How Many Eggs Per Day Can I Eat On Keto?

How Many Eggs Per Day Can I Eat On Keto? Are you struggling with the keto diet as well? Weight Loss is a tough journey full of hurdles, such as limited diet options. But not anymore! This article provides a detailed insight into the ketogenic diet, diet options, and some crazy egg recipes. So make sure to read till the end!

The only entity that unites the mindset of strict dietitians and health freaks is- Ketogenic diet or simply keto.

Not only does it serve as a golden recipe for weight loss, but it also provides tonnes of health benefits, including the reduced risk of many chronic diseases.

It works by shifting the body’s fuel intake from carbs to fats which then results in increased fat consumption by the body, thereby reducing considerable weight on a long-term basis.

On a molecular level, it breaks down fats into ketones which are small molecules circulating in the blood. These ketones then serve as the source of energy for the cells.

The ketogenic diet consists of a restricted, high fat diet, and so many people struggle in stocking up on the right raw materials. Eggs are one of the widely used ingredients for keto recipes, and eggs are the star of the show today!

Are Eggs The Right Choice for Keto?

Eggs are one of the healthiest and most versatile ingredients present on top of the keto diet checklist.

Their nutrient profile makes them the optimal keto choice, and so they are the staples of the keto diet.

They suit the keto principles by having high fat and low carb content, usually in a 5:1 ratio which is considered the ideal keto ratio.

Its high protein content also makes it perfect for any diet by making you feel full for longer periods of time.

Eggs are loved by the masses since countless quick and healthy dishes can be made out of them, and you always have some in your fridge. They are super cheap and take literally 5 minutes to cook.

7 Must-Know Benefits of Eggs on Keto Diet:

The benefits of eggs for the keto diet and a healthy body are endless, and the list goes on and on. Here are a few benefits of eggs for a healthy keto diet and efficient weight loss.

1. Eggs have just the right protein content for a ketogenic diet.They provide ample amounts of protein to build up muscle mass. For this reason, they are also consumed by athletes and bodybuilders in rather excessive amounts, which help build and strengthen their muscles whilst maintaining weight.
2. Eggs are loaded with calcium and so eating them every day can actually help you achieve stronger bones. Eggs help increase bone density which otherwise would be deprived due to the limited keto diet options, and you may end up suffering from low bone density leading to arthritis, osteoporosis, and many other diseases.
3. Eggs are also noticed to reduce belly fat real quick. Actually, they do not directly target belly fat. The science that lies under this is simple. Eggs help keep you full and reduce your appetite greatly for longer time periods. This contributes to exceptional fat burn, which usually starts at the belly area! By being consistent with keto eggs, you can lose noticeable belly fat on a long-term basis.
4. Eggs have the lovely quality of keeping your stomach full and thus reducing hunger pangs. They are widely used in keto due to their ability to reduce appetite, which in simple words means reducing weight while feeling less hungry.
5. Eggs contain heaps of antioxidants and vitamins that keep your skin fresh and glowy. Diet food often eliminates many necessary diet portions such as fruits and grains, so many people face noticeable dullness of skin. Eggs help balance this lack of nutrients since their yolks are brimming with nutrients, including Vitamins A, D, E, K, and B12, along with omega 3 fats. They also contain considerable amounts of zinc, calcium, phosphate, and many other important nutrients keeping your skin fresh and youthful. They are also exceptionally rich in choline, which is the main component of a neurotransmitter: acetylcholine. Adequate production of acetylcholine positively affects thinking, memory, cognitive ability, and muscle movement.
6. Eggs are full of lutein and zeaxanthin. These are antioxidants that help prevent cataracts and macular degeneration in the eyes. Eggs also contain vitamin A which is extremely beneficial for cornea health. All these factors help sharpen eyesight and reduce sight damage from the harmful blue light emitted from mobile phones, laptops, and computers.
7. Eggs contain ample amounts of Vitamin D. Another drawback of the keto diet, reduced essential elements, can be gotten rid of by consuming eggs. Vitamin D in eggs helps build bone matrix by promoting calcium absorption, thus leading to strong bones and teeth.

So How Many Eggs Should I Eat Per Day on Keto Diet? 

So if you are wondering about How Many Eggs Per Day Can I Eat On Keto? We have the answer right here! The number of eggs you consume per day depends on your weight, weight loss goals, cholesterol levels, and allergies(if any). Your dietitian would recommend the right portion size of eggs for you as per your health conditions since no diet plan is one fits all. However, the optimal choice of many is 3-4 eggs per day. You should also consume a tablespoon of high-fat butter along with each egg in order to balance the diet.

