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

During the weight loss period, boiled eggs can be consumed in moderation at night. Eggs are rich in high-quality protein and essential nutrients, which can provide a sense of fullness without significantly increasing calorie intake, making them a suitable choice for light meals at night. The key to weight control lies in the balance of total calories and the combination of nutrients. The intake of boiled eggs should be considered in conjunction with individual metabolic rate, daily dietary structure, and exercise expenditure.

1. Protein advantage:

The protein digestion and absorption rate of boiled eggs is as high as 91%, and its amino acid composition is highly matched with the human body's needs. Protein has a high molecular weight and a slow gastric emptying rate, which can prolong satiety time by 3-4 hours and effectively reduce nighttime snack intake. A standard egg contains about 6 grams of protein, which is equivalent to only 70 calories, making it a typical low calorie, high nutrient food.

2. Metabolic promotion:

Branched chain amino acids in eggs can activate the mTOR signaling pathway, promoting muscle protein synthesis. An increase in muscle mass can increase the basal metabolic rate by 5-8%, which means consuming an additional 80-120 calories per day. Choline in egg yolks can also promote liver fat metabolism and help reduce visceral fat accumulation.

3. Stable blood sugar:

The glycemic index of eggs is close to zero, and it will not cause severe fluctuations in insulin. Compared to carbohydrate based late night snacks, consuming eggs results in a stable blood sugar curve, which can prevent accelerated fat synthesis at night. It is particularly beneficial for obese individuals with insulin resistance.

4. Nutrient density:

Egg yolks contain 12 vitamins and 13 minerals, including the B vitamins that promote fat metabolism and selenium that maintains thyroid function. phospholipids can emulsify fats and aid in the absorption of fat soluble vitamins. This nutritional density makes eggs an ideal alternative to high sugar snacks.

5. Eating advice:

It is recommended to choose boiling or steaming methods to avoid frying and adding extra oil. Eating with 200 grams of green leafy vegetables can increase dietary fiber intake and form a more complete amino acid profile. Individuals with abnormal kidney function should follow medical advice to control the total amount of protein, and patients with hypercholesterolemia should consume no more than one egg yolk per day.

It is recommended to pair boiled eggs with moderate exercise in the evening, such as taking a 20 minute walk after meals, which can enhance the heat effect of food. Pay attention to the protein complementarity between eggs, soy products, and dairy products, and avoid long-term single intake. Individuals with special metabolic disorders or allergies to eggs should adjust their diet plan under the guidance of a nutritionist. Maintaining a regular schedule and sufficient sleep can also help improve weight loss efficiency. It is recommended to go to bed before 23:00 to maintain a normal rhythm of leptin secretion.