LOOKING to lose a few kilos before spring time? The key to keeping the weight off could be found in your chook pen.
Yes - the secret to dropping a dress size may be as simple as eating more eggs.
While some people are genetically blessed with a more efficient metabolism, for many it comes down to two simple elements: diet and exercise.
And according to Australian dietitian and author Sharon Natoli some foods can be more helpful than others when it comes to managing your appetite and losing weight. Protein-rich eggs are one of them.
Your metabolism is the amount of energy your body uses to keep itself functioning. The higher your metabolism, the more calories you use in a day -meaning the more food you can consume without gaining weight.
Metabolism can slow down as we age, lose muscle or go for long periods without eating. According to Ms Natoli one of the most effective ways to boost your metabolism is to eat protein rich foods, like eggs regularly, and to exercise regularly.
"To boost your metabolism and therefore increase the number of calories burned at rest, eat sufficient amounts of protein-rich foods with every meal," said Ms Natoli.
"Eating a higher protein meal can increase your metabolism almost instantly and can help you burn more energy for hours after you've eaten.
"Eggs contain the highest quality protein on the planet so are the perfect staple to include in your daily diet. They also contain healthy omega-3 fats and one egg has fewer calories than a medium sized apple so is a great inclusion as part of a well-balanced diet."
She said eggs also have the added advantage of keeping you feeling fuller for longer, helping to reduce the drive to snack on unhealthy foods that may lead to consuming more calories than what you need.
They also contain 11 different vitamins and nutrients including vitamin D, choline, omega-3 fatty acids and antioxidants.
Ms Natoli said however, when it comes to losing weight and keeping it off in the long-term, it's important to take a balanced approach.
"While fad diets can help you lose weight quickly, often there's a negative effect on your metabolism and overall health. Ultimately, this will make it harder for you to keep weight off in the long term and may see you sacrificing your energy and happiness in the short term. Slow and steady is the way to go."
She said while food is part of the puzzle, the simplist way to keep your metabolism in check is to exercise regularly while eating a balanced diet.
"One of the common causes of a lower metabolism is skipping meals, and not keeping active. Eating a well-balanced diet, full of nutrient-rich foods, including enough protein to ensure optimal health, and enjoying regular exercise to maintain and build muscle mass, are important ways to ensure a healthy metabolism.
"Including a staple protein, such as eggs, in your everyday diet will help ensure you fuel your body with all the right vitamins and nutrients which promote general health and wellbeing."
Tips for a healthy metabolism
- Try to eat high protein, lower calorie foods such as eggs, skinless chicken, fish and tofu every day.
- Consume the right amount of high protein foods after physical activity to help build muscle mass.
- Incorporate resistance and strength training into your exercise regime to maintain and build muscle.
- Choose wholegrain varieties when selecting foods such as bread, rice and other grains as they have more fibre which helps with satiety.
- Avoid fad diets and any diet that restricts whole food groups for a long period of time.
- Fibre-rich foods require more energy for your body to digest, so ensure they're in your weekly shopping basket.
- Limit your intake of highly processed, high sugar foods that are quickly digested.
- Foods and drinks that can be helpful at further increasing metabolic rate include chillies, eggs, green tea, grapefruit, ginger, coffee and pepper.
RECIPE: Green Shakshuka
Serves 4
Ingredients:
- 2 tbs olive oil
- 2 leeks, white part only, thinly sliced
- 1 large green capsicum, de-seeded, diced
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp dried chilli flakes
- 1 head of broccoli, cut into small florets
- 4 green onions, thinly sliced
- 80g baby spinach
- 1 cup vegetable or chicken stock
- 1/2 cup coriander sprigs, roughly chopped
- 1/2 cup mint leaves, roughly chopped
- 4 eggs
- 1 cup thick Greek yoghurt
- 1 tbs harissa
- Extra mint and coriander leaves, to serve
- Chargrilled sourdough bread, to serve
Method:
1. Heat oil in a large heavy-based frying pan over medium heat. Add leek and capsicum and stir until combined. Cook for 5 minutes or until softened.
2. Stir in cumin, coriander and chilli flakes and cook for 1 minute. Add broccoli, green onion, spinach and stock. Stir until combined.
3. Cover and cook for 2-5 minutes or until vegetables are just tender and stock has reduced slightly. Add chopped coriander and mint. Season with salt and pepper.
4. Use a spoon to form indentations in the veggie mixture. Crack an egg into each indent. Cover and cook for 6-8 minutes or until eggs are cooked to your liking. (It will continue to cook on standing.)
5. Meanwhile, place yoghurt into a bowl. Add harissa, salt and pepper. Swirl harissa through yoghurt. Serve shakshuka immediately, topped with harissa yoghurt and extra herbs with bread on the side.
For more egg recipe ideas click HERE
Geraldine Cardozo
Features Editor at The Senior.
Features Editor at The Senior.
