Eggs are one of the most versatile ingredients, in addition to being one of the best foods to reduce belly fat, because they are rich in vitamins and minerals that help in losing weight, especially if you eat them at the Suhoor meal during the holy month of Ramadan.
According to a report published by Eat This Not That, eggs are low in calories and rich in protein, which means that they will help you feel full for longer, and this helps you to calmly skip the next fasting day without feeling hungry.
The amino acids in eggs also boost metabolism, as the body needs extra energy to process protein. And according to the site, which is concerned with health and nutrition affairs, here are 4 ideal egg options that you can eat at Suhoor:
Egg and vegetable frittata
1- Healthy spring vegetable frittata
This is a great opportunity in the spring season and the holy month of Ramadan to incorporate seasonal vegetables into the diet, which means that an egg dish can become a staple of your Suhoor meal.
“This frittata is the perfect weight-loss food, as it’s rich in seasonal vegetables, which are easily accessible and can add fibre, volume and flavor to the meal,” says dietitian Lisa Young, author of Finally Full, Finally Slim.
A frittata is an Italian dish that is easy to prepare and usually served for breakfast. A frittata is considered a nutritious food, as it is usually prepared from egg whites, cream cheese, sun-dried tomatoes, basil leaves and toast bread.
The basic ingredients, whether egg whites or vegetables rich in vitamins, such as asparagus, leeks, red peppers and spinach, provide the body with important nutrients, giving a feeling of energy and satiety during the day.
Omelette with beans
2- Vegetable omelette with beans
The omelette is high in protein, which Young says “keeps you feeling full for hours.”
Beans are rich in soluble fiber, which means that they are digested more slowly, which ultimately results in a prolonged feeling of satiety. And in a 2016 study published in Food & Nutrition, participants who ate a high-protein meal with beans and peas feeling fuller than those who ate a high-protein meal with meat.
Results of another study, conducted by Wake Forest Baptist Medical Center, revealed that for every 10g increase in soluble fiber ingested daily, participants’ visceral fat decreased by 3.7% over five years.
Eggs with mushrooms and spinach
3- Roasted eggs with mushrooms and spinach
Roasted eggs topped with spinach and mushrooms are two key ingredients that support weight loss, while still providing plenty of nutrients and low calories.
According to Livestrong, one cup of cooked spinach contains four grams of fiber, meaning it can reduce food cravings and curb overeating. Meanwhile, mushrooms’ vitamin D content can help support weight-loss efforts, as previous research has linked higher levels of belly fat to lower levels of vitamin D.
Young recommends not adding any meat to the recipe in order to be more suitable for weight loss, but the alternative is to add more vegetables.
Egg white omelette with vegetables
4- Egg white and vegetable omelette
For a lighter meal option, a four-ingredient egg white omelet will do. Not only do egg whites contain virtually no fat, but they can reduce appetite, help build muscle, and promote a healthy heart.
“Egg whites are an ideal food for weight loss, as they are low in cholesterol,” Young adds.
Some egg whites can simply be whisked and combined with available seasonal vegetables and then the mixture is placed in the pan. In just eight minutes, you can have a meal that is crisp, filling and tasty.