Is steamed egg a fat reducing meal

Steamed eggs can serve as the core protein source for weight loss meals. Steamed eggs have the characteristic of high protein and low calories, containing only about 60 calories per 100 grams, while providing 6 grams of high-quality protein, suitable for consumption during the weight loss period. Its weight loss advantages are mainly reflected in five aspects: strong protein satiety, low fat content, complete retention of nutrients, healthy cooking methods, and flexible combination.

1. High satiety:

Egg protein digestion and absorption are slow, and can last for 3-4 hours to maintain satiety. Research has shown that eating eggs for breakfast can reduce daily calorie intake by 18%. Among them, egg white protein can stimulate the secretion of cholecystokinin, which directly acts on the hypothalamic satiety center. Compared to carbohydrates of the same calorie content, protein foods can prolong gastric emptying time by more than 30%.

2. Low fat characteristics:

After steaming whole eggs, the fat content is about 5 grams/100 grams, of which monounsaturated fatty acids account for more than 60%. Using water-resistant steaming can reduce the degree of cholesterol oxidation in egg yolks by 80%, avoiding the additional oil produced by frying eggs. Suggest pairing with dietary fiber ingredients such as spinach to further reduce fat absorption rate.

3. Nutritional retention: When heated with steam at 100 ℃ for 10 minutes, the retention rate of vitamin B2 reaches 92% and the retention rate of folic acid is 85%, which is much better than frying and cooking. Phospholipids can be preserved intact during the steaming process, and this emulsifier can promote fat metabolism. The cysteine in steamed eggs can also assist in liver detoxification function and help clear metabolic waste during the fat loss period.

4. Healthy cooking:

The steaming process does not require the addition of cooking oil, reducing approximately 50 kcal/100g of additional calories compared to scrambled eggs. Experimental data shows that the production of advanced glycation end products (AGEs) in steamed eggs is only one-third of that in fried eggs, which accelerates the aging of adipocytes. It is recommended to use ceramic bowls for steaming to avoid nutrient loss from metal containers.

5. Flexible pairing:

Basic steamed eggs have a calorie content of about 80 calories per serving, which can be increased to 120 calories with shrimp but increases protein by 8 grams, making it suitable for supplementing after exercise. Adding lactone tofu can keep the calorie intake below 60 kcal per serving. Be careful to avoid adding high sodium ingredients such as ham sausages. You can use diced mushrooms to enhance the flavor without increasing calories.

It is recommended to choose steamed eggs, which have a 20% higher content of omega-3 fatty acids than regular eggs. The preferred staple food for steamed eggs is low GI coarse grains such as oats, and it is recommended to choose 200g boiled broccoli or asparagus as vegetables. Sports enthusiasts can add 10 grams of whey protein powder to steamed eggs to increase protein content. Please note that the daily intake of whole eggs should not exceed 2. For those with hypercholesterolemia, it is recommended to use a ratio of 3 egg whites and 1 egg yolk. The steaming time should be controlled at 8-10 minutes, as excessive heating can cause protein coagulation and affect absorption. Regularly changing the combination of ingredients can avoid nutrient monotony, such as rotating the use of different protein sources such as clams and chicken breast mince.