Can I eat eggs at night while losing weight

During weight loss, you can eat eggs in moderation at night. Eggs are rich in high-quality protein and have controllable calories. Reasonable consumption can help increase satiety and promote muscle repair, but attention should be paid to cooking methods and combinations.

1. Nutritional advantages:

Eggs are a typical high protein, low calorie food, with each egg containing about 6 grams of protein and only 70 calories. Protein digestion is slow, which can prolong satiety time and avoid overeating caused by nighttime hunger. The lecithin in egg yolk can also promote fat metabolism and have a certain auxiliary effect on weight loss.

2. Blood sugar effect:

The glycemic index of eggs is close to zero, and it will not cause drastic fluctuations in blood sugar. Compared with high carbon water late night snacks, consuming eggs can stabilize insulin secretion and reduce opportunities for fat synthesis. More friendly for obese individuals with insulin resistance.

3. Metabolic promotion:

Proteins have a higher thermal effect, and the digestion and absorption process consumes more energy. Research has shown that a high protein diet can increase daily metabolic rate by 15% -30%. Moderate intake of eggs at night can utilize the basal metabolism during sleep to continuously burn calories.

4. Eating suggestions:

It is recommended to choose low oil cooking methods such as boiled eggs and steamed eggs, and avoid high calorie methods such as fried eggs. It is better to pair it with vegetable salad or a small amount of whole wheat bread. Healthy adults should consume 1-2 eggs per night, and those with abnormal kidney function should follow medical advice to adjust.

5. Time control:

It is recommended to finish eating 2-3 hours before bedtime, leaving enough time for digestion. Eating too late may affect sleep quality and actually hinder leptin secretion. If the protein intake for dinner is sufficient, the number of eggs can be reduced as appropriate.

During weight loss, a balanced diet of nutrients and calories should be maintained at night. In addition to eggs, low-fat yogurt and chicken breast meat are also high-quality sources of protein. It is recommended to combine aerobic exercise with strength training to maintain a daily calorie deficit of 300-500 calories. Long term staying up late can disrupt leptin secretion, so it is important to ensure that you fall asleep before 23:00. If you experience symptoms of indigestion or allergies, you should adjust your diet structure in a timely manner and consult a nutritionist.