Can I eat Tea egg during weight loss

You can eat Tea egg in moderation during weight loss. As a food with high protein and low calorie, Tea egg can provide a sense of satiety and rich nutrition, but it should be noted that the sodium content is high, and it is recommended not to exceed 2 eggs a day. The key to weight control lies in the balance of total calories. The intake of Tea egg needs to be considered in combination with individual metabolic rate, exercise consumption and diet throughout the day.

1. Protein advantages:

The main component of Tea egg is eggs, each containing about 6 grams of high-quality protein, with a digestion and absorption rate of 94%. Protein can prolong gastric emptying time, reduce ghrelin secretion, and help maintain muscle mass. The basal metabolic rate of muscle tissue is three times that of fat, and sufficient protein intake can prevent muscle loss during weight loss.

2. Heat control:

The heat of ordinary boiled eggs is about 70 kcal, and the heat of Tea egg is increased by about 15% due to the brine making process. The single heat is 80-90 kcal. Compared with 200kcal/50g biscuits or 300kcal/50g potato chips of the same weight, Tea egg are a better choice for adding food. It is suggested that Tea egg be included in the budget for extra meals within 200 kcal per day.

3. Note on sodium content:

The sodium content of a single Tea egg can reach 300-500 mg, equivalent to 15% -25% of the recommended daily intake. High sodium diet is easy to cause water and sodium retention, resulting in false weight increase. hypertensive patients should strictly control their intake, and after consumption, they can promote sodium metabolism by increasing water intake and supplementing potassium ions such as bananas and spinach.

4. Nutritional retention:

Long term braising can cause a loss of 30% -40% of vitamin B in eggs, but minerals such as iron, selenium, and fat soluble vitamins are well preserved. The tea polyphenols in tea can improve the digestibility of egg protein, but tannic acid can slightly affect iron absorption. It is recommended to consume fruits and vegetables rich in vitamin C, such as oranges and colored peppers, to improve iron utilization efficiency.

5. Suggestions:

Prefer Tea egg that have been stewed for less than 6 hours to avoid the increase of nitrite content caused by repeated heating. Breakfast with whole wheat bread and vegetable salad, or as an afternoon tea substitute for desserts. Eating within 30 minutes after exercise can accelerate protein synthesis and help with muscle repair.

During weight loss, it is recommended to use Tea egg as one of the sources of protein supplement, but attention should be paid to cooking methods and consumption. When making homemade, reduce the amount of soy sauce and add natural spices such as star anise and cinnamon for seasoning. Paired with 30 minutes of daily aerobic exercise such as brisk walking, swimming, and strength training, it is healthier to maintain a weight loss rate of 0.5-1 kg per week. Long term weight management requires establishing a balanced diet pattern, ensuring diversified intake of grains, fruits and vegetables, and high-quality protein, and avoiding nutritional imbalances caused by excessive consumption of a single food.