Are Eggs Keto?

There has been a lot of controversy surrounding eggs in recent years. They’re good for you, they’re bad for you, you should eat the yolk, you should avoid the yolks. It stands to reason that if you’re on the Keto diet you might have some questions about where eggs fit in and whether you can enjoy them while on Keto. The good news is eggs are one of the most Keto friendly foods you can find! The following article will outline the benefits of eggs and explain how you can incorporate them into your diet while clearing up some common egg related misconceptions.

Overview of the Keto Diet

 The Keto diet was designed as a diet plan for diabetics by doctors who were trying to come up with a solution to stabilize their patient’s blood sugar levels. Although it’s a fairly new trend, the diet itself has been around for quite a while. The Keto diet helps manage blood sugar levels by reducing the number of carbohydrates you eat to 20-25g of net carbs daily.

Traditional diets that are higher in carbs tend to spike your blood sugar levels shortly after eating a carb-filled meal and that spike is followed by a crash in energy roughly 2 hours after you ate. This leads to inconsistent energy levels and you may find that you get hungry frequently. The carbs you eat are converted into glucose in your liver. Glucose is your body’s primary source of energy so when it runs out it sends a request for more in the form of hunger signals. Anyone who’s ever been on a diet knows that hunger pains make it very difficult to lose weight.

The Keto diet, on the other hand, limits those carbs to reduce the spikes and crashes in your blood sugar that’s associated with glucose. Instead, the Keto diet tricks your body into accessing an alternate form of energy known as ketones. When your body converts carbs into glucose it only converts the ones it will need immediately, and any excess carbs are turned into body fat to be stored for later. Ketones are created out of that stored body fat.

 Because the majority of us have body fat to spare there is a steady supply of energy for our bodies when we’re burning ketones. This means that you don’t get hungry as often and your energy levels remain consistent without spikes and drops. These are both important for weight loss because consistent energy helps you exercise and not being hungry as often helps you stick to your diet.

Are eggs Keto?

Yes! Eggs are 100% Keto. You can enjoy these tasty treats without guilt or worry over how eggs will impact your carb count. The average egg contains 0.45g of net carbs so if you have a 20g daily limit you’d have to eat over 40 eggs to push you over your carb limits. They’re also very versatile and a common ingredient in baking. The structure of the egg helps hold food together which is vital in most baking. Although eggs are thought of as a breakfast meal you can eat them for lunch, dinner and even a snack. Egg salad makes a great lunch, a dinner quiche is a quick and easy dinner and there’s nothing better than a hardboiled egg for a nutritious and filling snack.

Eggs are also low in calories, coming at around 90cal per egg. This makes it easier to add them into your diet without having to worry about consuming too many calories. They’re full of healthy fats which is vital on the Keto diet and they’re packed with 8g of protein per egg. In addition, they’re chock full of other nutrients which can be difficult to get in other places while on Keto. 

Benefits of eggs on Keto

Eggs provide you with a lot of essential nutrients that can really help on Keto. For starters, they’re loading with healthy fats that your body can turn into ketones. Some eggs now have Omega 3’s if the chickens have been fed a special diet. Check the carton to see if this applies to the eggs that you usually purchase. On top of healthy fats, eggs are also a valuable source of high-quality protein. Eggs are actually regarded as a complete source of protein. There are some essential amino acids that our body can’t produce naturally that need to be sourced through our food. Eggs are a source of all nine of the essential amino acids so it’s a good idea to incorporate them into your diet for that reason alone.

On top of protein, fat and amino acids, eggs are a fantastic source of other nutrients as well. They contain B12 which is important for keeping you energized and mentally alert. You can also find selenium in eggs. Selenium works to balance your thyroid levels which can help with weight loss. Vitamin D, which is essential in bone strength can also be found in eggs along with the minerals zinc, iron and copper.

Finding a fat-soluble source of vitamins is important because the vitamins that are stored in your fat tissues are accessible any time you need them. This is different from regular sources of vitamins which are strained out by your kidneys. Eggs contain fat soluble Vitamins A, E, D, K and fat-soluble lecithin. Lecithin is what gives eggs their special properties for binding and emulsifying foods so that they blend oils and other liquids together seamlessly. Eggs are also full of several nutrients that are important for heart health such as betaine and choline. Choline is also essential in the development of the brain.

Egg whites vs egg yolks

 This is where a lot of the egg debate comes in. Are egg yolks full of cholesterol and therefore bad for you? Should you eat the whole egg? Are the whites lacking in nutrition? The simple answer is, you can enjoy every part of the egg (except the shell)

When it comes to the nutrition of the individual components of your egg, the yolk is higher in cholesterol. However, studies have shown that dietary cholesterol doesn’t actually impact your blood cholesterol levels. That being said, if your doctor recommends that you steer clear of dietary cholesterol then you might want to skip the yolk. The yolk is where the higher concentration of fats is and it contains the majority of the nutrients in the egg. However, the white of the egg has nutritional value as well. More than half of the protein of your egg is actually found in the egg white. The white is also where you get most of your vitamin B12 from.

The Keto egg fast

Eggs are such a fantastic food option on the Keto diet that there’s even a subset of Keto known as the Keto Egg Diet. The purpose of this diet is to break through a weight loss plateau. It’s not designed to be a long-term way of eating. When you’re on the Keto egg diet you eat mainly eggs, butter and cheese. There are very specific rules as to what to eat and when to eat it.

You need to begin your day with an egg, and you need to do it within 30 minutes of waking up followed by egg-based meals every 3-5 hours after that. You keep this up, even if you’re not hungry and for every egg you eat you should also have a tablespoon of butter (or another healthy fat). For every egg you eat you can also eat up to one ounce of cheese, although this isn’t necessary. In total you’re aiming to eat at least 6 pasteurized eggs a day and you need to stop eating 3 hours before bedtime.

Even though the rules are strict, and they may be hard to follow you need to remember that this isn’t a long term diet. You only need to follow the Keto egg fast for 3-5 days and you should only do it to break through a weight loss plateau. It’s not recommended to go over the 5 days because your body will become starved of essential nutrients.

Vegan options for eggs on Keto

If you’re a vegan and you can’t eat eggs, then there are a few things that you can substitute for them. If you’re looking to replicate an egg’s binding and emulsifying properties in your baking, then the easiest and most popular substitute is what’s known as a chia seed egg. You simply combine chia seeds with water, and you create a gelatin-based substance that can help you bind your food together. You can do the same thing with ground up flax seeds. 

You can also replace eggs with applesauce and crushed bananas depending on the number of net carbs you still have. Another popular option is too whip up a bunch of vegan eggs using soy protein and nutritional yeast. It might be difficult to get the same complete nutrition that you can get from an egg if you’re looking for a substitute; however, if you combine a few different nutrient dense foods you might be able to get most of the nutrients you need.


Eggs are a fantastic source of healthy fats, nutrients and protein. They’re an excellent addition to your Keto diet and they’re so low in carbs they won’t affect your net carb limits. Whether it’s boiled, poached, scrambled or fried you should cook up one of these Keto super foods today for a delicious burst of nutrients!

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