How Many Eggs Per Day Can Someone Eat on Keto Diet?
Last Monday I went out grocery shopping with my friend Sarah. Nothing interesting about that, I know! But what caught me by surprise was the number of eggs she had put in her shopping cart! Sounds funny, right? But you would probably do the same if you knew the reason.
Understanding my looks, she said that she was on the keto diet! But, how many eggs per day can someone eat on keto diet? Is binge eating on eggs going to help her lose weight? Or is it rather pushing towards any health problem?
In today’s time, my friend is not the only person to hop on the keto train! It has gained mass popularity. And, so we need to know what we are following in the name of diet!
Table of Content
- 1 Keto Diet – What is So Special About It?
- 2 Health Benefits of Egg
- 3 Good Effects of Eating Eggs
- 4 How Many Eggs Are Too Many Eggs?
- 5 Negative Sides of Eating Too Many Eggs
- 6 FAQ
- 7 Conclusion
Keto Diet – What is So Special About It?
This is probably the nth article about keto on the internet. But, still, confusion entangles this diet. It is a low-carb, high-fat diet! It includes exchanging one’s carbohydrate intake with healthy fats. Through this, the body goes to a metabolic state called ketosis.
During this time, the body starts burning fat more efficiently. The fat in the liver shifts into ketones as well. And this gives energy to the brain. Easy to get sold once you read this information online, right?
It has been trendy for some time now because of the tremendous results that people have experienced. For example, the Keto diet efficiently lowered blood sugar, making it desirable to diabetic patients.
Health Benefits of Egg
You can already understand that a big part of this article is related to eggs. So, is egg keto-friendly? Keeping this answer for the next section, let’s first see the health benefits of an egg!
One medium egg (boiled) contains:
- 84 calories
- 8.3g protein
- 5.7g fat
- 1.6g sat fat
According To the Recommended Dietary Allowance (RDA), One Egg Contains:
- 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
- A good amount of Vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc
Both the white part and the yolk are equally healthy and nutritious. They have a high amount of proteins, vitamins, and minerals. Additionally, the yolk has cholesterol, fat-soluble vitamins like vitamins D and E. It also has essential fatty acids.
People around the world prefer eggs because of their versatile use. It also costs way less than other sources of protein. As a result, eggs work as a great item in every kind of diet. Furthermore, it is one of the healthiest choices for maintaining a good physique with high protein and good fat.
Good Effects of Eating Eggs
Eggs are immensely healthy. Almost every American has one egg per day. But how many eggs per day can someone eat on keto diet? Before we dig into that issue, let’s see some egg benefits first.
According to researchers, an average American eats 279 eggs in a year! So, the number is enormous, right? But, what are the benefits of eating eggs?
A few positive sides of including eggs in your meals are discussed:
HDL or good cholesterol is something that we all have read somewhere. So, this high-density lipoprotein lowers the risk of heart attack and stroke. Studies revealed that eating two days per day can increase HDL to a great extent.
Choline is an essential nutrient that you do not usually get. But, it is a significant substance. It helps to build cell walls. Choline also plays a vital role in creating signaling molecules in the brain.
Eggs have Lutein and Zeaxanthin. These two antioxidants are needed for maintaining good eye health. Egg yolks provide these, and they accumulate in the retina. Therefore, one can reduce the chances of cataracts and macular degeneration by these.
Eggs are a very fulfilling source of protein. They can accelerate the weight loss process with eggs. It also helps in building muscles. The lesser calories and higher nutrients make it a great weight loss ingredient.
How Many Eggs Are Too Many Eggs?
Nothing like eggs on a diet, right? But this is when the real question hit! How many eggs per day can someone eat on keto diet? Eggs are indeed good, but there is a fine line between eating healthy and exaggeration.
The first thing to remember is this is no competition for Guinness world records! It is essential to eat the amount your body requires. So, how much does the body need, and what is the limit?
In the keto diet, dieticians generally recommend 70 % to 80% of fat intake. Next in the line is the protein, covering 10% to 20% of the total calories on a day. And, the least amount goes to carbohydrate, which is not more than 5% to 10%.
