During all three nutrition phases of Shortcut to Shred, I recommend eating three whole eggs and three egg whites every morning. Whole eggs are a great breakfast food because they are packed with protein and have been shown to enhance muscle strength and mass, but clinical research also supports the notion that those who start their day with eggs have an easier time dropping body fat. Research from the University of St. Louis has shown that subjects who consume eggs for breakfast not only eat fewer calories throughout the day, but also lose significantly more body fat.
- Layman, D.K., et al. "Egg Protein as a Source of Power, Strength, and Energy." Nutrition Today 44(1) 2009, 43-48.
- Riechman, S. E., et al. Dietary Cholesterol and Skeletal Muscle Hypertrophy with Resistance Training: A Randomized Placebo-Controlled Trial. The FASEB Journal 22:962. 13, 2008.
- Vander Wal, J. S., et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.