Eating Egg On A Keto Diet! What You Should Know?

If you are on a diet and not in the habit of eating egg yolks, then you are doing one of the silliest blunders in your diet.

According to several nutritionists, a whole egg is one of the most healthy and versatile food items that you could have if you want to lose weight.

What Are The Benefits of Eating Eggs On a Keto Diet?

There is no secret that the egg whites consist of all the protein but egg yolks, on the other hand, are the main thing that contains important nutrients such as Vitamin A, B12, E, D, K, choline, folate, and antioxidant lutein.

Eating Egg On A Keto Diet. What You Should Know

We have put together a few things that you should know about eating eggs on a keto diet.

What exactly does an egg contain?

An egg is a staple for someone who is on a keto diet. One whole large egg contains less than one gram of carbs, six grams of protein, and five grams of fat. Antioxidants such as lutein and zeaxanthin are also present in a whole egg.

Why are eggs perfect for your keto diet?

Here are a few reasons why you should include eggs in your keto diet-

  • One of the main reasons why eggs can be considered as the perfect material for your keto diet is because it has several vitamins including Vitamin A, K, D, E, B12 along with other nutrients such as protein, lutein etc. Another reason for the same is that it has the perfect amount of carbs, high protein, and fat.
  • You can easily team up eggs with any other ingredient and still get the nutrients. You can boil it, have an omelette with vegetables, have a scrambled egg with olive oil, etc. There are plenty of possibilities with eggs and each time you get extra nutrients because of the added ingredient.
  • The protein present in egg whites make you feel fuller for a longer period and is also beneficial for your blood sugar levels as it makes them stable. Eggs also reduce the resistance of insulin in your body and do not let your blood sugar levels fluctuate which helps people suffering from type 2 diabetes. By making you feel full, reduces your appetite and thus your calorie intake decreases which further leads to weight loss. 
  • There are antioxidants in eggs such as zeaxanthin and lutein. These antioxidants are considered great for the health of your eyes. These protect your eyes from macular degeneration which is one of the major causes of vision loss. Eggs also prevent your eyes from the blue lights that emerge from your smartphones, laptops, TV, etc.
  • Egg yolk contains good fat that is required for your body and good fat is an important part of a keto diet.
  • The Vitamin D present in eggs is very beneficial as it reduces the risk of depression, dementia, prostate cancer, and cardiovascular issues.
  • There are vitamins and nutrients present in eggs that support healthy skin and prevent your body tissues from breakdown.

What are the risks associated with egg-related keto diets?

If you are planning to take your keto game a level up by combining it with egg-related intermittent fasting, you should know a few things beforehand.

  • If you are a beginner with keto diets, you may have the risk of developing keto flu. It happens because your body starts to adapt to ketones by considering them as a source of energy instead of glucose.
  • You may feel irritability, sleep issues, poor mental function, headaches, hunger issues, low energy, nausea, constipation, and weakness.
  • This is a temporary flu that happens only in the initial days in the majority of the cases.
  • In order to protect yourself from keto flu, you need to drink plenty of water.
  • You should not take up egg fasting for more than 5 days as it limits the entry of other nutrients into your body and can cause nutritional deficiency.
  • People who suffer from diabetes (type 1 and 2), eating disorders, high cholesterol levels, issues with gallbladder should take up an egg keto diet under the strict guidance of a professional expert.

How should you consume eggs on a keto diet?

Here are a few ideal ways in which you can have eggs on your keto diet.

  • Whole eggs- You can have a full egg unless you are allergic to either of the components i.e, egg white or egg yolk.
  • You should eat the whole egg within half an hour after you wake up in order to keep your metabolism balanced.
  • You should have a meal even if you are not hungry so that your egg count does not fluctuate.
  • You can have a minimum of 6 whole eggs every day.
  • You should not eat at least 3 hours before your bedtime.
  • You should have healthy fat or 1 tablespoon or 15 grams of butter with every egg to keep a balance in your diet.
  • You should have an egg-based meal after every 3 to 5 hours so that you do not get attacked by constipation or indigestion.
  • You can have up to 28 grams of full fat cheese with every egg you consume.
  • You should have pastured and local eggs whenever it is possible.

What can you include in an egg fasting diet?

An egg fasting diet should contain cheese, a source of fat, butter, olive oil, and obviously eggs. Here is a sample menu that we have put together for you so that you can have your perfect egg fasting without overthinking about “what to eat now”. You should continue an egg fast only for 5 days and the following sample diet menu would be helpful for your five days egg fasting keto diet.


  • Egg cheese omelette with 2 or 3 eggs. It should be cooked in 2 to 3 tbsp butter or olive oil.
  • Cream cheese pancake with 2 or 3 eggs in 2 or 3 tbsp of cream cheese.
  • 2 fried eggs in 30 grams of butter along with tea or a cup of black coffee.
  • Egg and cheese omelette cooked in 45 grams of butter.
  • Scrambled eggs with 2 or 3 eggs with black coffee or tea.


  • 2 or 3 deviled eggs
  • Egg salad with 30 grams mayonnaise.
  • Leftover slice of cheese quiche but crustless.
  • 2 boiled eggs.
  • Egg salad with mayonnaise


  • Egg crepe, cooked in up to 45 grams of butter or olive oil.
  • Cheese quiche of 2 eggs.
  • 2 or 3 deviled eggs.
  • 2 egg waffles that should be cooked with butter.
  • Crustless cheese quiche.


  • 57 grams of cheese
  • 2 sticks of string cheese


Egg plays an important role in your keto diet. It holds so much importance that you can even create an egg fast diet and still get nutrients in your body, however, it should not be continued for a long time. A whole egg has everything your body needs ranging from several vitamins, protein, carbs, fat, as well as antioxidants.

In a way, eggs have an impact on your overall body. Having said that, people tend to think that eggs raise the cholesterol content in the body which is not true. Having two to three eggs a day does not only affects your cholesterol levels but also prevents you from risk of heart diseases. So, if you are on a keto diet and do not have enough eggs in a day, you are missing out on so much.

Also, do not eat any one part of the egg i.e. only egg white or egg yolk because what egg white contains, is not present in the yolk, and whatever yolk contains, is not present in egg white. Try to reach out to an expert if you get stuck anywhere since your diet is one of those things that can lead to positive outcomes, if done perfectly, and can cause major issues if not done under proper guidance.

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