Eggs are one of the most convenient and healthiest foods on the planet, and they are considered a staple food for keto diet followers. Given the restricted and strict guidelines of the keto diet, an egg is probably the only food item that entirely fulfills the norms: low carb, high fat, and protein source. So it is clear that keto followers can eat eggs almost every day, but how many eggs per day can someone eat on Keto diet?
Key Topics in this how many eggs per day can someone eat on Keto diet article:
- Egg Nutrition Information
- Benefits of eggs
- How Many Eggs Per Day Can You Have On Keto?
- Are eggs keto-friendly?
- What is an egg fast?
- Will Eating Eggs Help You Lose Weight On Keto?
Egg Nutrition Information
An egg is considered nature's original superfood that has been a part of a diet for decades. They are beneficial in promoting good health as they are a rich source of fats, proteins, and 13 essential vitamins and minerals such as:
- Folate: 5% of the RDA
- Vitamin B2: 15% of the RDA
- Vitamin A: 6% of the RDA
- Selenium: 22% of the RDA
- Phosphorus: 9% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Decent amounts of vitamin B6, vitamin E, vitamin D, vitamin K, zinc, and calcium.
Eggs are also an excellent source of trace elements and nutrients not produced by a body but are very important to maintaining our health.
Benefits of eggs
- The good cholesterol
Good cholesterol or high-density lipoprotein is essential in decreasing the risk of heart diseases and stroke. It is crucial to maintain high HDL levels, which eggs can do for you. Research studies show that HDL increases by 10 percent if you eat two eggs per day for six weeks.
- Source of choline
Choline is an essential nutrient, but the body cannot produce it, so we eat choline-rich foods. Choline is necessary for making cell signaling molecules, cell membranes, and other functions. Whole eggs are one of the best sources of choline, as a single egg can provide 100 mg of this essential nutrient.
- Good for eye health
Aging can severely affect a person's eyesight and significantly increase the risk of macular degeneration and cataracts. Several compounds may help reduce the risk of these disorders, such as zeaxanthin and lutein. Both are vital antioxidants, and they accumulate in the eye. Studies also support that adequate concentrations of these antioxidants can significantly decrease the risk of eye disorders linked with aging. Eggs are the best source of these two antioxidants. Research shows that eating 1.3 yokes of egg per day for four weeks can increase levels of lutein (28-50%) and zeaxanthin (114-142%) in the blood.
- Amazing source of amino acids
Protein is one of the main building bricks of our body. An egg is a good source of protein as a single large provides six grams of it. It also offers the proper ratios of essential amino acids that are not produced by our body but we need them. Eating healthy amounts of protein has been linked with low blood pressure, good bone health, and weight loss, to name a few.
- May reduce the risk of stroke and heart disease
For many years eggs have been unfairly treated. Many people fear eggs because of the amount of cholesterol in them. However, many studies have examined the relationship between heart diseases and eggs. For example, a review with 263,938 participants found no association between the risk of stroke and heart disease and intake of eggs.
How Many Eggs Per Day Can You Have On Keto?
On a keto diet, you can eat as many eggs as you like. But make sure to keep your macronutrient ratio and calorie count in check, especially if your motivating factor is weight loss. You would be surprised to know that some avid keto diet followers report eating 30 eggs in a day. It is a radical number for many people, and it also means that you will only be eating eggs the whole day, which is possible but not very good.
As eggs are a keto-friendly food, you can include 3 to 6 eggs in your daily diet instead of eating eggs the entire day. People with congenital or hereditary heart disease must consult a physician before eating 3-6 eggs a day.
Keto egg recipes
You can eat the eggs alone, scramble them, boil them, add a salad, or check out keto-friendly egg recipes below.
- Keto casserole- broccoli, Italian sausage, olive oil, eggs, red bell pepper, turmeric,
- Egg bacon muffin-Bacon, almond flour, eggs, garlic powder
- Egg muffin-Whole nuts (almonds or hazelnuts), eggs, stevia
- Omelet- mushroom, avocado bacon, milk, chives
Are eggs keto-friendly?
An egg is a keto-friendly food because its macronutrient split perfectly suits the keto diet. One egg provides less than 1 gram of carbohydrate, 6 grams of protein, and 5 grams of fats, making it an ideal food choice for keto followers. Studies have found that eggs trigger hormones in our bodies that produce a feeling of fullness and satisfaction. However, it is essential that you eat whole eggs rather than only egg whites, as most of the nutrients offered by eggs are stored in the yolk. While an egg's nutritional profile matches a keto diet's prescribed ratio of macronutrients, it also provides a variety of essential nutrients to maintain optimal health.
What is an egg fast?
Keto egg fast is a short-term aggressive fasting scheme that primarily consists of eggs and other healthy fats. The main reason for employing it is to overcome weight loss plateaus.
The following rules are involved in keto egg fast:
- Consume six eggs a day
- Meals should be separated by 5 hours
- For every egg, eat 15 grams of butter or 28 grams of full-fat cheese.
- Drink at least eight glasses of water a day
- A fast keto diet lasts only for 3 to 5 days
Will Eating Eggs Help You Lose Weight On Keto?
For weight loss, keto egg fast works incredibly. And fast on a keto diet also induces ketosis, the fat-burning process. It is helpful for weight loss because it can reduce your appetite. Studies also show that eating eggs can make you feel full for longer. In this way, you will consume few left calories per day, which may lead to weight loss. As fast egg limits the number and variety of food allowed for the keto diet, it reduces your daily calorie intake. Studies also found that egg fasts may help promote belly fat loss and reduce insulin resistance.
An egg is a superfood that fits perfectly the keto diet macronutrient ratio, and it makes it a fantastic food item for keto diet followers. An average person can eat 3 to 6 eggs a day on a keto diet. We advise you to consult your health condition before consuming eggs daily if you have a family history of heart disease.
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