Can I have boiled eggs at night during my weight loss period

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 maintain muscle mass. However, attention should be paid to factors such as consumption time, intake, pairing, individual metabolic differences, and restrictions for special populations.

1. Consumption time:

It is recommended to consume boiled eggs 2-3 hours before bedtime. The digestive function slows down at night, and eating too early may increase gastrointestinal burden, while eating too late may affect sleep quality. Protein digestion takes 4-6 hours, and a reasonable time arrangement can avoid heat accumulation.

2. Intake:

It is recommended to consume 1 whole egg or 2 protein per night. A single boiled egg has about 70 calories and only 17 calories of protein. Excessive intake may exceed the daily calorie budget, especially for those with concomitant hypercholesterolemia who need to control egg yolk intake.

3. Matching method:

recommends pairing with dietary fiber foods. Combining boiled eggs with cucumbers, tomatoes, or lettuce can delay blood sugar fluctuations and increase satiety. Avoid pairing with high carbohydrate foods such as bread to prevent insulin secretion and promote fat synthesis.

4. Metabolic differences:

The basal metabolic rate determines the actual calorie expenditure. Those with high muscle mass can increase appropriately, and patients with thyroid dysfunction or diabetes need to calculate total calories strictly. It is recommended to monitor metabolic changes at night through a body fat scale.

5. Special populations:

Individuals with renal insufficiency should limit their protein intake, and gout patients should reduce their consumption of egg yolks. Postpartum lactating women can increase their intake to 2 whole eggs to supplement nutrition, while children who want to lose weight need to lower the total amount under the guidance of a nutritionist. During the weight loss period, the evening diet should follow the principle of low calorie and high nutrition. Boiled eggs, as a high-quality source of protein, combined with moderate aerobic exercise such as brisk walking for 30 minutes, can effectively improve the efficiency of weight loss. It is recommended to keep a daily diet log and observe the body's reactions. If there is bloating or indigestion, it can be replaced with plant-based protein such as tofu. Long term adherence to scientific dietary management, combined with 3-4 sessions of resistance training per week, can achieve healthy weight loss goals.