How Many Eggs Per Day Can Someone Eat On Keto Diet
The keto diet has gained popularity because it promises to help you lose weight faster than any other diet. Studies have shown that the keto diet can help people lose as much as 13 pounds in a month but does that mean you can eat as many eggs as you want on the keto diet?
A keto diet can be hard to follow, especially if you are in the habit of eating a lot of eggs. Many people wonder just how many eggs they can eat on keto. This blog discusses the benefits and risks of eating high amounts of eggs on a keto diet. Well, how many eggs can you eat per day on keto?
People think the ketogenic diet is a high-protein diet, but that’s not true. The ketogenic diet is a high-fat diet and low protein diet. Most people think of protein as the building block of muscle. But muscle is actually made from a combination of protein and a small amount of fat. The protein part comes from your diet; the fat part comes from your body fat. So, how much protein do you need?
On the keto diet, eggs are a popular item. Eggs are also extremely nutritious, as they include a wide range of elements such as protein, good fats, vitamins, and minerals. You’re actually asking how many eggs you can have each day if you’re thinking about including eggs into your low-carb diet plan.
We’ll address that question below, as well as show you some other intriguing facts about eggs, like their nutritive value, health advantages, recipes, and what occurs if you consume too many eggs.
The quantity of eggs you can eat per day is determined by your keto diet. Let’s do the math to get an estimate. To maintain ketosis, remember that the keto diet consists of 60% fat, 30% protein, and 10% carbohydrates (1). So, if you require 2,000 calories each day, your ratios would be as follows:
- Fat: 2,000 * 0.6 = 1,200/9 = 133 grams
- Protein: 2,000 * 0.3 = 600/4 = 150 grams
- Carbohydrates: 2,000 * 0.1 = 200/4 = 50 grams
If you try to meet these ratios only through egg consumption, you’ll require roughly 26 eggs each day. However, there is a catch: we’re all aware that this is an unrealistic figure.
Although 26 eggs per day seem reasonable based on typical keto macros, no one can live only on eggs. Maintaining a well-formulated keto diet requires a range of foods to receive all of the important elements your body requires for maximum health.
Instead, you can include eggs in your daily diet by eating as many as you can manage. Then fill in the gaps with other keto-friendly meals such as meat, poultry, fish, non-starchy fruits and veggies, nuts, and seeds.
Nutritional Information about Eggs
A big whole egg contains the following nutrients(3) and has 74 calories.
- 4.97 grams of fat
- 6.29 grams of protein
- 0.38 grams of carbs
Minerals and vitamins (micronutrients):
- Vitamin A
- Vitamin C
- Vitamin D
If you want to obtain all of the nutritional benefits from eggs, keep in mind that you consume the whole egg instead of just the yolk (because some folks on a regular American diet do this because they are afraid of getting fat).
It’s no surprise that eggs are one of the most nutrient-dense fresh foods. Not only that, however, eggs are so cheap and versatile that you can prepare them in a variety of ways. Here are some of the health benefits of whole eggs:
- A high-quality protein source. Eggs are an excellent source of high-quality protein that can help you support your exercises, grow muscle on keto, and rebuild your tissues. According to a study, egg yolk protein provides more satiety than other sources of protein (4).
- Moreover, it helps in the maintenance of a healthy nervous system. The yolk of a big egg contains 140 milligrams of choline. Choline is a necessary component for the production of acetylcholine and a neurotransmitter.
- It improves clear vision. Vitamin A, vitamin C, and zinc are all found in eggs, and they are all good for your eyes.
- However, it can also help you become more healthy. According to a study which is published in the journal Frontiers in Nutrition in 2021, egg white proteins can boost the immune system due to their antibacterial and immunomodulatory properties.
Consuming more eggs than you can take at once can lead to a variety of problems. If you’re not the same as eating a lot of fat or if you already have an egg allergy, you can get diarrhea and cramping.
Rather than going all out with eggs, try with one or two large eggs with other items at each meal. Then pay attention to how you are feeling. Keep a food diary, if you can, where you record your meals and reactions on it.
Eggs are a good source of protein on the keto diet. While in this article, we also shared how many eggs per day can someone eat on keto diet, and according toour calculations show that on a 2,000-calorie keto diet, you can satisfy your macros by eating 26 eggs per day, that quantity is unreasonable and has negative repercussions. You may develop nutritional deficiencies if you just eat eggs, and eating too many eggs can create digestive problems.
However, you may consume as many eggs as your stomach can digest per meal, such as 1-2 large eggs. The remaining macros are then met by eating other protein- and fat-rich keto foods. Keep reminding yourself of the health benefits that eggs provide!