A few eggs a day is better for weight loss during exercise

It is more appropriate to eat 2-3 eggs per day during the fitness and weight loss period. Eggs contain high-quality protein, lecithin, B vitamins and other nutrients that help with muscle repair and metabolic enhancement. The specific intake should be adjusted based on exercise intensity, body weight, and overall dietary structure. Eggs are an ideal source of protein for fitness enthusiasts, with each egg containing approximately 6 grams of complete protein and high bioavailability. For weight loss enthusiasts who engage in moderate intensity strength training or endurance exercise, consuming 2 whole eggs daily with an appropriate amount of egg white can meet their protein needs while avoiding excessive cholesterol. It is recommended to eat eggs in three meals, such as boiled eggs for breakfast, vegetable Egg cakes as an addition, and steamed egg custard with dinner. Choose a low oil cooking method to avoid frying and damaging nutrients.

There are special circumstances that require adjustment of egg intake. For those who have a large body weight or engage in high-intensity strength training, they can increase their weight to 3-4 egg whites paired with 1-2 whole eggs in the short term. Patients with hypercholesterolemia should limit themselves to one whole egg per day, with egg white being the main ingredient. Lactose intolerant individuals can pair eggs with low lactose foods, such as spinach scrambled eggs. Egg allergy sufferers should choose other protein sources such as chicken breast, tofu, etc.

During weight loss, it is recommended to rotate eggs with other high protein foods to avoid nutrient monotony. Pairing with dark vegetables can increase iron absorption, and eating with whole grains can prolong satiety. Pay attention to the body's reactions and reduce intake in case of indigestion or skin allergies. Regularly monitor blood lipid indicators and dynamically adjust dietary plans based on physical examination results. Maintaining a diverse diet structure and combining it with regular exercise can achieve healthy weight loss.