A Ketogenic Diet is often known as Keto and explained as a program that involves such low carbohydrate concentrations. It places the body into a metabolic state called Ketosis in which fat instead of carbs and sugar is burned for energy.
Keto, which has attracted many celebrity followers and quantities of research, is a diet that has attracted some of the most buzzed and unlike a calorie-controlled diet, it is important that once you get into Ketosis you stay Ketogenic for at least a week to reap the full benefits.
How Many Eggs Per Day Can Someone Eat On A Keto Diet?
Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six (6) whole eggs per day. Packed with nutrients, eggs are widely available and versatile.
Eggs have often been labeled a superfood for their many benefits. Therefore, prepare Yourself and Start by making sure you rid yourself of any temptation by filling your cupboard, fridge, and freezer with Keto-friendly foods.
Also, note that “Keto Flu” is the name of any side effect some people get from going into Keto. However, Hannah Sutter describes this phase as “completely normal” when making a big change to your diet as “your body needs time to adapt.” She said: “Symptoms vary from person to person and may include a headache or feeling lethargic but they will pass.
Most people will start to feel the positive benefits of Keto, including feeling more energetic, reduced hunger, and better sleep quality, within three or four days.
Are Eggs Keto?
An egg fast is a short-term, restrictive ketogenic diet that includes mainly eggs, cheese, butter, or another fat source. Eggs are an extremely healthy protein source Because each large egg contains less than 1 gram of carbs and about 6 grams of protein. Therefore, eggs are ideal for keto. Eggs have been shown to trigger hormones that increase feelings of fullness.
In fact, they are not just keto-friendly but they are arguably even essential to this kind of diet. While it’s possible to eat a low-carb diet without including eggs, there is a reason eggs feature in so many keto recipes.
Eggs are already a great all-around food by themselves, no matter what kind of diet you’re on they’re not only affordable and widely available, but they are also packed with nutrients, versatile, and delicious. But if you’re aiming for a low carb, higher fat diet, then eggs quickly become a superfood.
The reason for this is that eggs have an excellent macronutrient split that fits very well into a ketogenic diet. Keto eating requires you to minimize your carbohydrate intake and pump up your fat consumption instead.
The goal is to achieve a state of ketosis (hence the name), where your body will look to burn fat for energy instead of the carbohydrates it usually relies on. A typical keto diet will require you to split your calories into something like 60-75% fat, 25-35% protein, and 5-10% carbohydrates. Most keto eating plans will fall within this range of values.
So, for example, a 2000 calorie diet will need around 135-165 grams of fat, 125-175 grams of protein, and 20-50 grams of carbohydrates. Protein and carbohydrates contain 4 calories per gram, while fat provides 9 calories per gram.
Macronutrients in a large-sized egg;
- Around 70 calories
- Almost 5 grams of fat
- Less than 1 gram of carbohydrates
- More than 6 grams of protein
In essence, an egg nutritional profile matches very well with a ketogenic diet’s prescribed macronutrient ratio: a roughly even amount of grams of protein and fat and, most importantly, minimal carbohydrates. One egg has a tiny amount of carbs, just 0.6g from the egg yolk and an even measlier 0.2g from the egg whites.
In addition, eggs also contribute several key minerals to your diet: calcium, phosphorus, zinc, potassium, magnesium, and iron. Eggs are also full of vitamins, including vitamin A, B-12, D, E, and K. Keto or not, eggs are simply just really good for you.
Eggs are a perfect fit for low-carb, high-fat with moderate protein levels. In fact, some people who are both avid keto dieters and egg lovers report eating up to 30 eggs in a day! That would total around 2100 calories with 150g of fat, 180g of protein, and less than 20g of carbs.
But realistically, 30 eggs a day is a radical number for the vast majority of people. This means eating eggs and only eggs for the entire day and possible, but definitely a challenge. 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 three eggs per day (whether alone or in other keto-friendly meals) is a great place to start.
Cholesterol Present In Eggs
People understandably worry about the 186 grams of cholesterol present in egg yolks. That’s around 60% of the recommended daily intake based on a 2000 calorie diet, and for many years, we’ve been told to keep our egg consumption low to avoid it.
However, countless studies have since proven that the kind of cholesterol present in eggs only increases HDL (the good kind of cholesterol). Very rarely do they increase LDL (or the bad kind of cholesterol), and when they do, they do so very slightly.
