Cereal for breakfast pushes you near or over the daily limit. Most nutritionists now recommend eggs as a great way to start your day. The protein helps steady blood sugar levels for the rest of the morning and keeps you satisfied until lunch or a mid-morning snack.
Weight loss was similar in the egg group and cereal group, with no statistically significant differences between groups. There were no between-group differences in glucose, LDL cholesterol, total cholesterol, or vitamin D levels.
Winner: Scrambled eggs. “Scrambled eggs are less processed than a diet cereal and have important nutrients such as choline for brain [health],” says Thomas. “Eggs are one of the most complete sources of protein nature has to offer.”
Whether you like them scrambled, poached, fried, or boiled, a breakfast of eggs with a couple slices of bacon (or a link of sausage, or even vegetarian breakfast meat) are going to supply you with more protein than the average bowl of cereal.
Oatmeal is one of the healthiest breakfasts you can eat. Oats are whole-grain, which is a complex carbohydrate and one of the best things to eat to start your day. Whole-grains also contain good amounts of fiber, keeping you full until your next meal.
Each whole egg is 1 ounce equivalent of protein. If you usually eat your eggs separated into whites and yolks, then you should count 3 egg whites as 2 ounce equivalents of protein food and 3 yolks as 1 ounce equivalent of protein food.
When considering your daily protein intake and the best way to get protein, there's good reason to add milk at meals. There are 8 grams of protein in a glass of milk—that's a gram of high-quality protein in every ounce. Each serving of milk has more protein than the 6 grams found in a large egg.
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal. (These foods will fight belly fat, too.)
Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
1. Quinoa. This protein-rich whole grain delivers 8 grams of protein per cup. Quinoa is also a rare complete plant-based protein, which means it provides all the essential amino acids.
Water, milk, or water mixed with milk powder can replace eggs. In some recipes, simply replacing the weight of eggs with the same amount of water or milk, or slightly less (since eggs are only 75 % water) can work well.
Both yogurt and buttermilk are good substitutes for eggs. It's best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use 1/4 cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced.
No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to the Academy of Nutrition and Dietetics, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20-30 grams [1].
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
A balanced breakfast includes vegetables and/or fruits, whole grains and protein foods. Vegetables and fruit like bananas, frozen blueberries, dried apricots, cucumber, canned peaches and spinach.
For a wholesome meal in the morning, you can include 2-4 eggs in your breakfast, which contain less than 240 calories.