Can I eat boiled eggs for weight loss at night

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 reduce nighttime hunger, but it is important to pay attention to the timing and pairing of consumption.

1. Protein advantage:

Boiled eggs have slower protein digestion and absorption, which can prolong gastric emptying time and avoid overeating caused by hunger before bedtime. One egg contains about 6 grams of protein and only 70 calories, making it suitable as a low calorie snack.

2. Time control:

It is recommended to consume 2-3 hours before bedtime to avoid eating before bedtime and affecting digestion. Pairing with a small amount of vegetables such as cucumbers or tomatoes can increase dietary fiber intake and balance nutritional structure.

3. Cholesterol issue:

Healthy individuals consuming 1-2 whole eggs per day will not significantly affect their cholesterol levels. If you have hyperlipidemia, you can remove some egg yolks and retain protein to supplement protein.

4. Replace high sugar snacks:

Using boiled eggs instead of refined carbohydrates such as cakes and cookies can reduce nighttime sugar intake and avoid fat accumulation caused by insulin fluctuations.

5. Individualized adjustment:

Individuals with weak gastrointestinal function should reduce their egg yolk intake, while those with abnormal renal function should control their total protein intake. Paired with lemon water or green tea can promote metabolism.

During the weight loss period, it is recommended to use light cooking methods for dinner. Boiled eggs can be paired with 200g blanched broccoli or lettuce salad to avoid adding high calorie sauces. Maintaining a regular daily routine and ensuring 7 hours of sleep can help with leptin secretion. If long-term weight control is needed, boiled eggs can be rotated with protein foods such as chicken breast and tofu to ensure nutritional diversity. supplementing protein within 30 minutes after exercise is more beneficial for muscle repair, but vigorous exercise before bedtime may affect sleep quality.