{"id":4898,"date":"2020-07-11T08:42:56","date_gmt":"2020-07-11T15:42:56","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=4898"},"modified":"2021-01-20T12:37:40","modified_gmt":"2021-01-20T19:37:40","slug":"healthy-egg-breakfast","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/","title":{"rendered":"What To Eat For Breakfast To Fill You Up"},"content":{"rendered":"<p>The rules of breakfast may have been rewritten, but that doesn&#8217;t mean the goal of breakfast has changed.<\/p>\n<p>Even though breakfast <a href=\"https:\/\/www.bornfitness.com\/breakfast-is-not-the-most-important-meal\/\">is not the most important meal of the day<\/a> (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours.<\/p>\n<p>While eggs are a popular staple (and for good reason, they are loaded with protein and fat) and the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to help keep you fuller for longer &#8212; like our hearty egg skillet.<\/p>\n<p>If you want to upgrade your breakfast &#8212; or any meal &#8212; into a combination of foods that makes it easier to stay on track with your diet, we&#8217;ve provided a simple outline that will increase the fullness, satisfaction, and flavor so you have an easier time achieving your goals.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_28 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/#How_to_Kill_Your_Appetite\" title=\"How to Kill Your Appetite\">How to Kill Your Appetite<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/#What_Foods_Are_Best_At_Controlling_Hunger\" title=\"What Foods Are Best At Controlling Hunger?\">What Foods Are Best At Controlling Hunger?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/#The_Best_Egg_Breakfast_to_Keep_You_Fuller_For_Longer\" title=\"The Best Egg Breakfast to Keep You Fuller (For Longer)\">The Best Egg Breakfast to Keep You Fuller (For Longer)<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bornfitness.com\/healthy-egg-breakfast\/#Egg_Skillet_Recipe\" title=\"Egg Skillet Recipe\">Egg Skillet Recipe<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_to_Kill_Your_Appetite\"><\/span>How to Kill Your Appetite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There are many factors that can make you feel hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the biggest causes of hunger.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5302\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man.jpg\" alt=\"person, seemingly tired, sits with hands over face\" width=\"2000\" height=\"1390\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man.jpg 2000w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man-300x209.jpg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man-1024x712.jpg 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man-768x534.jpg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man-1536x1068.jpg 1536w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/tired-man-700x487.jpg 700w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<p>Research published in the<em> Journal of Clinical Endocrinology and Metabolism<\/em>\u00a0found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.<\/p>\n<p>The more ghrelin you produce, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.<\/p>\n<p>And if all that wasn\u2019t enough, research published in\u00a0<em>Psychoneuroendocrinology<\/em>\u00a0found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.<\/p>\n<p>Translation: if you want to kill your hunger, start by getting a minimum of 6 hours of sleep per night, but (ideally), you&#8217;ll rest at least 7.5 hours per night.<\/p>\n<p>When it comes to specific foods and feeling full, all calories are not equal. Some foods increase satiety or the feeling of fullness. In particular, if you want to feel fuller for longer (or, in this case, a breakfast that keeps you full for hours) and keep it simple, build a meal focused around 3 elements:<\/p>\n<ul>\n<li>Protein<\/li>\n<li>Fiber<\/li>\n<li>Foods that retain water<\/li>\n<\/ul>\n<p>Protein is the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15867903\/\">most-filling macronutrient<\/a>, compared to carbs or fats.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10721886\/\">Fiber helps control hunger<\/a> by slowing down the process by which foods empty in your stomach and speeds up digestion, and that combo helps you stay satisfied for longer.<\/p>\n<p>Drinking water helps with appetite and e<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10500012\/\">njoying foods that retain water<\/a> has been shown to help decrease how much food you consume.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Foods_Are_Best_At_Controlling_Hunger\"><\/span>What Foods Are Best At Controlling Hunger?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Because satiety determines your hunger and feelings of fullness, the\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.diabetesnet.com\/food-diabetes\/satiety-index\/\" target=\"_blank\" rel=\"noopener noreferrer\">satiety index<\/a> was created to help you measure how well a meal keeps you satisfied.<\/p>\n<p>It&#8217;s a simple way to know if the foods you eat are doing the job you want, which is mainly to keep you away from the snack drawer at work.<\/p>\n<p>Foods that have a score of more than 100 are considered more filling, and those with less than 100 might leave you going for seconds or thirds on your meal.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5304\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01.png\" alt=\"satiety index bar chart\" width=\"3000\" height=\"2400\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01.png 3000w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-300x240.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-1024x819.png 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-768x614.