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 low in calories, which can help increase satiety and maintain muscle mass. However, attention should be paid to factors such as consumption time, pairing, individual metabolic differences, total calorie control, and digestive function.

1. Consumption time:

It is recommended to consume boiled eggs 2-3 hours before bedtime. Protein digestion takes 3-4 hours. Eating too early may affect sleep quality, while eating too late increases the burden of nighttime digestion. Research shows that moderate protein intake before bedtime can promote nighttime muscle repair, but it is important to avoid consuming high carbon foods together.

2. Nutritional pairing:

Eating boiled eggs alone may result in imbalanced nutrition. It is recommended to pair them with 200 grams of blanched spinach or half a cucumber. The combination of protein and dietary fiber can prolong satiety time and reduce glycemic index by 40%. Avoid pairing with high-fat condiments such as salad dressing, and use black pepper or lemon juice for seasoning.

3. Metabolic Differences: For individuals with a basal metabolic rate below 1200 kcal, it is recommended to limit boiled eggs to no more than one. Individuals with thyroid dysfunction should consult with those with abnormal protein metabolism, as they may experience nocturnal indigestion. For those with a large body weight, it can be appropriately increased to 2 proteins.

4. Heat control:

A single boiled egg is about 70 kcal and needs to be included in the daily heat budget. If you have already consumed 150 grams of chicken breast meat for dinner, it is not recommended to eat extra eggs. Those who adopt intermittent fasting should ensure that the feeding window period does not exceed 8 hours to avoid disrupting their biological clock during nighttime eating.

5. Digestive considerations:

Chronic gastritis patients are recommended to choose egg custard instead of whole eggs. There are individual differences in the impact of cholesterol in egg yolks on blood lipids, with individuals at high cardiovascular risk consuming no more than 4 whole eggs per week. Lactose intolerant individuals can use boiled eggs as a substitute for dairy products as a source of protein for the evening. From a nutritional perspective, boiled eggs are a high-quality nighttime protein supplement option, but they need to be adjusted in conjunction with the daily dietary structure. It is recommended to maintain a daily protein intake of 1.2-1.6 grams per kilogram of body weight during weight loss, distributed to each meal. Combining a 30 minute evening walk can improve protein utilization and avoid prolonged sitting. Individuals with special conditions such as chronic kidney disease should adjust their egg intake under the guidance of a nutritionist. Long term healthy weight loss requires the establishment of a balanced dietary pattern, rather than a single food restriction.