HOW CAN A HIGH-PROTEIN EGG BREAKFAST AID WEIGHT LOSS?

TOP 3 EASY-PEASY EGG BREAKFAST RECIPES

Did you know that a bit of egg may have a significant impact on your weight reduction efforts? If you’re on a rigorous calorie-restricted diet, eating a high-protein egg breakfast for weight loss might help you shed pounds. Eggs are a great source of high quality bioavailable protein. 

Proteins are known as the building blocks of life because proteins are needed to carry out some of the most essential body functions like growth and repair of muscles and connective tissue. It’s needed for good hair growth and healthy skin. 

One more vital role of protein is its impact in weight loss. Protein improves levels of appetite-reducing hormones and reduces levels of the hunger hormone. This in turn makes you less hungry and thus helps in weight loss. Protein satiates our hunger better than carbohydrates or fats because it takes longer to digest. Consuming a high-protein food, such as eggs for breakfast also marginally speeds up the body’s metabolism and burns more calories.

Furthermore, eggs are quite low in calories. A whole egg contains only 72 calories and the egg has only 52 calories. 

How Many Eggs on a Daily Basis are Beneficial for Weight Loss?

While including eggs in a balanced diet might be beneficial, consuming too much of them might not be suitable for everyone. 

A study done in 2018 had found that consuming three eggs a day for a period of 12 weeks helped overweight people to lose weight and retain lean muscle mass, as compared with people who did not eat any egg.

Many of us start our day with refined carbohydrates like cereal, pancakes. This increases the risk of obesity and even type 2 diabetes. Even stuffed “parathas” are high in carbs and fats. Swapping a carb-heavy breakfast for one with fiber and high-protein foods like eggs may help you lose weight.

If you regularly have a 400-calorie breakfast consisting of a bagel or cereal and replace it with a three-egg meal, you may reduce your daily calorie consumption to 240 calories, which is equal to the amount found in three hard-boiled eggs. Add a dash of fibre with veggies and fruits for a complete balanced weight loss breakfast. 

Is it Bad to Eat Eggs Daily?

It is OK to consume eggs regularly. The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.

Eating white bread provides carbohydrates but not much fiber. If you want to get the most out of your meals, include vegetables or fruits in them, and prepare your main dishes and sides using healthy cooking techniques to maximize their nutritional value.

A variety of health advantages may be obtained by eating eggs, and persons who ingested between one and three whole eggs daily saw improvements in several different areas of health. Their HDL, or good cholesterol, levels improved, and their levels of the antioxidants zeaxanthin and lutein increased significantly due to the study. 

These antioxidants are beneficial in preventing eye disorders such as cataracts and macular degeneration, among others. Eggs include a lot of choline, which helps cells execute essential jobs, and they also contain a lot of protein, which allows your body to create muscle.

Top 3 Easy Peasy Egg Breakfast Recipe 

Now that we know that including high protein eggs in breakfast may help you in weight loss let’s learn 3 delicious, easy to cook and high protein egg breakfast recipes you can include in your weight loss diet

  1. Egg chaat

Putting a new twist on salads, this desi concoction of boiled eggs, tomato sauce, lime juice, roasted cumin, and boondi will have you begging for more! 

METHOD

  • In a bowl, mix tomato ketchup, tomato chilli sauce, lemon juice, roasted cumin, green chilli and salt.
  • On a plate, cut the 3 boiled eggs into two and spread the mixture over the boiled egg.
  • Sprinkle some chopped spring onion, chopped coriander, chopped cucumber, chaat masala and boondi over the eggs. Egg chaat is ready to eat or serve.

Egg chaat might be a unique addition to the breakfast since it is easy to prepare and requires no cooking.

  1. Scrambled Egg

Indian-style scrambled eggs are a delicacy. Using eggs, masalas, and butter, this much-loved side dish comes together quickly. Eggs are very versatile and may be used in almost any recipe. 

Method

  • Heat a little butter in a pan or skillet over medium heat.
  • Fry chopped onions until browned, about 5-7 minutes.
  • Add garlic-ginger paste, chilli and cumin and fry for a minute until fragrant.
  • Add chopped tomatoes and fry until most of the moisture has cooked off. Reduce heat to low.
  • Stir in chopped coriander or cilantro, now pour beaten eggs into the pan. Add salt to taste. Stir well to combine all ingredients. 
  • Cook slowly, stirring frequently, until eggs are soft but set.

This recipe for Egg bhurji is a particular favorite of all eggetarian since these scrambled eggs are simple to prepare and take just a few minutes to cook. 

  1.  Baked Egg With Beans

An easy and super delicious one-pan recipe for breakfast or dinner.

Method:

  • Heat one spoon of olive  oil in a large frying pan over a medium heat. Add chopped onions and sliced red peppers. Fry for 5 mins, stirring occasionally. Stir in the garlic and cook for 2 mins more.
  • Add chopped tomatoes. Cook for 5 mins, then stir in the baked beans and cook for 5 mins more.
  • Stir in some chopped spinach. Make 4 hollows and crack the eggs into them.
  • Cook for 4-5 mins. See that the whites have set. Serve with a drizzle of hot sauce such as sriracha and serve with crusty bread. 

High protein eggs are one of the easiest to find and inexpensive foods that provide enough energy to start your day. It can be made easily as well. Egg yolks contain vitamin D and choline. It is also a great immunity booster as it contains various minerals and vitamins required to keep your body healthy.

... and many more

Read our blogs about the myths which surround eggs!

Copyright 2021 ISE FOODS INC. All Right Reserved.