Beginner’s Guide: How Much Fat Do I Eat: Ketogenic Diet?

Contradictory to other diets, the consumption of fat is a vital part of the ketogenic diet. But you might not see the results if you are consuming too much or too little fats.

In this video, Dr. Eric Berg explains how much fat to eat to see reasonably good results from the ketogenic diet. He says that on an average, we should consume 20-40 grams of fat per meal.

How Much Fat Do I Eat: Ketogenic Diet?

You can follow the chart below to get a better understanding about the same.

FOOD AMT FAT CAL Per Meal
1. Heavy Cream *1 TBS *5g *51 *6 TBS
2. Egg *1 egg *5g *74 *3-4
3. Beef (80%) *3 oz *16g *213 *3-6 oz
4. Coconut Oil *1 TBS *14g *120 *2 TBS
5. Brie Cheese *3 oz *28g *300 *3 oz
6. Almond Butter *1 TBS *10g *100 *3 TBS
7. Olive Oil *1 TBS *14g *119 *2 TBS
8. Bacon *1 slice *3g *43 *3-6 Slices
9. Pecans *10 nuts *20g *196 *15 Nuts
10. Macadamia Nuts *10 nuts *21g *204 *15 Nuts
11. Peanut Butter *1 TBS *8g *94 *3-4 TBS
12. Almonds *10 nuts *6g *70 *3-4 TBS
13. Avocado *1 whole *30g *322 *1
14. Ice cream *1 cup *22g *200 *1 cup
(ice cream MUST to have NO sugar)

Transcripts of the Video:

00:00
hey guys dr. Burke here in this video
00:03
we’re going to talk about how much fat
00:05
you need to consume on a ketogenic diet
00:07
per meal okay there’s a lot of theories
00:10
out there but I have an unfair advantage
00:12
because I have a lot of people I can
00:15
practice on in my clinic to see what
00:17
works and what doesn’t work okay let us
00:20
show you what works a couple of things
00:22
that people bring up all the time is is
00:24
a ketogenic diet which means you’re
00:26
eating more fat is that dangerous for
00:29
your heart the answer is no it’s not in
00:33
fact it’s not the fat that plugs up your
00:36
arteries it’s the sugar okay there’s
00:39
tons and tons of studies I’ll put some
00:41
links below on this fact
00:43
okay so ketogenic diets are not
00:45
dangerous if you do them correctly
00:48
second question that people say or
00:50
they’ve heard they say well the more fat
00:52
that you eat the more fat you’re going
00:54
to burn that’s another myth because you
00:57
could be burning the dietary fat and not
00:59
your own fat all right now the whole
01:02
concept of a ketogenic is that you’re
01:04
having very low carbs okay
01:07
moderate protein higher fat what I found
01:12
is we want zero sugar unlimited

