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Fill Up With Protein to Encourage Weight Loss - March 07, 2008
 | | Photo Courtesy of ARA |
With spring and summer upon us, it is no wonder that thoughts turn to good nutrition and weight loss. If you are looking to fill up, but not fill out, be sure to add protein to your diet because research indicates that eating protein foods, such as eggs, helps to keep you feeling fuller longer which aids in weight management and fat loss.
According to studies, increasing the intake of high-quality protein (such as that found in eggs, low-fat dairy and lean meats) while decreasing the intake of refined carbohydrates can be an effective way to preserve lean muscle and increase fat loss, while helping to stabilize blood glucose levels.
We have all heard that breakfast is the most important meal of the day but, for dieters there is real proof. In a recent research study, overweight adults who enjoyed eggs for breakfast felt fuller and consumed an average of 330 fewer calories throughout the day than adults who ate a bagel-based breakfast with the same number of calories and mass. Eggs are a good source of all natural, high-quality protein. By starting the day with an egg rich breakfast, dieters are satisfied longer, making it easier to resist those between-meal snacks.
Studies show that protein rich foods act as a “time release” source of energy. This source helps to maintain blood glucose levels which help people feel full longer. Weight loss and satiety go hand-in-hand -- if appetites are satisfied the empty calories of snacking can be reduced.
There is also “power in protein.” Muscle mass is a key component in strength and power. High-quality protein may help active adults build muscle strength and may help middle-aged and aging adults prevent muscle loss. By consuming protein foods, you can build and restore muscle tissue for a slimmer appearance.
For more protein-friendly recipes, weight loss and satiety tips visit www.IncredibleEgg.org.
Here is a tasty recipe you may want to try:
* Summer Squash Omelet (2 servings)
Filling
1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelet
4 eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil or cooking spray
Directions
1. In small saucepan over medium heat, stir together all filling ingredients.
2. Cover and cook just until vegetables are crisp-tender about 3 to 4 minutes. Uncover.
3. Cook until liquid is evaporated.
4. Cover and keep warm while preparing omelets.
5. In small bowl, beat together eggs, water, cheese and seasonings, until blended.
6. In a 7 to 10 inch omelet pan or skillet over medium heat, heat 1 teaspoon of butter until just hot enough to sizzle a drop of water.
7. Pour in ½ cup of the egg mixture. (Mixture should set immediately at the edges).
8. With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portion can reach hot pan surface, tilting pan and move cooked portions as necessary.
9. When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture.
10. With pancake turner, fold omelet in half or roll.
11. Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm.
12. Repeat with remaining egg and vegetable mixture to complete second omelet.
Courtesy of ARA content |
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