Are Eggs Keto? Plus, Other Foods You Can Eat on the Keto Diet
Are Eggs Keto?
You’ve heard a lot about the keto diet in recent years. But what exactly is the keto diet and how do you know which foods are considered keto-friendly? More importantly, is your favorite egg breakfast on that keto-friendly food list?
We’ve done the keto research for you to figure out how to navigate the keto diet. Keep reading for more keto diet tips to get you started.
What Is the Keto Diet?
The keto diet was originally created to help manage symptoms in epilepsy patients in the 1920s and 30s. However, in the 1960s the keto diet became popular for treating obesity.
Keto is short for ketosis, which is a bodily process that occurs when you don’t have enough carbohydrates in your bloodstream. When your body can’t burn carbs for energy, it instead burns fat for energy.
When this happens, chemicals called ketones are made which your body then uses for fuel instead of carbs. The keto diet is based on the premise that when you eliminate your body of carbohydrates, it will instead burn your fat stores.
Thus, resulting in weight loss. Additionally, the keto diet can help to lower blood sugar and insulin levels, making it beneficial to diabetic or pre-diabetic individuals.
How Long Until Ketosis Begins?
To achieve ketosis, you must eat a diet ratio consisting of high fat, moderate protein, and low to no carbs. The standard keto diet typically contains 70% fat, 20% protein, and 10% carbs. You must maintain a diet of fewer than 50 carbs per day before your body reaches ketosis.
For most people ketosis begins after 2-4 days, but it may take longer depending on certain factors like age, activity level, and metabolism.
Are Eggs Keto Friendly?
Eggs make excellent keto-friendly food because they are high in protein and fat while being low in carbs and calories. They are one of the best keto proteins because of their versatility.
They work great for breakfast, lunch, or dinner and can be prepared in numerous ways. Additionally, eggs are relatively inexpensive, meaning you can stay in ketosis on a budget.
How Many Calories in an Egg?
Besides being one of the best foods with ketones, eggs have nutritional benefits. At just 78 calories, 5 grams of fat, and 6 grams of protein, eggs make a filling low-carb option when dieting. They also contain essential nutrients like vitamin D, vitamin A, phosphorus, and B complex vitamins.
How Can You Eat Eggs When You Are on a Keto Diet?
Eggs can be incorporated into your keto diet however you choose. Make them in the morning for a traditional breakfast or fry one up for dinner. You can eat both yolks and whites of the egg while on the keto diet if they are properly prepared with keto-friendly ingredients like butter, olive oil, or avocado oil.
Fortunately, most seasonings like salt, pepper, and garlic are also keto friendly. This means you don’t have to worry about plain boring eggs. Eggs can make staying on track with a keto diet much more manageable as they are relatively inexpensive and easy to prepare.
Easy Keto Eggs Recipe Ideas
Hard Boiled Eggs
Hard-boiled eggs are absolutely considered keto. The best part about making boiled eggs is that it is super easy. Boil some water in a pot, drop a few whole eggs (shell and all) into the water and let it cook. Let boil for up to 8 minutes for a firm, hard-boiled egg. Once done, crack open the shell and sprinkle with salt and pepper.
Boiled eggs are so tasty to eat plain or with a little seasoning, making them a perfect keto food. But what about everyone’s favorite boiled egg recipe, deviled eggs? Are deviled eggs keto? Good news, they are. If you make deviled eggs using a keto-friendly deviled egg recipe, you can enjoy them without sabotaging your diet.
Traditional pickled egg recipes are considered “dirty keto” because while they are low in net carbs, they contain sugar. You can eat pickled eggs on your keto diet, but you should consider making them more keto friendly.
Instead of adding sugar to your eggs, use a natural calorie-free sweetener, like Stevia, or forgo the sugar altogether. Check out this keto-friendly pickled egg recipe for ideas.
Scrambled eggs are a traditional breakfast for many people around the world. They’re a simple dish that’s quick and easy to prepare. Keep your scrambled egg recipe keto by cooking them with oil or butter and seasoning them with your favorite spices. If you want to make your scrambled eggs more exciting, mix in keto-friendly veggies like bell pepper and mushrooms.
Also read – Foods That Give You Energy
One of the best benefits of the keto diet is that you can eat cheese. Cheese makes the keto list due to its high-fat, moderate protein, and low-carb content. However, not all types of cheeses make the keto cheese list. Stick to cheeses like goat cheese, blue cheese, parmesan, and feta to make a cheesy egg omelet.
Keto Egg Frittata
If you’re tired of your usual eggs, switch things up by making a frittata. Try a simple keto egg frittata recipe that works great for breakfast, lunch, or dinner. The easy, tasty recipe uses keto ingredients like eggs, heavy cream, and low-carb vegetables. Start by cooking it first on the stovetop and finishing in the oven for a new twist on your regular eggs.
Keto Egg Muffins
Grease up your muffin pan and pour in an egg mixture with your choice of low-carb veggies, cheese, meat, and seasonings for keto egg muffins. Prepare your egg mixture like you would an omelet, then pour spoonfuls into separate muffin cups and bake in your oven. Keto egg muffins make a fun and easy protein and fat-filled breakfast or snack option.
The Keto Essentials
The keto diet is popular for its flexibility as well as its weight loss and health benefits.
Typical “naughty” foods like cheese, heavy cream, and fatty meats are allowed on the keto diet. Unlike on other diet plans where those foods are often off-limits. If you want to make sticking to a keto diet easier, you should know what foods are and aren’t off limits.
Unlike most diet plans for weight loss, fruits and veggies should be eaten in moderation. Low-carb fruits and veggies like berries and leafy green vegetables are permitted on the diet. However, most of your diet should consist of high-fat foods and protein. Not all keto foods are the same, however.
Some keto foods contain more protein than fat or vice versa. There are also keto foods that contain more carbs than others. These types of keto foods should be consumed moderately.
Be sure to keep track of your macronutrient (fat, carb, and protein) intake while starting the keto diet. Going over your carb or protein intake can make it harder for your body to achieve ketosis.
Foods that are allowed on the keto diet plan include:
- Full-fat yogurt (unsweetened)
- Seafood (particularly fatty fish)
- Full fat milk
- Red meat
- Leafy green vegetables
- Unsweetened coffee and tea
High-fat foods keto include:
- Chia seeds
- Natural peanut butter
- Coconut oil
- Olive oil
- Duck fat
- Fatty red meat
- Dark chicken meat
Low-protein keto foods include:
- Heavy cream
- Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, etc.)
- Ranch dressing
- Macadamia nuts
- Brazil nuts
- Some cheeses
Foods to avoid on the keto diet include:
- Sweetened yogurt
- Sweetened nut butter
- Sweetened creams or milk
- Refined grains like bread, rice, and pasta
- Honey and syrups
- Beans and legumes
- Most fruits (except for berries)
- Sauces sweetened with sugar such as ketchup and barbeque sauce
- Maple or honey-glazed meats
- Fruit juices
- Dried fruit
What’s So Great About Going Keto?
Sticking to a keto diet is great for weight loss because it allows you to eat nutrient-dense foods. A high-fat and protein diet helps to curb hunger and cravings, meaning you’ll be less likely to overeat.
You’ll also be less likely to hit a sugar crash during the day by sticking to low-carb food choices. Additionally, a keto diet may improve certain health conditions, like high blood sugar.
If you’re starting your keto diet journey, refer to this guide for help. Be sure to eat plenty of healthy keto food choices, like eggs, to keep you full while also providing health benefits. Give your body time to adjust to your new diet and see how well keto works for you. With consistency and hard work, almost anything is possible.
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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.