Whether you’re garnishing your avocado toast with a poached egg or making a hearty scrambled breakfast, it’s fair to say that eggs are one of the most versatile ingredients. They are also one of the best foods for reducing belly fat.
In addition to being chock full of vitamins and minerals that promote weight loss, eggs are low in calories and high in protein, which means they will help keep you full. In addition, the amino acids found in eggs can increase the metabolism, which the body needs extra energy to process proteins.
To get an idea of the best egg recipes that can help reduce belly fat, we spoke to Lisa Young, PhD, RDN, author of Finally Complete, Finally Subtle, and member of our board of medical experts. She reads on to see what she had to say. So, for more information, check out 17 Benefits of Eating Eggs Every Day, Science Claims.
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 breakfasts this season.
“This omelette recipe is the perfect food for weight loss,” says Young. “It’s packed with seasonal vegetables, which you can get right away and which can add fiber, volume and flavor to your meal.”
Packed with vitamin-rich vegetables like asparagus, leeks, red peppers and spinach, this dish is packed with nutrients that will keep you energized and satisfied throughout the day.
Discover our recipe for a healthy spring vegetable omelette.
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 digest more slowly, ultimately promoting satiety. Indeed, in a 2016 study published in Food and nutritionParticipants who ate a high-protein meal of beans and peas felt more full than those who ate a high-protein meal of pork and veal.
Additionally, in another study conducted by Wake Forest Baptist Medical Center, the researchers found that for every 10-gram increase of soluble fiber consumed each day, participants’ visceral fat decreased 3.7% over five years.
Get our recipe for vegetarian black bean omelette.
If you prefer an egg with a runny yolk, this recipe is for you. And besides egg, this dish also has two key ingredients for weight loss.
“The spinach And mushrooms they’re super high in nutrients and low in calories, “says Young.
According to Live strongOne cup of cooked spinach has four grams of fiber. This can curb hunger cravings and prevent overeating. Meanwhile, the vitamin D content of mushrooms may help with weight management, as previous research has linked higher levels of belly fat to lower levels of vitamin D.
To make the recipe even more suitable for weight loss, Young recommends omitting the meat and replacing it with more vegetables.
Get our 10-minute baked egg recipe with mushrooms and spinach.
Between the sweetness of red peppers, the saltiness of cheese and the umami taste of vegetables, this omelette boasts a full flavor profile. As Young pointed out earlier, vegetables also have the added benefit of being high in fiber and low in calories, helping to support your weight loss goals.
Again, to make this dish even healthier, Young recommends skipping the bacon and adding more vegetables.
“The more vegetables, the better. The less processed meat, the better, “she says.
Get our recipe for a healthy vegetable omelette.
If you’re looking for an even lighter breakfast option, this four-ingredient omelet will do just the trick. Not only do egg whites contain almost no fat, but they can reduce appetite, help build muscle, and promote heart health.
“A perfect weight loss food, egg whites are also low in cholesterol for those who watch cholesterol levels,” adds Young.
Simply beat the egg whites, stir in the vegetables and pour the mixture into the air fryer. In just eight minutes, you’ll have a soft, hearty meal.
Looking for more inspiration for air fryer recipes? Check out these 11 easy air fryer recipes for weight loss.
Discover our recipe for egg white omelette with air omelette.