How many eggs should you eat on keto a day?

When following a ketogenic diet, eggs are a staple food for many people. But how many eggs per day on keto is optimal? There is some debate about this. While eggs are high in protein and nutrients, they also contain calories and fat. Some argue that eating too many may hinder keto and weight loss goals.

This article reviews how many eggs you can eat on the keto diet daily. It provides tips for incorporating eggs into a ketogenic lifestyle and examines the benefits and downsides of consuming too many.

Quick Answer: How Many Eggs Per Day on Keto?

Most experts recommend limiting eggs to no more than two to four whole eggs per day on keto. The optimal amount varies based on your personal carb limit, calorie needs, exercise levels, and health goals.

Here are some general keto egg guidelines:

  • 2-4 eggs per day if not doing keto for weight loss
  • 3-6 egg whites per day if watching calories for fat loss
  • Only 1-2 whole eggs daily if cholesterol is a concern

Pay attention to your body and adjust as needed. Those who are more active, lift weights, or do high intensity workouts may be able to tolerate more eggs without stalling keto or weight loss progress.

Are Eggs Keto Friendly?

Yes, eggs are considered a keto superfood. Here’s a look at the nutrition facts of a large egg (50 grams) [1]:

  • Calories: 72
  • Fat: 5 grams
  • Protein: 6 grams
  • Net carbs: 0.6 grams

With minimal carbs, moderate protein, and healthy fats, eggs can fit perfectly into a well-formulated ketogenic diet.

Here’s why eggs are ideal for keto:

  • Low in carbs: An entire large egg contains less than 1 gram of carbs, so it’s easy to fit into your daily carb limit.
  • Nutrient-dense: Eggs provide important vitamins and minerals like selenium, riboflavin, and vitamin B12.
  • Satiating: The protein and fat keep you feeling full and satisfied on fewer calories.
  • Versatile: Eggs can be prepared in many delicious ways – fried, scrambled, baked, poached, etc.

Keto Diet Guidelines on Eggs

To stay in ketosis, experts recommend limiting net carbs to 20-50 grams per day. Within these carb confines, high-fat, moderate protein foods like eggs are staples for achieving ketosis.

But how many total carbs and eggs can you eat daily on keto?

General keto diet guidelines on eggs:

  • Aim for at least 70-80% calories from fat
  • Keep protein moderate at 15-20% calories
  • Limit net carbs to 20-50 grams daily
  • Stay under your personal carb limit for ketosis

Let’s compare two egg-heavy keto diet meal plans [2]:

Keto Diet with 30g Net Carbs

  • 3-6 eggs daily
  • Around 2,000 calories
  • 25g net carbs
  • 120g protein
  • 175g fat

Keto Diet with 50g Net Carbs

  • 6-8 eggs daily
  • Around 2,500 calories
  • 45g net carbs
  • 170g protein
  • 200g fat

As shown above, the number of eggs per day varies based on your total calorie and carb needs. Those who can eat more carbs/calories may incorporate more eggs.

Ideal Number of Eggs on Keto

So what’s ultimately the best number of eggs to eat on keto each day? Here are some general recommendations based on your goals.

Not Tracking Macros or Calories

If you’re doing keto without counting macros or calories, 2-4 eggs per day is reasonable. This equals about 400-800 additional calories.

Listen to your body and hunger cues. If eating 4 whole eggs makes you feel too full or causes weight stalling, decrease to 2-3 eggs.

For Weight Loss

When doing keto for fat loss, limit egg yolks to 3-4 daily and supplement with 2-4 whites. The whites provide protein without extra fat or calories.

Too many yolks may slow loss, since each packs 70-90 calories, 6 grams fat, 5 grams protein. Go easy on other high-fat foods like oils, cheese, and red meat as well.

Watching Cholesterol

For heart health, eat no more than 1-2 whole eggs per day. Substitute one yolk for two whites to cut cholesterol. Limit other high-cholesterol foods too.

Of course, eating more egg whites and fewer yolks means you need to get fats elsewhere in your keto diet from sources like avocado, coconut, nuts, and olive oil.