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-1536x1229.png 1536w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-2048x1638.png 2048w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2020\/06\/satietyIndex-01-700x560.png 700w\" sizes=\"auto, (max-width: 3000px) 100vw, 3000px\" \/><\/p>\n<p>The foods that are best at keeping you full include:<\/p>\n<ul>\n<li>Potatoes<\/li>\n<li>Meat<\/li>\n<li>Eggs<\/li>\n<li>Fish<\/li>\n<li>Vegetables<\/li>\n<li>Cheese<\/li>\n<li>Nuts<\/li>\n<li>Legumes\/beans<\/li>\n<\/ul>\n<p>As an added benefit, <a href=\"https:\/\/www.uchicagomedicine.org\/forefront\/health-and-wellness-articles\/spicy-foods-healthy-or-dangerous#:~:text=Spicy%20foods%20may%20help%20with%20weight%20loss&amp;text=It%20can%2C%20according%20to%20a,that%20they%20increase%20energy%20expenditure.\">research shows<\/a> that spicy foods can also help suppress hunger.<\/p>\n<p>Use any of those foods and you&#8217;re more likely to be fuller for longer. Combine several of those foods and you have the perfect recipe for energy, satisfaction, and the elimination of hunger.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Best_Egg_Breakfast_to_Keep_You_Fuller_For_Longer\"><\/span>The Best Egg Breakfast to Keep You Fuller (For Longer)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>We couldn&#8217;t squeeze in every ingredient, but this breakfast has been approved by hundreds of <a href=\"https:\/\/bornfitness.com\/coaching\">online coaching clients<\/a>, and it&#8217;s exactly what you can eat to fill you up and power you through any day.<\/p>\n<p>This healthy egg breakfast recipe contains 6 of the foods that are highest on the satiety index, and it adds a touch of spice (if you like it) to help keep your hunger at bay.<\/p>\n<p>If you try this recipe, be sure to leave your thoughts in the comments below!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Egg_Skillet_Recipe\"><\/span>Egg Skillet Recipe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3>Ingredients<\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">3 slices bacon, uncured &amp; nitrate-free<\/span><\/li>\n<li><span style=\"font-weight: 400;\">6 eggs, pastured<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00be cup egg whites <\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 large sweet potato, cubed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup onion, diced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">20 Brussels sprouts, quarters <\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bc cup shredded Parmigiano-Reggiano<\/span><\/li>\n<li>1\/4 cup lentils<\/li>\n<li><span style=\"font-weight: 400;\">Hot sauce (optional)<\/span><\/li>\n<\/ul>\n<h3>Directions<\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> Slice the bacon into \u00bd\u201d thick mini slices. Add those to a large saute pan or cast-iron skillet on medium heat. Cook for 5-7 minutes, the bacon should be about halfway cooked. Drain \u00bd of the grease from the pan.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Add the chopped onion and lentils. Cook for about 2-3 minutes until they\u2019ve softened, then add the sweet potato and Brussels sprouts. Keep the skin on the potato; that\u2019s where a lot of the nutrients are. No need to de-stem the Brussels sprouts, just quarter. Try to make sure everything is about the same size so they cook evenly.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Increase temperature to medium-high heat, and cook for 15 minutes, stirring every 2 to 3 minutes. You want the edges to brown so don\u2019t stir constantly. After 15 minutes, cover and cook for an additional 2 to 3 minutes. This essentially steams the veggies for the last few minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bro-hack tip: add the eggs, egg whites, and Parmigiano-Reggiano to a blender bottle. Yes, that protein shaker cup with the whisk ball in it. Shake it like a shake weight (the new Polaroid picture), and pour over the veggies.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Season with salt and pepper, and scramble the eggs. Serve with hot sauce for an extra kick! Makes 2 large servings.<\/span><\/li>\n<\/ol>\n<h3>Nutritional Information &amp; Macros<\/h3>\n<p><b>Dietary Information:<\/b><span style=\"font-weight: 400;\"> Paleo, Gluten-Free, Nut-Free\u00a0\u00a0<\/span><\/p>\n<p><b>Macros per serving<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">424 calories <\/span><\/li>\n<li><span style=\"font-weight: 400;\">21g fat <\/span><\/li>\n<li><span style=\"font-weight: 400;\">31g carbs <\/span><\/li>\n<li><span style=\"font-weight: 400;\">36g protein<\/span><\/li>\n<\/ul>\n<h3><em><strong>READ MORE:\u00a0<\/strong><\/em><\/h3>\n<p><a href=\"https:\/\/www.bornfitness.com\/how-many-eggs-are-safe-to-eat\/\">How Many Eggs are Safe to Eat?\u00a0<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/reinventing-healthy-breakfast-eggs-on-the-go\/\">Reinventing Healthy Breakfast: Eggs on the Go<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/meal-prep\/\">Upgrade Your Meal Prep and Eat Healthier in Less Time<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The rules of hunger are oftentimes misunderstood. This breakfast recipe will not only keep you fuller for longer, but it also provides the formula to increase satiety (and energy) at any meal.\u00a0<\/p>\n","protected":false},"author":4,"featured_media":4894,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[548,58,17],"tags":[280,287,217,536,283,41],"class_list":["post-4898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-nutrition","category-recipes","tag-born-fitness-recipes","tag-eggs","tag-healthy-breakfast","tag-healthy-eating","tag-healthy-recipes","tag-muscle-gain","bf-level-all-levels"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What To Eat For Breakfast To Fill You Up<\/title>\n<meta name=\"description\" content=\"This egg skillet recipe will power up your mornings with a combo of 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