Can I eat steamed egg custard for weight loss

During weight loss, it is recommended to consume steamed egg custard in moderation. Steamed egg custard has low calories and high protein content, which helps to increase satiety and maintain muscle mass, but attention should be paid to the amount, pairing, and cooking details.

1. Low calorie and high protein:

Steamed egg custard contains only about 60 calories per 100 grams, while providing 6 grams of high-quality protein. Protein digestion is slower, which can prolong gastric emptying time and reduce hunger. It is recommended to choose whole egg steaming, as the choline and lecithin in the yolk promote fat metabolism.

2. Smooth blood glucose response:

The glycemic index (GI) value of steamed egg custard is close to 0, which does not cause drastic fluctuations in blood glucose. Paired with 50 grams of mixed grain rice or half a root of corn, it can form a complete protein carbohydrate combination, avoiding metabolic adaptation caused by a single diet.

3. Adequate nutrient retention:

Steaming cooking method can maximize the retention of water-soluble nutrients such as vitamin B2 and B12 in eggs. These nutrients are involved in energy metabolism processes and may reduce fat burning efficiency when lacking. Cover during steaming to prevent nutrient loss.

4. Key to portion control:

It is recommended to consume 1-2 egg custard per serving, about 150-200 grams. Excessive intake may cause cholesterol burden, especially for individuals with abnormal lipid metabolism. 100 grams of shiitake mushrooms or shrimp can be added to increase volume without significantly increasing calories.

5. Seasoning method selection:

Avoid adding high calorie seasonings such as sesame oil and soy sauce, and instead use 5ml lemon juice or 3g ginger powder for freshness extraction. Experimental data shows that heavy flavored seasoning can increase the calorie content of egg custard by 30% -50%, significantly affecting the weight loss effect. When using steamed egg custard as a weight loss meal, it is recommended to consume it within 30 minutes after breakfast or exercise, as protein utilization is highest at this time. Paired with 200 grams of blanched spinach or 100 grams of cherry tomatoes to supplement dietary fiber. Long term single consumption may lead to nutrient deficiency, and can be replaced with protein sources such as brine tofu or steamed fish every week. Pay attention to the body's reaction. Lactose intolerant individuals can use 40 ℃ warm water instead of milk to prepare egg mixture. Choose wide mouthed shallow bowls for steaming containers to ensure even heating and avoid center trapping.