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    Eggs - Healthy, Nutritious, and Darn Near Perfect!


    Eggs are one of the most versatile and nutritious foods on the planet. Yes, we are serious when we make that statement. They are a great source of protein, healthy fats, antioxidants, and contain a variety of essential vitamins and minerals. They are also low in carbs, making them perfectly suited for keto and carnivore diets. But whether you are following a low-carb, keto, paleo, or any other type of diet, there is probably an egg recipe that will suit your needs and preferences. There are many nutritional advantages to eggs, and to get the most out of them you want to consume both the whites and the yolks. Here are some of the benefits of eating eggs and some delicious ways to prepare them.

    Protein and healthy fats

    Eggs are a complete protein, meaning they contain all nine essential amino acids that your body cannot produce on its own. The high-quality protein found in eggs is essential for building and repairing muscle tissue, bones, skin, and hair, as well as producing hormones and enzymes. Protein also helps you feel full and satisfied, which can prevent overeating and cravings. One egg contains about 6 grams of protein.

    Eggs are a good source of healthy fats, such as monounsaturated and polyunsaturated fats. These fats can lower the risk for heart disease and are beneficial for brain function and hormone production. Eggs are also one of the few natural sources of Vitamin D which is important for bone health and immune function.

    Vitamins and minerals

    Eggs are packed with many essential vitamins and minerals, including choline, selenium, vitamin A, vitamin B12, riboflavin, folate, iron, and zinc. Choline is an important nutrient for brain health and development. Vitamin A is vital for vision, skin health, and immune function. Vitamin B12 is important for production of red blood cells, DNA, and nerve function. Folate is essential for cell division, DNA synthesis, and fetal development, and riboflavin is important for energy production, antioxidant defense, and eye health.

    Of the minerals, phosphorous helps regulate acid-base balance, and is a component of bones, teeth, DNA, RNA, and cell membranes. Then selenium is a powerful antioxidant that protects cells from oxidative stress and damage. It also supports thyroid function and reproductive health.


    Eggs contain two antioxidants that are especially beneficial for eye health: lutein and zeaxanthin. These antioxidants accumulate in the retina and protect it from harmful blue light and age-related macular degeneration. They may also help prevent cataracts and improve visual acuity.

    Nutrition in Eggs and Egg Yolks

    How to eat eggs

    In addition to their nutritional advantages, eggs are also a versatile and affordable food. They can be cooked in a variety of ways, and they can be used as an ingredient in many different dishes.

    There are many ways to enjoy eggs as part of a healthy diet. You can have them scrambled, boiled, poached, fried, baked, or made into an omelet or a frittata. You can also add them to salads, sandwiches, soups, casseroles, or stir-fries. You can even make egg muffins or egg cups for a quick and easy breakfast on the go.

    Perfect for keto and carnivore diets

    Keto and carnivore diets are both low-carb diets, and eggs are a naturally low-carb food. A large egg contains only 0.6 grams of carbs. Eggs are also high in protein and fat, which are the two main macronutrients that are consumed on keto and carnivore diets.

    Eggs can be included in your keto or carnivore diet in a variety of ways. Here are a few ideas:

    Breakfast: Eggs are a popular breakfast food on keto and carnivore diets. They can be cooked in a variety of ways, such as scrambled, fried, or omeleted. Eggs can also be used to make breakfast dishes such as quiches and frittatas.

    Lunch: Eggs can also be included in lunch meals. For example, you could make an egg salad sandwich, a hard-boiled egg salad, or an egg wrap. Eggs can also be added to salads or soups.

    Dinner: Eggs can also be included in dinner meals. For example, you could make a steak and eggs dish, a bacon and eggs dish, or an omelet with vegetables and meat.

    Eggs are a versatile, nutritious, wonderful food that can provide you with many health benefits and delicious meals. They can be adapted to suit your preferences and needs. Everyone should include more eggs in their diet, especially if you are following a keto or carnivore diet.

    Your choice of egg matters!Egg quality can depend on how the chickens were treated and fed

    Of all the eggs available including caged, free-range, organic free-range, and pasture-raised, pasture-raised eggs are the best ones to eat.

    Caged eggs are laid by hens that spend their entire life in cages. They eat, poop, and lay eggs in the same crowded cages. Free-range eggs are eggs laid by hens that are housed in cages but do have outdoor access. There will not be much nutritional difference between these two types of eggs.

