Eating an Egg Omelette for Breakfast & Lunch for Weight Loss

Weight loss requires that you consistently maintain a calorie deficit by consuming fewer calories than you burn each day. Both a healthy diet and an exercise program help you achieve this deficit, reducing the amount you eat throughout the day while simultaneously increasing your calorie burn. Eating healthy foods such as omelettes for breakfast and lunch can help you maintain a calorie deficit and lose weight.

Benefit of an Egg Breakfast

Consuming eggs in the morning can help you lose weight. A study published in the "International Journal of Obesity" in 2008 compared weight loss in individuals who consumed eggs for breakfast to those who consumed a bagel. Even though the two groups maintained an identical caloric deficit during the study, the people who ate eggs lost more weight and body fat than the bagel group. If you currently consume a breakfast rich in carbohydrates, switching to an omelette might promote weight loss without the need for further food restriction.

Effect on Hunger

Eggs might also help you lose weight by controlling hunger. If you've recently switched to a calorie-restricted diet to help you lose weight, you might suffer from hunger cravings that can eventually lead you to binge and sacrifice your results. Consuming eggs helps you feel full for a longer period of time after eating than a carbohydrate-heavy meal that contains the same number of calories, according to a study published in the "Journal of the American College of Nutrition" in 2005. An omelette for breakfast and lunch can help you feel satisfied throughout the day, so you're less likely to overeat at night.

Healthy Additions

You can boost the nutrition of your omelettes to support weight loss by adding healthy ingredients to your omelette. Fibrous vegetables like spinach, mushrooms, leeks, onions and green peppers add essential vitamins and minerals to nourish your body, while adding bulk to your omelette without also adding large amounts of calories. Adding veggies to your omelettes also increases your intake of dietary fiber, a nutrient that helps you feel full after a meal.

Ingredients to Avoid

If you're consuming omelettes as part of a weight loss diet, you should avoid ingredients that add significant amounts of calories. Cooking your omelettes in lots of oil or butter, for example, might sabotage your weight loss efforts, since cooking with just 1 tablespoon of olive oil adds 119 calories to your meal. Avoid adding fatty meats, like bacon, to your omelettes to help maintain a relatively low calorie intake.