Jimmy Moore’s keto eggs

During his yearlong n=1 ketosis experiment Jimmy Moore in 2012 didn’t give too much away about exactly what he was eating.

What was he doing to keep his blood glucose consistently low and ketones high?  Could this help me lose some weight or perhaps my type 1 diabetic wife normalise her blood glucose levels

Jimmy did  publish a list of healthy high fat foods (i.e. avocados, butter, whole eggs, coconut oil, bacon, sour cream, 70% ground beef, full fat cheddar cheese and coconut) on the Carb Smart blog but he didn’t give away much more detail.

I suppose it’s part of what drove me to dig into the food insulin index to create a ranking of all foods.

One meal he did blog as one of his favourites was his “keto eggs” which he included in Keto Clarity and on his blog here.  He says it helps him “rock the ketones”.  This was often his meal for the day with intermittent fasting.  The recipe is shown below:

  • 4-5 pastured eggs
  • 2-3 oz grass-fed butter and/or coconut oil
  • sea salt
  • parsley (or your favorite spice)
  • 2 oz full-fat cheese (optional)
  • 2 Tbs Sweet Chili Sauce
  • 3 Tbs sour cream
  • 1 whole avocado

The nutritional analysis for the recipe below shows that it’s certainly ketogenic with 83% fat, 13% protein and 4% carbs.  This keto egg recipe provides a solid protein score though the vitamins and minerals aren’t as high as some of the other meals.  However if your primary aim is therapeutic ketosis then this meal will likely be great for you.

2016-07-18 (2)

The ranking for the keto eggs recipe, compared to the 241 other meals that have been analysed so far,  for each of the approaches is:

  • therapeutic ketosis – 18 / 242
  • diabetes – 54 / 242
  • weight loss – 175 / 242
  • nutrient dense (maintenance)  – 159 / 242

net carbs

insulin load carb insulin fat protein


6g 31g 21% 83% 13%


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Marty Kendall

  • Wenchypoo says:

    I remember when he used to tell us listeners that his “warrior” meal consisted of 5 eggs and a stick of butter per day. I think the nutritional assay he had done on himself put an end to that!

    • I’m hoping that the ranking of the different meals will help people to see that some meals are more appropriate depending on your situation. If you’re not in need of therapeutic ketosis there may be more nutrient dense options.

  • angelinn says:

    That’s one meal ? No wonder weight loss was a challenge.

  • Shari Bambino says:

    Not to your point but it looks like the sweet chili sauce was not included in the counts? Add another 14g carbs for that for a total of 20g for this meal. And I gained 3 lbs just looking at that photo.

    Thanks for all of your work!

  • Robert PK says:

    I eat eggs like this frequently (once a day on an IF plan). I use some organic spicy salsa (less carbs) instead of chili sauce, and 45% Creme Fraiche (zero carbs) for sour cream. Keeps me going forever, esp w a BP coffee. R

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