A majority of people are also trapped by a myth stating that egg yolks tend to spike cholesterol levels which is not the case. Egg yolks not only contain the major content of nutrients present in the whole egg but also have dietary cholesterol. It helps reduce the risk of plenty of cardiovascular diseases such as heart attack and stroke.

Egg Fasts:

A popular short-term version of the keto diet is an egg fast. It lasts for approximately a week and restricts you from consuming only eggs and some cheese and butter. It is often used before starting an actual ketogenic diet to help the body enter ketosis. But how many eggs per day can one have on keto eggs fast? Just like the actual keto diet, egg fast does have its own set of rules, such as having a minimum of 6 eggs per day and having one as soon as you wake up. You can also have an ounce of cheese per egg consumed. It also includes having meals at the scheduled time even if you do not feel hungry and many others; however, reasonable adjustments can surely be made. Here are some of the keto egg fast rules:

1. A minimum of 6 eggs is a must to be eaten every day.
2. Consume one tablespoon of healthy fat such as butter or cheese per egg. However, cheese should be limited to 3 ounces per day.
3. You should consume at least 1 egg within 30 minutes of waking up.
4. Eat an egg or egg-based meal every 3-4 hours to prevent constipation.
5. Drinking 6-8 glasses of water is also a must. It prevents constipation and serves many metabolic processes.
6. Limit your diet sodas to 3 cans a day. However, it is preferred to have only 1.
7. You can add the seasoning of your choice; however, avoid ketchup and other salad dressings since they contain a great amount of added sugar.

Keto egg fast has helped many people reduce weight down to their goals efficiently. However, if you suffer from hypertension, other cardiovascular diseases, or egg allergy, then you should consider the opinion of a doctor before opting for a keto egg fast.  

3 Very Common Egg Myths- Busted!

When it comes to eating eggs and an excessive amount of them, we hear heaps of myths every day. According to studies and professionals, most of these myths are actually mere myths and totally not true! Here are some of the most common egg myths:

“Eggs can increase cholesterol.”

This myth is the most common one, and as a by-product of this one, people often end up throwing away the precious egg yolks! Studies reveal that a healthy person has no negative effect of eggs, neither contributing to increased cholesterol nor any heart disease. Eggs have a high concentration of “Good fats,” which help prevent the increase of cholesterol and keep heart health in check.

“Eggs build up fats.”

Even though eggs contain high fat and protein content, they still do not end up building up layers of fats. Instead, they build muscles and keep you fuller for longer periods of time, thereby preventing unhealthy munching on high carb and sugary foods.

“You should not eat yolks.”

 It is extremely disappointing to hear people waste food. This myth has led to the wastage of heaps of precious egg yolks, which is sheer pointless. In fact, the yolk has a much greater amount of nutrients and antioxidants than egg whites. However, people already suffering from cardiac diseases should consult a doctor before consuming the keto egg diet or going on keto egg fast.

Keto Egg Recipes:

Here is a compilation of keto-friendly egg recipes that will surely blow you out with their insane flavor and delight, all while reducing your weight!

Keto Egg And Spinach Frittata:

This recipe is heavenly delicious with a delicate soft texture that melts in your mouth! It is an interesting keto breakfast that deliciously helps lose weight.  

Needed Ingredients

1. 8 eggs
2. 7 cups fresh spinach
3. 1 cup full fat cream
4. 1 cup cheese, preferably cheddar
5. Salt and pepper to taste
6. 1 cup sliced or diced sausages

Directions to Recipe:

1. In a frying pan, melt a tablespoon of butter and fry the sausages in it. Add spinach and fry until it wilts.
2. Now whisk the eggs, cream, salt, and pepper, or any other seasoning of choice.
3. Pour the egg mixture into a greased baking tin or muffin cup. Add in the sausages and spinach. Top off with cheese and put it in your oven preheated at 350°F or 175°C.
4. Bake for 20-30 minutes, and voila! Your frittata is ready to serve.

2. Keto Eggs And Smoked Salmon:

It is an egg-cellent keto egg lunch recipe that actually spices up the boring scrambled eggs in a unique and keto-friendly way.

Needed Ingredients

1. Four eggs
2. One and a half  tablespoon avocado oil/ butter
3. 60 grams smoked diced salmon
4. Seasoning to taste

Directions to Recipe:

1. Whisk the eggs in a bowl and add salt and any other seasoning of choice.
2. Heat a pan and add a tablespoon of avocado oil or butter. Pour the whisked eggs in it and cook on low heat while constantly stirring.
3. When eggs turn nearly semi-solid, add in your smoked salmon.
4. Serve with freshly cut cucumbers and a dash of roasted peanuts for the crunch.

