Can I eat boiled eggs at night during my weight loss period

During weight loss, you can eat boiled eggs in moderation at night. Boiled eggs are rich in high-quality protein and low in calories, which can help increase satiety and promote muscle repair. However, attention should be paid to factors such as consumption time, intake, pairing, digestive function, and individual differences.

1. Consumption time:

It is recommended to consume boiled eggs 2-3 hours before bedtime. Protein digestion takes 3-4 hours, consuming it too early may affect sleep, while consuming it too late increases the metabolic burden at night. The dinner period from 18:00 to 19:30 is the best choice, as it can meet nutritional needs without hoarding calories.

2. Intake:

It is recommended to consume 1 whole egg or 2 protein per night. A single boiled egg has about 70 calories and only 17 calories of protein, and excessive intake may lead to high cholesterol intake. When combining other protein sources, the total amount of protein throughout the day should be controlled within the range of 1.2-1.6 grams per kilogram of body weight.

3. Combination method:

It is better to combine with dietary fiber. Boiled eggs can be eaten with low sugar vegetables such as cucumbers and tomatoes, or with a half bowl of oatmeal Congee. Avoid consuming high-fat foods such as fried foods and fatty meat, as this can easily lead to excessive calorie intake.

4. Digestive function:

Patients with gastrointestinal sensitivity should be cautious. Protein digestion can stimulate gastric acid secretion, and patients with chronic gastritis or gastroesophageal reflux may experience symptoms such as bloating and acid reflux. It is recommended to choose the protein portion or replace it with plant protein such as tofu.

3. Individual differences:

needs to be adjusted according to the stage of weight loss. For those who want to lose weight with a large base, it is recommended to increase their intake to 2 whole eggs. For those who want to lose weight with a small base, it is recommended to focus on protein during the shaping period. Individuals with egg allergies or metabolic disorders should consult a nutritionist to develop alternative plans.

Long term nighttime consumption of boiled eggs should be accompanied by exercise habits. It is recommended to engage in 30 minutes of low-intensity exercise such as walking or yoga after dinner. Pay attention to the weight changes in the morning, and if there is a plateau period, adjust the protein intake ratio again. Special populations such as pregnant women and those with abnormal kidney function should control their egg intake under the guidance of a doctor, and regularly test indicators such as blood lipids and uric acid. Reasonably match dietary fiber and vitamin supplements to avoid nutritional imbalance affecting metabolic function.