Breakfast with eggs and vegetables: a sustainable method to reduce belly fat

A balanced breakfast with eggs and vegetables not only helps stabilize blood sugar but also reduces cravings during the day. Thanks to that, the process of reducing belly fat takes place naturally and sustainably.

Eating eggs combined with vegetables in the morning will help reduce fat sustainably thanks to the following effects:

Prolongs feeling of fullness

Boiled eggs and vegetables in the morning are an ideal combination for those who want to lose belly fat.

PHOTO: AI

First of all, eating eggs with vegetables helps prolong the feeling of fullness and reduce the total amount of calories consumed during the day, according to the website Eating Well (USA).

A study published in the Journal of the American College of Nutrition compared a two-egg breakfast to a cereal breakfast. The results showed that people who ate eggs felt fuller and ate less for the next 36 hours.

Meanwhile, green vegetables are rich in fiber, which helps slow down the rate of digestion, causing the stomach to retain food longer, thereby supporting a prolonged satiety effect. When protein from eggs is combined with fiber from vegetables, the body tends to absorb energy steadily and has less sudden increases in blood sugar, helping to reduce the accumulation of belly fat.

Protect muscle mass

Eating eggs in the morning also helps protect muscle mass during weight loss. Unreasonable weight loss often leads to muscle loss, which reduces the basal metabolic rate, making fat burning more difficult.

Eggs are full of essential amino acids and have high absorption capacity, helping the body maintain muscle protein synthesis. When combined with green vegetables containing vitamin B, folate, magnesium, the body has enough nutrients to restore muscles and optimize energy metabolism.

As a result, people who eat eggs and vegetables for breakfast tend to lose fat but still retain lean muscle mass, thereby maintaining a high metabolic rate, stimulating more efficient energy burning.

Avoid visceral fat accumulation

Another important benefit of eating eggs and vegetables for breakfast is the ability to stabilize blood sugar, thereby limiting the accumulation of visceral fat. When eating a lot of refined starch in the morning, blood sugar will increase rapidly, leading to increased insulin secretion, causing the body to convert excess energy into stored fat, especially in the abdomen.

In contrast, a breakfast rich in protein and fiber does not cause a sharp increase in blood sugar after eating and reduces the need for insulin secretion. An analysis by Harvard Health Publishing, the medical information publishing center of Harvard Medical School (USA), shows that a diet rich in vegetables and lean protein limits the risk of visceral fat accumulation.

Effects on hunger-satiety hormones

A high-protein breakfast has been shown to suppress the hunger hormone ghrelin while increasing levels of PYY and GLP-1, two hormones that increase feelings of fullness.

Additionally, increased GLP-1 levels combined with green vegetable fiber in the gut will create a stronger effect of prolonging the state of fullness. Thanks to that, people who eat eggs and vegetables for breakfast often maintain a lower total calorie intake during the day without having to force themselves to fast, according to Eating Well.

Source: https://thanhnien.vn/an-sang-voi-trung-va-rau-phuong-phap-giam-mo-bung-ben-vung-185251018235108017.htm