    However, Organic free-range eggs are laid by hens that have outdoor access and are fed organic feed. These eggs will have a higher vitamin content, but the prize has to go to Pasture-raised eggs. These eggs are laid by hens that spend their time outdoors during the day and only go indoors at night to sleep. As a result, they feed on whatever they can find in the pasture, including insects, bugs, grubs, grass, and whatever else they can find. Pasture-raised eggs are of superior quality compared to caged chickens, and you will see that reflected in the price.

    Where to Buy? 

    We recommend buying local. Find a farmer, rancher, or other local person who is selling eggs in your local community. You can search for local eggs on Google, or you can use a site like EggsNearby.com where some individuals list or advertise eggs for sale.


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    • It sounds like this is the only path then. Before starting my diet, like everyone, I was able to eat what I wanted but all that came with the consequences I wish to reverse. 90 days seems like a long time to endure, and I fear getting bored with not being able to change up the flavors as much as I'd like to. I understand the concept and it makes sense. Apparently, our physiology changes during the 90 days and we have to start over with things we may have been able to eat before with no problem to ensure there isn't a new undiscovered problem waiting to manifest itself. This makes perfect sense. Like I said. I just don't want to become bored with the limited flavors that only salt yields. I love eggs and I used to add a ton of things to them, especially omelets. Bacon is another one of my all-time favorites.  If I can eat some of these processed deli meats during my 90-day journey, that would help relieve some of potential boredom. When I checked at the grocery store, it seemed like over 95% of the meats were cured with some sugar or dextrose. It was a shocker for me. Right now, I don't think I am sensitive at all to it. But that could change after 90 days. All in all, I am jazzed for this diet, and I really want to do it correctly. I will have to keep watching YT for recipes that are allowed during the 90 days of total elimination. Thanks for answering, it really helps out.
    • Your confusion is totally understandable Steven. I felt the same way in the beginning. What I came to understand was there are no set rules to eating this way because it all boils down to individuality. What works for my physiology may not work for yours. Remember, this is an elimination diet. Start with a foundation of clean meats, salt and water. Stay clean for 90 days. Introduce something that you like for few days and see how it affects you. No problems? It can stay. Issues m? It’s gone forever. Build on it from there, slowly. You have to build your own diet/lifestyle plan according to your needs, not anyone else’s. I personally avoid all sugars and sugar alternatives but if a little sneaks in once in awhile I don’t worry about it. In something like sugars used in a cured meat it’s not that much. I make my own bacon and before carnivore my brine/cure required a lot of brown sugar and maple syrup but after the curing process was over most of it was rinsed off. There was still some residual sugar but considering the slight amount on the surface of each slice I don’t believe it’s enough to do much harm unless you are super sensitive to it. With all that being said I still avoid sugar as much as possible. If given a choice I wall always go without. The only items I allow in my diet that are not carnivore is one cup of bulletproof tea in the morning and some spices. Those spices must be sugar and sweetener free. I eat meat of any kind, eggs, cheese , cream and yogurt sparingly and pork rinds fried in lard. The only fats I use are ghee, lard and tallow, which I make myself. I do not allow vegetables, seeds, seed oils and sugar (if at all possible) Now here is a concession that I might make if I went to a restaurant and there were no steaks or any meats that weren’t clean enough to suit me. I would consider jalapeño poppers as long as they’re not breaded and deep fried. Bacon wrapped and stuffed with cream cheese is tolerable for me and doesn’t affect me but I would only eat that I’d there was no other alternative. Find your path, just start from a clean foundation. Sent from my iPhone using Tapatalk
    • Okay. I'm a noob at this (well, sort of. Like I said before, I did do Adkins for a couple of years with no problems). The way I understand it, the goal is to reduce your carbs to zero as well as get through the transition eating only animal products. I prefer to jump right in like @Geezy did and get on with it. So far, I haven't had any sugars or carbs and have made up my mind to eliminate everything that is not animal based (Milk is animal based but has lactose, so it is out). In my research and quest for further understanding, I watch a lot of YT videos on tips and tricks to navigate through this new adventure. This is where I am coming into some confusion, and I know there are variations of the carnivore diet. But some of the stuff I've seen others do has me scratching my head. So, I am assuming I am missing something and therefore the confusion. The bottom line is I see others eating stuff that has been processed with sugars or dextrose, etc. To my understanding, that would be a red flag to go that direction. For instance this ham:    When I scan the shelves, I see something like this and it interests me. So I start checking the label. From the ingredient list, it tells me this one is off limits. But then if you go to the nutritional label:  
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    • My cows say… I fart in your general direction. Sent from my iPhone using Tapatalk
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