If you’re considering following the ketogenic diet, bacon and eggs might be a tempting breakfast option. However, there are some things to know before going for it based on goals, whether health or weight loss related.
Bacon and eggs can be a staple of your ketogenic breakfast depending on your goals. If you are working towards body fat loss then this should be minimized to cut down overall fat intake, but if at weight gain or maintenance you can add into your daily intake, just track them all.
So what makes them a high-quality option versus a low-quality option on the ketogenic built healthy diet? Well, this comes down to why you are using a ketogenic diet, if you are aiming to really lose body fat then you need to cut down the plate fat.
Why Eggs Are a Keto Staple
Eggs are truly eggcellent, pun intended, for most people on keto because of their macronutrient ratios. They are low-carb, high protein, and moderate fat all that is needed to support the body in a state of ketosis while still being able to meet your daily calorie goals.
Eggs also contain two essential nutrients for supporting healthy hair, skin, and nails without adding too many calories or carbs to your diet.
These nutrients are biotin and sulfur, which both support healthy hair growth but also help fight bacteria on the skin’s surface for a glowing complexion and promote strong nails that resist breakage.
Eggs also have a wide range of micronutrients that help to support healthy blood sugar levels, antioxidants that fight free radicals and promote heart health.
If you are aiming for weight loss then the protein in eggs will also keep your hunger at bay between meals so you can lose more fat while on keto because of its satiating power.
This all makes sense when you think about the egg itself is intended to become an animal if fertilized which requires a lot of energy and nutrients to grow.
Why Bacon Is a Keto Staple
Bacon is something most people obsess over when on keto, but this isn’t because it’s high in fat alone.
Bacon is amazingly high in energy due to the overall grams of fat in it, but it is also high in the amino acid tryptophan which has been shown to support serotonin production.
Serotonin is a neurotransmitter known as the happy hormone because of its role in our mood and mental health. It’s important for cognitive function by supporting memory retention along with healthy sleep patterns.
Bacon not only contains tryptophan, but it also contains Vitamin B-12 which is another vitamin essential for producing serotonin.
This means that bacon not only supports your mood and mental health in keto but gives you the energy needed to exercise regularly.
The bacon should be nitrate-free and organic if possible to avoid the added chemicals used in industrial processing.
Egg Nutrition Details
Eggs are a powerhouse of incredibly vital nutritional content due to their natural richness in micronutrients.
Eggs have a wide range of essential vitamins and minerals that the body needs to function properly, some of which are only found in eggs like Vitamin D and choline.
Vitamin B-12 is another vital element for proper brain health along with healthy blood cells so you don’t become anemic.
Eggs are also rich in selenium and iodine which help to promote healthy thyroid function so you don’t become hypothyroid as well.
Selenium is a powerful antioxidant that helps fight free radicals while supporting normal growth during childhood development. Iodine will support the production of hormones by regulating your metabolism, so you don’t become hyperthyroid as well.
Eggs are also full of Vitamin A, D, and E which all support healthy vision development along with protecting against age-related macular degeneration.
Biotin is a vital B vitamin that will help your body to turn food into energy at an efficient rate by increasing the metabolism and promoting energy production.
Vitamin B-12 is also essential for the creation of red blood cells, while folate will protect against heart disease by supporting normal homocysteine levels in your blood along with healthy neural development.
The choline found in eggs has been shown to support memory function as well which makes them a wonderful snack for anyone in school or college.
What About Egg Protein Powders?
Protein powders like egg protein are a popular keto meal replacement to add on to your protein intake, but it’s important to remember that these powders can be high-carb or low-fat depending on which one you choose and how they are sweetened.
Most people on keto won’t mind the higher fat content of an egg-based protein powder, but if you are trying to lose weight then it’s best to choose one with lower fat.
Bacon and eggs can be an excellent breakfast or meal replacement option in your ketogenic diet plan depending on what goals you have for yourself.
Using this information will help you make these common staples more part of your daily intake so that as long as they fit into your macros you’re good to go!
Bacon Nutrition Details
There is not as much nutrition to bacon like to eggs because of how much it is processed, but there are still a few key areas that you need to consider when building your diet plan around bacon.
Bacon contains tryptophan like eggs which means that they will also help support serotonin production along with Vitamin B-12 which supports the creation of healthy and strong cells .
Vitamin A, D, and E are also found in bacon which help to support healthy vision development along with protecting against age-related macular degeneration.
Biotin can be found in moderate amounts as well which means that it will promote the metabolism of fat while supporting energy production by converting food into fuel .
The high saturated fat content is a concern for some people, but it’s important to remember that saturated fat is very different from trans-fats which are the main culprits behind high cholesterol.
Why Eggs and Bacon May Not Be Right For Your Diet
The big thing to think about is what your goals are in starting your ketogenic diet, if you are looking for body fat weight loss then you will want to reduce your fat intake.
This is where eggs and bacon are not the best choice for those of those of us looking to lose weight because they have a lot of calorie density.
This happens from both of their protein and fatty acid content so it’s important to keep that in mind with any ketogenic diet meal plan.
This can make consuming eggs and bacon for breakfast slow or negate your overall losses by providing you far too much plate based calories.
Whereas if you are at the weight you want to be then adding in eggs and bacon to breakfast can help you reach your goals by providing a lot of the nutrients that have been shown to support overall health.
They can also provide you the solid calories you are looking for to make it through your day so that you don’t reach for other poor food choice options.
If you are just starting out on the ketogenic diet, it’s important to understand what your goals are.
If you want to lose weight (bodyfat), eggs and bacon should not be a major part of your breakfast or lunch because they have too many calories for someone looking to slim down.
But if you are at the weight that is right for you, adding them in can provide some solid calories throughout the day that will help keep hunger pangs away.
With all this information about how these two staples affect our health differently depending on which goal we’re trying to achieve with our keto diet plan, let us know!