Can people who are trying to lose weight eat boiled eggs at night

During weight loss, you can eat boiled eggs in moderation at night. Boiled eggs are rich in high-quality protein and have low calories, which can help increase satiety and maintain muscle mass. However, attention should be paid to consumption time, pairing methods, and individual metabolic differences.

1. Nutritional advantages:

Boiled eggs are a typical high protein, low calorie food, with each egg containing about 6 grams of protein and only 70 calories. Protein digestion is slower, which can prolong gastric emptying time and reduce nighttime hunger. The lecithin in egg yolk can also promote fat metabolism and is suitable as a weight loss meal.

2. Consumption time:

It is recommended to consume 2-3 hours before bedtime to avoid eating before bedtime and affecting digestion. Slow metabolism at night, premature or late intake may increase the risk of energy storage. Pairing with a small amount of vegetables such as cucumbers and tomatoes can further increase dietary fiber intake.

3. portion control:

Healthy adults are recommended to eat 1 whole egg or 2 proteins per night, and those with high cholesterol should prioritize protein. Excessive intake may lead to excessive calorie intake, especially when the daily diet already includes other high protein foods, and egg intake should be reduced accordingly.

4. Metabolic differences: People with lactose intolerance or egg allergy should avoid consuming [SEP]. Some people have decreased insulin sensitivity at night, and blood sugar fluctuations after consuming protein may affect sleep quality. In such cases, it is recommended to include eggs in breakfast or lunch.

5. Cooking precautions:

Strictly use boiling method to avoid cooking methods such as frying eggs and stir frying eggs with added oil. The cooking time should be controlled at 8-10 minutes. Excessive heating can cause protein denaturation and affect absorption rate. refrigerated eggs need to be thoroughly heated to kill Salmonella. During the weight loss period, the evening diet should follow the principles of low GI and high protein. In addition to boiled eggs, sugar free Greek yogurt, chicken breast and other foods can also be chosen. In the long run, establishing regular three meal habits is more important than single food choices. It is recommended to combine aerobic exercise and strength training to improve basal metabolic rate. If there are underlying diseases such as thyroid dysfunction, it is necessary to adjust the diet plan under the guidance of a nutritionist. When observing weight changes, it is recommended to weigh at a fixed time every week to avoid misjudgment caused by fluctuations in water content.