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.
Key Takeaways
- Eggs are keto-friendly and safe to eat when you’re on the ketogenic diet.
- Eggs are low in carbs while containing high amounts of protein and healthy fats.
- You can have 6 to 7 eggs every day while on the keto diet.
Curious about which keto-friendly meals match your preferences? Take our Keto Quiz to find out! to answer a few questions and receive personalized meal recommendations tailored to your keto diet
Are Eggs Keto & Can You Eat Eggs on Keto?
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:
- Calories: 72
- Protein: 6 grams
- Fat: 5 grams
- Carbs: less than 1 gram
- Selenium: 28% of the daily value (DV)
- Choline: 31% of DV
- Vitamin B12: 21% of DV
- Vitamin B2: 16% of DV
- Vitamin D: 6% of DV
- Iron: 5% of DV
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.
Do Hard-Boiled Eggs Break Ketosis?
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.
Related: What Is Keto Flu and How to Reduce Its Symptoms?
How Many Eggs a Day Can I Eat on a Keto Diet?
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.
Can You Eat Eggs Daily When on the Keto Diet?
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.
How Many Carbs Are in an Egg?
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.
What Is the Keto Egg Fast Diet?
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.
How Many Eggs Can You Eat on a Keto Egg Fast Diet?
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.
How Long Can I Do the Keto Egg Fast?
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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Related: Keto No-Go - What Can You Not Eat On Keto?
Keto Egg Recipes & Low-carb Meal Ideas with Eggs
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.
Breakfast
Eggs, bacon & veggies
Ingredients:
2 Eggs
Keto bread
2 slices of Bacon or smoked ham
½ Spinach or ½ cup mushroom
1 tbsp white vinegar
Nutritional information:
Calories: 459
Protein: 18.9g
Fat: 42g
Carbs: 3.2g
Lunch
Ground beef omelet
Ingredients:
2 large eggs
1 cup ground beef
1 cup cheddar cheese
1 small onion
Salt to taste
Nutritional information:
Calories: 400
Protein: 16.7g
Fat: 11g
Carbs: 3.8g
Dinner
Keto egg drop soup
Ingredients:
4 large eggs
4 cups of low-sodium chicken soup
4 tsp coconut aminos
8 medium-sized mushrooms
Nutritional information:
Calories: 112
Protein: 10g
Fat: 6g
Carbs: 5g
Curious about which keto-friendly meals match your preferences? Take our Keto Quiz to find out! to answer a few questions and receive personalized meal recommendations tailored to your keto diet
Benefits of Eating Eggs
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:
- Eggs are rich in vitamins A, B5, B6, B12, D, E, and K, calcium, zinc, phosphorus, etc.
- Eggs contain High-Density Lipoprotein (HDL), which lowers the risk of heart disease, cholesterol, and other health issues.
- Eggs yolk are rich in lutein and zeaxanthin, which help reduce the risk of cataract and macular degeneration.
- Eggs contain high amounts of Omega-3 fatty acids, which are good for our heart and brain health.
Cons of Eating Eggs
Even though eggs are a nutritient-dense type of food, overconsumption may lead to health issues like:
- It may raise your cholesterol levels in some individuals.
- Eating too many eggs can also lead to digestive issues, like constipation or bloating, due to their low fiber content.
- According to a study, over-eating eggs may induce the risk of developing type-2 diabetes.
- The presence of progesterone in eggs can cause face acne, as well.
Related: How Many Carbs a Day on Keto? Maximize Your Results
How Many Eggs per Day Can You Eat on a Keto Diet? FAQs
Q: Can you eat as many eggs as you want on keto?
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.
Q: Can I eat 10 eggs a day on keto?
A: Yes, you can eat 10 eggs a day, short-term, especially if you're on a keto egg fast diet.
Q: How many calories are in an egg?
A: An egg contains approximately 70 to 80 calories. The content can vary slightly depending on the size of the egg.
Q: Does the egg diet work for weight loss?
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.
Related: Scallops: The Complete Guide - All You Need to Know
Conclusion
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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