Unless you have specific medical conditions that tightly restrict cholesterol intake, chances are you don’t have to worry about the cholesterol in eggs. Similar to the myth that fat is always bad, it’s something that’s been challenged by most up-and-coming nutritional experts.
So, no, you probably don’t need to take out the egg yolks to avoid the cholesterol. Not only is that the source of most of the egg’s vitamins and minerals, but it’s also where you get the generous amount of healthy fats you need for an effective keto diet.
What Is A Keto Egg Fast?
A keto egg fast is an aggressive short-term fasting scheme where you restrict your diet primarily to eating eggs, along with butter, cheese, or other sources of healthy fats. It’s become quite popular in some online keto communities, mainly employed to crack through weight loss plateaus or ‘reset’ ketosis after falling off the wagon.
The intended result is to achieve weight loss as quickly as possible and return to burning fat again – but like any other intensive fast or restricted diet, it’s a pretty extreme way of eating.
Rules to involved egg in fast:
- Eat at least 6 eggs or egg-based meals a day, if not more, ideally free-range pastured eggs
- These meals should not be more than 5 hours apart
- Eat a tablespoon (around 15g) of butter for every egg you eat. (Mayonnaise or other healthy fats can be a substitute)
- You can also eat up to 28g of full-fat cheese for every egg
- Have an egg within 30 minutes of waking up
- Refrain from eating anything within 3 hours of going to bed
- Drink a lot of water. Aim for 8 glasses
- A cycle should only last 3-5 days
It’s important to note that an egg fast (or any fast, really) can have a significant toll on the body. In other words, this isn’t something to attempt without sound medical advice!
Here is A Range Of Healthy Keto-Friendly Egg Dishes
- Low Carb & Keto Egg Recipes: Eating hard-boiled eggs all the time can quickly get tiring. In this dish, a few tasty recipes you can try, proving that going keto doesn’t need to be boring.
- Chinese Pork Omelet: This type of dish is so delicious and not boring at all with the addition of pork to make an omelet.
- Hot Smoked Salmon & Avocado Quiche: Eggs are already a protein powerhouse, and the addition of salmon takes it to the next level in this tasty quiche. Avocado and salmon deliver a triple dose of healthy fats, making this the perfect keto meal for breakfast, lunch, or dinner.
- One-Pot Chicken Ramen: It is a family-friendly and low-carb ramen dish that is packed full of protein from chicken and hard-boiled eggs, making it a great one to include alongside a fat-focused meal. Also, it is a great way to include bone broth in your diet and only requires one pot to make, minimizing clean-up time.
- Homemade Keto Aioli: Here is something a little different; a keto-friendly and low-carb condiment that’s fantastic to have in your fridge. Not only is this keto aioli super versatile, but it also helps boost the fat content of your meals to hit those macro goals. Dollop this tangy, garlic-flavored aioli on cooked meats, keto-friendly salad, or just about anything.
Some people use eggs fast to help their body enter ketosis, before beginning a ketogenic diet. Also note that the egg fast is unsuitable for people with certain medical conditions like diabetes, eating disorders, cholesterol hyper-responders, and people without a gallbladder. It’s also inappropriate for people who cannot eat eggs, such as vegans, those with egg allergies, or those who avoid eggs for religious reasons.
How Does It Work?
- Ketosis occurs when your body has little access to glucose, it is a preferred fuel source. To compensate, your body makes ketone bodies out of fat and uses them as fuel.
- To reach ketosis, people typically need to eat 50 grams of carbs or less per day. They get the rest of their calories from a high-fat, moderate-protein diet.
- A ketogenic diet can aid weight loss by promoting feelings of fullness, restricting food options, increasing protein intake, and potentially decreasing fat storage.
- Some studies find out that ketogenic diets may promote more weight loss than conventional low-fat, low-calorie diets. However, an egg fast only lasts three to five days, so it may not be enough time for someone to reach ketosis. In some cases, it may take a week or longer to enter this state.
- The diet plan is more restrictive than conventional ketogenic diets, as it reduces the number of food items you can eat. This restriction can slash your calorie intake and further promote weight loss.
- Though an egg fast will help you lose weight, your overall results depend on several factors, such as your starting weight, height, age, gender, and total food intake. For instance, someone with a higher starting weight should expect to lose more fat than someone with a lower starting weight.