In a 2000 calorie diet, this refers to 185 grams of fat, 75 grams of protein, and 40 grams of carbohydrate. One large egg of 50 grams can have around 75 calories. But, it has 5 grams of fat and 7 grams of protein. It also has 1.6 grams of saturated fat, which one should keep in mind besides the nutritional aspects.
Well, according to this calculation, it takes around 30 eggs in one day in keto! And, yes, that is a lot of eggs for one person! But, are these many eggs healthy for an average person to consume? Cholesterol levels might rise to a rate one can only imagine.
Also, you can have as many eggs as you want, but this might make your diet boring and monotonous. And, eggs are not the only thing that one eats in keto. If you try to follow this calculation, you might end up hating on your diet. For enjoying your meals, try to include different types of healthy fats. Avocado is one such example.
Negative Sides of Eating Too Many Eggs
We might have chanted the goodness of eggs too many times by this time! But, is that all? Is there anything else that you should know before entirely depending on eggs? The answer is “yes”!
People who are following the keto diet often do not prioritize the health concerns related to eggs. But, this is something one should look into. A few negative sides of eating a considerable amount of eggs are discussed:
The egg yolk is undoubtedly tasty, but it is also packed with fat. In addition, much of it contains saturated fat.
The cholesterol amount of eggs is also not less. One average-sized egg has 200 milligrams of cholesterol. The combination of fat and cholesterol can lead to risky cardiovascular diseases.
Well, this might not sound as serious as heart disease, but bloating can be a huge pain as well. In addition, eating too many eggs can result in an upset stomach and a bloated belly.
Initiate Insulin Resistance
Overindulging in any type of food is terrible for your health. Eggs are no different in this case. Eggs have fat in them, and this can influence the blood sugar level.
If you are a diabetic patient, consult with your doctor before including a considerable amount of eggs in your diet. It is best to cut down the consumption of eggs in case of existing type 2 diabetes. If you are still looking for answers to how many eggs per day someone can eat on keto diet, know that it may vary from person to person!
Are eggs good for weight loss?
Eggs have a high protein content. It helps to keep the stomach full for more hours than most other food. In addition, the protein in eggs increases metabolism. The rise of metabolism helps to burn more calories.
Eggs are a great source of protein and good fat. Professionals often recommend having eggs when someone is trying to lose weight. An egg is a low-calorie food item. Having three whole eggs might boost up your weight loss game to a few folds!
Is egg keto-friendly?
The Keto diet is a bit different from other diets. But, even though it is different, it supports eating eggs every day!
If you are looking forward to shedding some pounds, eat eggs on keto. Eggs are rather a staple in the keto diet. Include eggs in your breakfast to boost your metabolism. You can also add cottage cheese and nuts with your egg to make it taste better.
How many eggs for breakfast on keto?
Breakfast is one of the most important meals of the day. After not having anything all night, we all look for something fulfilling. Eggs can be an excellent choice for breakfast. Besides being healthy, you can cook eggs in many ways.
On keto, you can have 6 whole eggs for breakfast. But, make sure a professional is helping you in case of any other health issues. Regarding high cholesterol and cardiovascular problems, ask your doctor before including this many eggs in the diet.
What is the alternative of egg on Keto?
Eggs can get boring to have if you continue your diet for long. In that case, you can bring some changes to the diet. The following items can help you-
- Food made out of almond flour and coconut flour
- Different types of nut butter
- A handful of cashews, almonds, walnuts, pecans, peanuts, and macadamia nuts
- Seeds of sunflower
- Shredded coconut
- Ground flaxseed
- Chia seeds
So, How many eggs per day can someone eat on keto diet? We know that eggs are packed with a high nutritious value. But, the answer is not that simple. Diets like keto can work differently from one person to another.
Anyone with severe issues should start a diet only once they have talked to a health professional. Eggs work great in the keto diet, but it might not be the best selection for all. Instead, try to eat healthy by maintaining proportions. This will help you achieve your target faster and healthily. And, never forget all the goodness of eggs while you do so!