with nonstick cooking spray over medium heat. Thoroughly whip together oats, egg whites, peaches, banana, milk, vanilla, sugar (or no-calorie sweetener), cinnamon, salt, and 5 sprays of butter spray, if desired. Pour onto griddle and cook until bubbles appear in the center of the pancake(s). Flip and cook the other side for about 3 minutes. Remove from griddle and spray 2 pumps of butter spray on top of each pancake, if desired. Serve with optional sugar free syrup and sugar free jam/jelly.

~260 cal total (with Splenda and without sugar-free syrup or jelly/jam).

Divide to 6 pancakes: ~45 cal each

Divide to 4 pancakes: ~65 cal each

**You can substitute any fruit you like, i.e. blueberries, strawberries, apples, etc. Nutrition information will vary slightly depending on your choice of fruit.

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