Is it okay to eat boiled eggs for weight loss at night

You can eat boiled eggs in moderation to lose weight at night. Boiled eggs are rich in high-quality protein and low in calories, which can enhance satiety. They are suitable as an evening snack during weight loss, but attention should be paid to the timing and pairing of consumption.

1. Nutritional advantages:

Each boiled egg contains about 70 calories, 6 grams of protein, and various vitamins. Protein digestion is slow, which can delay gastric emptying time and reduce nighttime hunger. The lecithin in egg yolk can also promote fat metabolism and avoid calorie accumulation.

2. Consumption time:

It is recommended to consume 2-3 hours before bedtime. Early intake may increase the daily calorie intake, while late intake may affect digestion. Paired with a small amount of vegetables such as cucumbers or tomatoes, it can control calories and supplement dietary fiber.

3. Ingredient control:

No more than 2 whole eggs or 3 proteins per night. Excessive intake may cause cholesterol burden, especially for those with abnormal blood lipids, egg yolk intake should be reduced. Protein can be used as a low calorie snack alone.

4. Alternative:

If you are tired of boiled eggs, you can choose Tea egg with less salt or steamed egg custard. Avoid high oil cooking methods such as frying eggs, as extra oil can significantly increase calories.

5. Special populations:

Kidney disease patients should limit their total protein intake, and gout patients should reduce their egg yolk intake. It is recommended that this group of people adjust their egg consumption under the guidance of a doctor. During the weight loss period, the evening diet should be based on the principles of low glycemic index and high protein. In addition to boiled eggs, 150g of sugar free yogurt paired with 10g of nuts or 200g of cold tofu salad is also a high-quality choice. Pay attention to maintaining a daily calorie deficit of 300-500 calories, combined with 150 minutes of moderate intensity exercise such as brisk walking or swimming per week, to achieve safe weight loss. Long term nighttime hunger sufferers can consult a nutritionist to develop personalized plans to avoid a decrease in metabolic rate.