While the practice of restricting yourself from certain foods, or abstaining from eating food all together has been done for many years, it can still be confusing to know what you can eat, and what you should avoid.
With most things on the internet contradicting themselves, finding the answer that you are looking for can be difficult.
This is especially true if you are on a keto-based diet and are hoping to lose weight in the process. This is because you have to stick to the rules, otherwise, you miss out on the overall benefits and will have to start again.
Speaking of benefits, you will still want to make sure you are getting the nutrients you need to be fit and healthy. eggs are full of healthy proteins, but often people are unsure as to how many they can eat while on a keto diet.
Fortunately, there is no limit to how many you can consume, so long as it fits with the number of calories you are restricting yourself to. In this article, we shall take a look at eating eggs on a keto-friendly diet in more detail.
Can You Eat Eggs On A Keto-Friendly Diet?
You might be surprised to hear this, but eggs are often recommended while on a keto-friendly diet. This is because they have become a natural staple when it comes to a keto diet due to the even split of macronutrients that they include.
That basically means eggs have a similar amount of both fat and protein, alongside a small number of carbs, making them a perfect fit for a keto-friendly diet.
This is because when you are eating a keto-based diet, your goal is to reduce the number of carbohydrates that are consumed, and instead increase the amount of fat content that is taken in by the body.
This will put your body into a ketosis state, meaning your body will burn the fat to use it for energy, instead of having carbohydrates do this job.
How Many Eggs Should You Eat While On A Keto-Friendly Diet?
There are no restrictions when it comes to eating eggs on a keto-based diet. This means you can eat as many as you like – though you may not want to go overboard as it is easy to put eggs into everything.
If you are trying to lose weight, then so long as you stay within your own recommended diet numbers when it comes to counting calories and the like, again, have at it with the eggs.
What Are The Typical Values Of A Keto Diet?
When it comes to a typical kind of keto diet, more often than not you are looking to split the calories into different percentages.
For example, carbs might be 5 to 10 percent, fat might be 60 to 75 percent, and protein might be 25 to 35 percent.
To put this into a real-life scenario, if you are planning to eat 2000 calories a day, then you will need to eat 20 to 50 g of carbs, 135 to 165 g of fat, and 125 to 175 g of protein.
When it comes to eating a large egg, then the typical macronutrients would be around roughly 5 g of fat, over 6 g of protein, less than a gram of carbs, and roughly 70 or so calories.
This basically makes an egg the perfect fit for a keto diet because of its makeup of fat, protein, carbs, and calories.
What Are the Benefits Of Eating Eggs?
Eggs are the perfect choice for a diet low in carbs but higher in fat. They contain a decent amount of protein too, which is great for helping with repairing muscles and dealing with both enzymes and hormones to keep the body healthy.
Eggs are also beneficial because they include vitamins A, B12, D, E, and K. They also include a number of minerals too, such as zinc, calcium, iron, potassium, magnesium, and phosphorus.
Whether you are investing in a keto diet, or you are not, then eating eggs is most definitely beneficial to your overall well-being.
Eggs Include Cholesterol, Right?
Egg yolks do have a high percentage of cholesterol which is a concern for many who want to make sure they keep their heart health in tip-top shape.
Just one egg presents around 60 percent of a person’s daily recommended cholesterol intake on a diet which is consuming 2000 calories a day.
As you can see, that is quite a large chunk of cholesterol by just eating one egg. We have been told for years to avoid eating too many eggs a day because of this, however, it seems that more evidence is needed.
This is because there has been counterevidence that shows that eggs may only increase a good type of cholesterol known as HDL.
The one to avoid increasing is known as LDL. If you are worried about your own cholesterol level and want to ward off the likes of heart disease, then stick to only eating around seven eggs at the most per week.
Final Thoughts
Eggs are a delicious source of protein, minerals, and vitamins. If you are looking to add these nutrients to your daily keto-friendly diet, then you will be pleased to know that eggs are often recommended.
This is because they have a balanced amount of protein and good fats, alongside a small number of carbohydrates. This makes them a perfect source of beneficial nutrients while being a great addition to a keto diet.
Some of the ways to include eggs are by creating delicious meals such as an omelet, or ramen with chicken and egg.
Another way to use egg is by creating a keto-friendly aioli condiment that includes garlic. It is low in carbs and can be used in a variety of meals, too.
