Whether you’re getting over your avocado toast with a poached egg or by whipping up a hearty scrambled breakfastIt’s fair to say that eggs are one of the most versatile ingredients. They are also one of the best foods to reduce abdominal fat.
In addition to being packed with vitamins and minerals that promote weight loss, eggs are low in calories and high in protein, which means they help keep you full. In addition, the amino acids found in eggs can increase your metabolismas the body needs extra energy to process proteins.
To find out about the best egg recipes that can help reduce belly fat, we talked to smooth young, PhD, RDNauthor of Finally full, finally thin, and member of our board of medical experts. Read on to see what he had to say. Then for more information check out 17 benefits of eating eggs every day, says science.
Spring is here, and that means it’s the best time to incorporate seasonal vegetables into your diet. It also means this egg dish could become one of your favorite breakfast items this season.
“This frittata recipe is the perfect weight loss food,” says Young. “It’s high in seasonal vegetables, which you can get right now, and that can add fibervolume and flavor to your food.
Packed with vitamin-rich greens like asparagus, leeks, red bell peppers, and spinach, this dish is packed with nutrients to keep you energized and satisfied throughout the day.
Get our recipe for Healthy Spring Vegetable Frittata.
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This omelette packs a lot of protein, which Young says will “keep you full for hours.”
Beans are high in Soluble fiber, which means they are digested more slowly and ultimately promote satiety. In fact, in a 2016 study published in Food and nutritionparticipants who ate a high-protein meal based on beans and peas felt more satisfied than those who ate a high-protein meal based on pork and beef.
Additionally, in another study Conducted by Wake Forest Baptist Medical Center, researchers found that for every 10-gram increase in soluble fiber consumed daily, participants’ visceral fat decreased by 3.7% over five years.
Get our recipe for Vegetarian black bean tortilla.
If you prefer an egg with runny yolk, this recipe is for you. And beyond the egg, this dish also has two key ingredients that support weight loss.
“The spinach Y fungus they’re very nutrient-dense and low in calories,” says Young.
According live strongOne cup of cooked spinach has four grams of fiber. This can curb hunger cravings and avoid overeating. Meanwhile, the vitamin D content of mushrooms may help with weight management, as they prior investigation has linked higher levels of abdominal fat with lower levels of vitamin D.
To make the recipe even more weight-loss friendly, Young recommends omitting the meat and substituting more vegetables.
Get our recipe for Baked Eggs in 10 Minutes with Mushrooms and Spinach.
Between the sweetness of the red peppers, the saltiness of the cheese and the umami flavor of the vegetables, this frittata boasts a full flavor profile. As Young previously highlighted, vegetables also have the added bonus of being high in fiber and low in calories, which helps support your weight loss goals.
Again, to make this dish even healthier, Young advises leaving out the bacon and adding more vegetables.
“The more vegetables, the better. The less processed meat, the better,” she says.
Get our recipe for Healthy Loaded Vegetable Frittata.
If you’re looking for an even lighter breakfast option, this four-ingredient frittata will do the trick. They don’t just make egg whites contains almost no fatbut they can reduce the appetite, help build muscle and promote heart health.
“A perfect weight-loss food, egg whites are also low in cholesterol for those who are also watching their cholesterol levels,” adds Young.
Just beat up some egg whites, add your greens, and place the mixture in the air fryer. In just eight minutes, you’ll have a fluffy, hearty meal.
Looking for more air fryer recipe inspiration? look these 11 Easy Air Fryer Recipes for Weight Loss.
Get our recipe for Air Fryer Egg White Frittata.
