Can I have egg Fried Rice at night to lose weight

During the weight loss period, a small amount of Fried Rice with eggs can be eaten at night, but attention should be paid to controlling the amount and matching vegetables. The quantity of heat of egg Fried Rice mainly depends on the quantity of rice, the amount of oil used and the choice of ingredients. It is suggested to choose brown rice, reduce the amount of oil and increase the proportion of vegetables.

1. Heat control:

A bowl of ordinary egg Fried Rice has about 400-600 calories, which is equivalent to 60% -80% of the recommended intake of a meal for women who are losing weight. It is recommended to control the amount within 150 grams and about 200 kcal. Using a non stick pan can reduce oil consumption to less than 5 grams and reduce heat by 30%.

2. Food Improvement:

Replace white rice with brown rice or cauliflower rice, increasing dietary fiber content by more than three times. Each 100 grams of cauliflower rice contains only 25 calories, paired with 1 egg containing 70 calories and 50 grams of green vegetables containing 15 calories, the total calorie count can be controlled within 150 calories.

3. Eating time:

It is recommended to finish eating 3 hours before bedtime, and eating before 6 pm is more conducive to digestion. The metabolic rate of the human body at night is 10% -15% lower than during the day, and stopping eating too early can prolong the fasting period and promote fat breakdown.

4. Nutritional combination:

requires an additional 200 grams of green leafy vegetables to supplement vitamin K and dietary fiber. Research has shown that eating vegetables before meals can reduce staple food intake by 20% and delay postprandial blood sugar rise by 40%.

5. Alternative:

You can choose tofu with more protein, Fried Rice, north tofu, 100g, about 80 calories or shrimp, Fried Rice, 100g, about 60 calories. Use low GI ingredients such as mushrooms and carrots to increase satiety, and the sugar index is 35% lower than that of ordinary egg Fried Rice.

Long term high carbon water diet for dinner may affect weight loss effects, and it is recommended not to exceed 2 times a week. It can be paired with 30 minutes of aerobic exercise to burn excess calories, and brisk walking for 30 minutes consumes about 150 calories. Pay attention to weight changes. If there is weight gain for three consecutive days, adjust the dinner structure. Using olive oil instead of regular cooking oil during cooking, its monounsaturated fatty acids help with fat metabolism. Drinking at least 2000 milliliters of water daily and 300 milliliters of water before meals can reduce food intake by 50-75 calories.