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 amino acids, which can enhance satiety and promote metabolism, but attention should be paid to factors such as consumption time, intake, pairing, individual differences, and cooking methods.

1. Consumption time:

It is recommended to consume boiled eggs 2-3 hours before bedtime. The digestive function slows down at night, and eating too early may increase gastrointestinal burden, while eating too late may affect sleep quality. Protein digestion and absorption take 4-6 hours, and a reasonable time arrangement can avoid heat accumulation.

2. Intake:

Healthy adults are recommended to consume 1-2 boiled eggs per night. A single egg contains about 70 calories, and excessive intake can lead to excessive calorie intake. Individuals with high cholesterol levels should limit their intake to no more than one per day to avoid affecting their blood lipid levels.

3. Matching method:

It is recommended to pair with dietary fiber foods for consumption together. You can combine eggs with low sugar vegetables such as cucumber and tomato, or match half bowl of oatmeal Congee. Avoid eating high carbohydrate foods such as rice and noodles together to prevent insulin fluctuations from promoting fat synthesis.

4. Individual differences:

Individuals with gastrointestinal sensitivity should consume with caution. Egg protein may stimulate gastric acid secretion, and patients with chronic gastritis are recommended to choose steamed egg custard. People who exercise and gain muscle can increase their protein intake to 2-3 and reduce egg yolk intake to control cholesterol.

5. Cooking method:

Boiling water is the best cooking method. To avoid adding extra oil during frying, the cooking time should be controlled at 8-10 minutes to maximize the retention of nutrients. Add a small amount of black pepper or vinegar for seasoning, but avoid using high sodium soy sauce or salad dressing. During the weight loss period, the evening diet should follow the principle of low calorie and high protein. In addition to boiled eggs, you can also choose sugar free yogurt, chicken breast and other foods. Combining 30 minutes of gentle exercise such as walking or yoga can accelerate nighttime fat metabolism. Long term weight control individuals should establish a regular sleep schedule and ensure 7-8 hours of sleep to promote leptin secretion. If there is persistent hunger, it is recommended to consult a nutritionist to adjust the daily diet structure instead of simply increasing evening meals.