Can I have egg Fried Rice to lose weight at night

In the evening, you can eat an appropriate amount of Fried Rice with eggs, but you need to control the amount and match with vegetables. The calories of Fried Rice with eggs are mainly affected by the amount of rice, oil and ingredients. The health improvement methods include reducing oil and salt, increasing protein and dietary fiber.

1. Heat control:

A bowl of standard egg Fried Rice contains about 400-500 calories, which is equivalent to 60% -70% of the recommended calories for adults for dinner. During weight loss, the portion size can be reduced to about 200 calories per half bowl, using olive oil instead of regular cooking oil to reduce saturated fat intake, and eggs to provide high-quality protein to enhance satiety.

2. Nutrition improvement:

The proportion of carbon and water in traditional egg Fried Rice is too high. It is recommended to add vegetables such as broccoli and carrot cloves to increase the content of dietary fiber. Every 100 grams of vegetables can increase 2-3 grams of fiber and slow down the rate of blood sugar rise. Replacing white rice with brown rice or mixed grain rice can lower the glycemic index and reduce fat synthesis.

3. Eating time:

Eating 3 hours before bedtime is more conducive to metabolism. When the activity level decreases at night, insulin sensitivity is higher, and eating too early or too late can easily lead to excess energy. It is recommended to consume it between 18-19 pm and leave enough time for digestion to avoid affecting sleep quality.

4. Matching suggestions:

Eating egg Fried Rice alone is easy to lose nutritional balance, and can be paired with cold cucumber, tomato tofu soup and other low calorie side dishes. The combination of protein and fiber can prolong gastric emptying time and avoid nighttime hunger. Avoid pairing with high sodium and high-fat ingredients such as sausages and cured meats.

5. Alternatives:

The better choice is to use cauliflower chips instead of rice to make "fake Fried Rice", reducing the heat by more than 50%. Alternatively, choose steamed egg custard with a small amount of mixed grain rice to satisfy cravings while reducing oil intake. Whey protein drinks are also a low calorie, high protein evening snack option.

It is not necessary to completely ban egg Fried Rice during weight loss. The key is to control the total calorie intake and nutrition balance. It is recommended to consume it no more than twice a week in the evening, with a single serving size controlled within 150 grams, and accompanied by a 30 minute walk to aid digestion. In the long run, cultivating a light diet habit is more important than limiting a single food. You can keep a diet diary to observe your body's reactions and find a personalized plan that suits you. If the weight continues to not decrease, potential metabolic problems such as thyroid function and insulin resistance need to be investigated.