Eating eggs for breakfast everyday can reduce hunger and decreases calorie consumption at lunch and throughout the day, according to a new study.

The study found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories. The study supports previous research which revealed that eating eggs for breakfast as part of a reduced—calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.

“There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal. We examined two typical American breakfasts, and the participants’ self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay,” said Dr. Maria Luz Fernandez., study author and professor in the department of nutritional sciences at the University of Connecticut.

“Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption. For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg’s protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg,” said Helenbeth Reynolds, registered dietitian and nutrition consultant. The study has been published in the latest issue of Nutrition Research.