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Here's Why You Should Add Eggs to Your Breakfast, According to Nutritionist

Ever feel like you consume breakfast but end up feeling hungry again by 11 a.m.? It might be because you are not consuming the right breakfast. If you look down at your bowl, and it's full of rice cereal, or you check out what you are holding in your hand and it's a bagel with butter, those are both signs that you're going to be hungry again in a couple of hours—maybe even less.

That problem can be solved with just one change: add a little protein. Protein isn't just useful for building muscle, it can additionally support satiety and keep you full for much longer. But if you are new to protein-rich breakfasts, you may need a little direction for what to make to get the most of your meal. That's why we requested Lauren Manaker, MS, RDN, LD, a registered dietitian nutritionist for Zhou Nutrition!

Lemony Protein Pancakes

"They're a classic breakfast food for good reason: Eggs are an economical and nutritious choice that gives breakfast a natural boost of nutrients," she says.

Why the best high-protein breakfast is eggs.

Eggs are inexpensive and nutrient-dense. Remember that old advertising campaign that proclaimed eggs as "the perfect food?" It wasn't far off the mark.

At only 70 calories each, these nutrition bombs are loaded with cell-strengthening vitamins and minerals, and good fats, as well as 6 grams of muscle-repairing/building protein. With no sugar and zero carbs, eggs pretty much check all the boxes for a top-notch weight-loss food.

What's more, "eggs help promote satiety," says Manaker, "and the data show that energy intake following an egg breakfast is significantly less versus consuming a non-egg breakfast."

The research Manaker points to is a 2020 Australian study where overweight and obese people were given one of two breakfasts, either eggs and toast or cereal with milk and orange juice, over the course of two days separated by a week. The researchers found that when the participants ate the egg breakfast, they consumed around 300 calories less at lunch than the cereal eaters did. The high-protein eaters additionally reported feeling less hungry 4 hours after the meal than when they breakfasted on mostly carbohydrates. Also, their cravings for sweets were greatly reduced after the high-protein meal.

Originally published: Eat This Not That

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