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If you're just starting the keto diet, then you probably have a lot of questions...
One of the most common questions, in the beginning, is about eggs! Things like 'are brown ones better?', 'are they keto-friendly?', and 'how many can I eat?'
And let’s face it: Nobody agrees on eggs!That's why we make this work easier for you...
Are eggs keto-friendly?
Yes, absolutely!
In fact, they aren’t just keto-friendly; they’re a key component of the Keto diet. They’re packed with a wide variety of nutrients including protein, healthy fats, vitamins, and minerals.
Plus, eggs have often been labeled a superfood for their many benefits. 🌟
Egg nutrition information
While it’s possible to eat a low-carb diet without including eggs, there’s a reason eggs are featured in so many keto recipes.
According to the U.S. Department of Agriculture (USDA), one egg contains:
- 84 calories
- 8.3g protein
- 5.7g fat
- 0g carbs
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
They also contain a good amount of vitamin K, vitamin B6, calcium, and zinc.
Additionally, the yolk has cholesterol and fat-soluble vitamins like vitamins D and E, as well as essential fatty acids.
Since they have an excellent macronutrient split, eggs fit very well into a ketogenic diet. Keto requires that you minimize your carbohydrate intake and pump up your fat consumption, so you can achieve ketosis. This is where your body burns fat for energy, instead of carbs.
So now, you're probably feeling ready to add eggs to your keto diet! But you’re probably wondering, how many eggs can you have per day? Is binge eating on eggs going to help with weight loss? Or is it unhealthy?
We’re going to answer that for you...
How many eggs per day can someone eat on the keto diet?🤔
There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet.
But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.
The more important lesson we can extract is that eggs are excellent for a ketogenic diet. However, if you want to include more eggs in your daily diet, a rough goal of 1 to 3 eggs per day (whether alone or in other keto-friendly meals) is a great place to start.
But what about cholesterol?
It's understandable that almost everyone worries about the 186 grams of cholesterol present in egg yolks.
However, countless studies have proven that the kind of cholesterol present in eggs only increases HDL (the good kind of cholesterol), and very rarely do they increase LDL (or the bad kind of cholesterol). ✅
Unless you have a specific medical condition that tightly restricts cholesterol intake, you don’t have to worry about the cholesterol in eggs!
FAQs
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.
How many eggs should I eat a day on keto? ›
Eggs, being naturally low in carbs and high in both protein and healthy fats, fit the bill perfectly. There's no one-size-fits-all answer to the question “how many eggs per day can some eat on a keto diet?” But generally, sticking to about 2-3 eggs per day should keep you on the right track.
What is the egg fast for 3 days on keto? ›
BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.
How much weight can you lose in 2 weeks on the egg diet? ›
Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.
Is 6 eggs per day too much? ›
Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.
How many scrambled eggs can I eat for keto? ›
We'll also share some great low-carb egg-based keto recipes. 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.
Can I eat bacon and eggs everyday on keto? ›
Bacon and eggs is a staple ketogenic breakfast for many people on the keto diet, so I figured I'd add this in here to really let you take it to the next level! The key to great scrambled eggs is to never overcook, and always add more richness to them.
What are the side effects of keto egg fast? ›
Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.
Can you lose 3 pounds a week on keto? ›
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
What common foods are keto-friendly? ›
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
The combination of eggs with these things can be harmful to health.
- Dairy Products. Eggs should not be eaten with soy milk. ...
- Soy milk. Many people like to eat eggs or omelettes with tea for breakfast. ...
- Tea. ...
- Sugar.
Yes, eggs have a useful role to play in a healthy balanced diet for weight loss. Eggs are relatively low in calories (there are 66 calories in a medium size egg) and are nutrient-dense, providing high quality protein as well as a range of vitamins and minerals.
What to eat instead of eggs? ›
Egg Replacements
| Alternative (equal to 1 egg) | Best In … |
|---|
| 1/4 cup applesauce or fruit | Baked goods |
| 1/2 cup silken tofu | Baked goods, creamy sauces, pie fillings |
| 1/2 cup firm tofu | Patties, scrambles, sandwiches, fried rice/stir-fries |
| 2 tablespoons corn starch/corn flour/wheat flour | Gravy, sauces, soups, stews, puddings |
6 more rowsApr 4, 2024
There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.
What is the side effect of eating eggs every day? ›
Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, which can predispose an individual towards the risk of cardiac disorders. Consuming eggs in excess can result in weight gain due to the high amount of saturated fats.
Are boiled eggs keto friendly? ›
At only 0.72g of carbs per 100g, eggs can be a great choice for those limiting their carb intake. Eggs are staunchly squared away at the low end of the carbohydrate spectrum! You can definitely eat eggs on keto, boiled or otherwise.
Can I eat 3 eggs in keto? ›
To calculate your egg intake, it's crucial to assess your daily macronutrient goals. For most individuals following a keto diet, aiming for 1-3 eggs per day is a reasonable range.
Can I eat 3 times a day on keto? ›
There are no limitations or rules about meal patterns. Besides, each individual is different. You only have to be careful not to keep yourself too hungry in between meals. If you do this, you will overeat later.
How many eggs are in a keto breakfast? ›
There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.
Is it safe to eat 4 eggs a day? ›
Most healthy adults can consume 4 eggs per day with no problems at all. How many eggs you consume depends on your size and daily caloric needs, but 4 eggs a day is not too many.
