Can I have egg custard at night during my weight loss period

During weight loss, you can eat egg custard in moderation at night. Egg custard is rich in high-quality protein and has controllable calories, making it a suitable choice for dinner. Attention should be paid to factors such as consumption time, portion control, pairing, cooking methods, and individual differences.

1. Eating time:

It is recommended to finish eating 3 hours before bedtime. The digestion time of egg custard is about 2-3 hours. Eating it too early may increase nighttime hunger, while eating it too late may affect sleep quality. Controlling the eating time between 18-20 pm can meet nutritional needs without causing calorie accumulation.

2. Ingredient control:

A single serving of 200 grams is recommended. Standard egg custard with 2 eggs and 150ml water contains approximately 180 calories, accounting for 30% -40% of the recommended calorie intake for adult dinner. Overconsumption may lead to excessive calorie intake. It is recommended to pair it with vegetable salad or mushroom soup to increase satiety.

3. Matching method:

Prioritize the use of dietary fiber ingredients. Adding 50 grams of chopped broccoli or spinach to egg custard can increase the dietary fiber content to 3-5 grams. Avoid pairing with refined carbon water, such as rice and Mantou, and choose cereals Congee or whole wheat bread as a staple supplement.

4. Cooking method:

uses low-fat steaming technology. Steaming at 95 ℃ for 10 minutes reduces fat intake by about 80% compared to frying eggs in oil. Avoid adding high calorie additives such as sesame oil and lard, and use a small amount of soy sauce and scallions for seasoning. Maintaining a 1:1.5 ratio of egg mixture to water can ensure a tender and smooth taste.

5. Individual differences:

needs to be adjusted according to metabolic status. People with high basal metabolic rate or those who engage in evening exercise can increase their intake to 3 eggs appropriately. For those with insulin resistance, it is recommended to use 5 grams of chia seeds to delay sugar absorption. Patients with gallbladder disease should reduce the use of egg yolks.

Egg custard, as a high-quality source of protein, has a biological value of up to 94, which can effectively maintain muscle mass and enhance the thermogenic effect of food. Low fat ingredients such as shrimp and chicken breast can be added during production to enhance protein diversity and avoid long-term single intake. Taking a 30 minute walk after a meal can promote the absorption and utilization of amino acids. Individuals with special conditions such as chronic kidney disease should adjust their protein intake under the guidance of a nutritionist. Pay attention to observing digestive reactions at night, and reduce consumption when bloating or acid reflux occurs.