3. Keto Egg and Zucchini Fritters

These fritters serve as a perfect dinner or snack satisfying your cravings while being suitable for a ketogenic diet. This recipe makes 7-9 fritters, and the ideal serving is 2 fritters.

Needed Ingredients

1. 2 large eggs
2. 2 zucchinis
3. 1-ounce almond flour
4. 3 ounces parmesan cheese
5. 2 tablespoons olive oil
6. Salt and pepper to taste

Directions to Recipe:

1. Grate the zucchinis and squeeze their liquid using a muslin cloth.
2. Combine zucchini, eggs, cheese, almond flour, and seasonings.
3. Allow it to sit for 10 minutes. This helps almond flour to soak moisture.
4. Heat oil in a nonstick pan and pour the fritter mixture in small batches.
5. Cook each side for 2-3 minutes on medium flame.
6. Serve hot with chopped parsley or sour cream. Enjoy!

4. Keto Egg Pumpkin Dessert

The pumpkin season is thriving, and so we should reap all its benefits, all while doing strict keto. This wonderfully layered keto egg and pumpkin dessert is so smooth and velvety filled with the goodness of heaven! This recipe is perfect for large gatherings since it serves 10-12. It does well in the refrigerator for 3-4 days, so why not keep it for yourself!

Needed Ingredients

For crust:

1. 2 large eggs
2. ¼ cup xylitol
3. ⅓ cup full-fat butter
4. 1 and a half cup almond flour
5. 1 teaspoon cinnamon

For the cheesecake layer:

1. 2 large eggs
2. ½ cup xylitol
3. 18 ounce softened cream cheese

For the pumpkin layer:

1. 15 ounce canned pumpkin
2. 3 egg yolks
3. ½ almond or soy milk
4. ½ cup xylitol
5. ½ teaspoon salt
6. 1 teaspoon cinnamon
7. 1 tablespoon gelatin
8. ¼ cup cold water
9. 1 and a half cups whipping cream

Directions to Recipe:

1. Preheat the oven to 350°F
2. For the crust: In a pan, heat xylitol and butter until they melt. Remove from heat and mix with almond flour and cinnamon.
3. Press into a baking pan and put in the oven for 10 minutes.
4. Now for the cream cheese layer, whisk eggs, xylitol, and cream cheese together until smooth. Spread over the crust and bake for another 10-15 minutes. Leave to cool.
5. Now in a pan, add the pumpkin, eggs, yolks, almond milk, xylitol, salt, and cinnamon. Heat while stirring until the mixture thickens. Remove from heat.
6. Dissolve gelatin in water and add to the pumpkin mixture.
7. Beat whipping cream until stiff peaks form and fold into the pumpkin mixture.
8. Now chill it or leave to set. You can garnish with whipped cream or nuts of your choice.
9. After it sets, cut it into squares and serve!

5. Keto Egg Muffins: The Perfect Snack

Yes, they definitely are the perfect keto snack! These veggie egg muffins are soft, chewy, and the perfect snack to have on a cozy rainy evening! This muffin recipe is super duper quick and easy, and you probably have all the ingredients in your fridge already! 2 of these mouthwatering muffins are an optimal serving.

Needed Ingredients

1. 5 eggs
2. 3 tablespoons heavy cream
3. ½ cup corn
4. ½ cup bell peppers
5. ½ cup of cheddar cheese, shredded
6. 1 tablespoon mayonnaise
7. ½ teaspoon mustard
8. 1/2 cup fresh parsley, chopped
9. Salt pepper or any other seasoning to taste

Directions to Recipe:

1. Preheat your oven to 180°C
2. Mix all the ingredients and pour into a greased muffin tray.
3. Cook in the oven for 20 minutes, and you are done!
4. Serve hot with or without your favorite dip!

How Many Eggs Per Day Can I Eat On Keto? Final Thoughts!

Investing in your well-being and fitness is mandatory and not a choice. The ketogenic diet is one of the most widely used methods of weight loss, and specialists swear by it! It is not only rapid and long-term but is also extremely healthy for the body.  It strengthens and speeds up the metabolic pathways, thereby contributing to efficient weight loss. Eggs are a staple of the keto diet due to their countless benefits, such as keeping the stomach fuller and revitalizing the skin. They help balance the very restricted keto diet and so help replace many nutrients and antioxidants.

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