Supplements and Nutrition

Benefits of eating eggs on the keto diet

Benefits of eating eggs on the keto diet

Eating eggs as part of any diet, not only the keto one, is beneficial as they pack a lot of high-quality proteins and nutrients such as minerals and vitamins. All these healthy qualities come at an affordable price for any type of consumer.

Eggs, as part of the Keto diet, supply the body with necessary nutrients that support a healthy lifestyle, make up for any vitamin loss due to dieting and stimulate your body to burn unnecessary fat. They support metabolism and have just under 80 calories.

For a ketogenic lifestyle, eggs are extremely beneficial:

  • They are remarkably versatile and can create delicious dishes as part of any weight loss plan.
  • Easy to plan your meals for the whole week. Plenty of keto diet egg recipes in published cookbooks and websites help you find inspiration for your daily meals. 
  • Meals with eggs as the main ingredient are cheaper than the ones with other protein-based ingredients such as chicken breast, lean minced beef or pork.
  • Eating eggs at breakfast supplies the necessary energy when you begin your daily activities.
Advantages of eating eggs

What are the advantages of eating eggs?

  • The nutrients found in eggs maintain a healthy heart.
  • Choline, found in eggs, is a nutrient that supports the brain’s development and its functions. Consuming eggs is believed to have a significant effect on offering protection against Alzheimer’s disease.
  • Vitamin D found in eggs supports strong, healthy bones.
  • Vitamin A maintains healthy, clear skin and boosts the immune system.
  • Eggs are a source of lutein that benefits your eyesight.
  • The skin also benefits from the Zinc found in eggs. Zinc is known for its soothing effects on sensitive skin. It supports the production of collagen.
  • The amino acids in eggs boost natural cell regeneration with visible results on the facial skin (softness, firmness).
  • Eggs support good liver function. A study by the Department of Science and Technology Studies at the University College London found that eggs help the liver digest alcohol. They recommended eating eggs to help reduce the hangover effects.
  • Eating eggs on keto will reduce hunger pangs, making you feel full for a longer period. 
  • Eggs are low in saturated fat – exactly what you need to avoid when on a diet.
  • The origin of the egg is not important (organic or regular eggs) as long as they have been stored correctly. If you can afford to buy organically sourced eggs, that are great; however, following the Keto diet with shop-bought eggs is perfectly fine.
  • There is no difference in the quality and the number of nutrients provided by brown eggs vs white eggs.
Quail eggs and chicken eggs

Is it bad to eat eggs every day?

Following the Keto diet, you will have to eat 6 eggs daily. It’s very reassuring to know that you can eat eggs daily as long as you eat less saturated fat from other products. 

According to healthcare specialists, there isn’t a recommended amount that must be followed strictly. People with high cholesterol are asked to eat saturated fats in moderation and discuss them with their doctor before starting any diet.

You can find further information on eating eggs healthy on the NHS website as part of the Eat Well campaign.

Discover more related to this topic:

  1. The role of eggs in weight loss: Eggs are a great food for weight loss because they are high in protein and healthy fats, which can help to keep you feeling full and satisfied. They can also help to boost your metabolism, making it easier to burn off fat.
  2. The impact of eggs on heart health: Eggs are a good source of healthy fats, such as omega-3 fatty acids, which can help to improve heart health by reducing inflammation and lowering cholesterol levels.
  3. The effects of eggs on brain function: Eggs contain choline, an important nutrient for brain health. Eating eggs can help improve cognitive function and reduce the risk of age-related cognitive decline.
  4. The variety of cooking methods: There are many ways to prepare eggs that can make them even more delicious and satisfying. You can enjoy eggs in various forms, from scrambled to poached to hard-boiled.
  5. The impact of egg consumption on the environment: As eggs are a product of animal agriculture, the consumption of eggs has an environmental impact. This is discussed in terms of how they are produced, the impact of intensive egg farming and how to choose ethically sourced eggs.
  6. Comparison to other protein sources: Eggs are a great source of protein, but they are not the only ones. This article discusses how eggs compare to other protein sources regarding their nutritional profile, bioavailability and sustainability.


In conclusion, eggs are a staple food for those following the keto diet. Not only are they an excellent source of protein, but they also contain essential nutrients such as vitamin D and choline. They are also low in carbs and high in healthy fats, making them the perfect food to help you reach and maintain ketosis.

With so many delicious ways to prepare eggs, you’ll never get bored with this versatile and satisfying food. Whether you’re looking to lose weight, improve your heart health, or boost your brainpower, incorporating eggs into your keto diet can help you achieve your goals.

So, go ahead and crack open an egg or two and enjoy the many benefits they offer.

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