Athletes & Bodybuilders

Strength trainers and endurance athletes may be able to consume 5-8 eggs on keto diet plans. The extra protein and healthy fats support muscle growth and performance.

Listen to your body. If eating more eggs makes you lack energy for workouts or builds up too much cholesterol, cut back.

Intermittent Fasting

When pairing keto with intermittent fasting, rely on nutrient-dense foods like eggs to meet your daily needs within the narrow eating window.

To break a 16-8 fast, 2-3 eggs scrambled with veggies makes a perfect keto-friendly meal.

Eating Too Many Eggs on Keto: Health Concerns

Can you eat too many eggs on keto? Some drawbacks of excessive egg consumption include:

Weight Loss Stalling

While eggs are high in protein, each also contains about 70-90 calories and 5g fat. Too many extra calories from eggs alone can stall keto weight loss.

Try reducing eggs to 1-2 yolks and add more egg whites. Be mindful of calories from oils, dressings, and other fats as well.

Increased Cholesterol

Egg yolks are high in cholesterol, providing 186 mg cholesterol in one large yolk [1].

For heart health, limit cholesterol from eggs and other foods to 300 mg daily at most.

Substitute one whole egg for two egg whites or one white + veggie omelet. Get blood work regularly to ensure cholesterol levels are healthy.

Lack of Nutrient Variety

While eggs offer many nutrients, relying too heavily on them may lead to missing out on other beneficial foods like leafy greens, avocado, nuts, and lean protein.

Aim for variety across meals for a well-balanced keto diet. Include plenty of low-carb vegetables, oils, protein sources, and spices.

Blood Sugar Spikes

Studies on people with diabetes show that overeating eggs can spike blood sugar levels. Those with insulin resistance seem sensitive to eggs [3].

Limit egg portions to 1-2 per meal, and avoid pairing with high-carb foods. Monitor blood sugar carefully when consuming more eggs.

Constipation

Some find that eating many eggs causes digestive issues like constipation due to the high protein, low fiber content.

Balance out eggs with fibrous low-carb veggies. Stay hydrated, exercise, and consider a magnesium supplement as needed.

Best Keto Egg Recipes

Want delicious keto egg recipe ideas? Here are some favorite preparations:

Baked Eggs

Baked eggs in avocado, tomato sauce, or with cheese make fun, creative breakfasts.

Frittatas

Eggs baked with vegetables, cheese, and meat are perfect for brunch or dinner.

Egg Salad

Hard boiled eggs mashed with mayo or avocado oil and seasonings make a quick keto lunch.

Cloud Eggs

Whipping egg whites into a fluffy omelet gives a unique, Instagrammable dish.

Scotch Eggs

Boiled eggs wrapped in sausage and breadcrumbs are ideal keto snacks or appetizers.

Shakshuka

Eggs poached in a zesty tomato, pepper and onion sauce make a delicious dinner.

Keto Egg Fast Diet

Some people attempt short-term egg fasts on keto to spur weight loss through calorie restriction. A typical egg fast consists of:

  • 3-6 eggs per day
  • 1-2 tbsp oil/butter for cooking
  • Calories around 800-1200/day

However, an egg fast is very restrictive and not sustainable long-term due to lack of variety. Most only recommend doing egg fasts for 3-5 days max to quickly get into ketosis.

Make sure to include electrolytes while egg fasting. Stay hydrated, exercise, and reach for leafy greens when resuming a regular keto diet.

Bottom Line

Eggs are a versatile, nutritious keto superfood. While they’re allowed on keto, moderation is key.

Aim for 2-4 whole eggs per day, depending on your goals. Combine with egg whites and vary preparation methods for flavor.

Consider reducing egg intake if experiencing cholesterol issues, weight stalling, or other side effects. Focus on a well-rounded low-carb diet with plenty of fiber and nutrients.

Enjoy eggs as part of a healthy ketogenic lifestyle. Listen to your body, get regular blood work, and adjust egg intake to meet your needs.

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