What is Keto?

Let's first go through the fundamentals of the keto diet for newcomers. The main goal of the ketogenic diet is to drastically reduce your intake of carbs while considerably boosting your consumption of healthy fats for some advantageous reasons.

Loss of weight. Your body will enter a state known as ketosis due to gradually consuming fewer carbohydrates and more fats. Your body will use fat (both body and dietary fat) as the energy it needs to function in this state.

Blood sugar is stabilized, and the body experiences less inflammation.

Hunger restraint. You just don't feel as hungry in ketosis because hormones like ghrelin and neuropeptide increase attentiveness and mental clarity.

Present and future improvements in brain health. According to studies, ketosis can help treat or possibly stave off Alzheimer's disease.

Most people who follow a ketogenic diet can vouch for these advantages. Results often take time, but health and well-being improvements can be seen immediately for many people.

Egg and Keto

Eggs are a miracle since they satisfy several requirements for keto dieters. Eggs are low in carbohydrates, high in good fats, abundant in protein, and highly adaptable.

It's difficult to imagine a situation where eggs won't work for you on a ketogenic diet.

You'll enjoy your day if you prepare them with healthy fats like avocado or olive oil, fresh sea salt, freshly ground pepper, and a squeeze of lime.

The next dilemma is whether to eat the whites or the yolks. Both are excellent on keto, which is great news. Due to the high cholesterol content, eating egg yolk has generated debate, yet it also contains all the nutrients. Don't deprive yourself of the treatment unless you have cholesterol-related difficulties.

Is an egg carb-free? Not quite. There are 0.6 grammes of carbs in a giant egg. With most keto dieters aiming for between 20 and 50 grammes of net carbohydrates per day, there is plenty of room for eggs! A single egg only provides 72 calories but 6 grammes of protein to your diet.

The USDA estimates that a big egg has 78 calories.

  • protein in 6.2g
  • 5.0 g fat, 0.60 g carbs
  • Fibre 0g
  • 6.49% sodium
  • Sugar: 0.6g
  • 187 mg. of cholesterol

Top Egg Meal Ideas


How should I consume my breakfast? Eggs are the masters of breakfast, where they are supreme. Therefore, we have several suggestions for egg breakfasts:

Mexican Scrambled Eggs for Keto

Your day will get off to a fiery start with this lunch.


  • 1 ounce of butter
  • 1 (12 ounces) coarsely chopped scallion
  • 1 (4 ounces) coarsely sliced tomato
  • 2 coarsely chopped pickled jalapenos, 3/4 cup (3 ounces) Shredded Pepper Jack cheese
  • 6 eggs
  • Pepper and salt


  • In a large frying pan, melt the butter.
  • The scallions, tomato, and jalapenos should be added to the skillet and fried for three to four minutes over medium heat.
  • For two minutes, beat the eggs and scramble them.
  • Add cheese and spices on top.
  • Calories: 238 Net Grain: 2 grammes 14 grammes of protein 19 grammes of fat

Cheese Crusted Keto Omelette

The cheese-crusted keto omelette will quickly become one of your favourites.


To make an omelette:

  • 2 eggs
  • Heavy whipping cream, 2 tablespoons
  • To taste, add salt and pepper.
  • 1 tablespoon of coconut or butter
  • 3 oz (¾ cup) Shredded cheddar cheese

When filling:

  • 12 cup baby spinach, 2 sliced mushrooms, and 2 cherry tomatoes
  • a single-ounce deli turkey
  • 2 tablespoons cream cheese
  • Dried oregano, 1 teaspoon


Season after whisking the eggs and cream together.

Spread the shredded cheese in the skillet equally after melting the butter in a medium-sized nonstick pan. Fry until it bubbles on medium heat.

Carefully pour the egg over the melted cheese, then let it sit without stirring for a short while.

Add all the fillings to one side and cook for a couple more minutes.

Carefully transfer the empty half over the entire half when the egg starts to settle (it will still be a bit lose). Fry for a little while longer.

Calories: 660 5 grammes of net carbs 39 grammes of protein 54 grammes of fat


Below are some fantastic egg lunch recipes:

  • Egg salad for a keto diet:

  • 6 boiled eggs
  • medium avocado, one (with a splash of lemon juice to prevent browning)
  • 3 tablespoons of a cup of mayonnaise
  • Dijon mustard, 1 teaspoon
  • 1/8 tsp. dill (optional)
  • 12 tsp freshly chopped parsley (optional)
  • To taste, add salt and pepper.


The eggs should be peeled, then chopped into small pieces and spiced.

Blend avocado.

Mix the eggs, mashed avocado, mayo, mustard, lemon juice, and herbs in a medium bowl.

Cool, then serve.

4 servings. Net calories: 168 1.5 grammes of carbs 10 grammes of protein 22 grammes of fat

  1. Frittata Keto


  • 2 tbsp. butter
  • 5 ounces of chopped bacon or chorizo
  • 8 eggs
  • 8 ounces (7 ½ cups) of fresh spinach
  • 1 cup heavy cream for whipping
  • 1 14 cups of shredded cheddar cheese
  • To taste, add salt and pepper.


Set the oven's temperature to 350°F (175°C).

Crisp up the bacon by frying it in butter. After that, whisk in the spinach.

Take the bacon and spinach from the pan, and leave it aside.

Heavy cream and eggs are whisked together. Put them in a greased 9 x 9-inch baking dish.

Add cheese, bacon, and spinach to the baking dish's egg mixture.

Bake for 25 to 30 minutes, or until the top is firm and golden brown, on the centre shelf of the oven.

4 grammes of net carbs, 27 grammes of protein, and 60 grammes of fat


Keto-friendly egg butter with avocado and smoked salmon


  • 4 boiled and peeled eggs
  • 5 ounces of room temperature butter
  • 1/4 tsp ground black pepper and 1/2 tsp sea salt
  • 2 tbsp olive oil
  • two avocadoes
  • 1 tablespoon chopped fresh parsley
  • smoked salmon, 4 oz.


After the eggs have cooked, allow them to cool before peeling.

Finely chop the eggs, then combine with butter.

According to taste.

Serve the eggs with diced avocado (tossed with olive oil and finely chopped parsley) and a few smoked salmon pieces.

1148 Calories Net Carbs: 5 grammes, 26 grammes of protein, 112 grammes of fat

Keto Egg Fast

A short-term ketogenic diet variation called an egg fast is undertaken. You'll consume primarily eggs, cheese, and butter throughout the egg fast. It's a great strategy to go through a weight-loss plateau where progress becomes stagnant. Egg fasts are another method people use to hasten the onset of ketosis in their bodies.

The laws:

  • Consume the yolks and whites of entire eggs.
  • Within 30 minutes of waking up in the morning, consume one whole egg.
  • Whether hungry or not, have an egg-based meal every three to five hours.
  • For every egg, you eat, eat at least 1 tablespoon of butter or other healthy fat.
  • Eat one egg and up to one ounce of full-fat cheese.
  • Eat six whole eggs or more every day.
  • Three hours before going to bed, stop eating.
  • Local and pastured eggs are best.
  • Up to five days of an egg fast should be sufficient to break through a weight loss plateau and, most definitely, to start the ketosis process. You run the danger of nutritional shortages, constipation, and other health problems if you try to go longer than five days.

People with eating problems, diabetes, high cholesterol, and those who have had their gallbladders removed shouldn't try an egg fast. Additionally, it is inappropriate for vegans, vegetarians, and those who abstain from eating eggs out of religious conviction.