You need to feed your body in order to lose weight. Why? Healthy food gives you energy to exercise, boost metabolism and keeps you feeling full so you don’t give into sugary snacks. There’s one delicious, anti-inflammatory, fat-burning protein that gets it all done…
Eggs are the real deal. Julie Andrews, The Gourmet RD, says they are a “complete protein,” meaning they contain all 9 essential amino acids–the ones our bodies can’t produce so we must get them via food. From eggs we get good fats, choline, selenium, biotin, iodine, phosphorus and vitamin A. Most of these are in the yolk so forget about making just the whites. “Eggs are inexpensive, readily available and very versatile in cooking and baking,” she says.
The protein and fat together in eggs help increase satiety and regulate blood sugar, so you remain full longer and eat fewer calories throughout the day. Multiple studies show greater weight and fat loss for people who eat eggs in the morning versus those who choose high carb options like bagels. Eggs also contain vitamin D which helps the body burn fat instead of store it, plus they have vitamin B12 to help your body break down fat cells.
A study from the University of Minnesota found that vitamin D was connected to weight loss while a Canadian study found that people with ideal levels of vitamin D had less belly fat than those who were lacking. “For many years eggs took a lot of heat for being too high in dietary cholesterol but new research shows it’s not harmful to our systems,” says Andrews. She suggests buying omega 3-fortified eggs for extra anti-inflammatory properties.
Any meal can benefit from the addition of an over easy egg. Truly. Andrews knows that busy people want to eat healthy, good tasting food. And she thinks cooking in a skillet, then topping the meal with eggs, is the answer. We agree. She has devised three recipes: black beans and sweet potatoes, turkey sausage and cannellini beans, and Mediterranean ground lamb with feta. You don’t need to stick with the ingredients – play with the idea of a skillet meal as a healthy vehicle for eggs.