Can I have boiled eggs for weight loss at night

During weight loss, you can eat boiled eggs in moderation at night. Eggs are rich in high-quality protein and essential amino acids, which can provide a sense of fullness without significantly increasing calorie intake, making them a suitable choice for light meals at night.

1. Low calorie and high nutrient:

A medium-sized boiled egg contains about 70 calories and provides 6 grams of high-quality protein. The digestion and absorption rate of protein is slow, which can prolong gastric emptying time and avoid hunger before bedtime. The lecithin in egg yolk also helps regulate blood lipid metabolism.

2. Small blood sugar fluctuations:

The glycemic index of eggs is close to zero, which will not cause severe fluctuations in blood sugar at night. Compared to carbohydrate snacks, eating eggs does not stimulate excessive insulin secretion and reduces the risk of fat accumulation. It also has a positive effect on preventing nocturnal hypoglycemia.

3. Long lasting satiety:

Tryptophan in egg protein can promote melatonin synthesis and help improve sleep quality. Its satiety effect is more than three times that of bread with the same calorie content, effectively suppressing the desire for late night snacks. Suggest pairing with 200ml warm water to enhance satiety.

4. Suggested consumption time:

The best consumption time is three hours before bedtime, leaving enough working time for the digestive system. Avoid eating with high-fat foods, and it is recommended to choose boiling or steaming as the cooking method. People with weak gastrointestinal function can remove some egg yolks to reduce their burden.

5. Attention for special populations:

Individuals with renal insufficiency should control their protein intake and not exceed one whole egg per day. Cholecystitis patients should avoid consuming egg yolks at night. People who are allergic to eggs can choose plant-based protein alternatives such as tofu.

During weight loss, it is recommended to follow the principle of "low calorie and high protein" in the evening diet. In addition to boiled eggs, 150g of sugar free yogurt or 20g of plain nuts are also high-quality choices. Combined with a half-hour walk or light stretching exercise, it can further improve metabolic efficiency. Pay attention to maintaining a regular schedule and avoid hormonal imbalances caused by staying up late, which can affect weight loss. If there is persistent hunger, it is necessary to check whether the daily diet lacks sufficient dietary fiber or high-quality fat.