You have probably come across the ketogenic diet if you’ve been trying to shed some weight for some time. The popular keto diet involves consuming foods that are high in fat and protein but low in carbs. The carb intake reduction puts your body into a metabolic state called ketosis, during which your body burns more fat for energy, thereby maximizing weight loss.
Naturally, you may wonder if eggs, a breakfast staple, are keto-friendly? And if yes, how many eggs per day can you eat on a keto diet?
It’s totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
This way, you’ll be following a balanced ketogenic diet that provides you with all the nutrients your body needs.
So, read on to find out more about the pros and cons of eating eggs and the potential benefits of the keto diet. We’ll also share some great low-carb egg-based keto recipes.
Eggs are keto and you can surely eat eggs on keto, as they contain almost zero carbs and fit well with a low-carb diet like the ketogenic diet. Eggs contain essential vitamins, minerals and other micronutrients, including choline and selenium. And the best part is that they are packed with protein.
Eggs are also highly satiating, meaning they can keep you feeling full for longer. Additionally, eggs are high in healthy fats.
The nutritional content of a large egg is as follows:
Apart from the above, eggs contain other essential nutrients like vitamin K, vitamin E, zinc, calcium, etc., which aligns perfectly with the goal of the ketogenic diet - to enter ketosis in a healthy way without the risk of depleting your body of key vitamins and minerals.
Eggs are also one of the most versatile foods that can be prepared in varied ways without boring your taste buds.
No, hard-boiled eggs don't affect ketosis. The cooking method does not alter the carb content of eggs. Whether you prepare hard-boiled, scrambled eggs or an omelet, the egg-based dish will retain its high-protein and high-fat profile, as long as you don't combine it with any foods that are high in carbs.
You should ideally not eat more than 6 to 7 eggs a day to be on the safe side, if we consider the following ratio, associated with the keto diet, i.e. the consumption of about 60% fat, 30% protein and 10% carbs. However, the number of eggs that one can consume on a daily basis will be different for each person. Or in other words, it will depend on your individual dietary goals and requirements, as well as on what other sources of protein you are relying on.
Still, we can’t ignore the fact that egg yolks contain almost 186 grams of cholesterol, which can be a concerning factor for some.
However, studies have proved that egg yolks do not increase your LDL levels (bad cholesterol). Instead, they provide your body with HDL (good cholesterol). So, you can safely eat eggs without worrying about increasing your bad cholesterol levels if you don’t have high-cholesterol issues.
Yes, you can eat eggs daily on the keto diet. These healthy foods are suitable for daily consumption during keto because of the number of beneficial micronutrients they contain.
Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.
The eggs fast diet is a short-term diet plan that was developed around 2010 within the keto community. Simply put, a keto egg fast diet promotes the consumption of eggs and other healthy fats like butter or cheese, while excluding fruits and veggies from your menu.
Following a keto egg fast may not be everyone’s cup of tea since the diet is a bit too restrictive.
For example, one should consume whole egg within 30 min after waking, including 15 grams of butter or any other healthy fat every day, and eat an egg-based meal every 3 to 5 hours or so. To sum up, this can prove too much for people having a busy lifestyle.
The number of eggs you can eat during a egg fast diet completely depends on your individual body needs. It’s common to consume 6 to 10 whole eggs daily paired with other sources of fat.
Note that ideally, you should avoid eating at least three hours before bed if you’re on the egg fast diet.
The keto egg fast is a short-term dietary strategy, which is why it's called a fast. It should last anywhere between three to five days. It's essential to consult a nutritionist before starting an egg fast, especially if you have underlying health conditions.
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Now that you know that eggs are the perfect food to include in your keto diet, let's have a look at some nutritious egg recipes that are not only delicious but also easy to prepare.
Eggs, bacon & veggies
2 slices of Bacon or smoked ham
½ Spinach or ½ cup mushroom
1 tbsp white vinegar
Ground beef omelet
2 large eggs
1 cup ground beef
1 cup cheddar cheese
1 small onion
Salt to taste
Keto egg drop soup
4 large eggs
4 cups of low-sodium chicken soup
4 tsp coconut aminos
8 medium-sized mushrooms
Eggs are great to incorporate in a ketogenic diet not simply because their low-carb and high-protein content but also because of their numerous health benefits as follows:
Even though eggs are a nutritient-dense type of food, overconsumption may lead to health issues like:
A: Although there is no strict rule of how many eggs you can eat during keto, it’s not advisable to eat as many as you want. Consider your dietary requirements and the advice of your nutritionist.
A: Yes, you can eat 10 eggs a day, short-term, especially if you're on a keto egg fast diet.
A: An egg contains approximately 70 to 80 calories. The content can vary slightly depending on the size of the egg.
A: The egg diet can work for weight loss, but for the short term. The main goal of following the egg fast diet is to prepare your body for ketosis.
Eggs are the perfect food to incorporate in a ketogenic diet, no matter if you're having frittata, omlet, or an egg salad. Research shows that it is safe to eat from 3 to 6-7 eggs every day. However, it’s best if you consult with a nutritionist, in order to know how many eggs per day will be the right quantity for you, personally. This way, you’ll ensure that your diet not only meets your nutritional needs but also keeps unwanted health risksat bay.
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