Are Eggs Considered To Be Keto-friendly?

Keto diet is one of the most trending low carb and high fats dietary regimes across the world. A lot of people follow this diet globally to burn extra fat and get rid of obesity. Keto has been known to be effective in the treatment and prevention of many other diseases as well. 

A Keto diet is a very restrictive diet, it allows not more than 5% carbs, i.e. ideally not more than 50 grams of carbs, 20% protein rich foods and a massive 75% fat content. Eating foods beyond this limit can hinder the process of Ketosis. 

Eggs are one of the healthiest foods on the planet and the staple food of Keto. Given the strict and restricted prerequisites to fit in a Keto diet, egg is one such food which fulfills all norms, namely, low carbs and high fats, rich source of protein and other essential nutrients.

One large egg generally contains less than 1 gram of carbs and fewer than 6 grams of protein, making it perfectly an ideal food product for a ketogenic diet.When on a Keto diet, it is very important to eat the entire egg, as most of an egg's nutrients are found in its yolk. This includes the antioxidants lutein and zeaxanthin, which help in protecting the eye health.

Even though egg yolks are considered a little high in cholesterol, consuming them does not necessarily raise blood cholesterol levels in most people. Eggs appear to modify the shape of LDL in a way that reduces the risk of heart diseases thus making it safe for consumption. Unless you have cholesterol problems already or are allergic to egg yolk, add it to your diet mandatorily.

NUTRITIONAL VALUE

1 Egg contains 5 grams of fat, 6 grams of protein, and less than 1 gram of carbs.  

BENEFITS OF EGG ON KETO DIET

• Eggs are rich in protein with a complete amino acid profile. Amino acids are required by the body to build its proteins. 

• Eggs are known as the best sources of protein. Protein-rich foods help in building muscle mass, promote feeling of fullness, reduce hunger pangs and help in achieving weight loss. 

• Eggs can help you reduce appetite and thus lessen the food intake which is one major norm of the Keto diet.

• Eggs are a rich source of Vitamin D thus a great source of protein for those suffering from vitamin deficiency.  Vitamin D deficiency increases risks of depression, prostate cancer, dementia and cardiovascular disease. 

• Studies show that egg yolks are one of the richest sources of dietary cholesterol among all foods. One large egg has 186 milligrams of dietary cholesterol in the yolk.

• Eggs can help in eye problems as they contain lutein, a yellow pigment that is concentrated in the retina of the eye. It protects eyes from macular degeneration, which is the leading cause of vision loss. It also protects eyes from the harmful blue light that is emitted from laptops, smartphones, tv etc.

• Eggs are a rich source of Vitamin D thus a great source of protein for those suffering from vitamin deficiency. Vitamin D deficiency increases risks of depression, prostate cancer, dementia and cardiovascular disease. 

• It promotes belly fat loss very rapidly.

• Eggs are known as the best sources of protein. Protein-rich foods help in building muscle mass, promote feeling of fullness, reduce hunger pangs and help in achieving weight loss. 

• Special vitamins and minerals present in eggs help to promote healthy skin and prevent the breakdown of body tissues. 

• It can reduce insulin resistance in the body thus preventing blood level fluctuations in type 2 diabetes.

• It triggers the happiness hormone in the body and cures anxiety, stress and depression.

• It is known to keep the blood sugar level in control.

HOW TO CONSUME EGGS ON A KETO DIET:

• Whole eggs — egg yolks and egg whites  are the main source of fat and protein. If anyone is allergic to any of these, they can refrain from eating the egg yolk.

• One must consume 1 tablespoon (15 grams) of butter or healthy fat per egg consumed to balance the diet.

• One must eat a whole egg within 30 minutes of waking up to keep the metabolism balanced.

• One must eat an egg-based meal every three to five hours to avoid indigestion or constipation.

• One must eat a meal even if they are not hungry to keep the egg count ticking.

• One can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed.

• One can/must eat at least six whole eggs per day.

• Eggs should be local, pastured eggs whenever possible.

• One should stop eating three hours before bedtime irrespective of the diet.

TOP KETO RECIPES FROM EGGS

• Classic Bacon and Eggs
• Boiled Egg Curry
• Egg Curry
• Omelette Curry
• Egg Toast
• Keto Mushroom and Omelette  
• Three Cheese Keto Frittata
• Boiled egg with mayonnaise 
• Keto Mexican Scrambled Eggs
• Jalapeno and Eggs
• Keto Smoked Salmon Sandwich
• Scrambled Eggs with Basil and Butter

THE BOTTOM LINE

We wish you all the best on your keto journey. The best way to succeed on a Keto diet is to have proper understanding of the do's and don't of a Keto diet and by knowing the best Keto-Friendly foods. Now that you know that eggs are the staple Keto food, don't forget to buy a lot of eggs to keep the Keto diet going, however don't over eat as well.

Happy Dieting.