It’s often said that breakfast is the most important meal of the day, especially if you’re watching your weight, but not all breakfasts are created equal.

Research suggests that one protein source may be the ideal breakfast for weight loss: eggs. At least in studies funded by the American Egg Board, people who ate eggs for breakfast lost up to 65% more weight over eight weeks than a control group who didn’t restrict their calorie intake.

The research was published in the American Journal of Clinical Nutrition and the International Journal of Obesity. And a study published in Nutrition Research suggests that eggs can stabilize blood sugar and suppress hunger.

Alyssa Pike, nutrition communications manager at the International Food Information Council, suggests that people should focus on foods high in protein and fiber for a nutritionally healthy breakfast that’s both nutritious and satisfying, as they can help you feel fuller for longer. Consider eggs and avocado or an egg on whole-grain toast.

Caroline Apovia, a nutrition and weight management expert at Boston Medical Center, says that feeling full after breakfast helps reduce overeating throughout the day, which is one of the 13 reasons you probably aren’t losing weight.

Part of the reason eggs are such a great morning meal is that they’re a satisfying source of protein. They also offer vitamins like B12, riboflavin, selenium, and vitamin C. Plus, they’re cheap and easy to make.