There’s evidence to support the importance of food choice at breakfast to increase satiety in the morning and reducing energy intake at lunch, says research published in the ‘European Journal of Nutrition’. Eggs are a good source of protein, and a meal or snack based on eggs makes you feel full longer. Satiety contributes to the success of any diet. According to research that appears in the ‘International Journal of Environmental Research and Public Health’, egg meals, especially when paired with a source of fibre, promote feelings of fullness and reduce food intake in the later meals. Whole eggs are among the healthiest and most nutritious foods available, and have negligible effects on blood cholesterol levels. Research also suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day. A study published in the journal ‘Nutrients’ found that eating three eggs a day for 12 weeks helped people with obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.