Can I have egg Fried Rice at night to lose weight

During the weight loss period, you can eat an appropriate amount of egg Fried Rice at night, but you need to control the amount and match with vegetables. The quantity of heat of Fried Rice with eggs mainly depends on the quantity of rice, the amount of oil used and the choice of ingredients. A reasonable combination can avoid excessive heat.

1. Heat control:

A bowl of standard egg Fried Rice contains about 300-400 calories, which is equivalent to 1/3 of the recommended calories for a meal. During the weight loss period, it is recommended to control a single portion of Fried Rice with eggs within 150g, accounting for about half of the ordinary rice bowl. Using a non stick pan can reduce oil consumption to less than 5 grams and reduce approximately 50 calories. Paired with 200 grams of blanched broccoli or spinach, it can increase satiety and supplement dietary fiber.

2. Food Improvement:

Replacing white rice with brown rice or mixed grain rice can increase dietary fiber content and prolong digestion time. Adding diced mushrooms, carrots, and other vegetables during stir frying can not only increase the volume sensation but also supplement vitamins. Replace lard with olive oil to reduce intake of saturated fatty acids. It is recommended to choose a combination of 1 whole egg and 2 proteins for eggs to ensure protein intake and control cholesterol.

3. Eating time:

It is recommended to eat it 3 hours before bedtime to allow enough time for digestion. The metabolic rate at night is about 15% lower than during the day, and eating too early can lead to calorie accumulation. If you have an exercise plan in the evening, you can eat within 1 hour after exercise, at which point the muscles have a higher efficiency in absorbing glycogen.

4. Metabolic effects:

Consuming carbohydrates at night can stimulate insulin secretion, but moderate intake does not directly lead to fat accumulation. The key depends on the calorie deficit throughout the day. If the daily diet is properly controlled, Fried Rice with eggs of about 200 calories at night will not affect the weight loss effect. Paired with lean meat such as 30g chicken breast can reduce postprandial blood sugar fluctuations.

5. Alternative solution:

A better option is to replace white rice with cauliflower rice, which reduces calories by more than 60%. Tofu stir fried eggs paired with a small amount of buckwheat flour is also a high-quality alternative, providing an equal amount of protein but reducing carbohydrates by 50%. During the late night snack period, you can choose sugar free Greek yogurt with nuts, which can satisfy your appetite while avoiding the intake of refined carbohydrates.

It is not necessary to give up egg Fried Rice completely during weight loss, and the key is to control total calories and balance nutrition. It is recommended to consume it no more than twice a week in the evening, with a single serving containing 200 grams of low calorie vegetables such as cold cucumber. Developing the habit of taking a 20 minute walk after meals can promote food digestion and increase calorie expenditure. In the long run, establishing a sustainable dietary pattern is more important than strictly limiting a single food. Regular measurements of portions can be taken using a food scale, and an app can be used to record daily nutrient intake.