Breakfast for a Fit Bride is (drum roll) the amazing egg and please don’t skip the yolk! “Isn’t the yolk bad for you?” If I had a dollar for every person that responded with that question when I suggest eggs as a great choice for breakfast or as a snack (I love eggs for dinner too)! Decades of avoiding egg yolks, choosing margarine over butter and replacing the real foods of our ancestors with low-fat, processed, packaged substitutes have left us fat, sick and tired! On top of it all there is total confusion about what to eat and why. Brides looking for guidance on how to release fat and get wedding dress ready may be faced with misinformation and nutrition propaganda from the food industry that wants you to buy their cheap calories disguised as health food. Nutrition in a box or bag? I don’t think so! Most of the ingrained beliefs we have about food are wrong. Fat and cholesterol are harmful to your health and make you fat? Nope, they are critical to your health and the keys to unlock fat loss!
- Eating a high protein breakfast has been shown to reduce cravings and reduce calories (naturally, not because you are counting them) through out the day. Eggs are the perfect protein because they contain all the essential amino acids.
- By reducing your processed carbs (bagels, bread, pasta, cereal) and increasing your protein and fat will leave you feeling satisfied. Eggs contain only trace amounts of carbohydrates but plenty of protein and fat.
In one study 30 overweight women consumed a breakfast of eggs or a breakfast of bagels. Both had the same amount of calories. The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours.
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight loss compared to the same amount of calories from bagels. The egg group
- Lost 65% more weight.
- Lost 16% more body fat.
- 61% greater reduction BMI (body mass index).
- 34% greater reduction on in waist circumference.
Are you sold on eggs for breakfast yet? Here are some more reasons why eggs need to be part of a Bride Fit diet:
- Eggs are one of the most nutritious foods on the planet, loaded with vitamins, minerals, high quality proteins, good fats and various nutrients.
- Despite people thinking eggs cause high cholesterol, many studies show that eggs actually improve your cholesterol profile. Just because a food contains cholesterol, which an egg does, it doesn’t mean it increases the bad cholesterol in your body. Did you know that your body produces cholesterol in the liver? When you eat cholesterol your body produces less, when you don’t it produces more. NOTE: Misinformation about cholesterol being linked to cardiovascular disease has demonized the amazing egg. Multiple studies show that there is no association between the two.
- Choline, an important nutrient for the brain, is an essential nutrient for human health and is needed for various processes in the body. Most people are deficient in this very important nutrient because it’s abundant in foods that have been demonized like egg yolks and beef liver. A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders. NOTE: Choline is especially important in pregnant women.
- Eggs are great for the health of your beautiful eyes. They contain two antioxidants that can have powerful protective effects on the eyes called Lutein and Zeaxanthin, both found in the yolk.
Hopefully you are ready to rush to the store to get your supply of amazing eggs now! They support fat release, brain and eye health and taste delicious. I’m sold! I know when you are faced with the multiple egg choices at the store it can be daunting. An egg is an egg, right? Well, no. Quality does matter and it turns out there is a significant difference in the nutritional profile. This is what you need to know:
- Pastured eggs are best. The hens are free to roam about and eat what they are supposed to eat. They produce eggs highest in vitamins, minerals and the almighty omega-3. This dozen will cost you more but trust me, spend the extra $3-$5 dollars, you are worth it! At the end of the day two eggs for breakfast costing $1-$2 is a steal and much less than the sugar ladened (fat free of course) latte that makes you fat.
- Omega-3 enriched eggs are next in line for best choice.
- Organic eggs are chickens fed an organic diet and not given antibiotics.
Try to ignore the cage-free/free-range labels; unfortunately, they are deceiving terms.
NOTE: Eating your eggs soft boiled or poached is best.
If you weren’t an egg eater, I hope you will become one after reading this blog and learning about the amazing benefits. To learn more on how to get a Bride Fit body, mind, home & relationship, JOIN 12 Weeks to a Fit Bride today!