Keto Diet

How Many Eggs per Day Can Someone Eat on a Keto Diet? The Doctor Explains

The keto diet rules are quite different from the traditional diets we are used to. While your fat intake would be restricted on a regular diet, the keto diet requires you to increase the amount of fat you consume.

But, is there a limit to the amount of fat per day? Since egg yolks are high in fat, how many eggs per day can someone eat on a keto diet? Our team at Health Insider will fully clarify this and other questions.

Are Eggs Keto?

Yes, eggs are compatible with the keto diet because they are high in protein and fat. One large egg contains 5g of fat which provides 45 calories. This means that more than 60% of an egg’s calories come from fat, as it contains 70 calories.

In addition, their versatility makes them perfect for any type of diet. There are many options to cook eggs and turn them into a culinary experience. 

From classic omelets with vegetables to creamy soufflé for the more skilled, eggs are an excellent choice.

omelette

Do eggs contain carbohydrates?

Eggs are a source of healthy fat and high biological value protein. They contain a minimal and insignificant amount of carbohydrates that will not get you out of ketosis. Most of the calories in eggs come from the fat and protein they contain.

An egg of approximately 50g has only 0.4 g of carbohydrates. Therefore, even if you eat 10 eggs a day, you will be consuming only 4g of carbohydrates.

On a ketogenic diet, the goal is to consume no more than 10% of your daily calories in carbohydrates. So, if you need to consume 1,500 calories per day, you should eat no more than 150 calories of carbohydrates.

You can achieve this by consuming 37g of carbohydrates since each gram of this macronutrient provides 4 calories.

If you eat 10 eggs a day, you will only be consuming 10% of your daily carbohydrate requirement! So don’t worry about eating eggs; enjoy the good fats, high biological value protein, and delicious taste.

How Many Eggs per Day Can Someone Eat on the Keto Diet?

You can eat as many eggs as you want as long as you stay within your nutritional requirements.

That is, you can eat eggs at every meal you eat during the day because they contain good fats and protein. Both of these macronutrients are compatible with a ketogenic diet.

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However, unless you are a diehard fanatic, spending all day eating only eggs is pretty far from reality.

A person who needs to consume 1,500 calories a day can meet that requirement with eggs alone, so they will need to consume 20 eggs in 24 hours. The question now is not how many eggs you can eat, but how many you are capable of eating.

In 20 whole eggs, you can get:

  • 894 calories from fat
  • 504 calories from protein
  • 32 calories from carbohydrates

This corresponds to a total of 1,450 calories which matches the full requirement. 

A healthy keto diet, on the other hand, should include a range of foods that can suit your nutritional and caloric needs.

Having a variety of healthy and suitable alternatives for each person’s goals is what assures adherence to a dietary plan.

variety of egg prep
Which one is your favorite? Leave a comment below!

Benefits of Eating Eggs

#1 High nutritional value

Eggs are a very rich food in terms of nutritional value. They contain a huge variety of minerals and vitamins, making them a safe food for all types of diets. You can find potassium, iron, magnesium, calcium, and vitamins A, D, K, and E in one egg. They also contain B complex vitamins.

#2 Increased good cholesterol

There is a lot of controversy regarding the amount of cholesterol in eggs. The good news is that it has been proven in different studies that egg consumption raises the good cholesterol known as HDL.

#3 Not an expensive food

One of the concerns of users when starting a diet is whether they should spend their entire budget on expensive foods. In the case of eggs, it is an affordable food that you can buy in large quantities, and it will stay in perfect condition for weeks without spoiling.

#4 Good for your heart

Several studies show that eggs are good for cardiovascular health. And the higher the consumption of eggs, the more it decreases the risk of coronary artery disease.

benefits and side effects of eggs
Have you ever experienced any side effects of eggs? Let us know in the comments

Side Effects of Eating Too Many Eggs

Although it is a healthy food, it does not mean that it is recommended for everyone. Eating just one egg can cause an unfavorable reaction in sensitive people.

#1 Bloated stomach

There are many reasons why eggs can cause abdominal bloating. This may be a mild symptom or be accompanied by other signs such as pain or diarrhea. 

In addition, it may be a temporary problem due to a gastrointestinal illness or food intolerance.

#2 Allergies

Egg allergy is a common condition. Its symptoms include bloating, nasal congestion, rashes, cramps, nausea, and vomiting. 

If you feel any of these symptoms after consuming eggs, it is best to remove them entirely from your diet.

#3 Protein overload

The daily protein requirement is 0.8g/kg for healthy adults. Some athletes may consume up to 2g/kg to meet their nutritional needs.

High protein intake is not recommended as it can cause various health problems. These include kidney dysfunction, coronary heart disease, and liver malfunction.

Best Keto-Friendly Foods for Breakfast

If you are on a keto diet, your breakfast should have foods high in good fats as the main ingredient.

It is important to emphasize this as many users confuse the keto diet with a low-carb diet. In the low-carb diet, you can consume between 20% to 50% of carbohydrates and 30% of fats.

It is necessary to eat healthy fats as the primary macronutrient in the keto diet. An approximate consumption of 70% of fats ensures the benefits of the ketogenic diet.

If you don’t like eggs or just want something new, check out these delicious and nutritious ideas for keto-friendly breakfast:

  • Grilled cheese with zucchini sautéed with coconut oil and oregano
  • Half an avocado stuffed with tuna and spring onion
  • Greek yogurt with blueberries and walnuts
  • Bacon with eggs and spinach
  • Avocado salad with tuna in olive oil
  • Poached eggs with tomatoes and basil
keto breakfast

A Word From RD

On the keto diet, it is generally suggested to consume a diet that is 70% fat, 25% protein, and 5% carbs.

By following this recommendation, insulin spikes are avoided, and a fatty acid-dependent metabolic pathway gets activated. In this way, ketones are built up from fat to be used as energy. This is a process called ketosis.

Thanks to this effect, it helps control blood sugar levels and reverse insulin resistance. Also, by using healthy fats as a source of energy, the keto diet is an excellent tool to lose weight.

Eggs are a source of healthy fat as well. As long as you are not allergic or intolerant, you can include them in your keto diet without any problem.

Eating Eggs Daily Is Safe and Helps You Lose Weight

Eggs are at the top of the list of the healthiest foods. They are safe for any type of diet, especially on keto, where you don’t have to worry about removing the egg yolk.

Although egg yolks contain cholesterol, there aren’t cardiovascular risks due to their consumption. Instead, they help curb the risk of coronary artery disease and are an excellent source of protein.

The amount of nutrients contained in eggs makes them safe food. You can cook them in olive oil, ghee, or lard to increase their nutritional properties. By decreasing your carbohydrate intake and eating good fats, you can control your blood sugar levels.

How many eggs can you eat? The daily limit of eggs on keto is up to you, taking your nutritional requirements into account. The wide variety of recipes makes it easy to add them to your diet, making it healthy and delicious.

P.S. If you want more ideas, watch this video:


Edibel Quintero, MD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
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