Can I eat scrambled eggs for weight loss at night

During the weight loss period, you can eat scrambled eggs in moderation at night. It is recommended to choose a low oil cooking method and pair it with vegetables. The key to controlling weight lies in balancing total calorie intake and expenditure. Stir fried eggs, as a high-quality source of protein, can help increase satiety, but attention should be paid to cooking oil consumption, eating time, and overall diet.

1. Protein advantage:

Eggs are rich in complete protein, with 13 grams of protein per 100 grams and an amino acid composition close to the human body's needs. Protein digestion is slower, which can prolong gastric emptying time. Eating at night can reduce hunger and avoid adding meals before bedtime. Research shows that a high protein diet can increase basal metabolic rate by 15% -30% and also have a positive effect on maintaining muscle mass.

2. Oil control:

Traditional scrambled eggs can consume 10-15 grams of oil, which is equivalent to an additional intake of 90-135 calories. It is recommended to use a non stick pan with a spray oil kettle to control the oil consumption within 3 grams. Olive oil or coconut oil is more suitable for high-temperature cooking, as it has a high content of monounsaturated fatty acids and strong heat resistance, which can reduce the production of harmful substances.

3. Eating time:

Eating 3 hours before bedtime is more conducive to metabolism, and digestive enzyme activity decreases by 30% after 8 pm. Pairing scrambled eggs with fiber rich vegetables such as broccoli can not only delay sugar absorption but also promote intestinal peristalsis. Avoid pairing with refined carbohydrates such as rice to prevent insulin fluctuations at night.

4. Nutritional pairing:

Eating scrambled eggs alone may lead to a lack of nutrients. It is recommended to add dark vegetables such as colored peppers and spinach. Vitamin C in vegetables helps to increase the absorption rate of iron in eggs by three times, and the synergy between dietary fiber and protein can produce a stronger satiety effect. An ideal combination is 2 eggs, 200 grams of vegetables, and 5 grams of oil.

5. Special note:

Cholecystitis patients should control their egg yolk intake and not exceed 1 whole egg per day. People who are allergic to eggs can choose tofu as a substitute. 100g of northern tofu contains 8g of protein and only 81 calories. Patients with renal insufficiency need to control the total amount of protein under the guidance of a doctor to avoid exacerbating metabolic burden.

During weight loss, it is recommended to follow the "three lows and one high" principle for dinner: low oil, low carbohydrate, low salt, and high protein. In addition to scrambled eggs, steamed egg custard or boiled eggs paired with cold dishes are also high-quality choices. Combining 30 minutes of aerobic exercise such as brisk walking or swimming every day can further improve fat loss efficiency. Long term weight management requires establishing a regular schedule, ensuring 7 hours of sleep to regulate leptin secretion and avoid metabolic disorders. Regular monitoring of body fat percentage can better reflect the effectiveness of weight loss than simply focusing on body weight. The healthy body fat percentage for men is 15% -18%, and for women it is 22% -25%.