01:15
vegetables in fact we need more
01:16
vegetables because if you do this
01:19
ketones are acidic and the ketones can
01:22
potentially raise your pH and you can
01:25
end up with either gout this type of
01:27
arthritis or kidney stones okay so the
01:30
way to prevent that is to consume a lot
01:33
of vegetables and also lemon lemon
01:36
actually prevents kidney stones the
01:38
other key is that don’t consume sugar
01:42
with fat why because it will increase
01:45
insulin even more so we don’t want to
01:47
add the sugar to this eating plan at all
01:50
the other point is you want to do this
01:52
gradually if you’re increasing fats too
01:55
quickly it’s going to overwhelm the gall
01:57
bladder and you’re going to have right
01:58
shoulder pain okay and bloating things
02:01
like that that’s why I recommend that if
02:03
you’re going to do this how to recommend
02:05
the gall bladder formula because that
02:06
gives you the enzymes and the bile to
02:08
help handle this fat in the transition
02:11
number two or number three
02:14
that it does take time to adapt your
02:17
body to fat-burning all the cells must
02:20
change their enzyme structure their
02:23
machinery to handle this new fuel source
02:26
because we’re limited in the glucose and
02:28
we’re increasing the fat and it does
02:30
take sometimes between two three four
02:32
five even six weeks to make this
02:35
transition in the process we’re going to
02:37
do this nice and gradually so your body
02:39
can go right into it and you’ll feel
02:41
really good now let’s talk about how
02:43
much fat that you really need now these
02:47
are lists of fats that you can
02:49
potentially consume and by the way I
02:52
have a link that I’m creating below so
02:55
you can download this chart which
02:57
actually is right here this one right
03:02
here so basically this is kind of a
03:05
short version heavy cream 1 tablespoon
03:08
is 5 grams of fat okay so an average
03:12
person and this is very general needs
03:15
between 20 and 40 grams of fat per meal
03:20
ok on a ketogenic diet so this is 40
03:24
would be the high scale someone really
03:25
large it’s been doing awhile 20 is
03:28
someone smaller and they’re just
03:29
starting out ok so we’re going to
03:31
calculate this kind of a mid range at 30
03:34
grams ok just to give you an average so
03:37
heavy cream and you can make whipping
03:39
cream I have a video on that you can
03:40
make all sorts of things with heavy
03:41
cream 5 grams you would do six
03:44
tablespoons per meal like you’re going
03:46
to have that right after the meal as
03:47
you’re fat the fats can allow you to go
03:50
longer so you’re not as hungry and it’s
03:53
not going to increase insulin is exactly
03:55
what we want and you may only be doing
03:58
two meals so if you’re concerned about
04:00
calories which I actually did add
04:02
calories to this you know do two meals
04:05
especially if you’re not working out I
04:07
mean you’ll find that it once you adapt
04:10
you can burn your body fat as a fuel
04:13
source and you can go a long period of
04:14
time without having to worry about it
04:16
now egg is 5 grams of fat now realize
04:21
that these there might be four more than
04:23
5 grams for the egg but we’re talking 5
04:25
grams of fat so one egg is 5 grams so
04:27
you
04:28
three to four eggs per meal I do four
04:30
eggs in the morning sometimes people do
04:32
two or three that’s totally fine because
04:33
you don’t have to you can combine these
04:36
in certain ways so now let’s get to the
04:39
beef we got three ounces is 16 grams so
04:44
about you know 3 to 6 ounces of beef so
04:47
what I want to show you it’s kind of an
04:51
example of this beef that’s frozen right
04:56
here this is some beef that’s 85% lean I
04:59
do not buy the 90 percent lean I like
05:02
the 80 percent but it’s hard to find it
05:04
I like this thing to be more fat but
05:07
this is the type I have which is
05:09
grass-fed organic beef and just so you
05:14
know I do the pasture-raised
05:17
organic eggs that’s the type of eggs
05:20
that you need to consume and so then we
05:24
get coconut oil right one tablespoon is
05:26
14 grams so we’re just going to double
05:28
that and have two tablespoons now you
05:30
can put that on your vegetables you can
05:32
make little treats there’s all sorts of
05:34
recipes you can make but that’s the type
05:36
of amount of fat that you would need per
05:38
meal brie cheese 3 ounces 28 grams so
05:42
you just do 3 ounces so I’ll show you
05:44
brie cheese is very high in fat and I
05:46
actually took this and I drew these
05:50
little lines here to show you what 3
05:51
ounces is just to give you an idea it’s
05:53
a little slice of this this is like 4 3
05:56
ounce sections this is 12 ounces of
05:59
cheese and one of these for a meal would
06:03
give you enough fat but this also has
06:06
the protein so you could kill two birds
06:09
with one stone and I do a lot of cheese
06:11
another idea
06:13
here’s some other cheese right here this
06:15
is a German cheese just less than half
06:18
of this is 3 ounces okay so that gives
06:21
you an idea it’s kind of like a little
06:23
bit bigger than up it’s kind of like a
06:25
yeah it’s not a card deck but it’s a
06:27
little bigger than the palm of your hand
06:29
but half of this would be 3 ounces okay
06:30
just to give you an idea almond butter 1
06:35
tablespoon is 10 grams so that would be
06:37
3 tablespoons of almond butter that you
06:40
would consume you can do that right
06:41
right after a meal that would be your
06:43
fat olive oil with 1 tablespoon 14 grams
06:46
so 2 tablespoons of olive oil that’s
06:48
really easy just to put on your salad
06:50
boom you’re done of course some of its
06:53
going to end up in the bottom so maybe
06:54
you want to add another one but that
06:56
would give you about 30 grams of fat
06:59
pecans so 10 P cons is 20 grams so if
07:04
you do 20 15 P cons right at the end of
07:08
a meal or maybe macadamia nuts that
07:11
would be giving that would give you
07:12
enough fat ice cream now you’re saying
07:15
wait a second ice cream can I have ice
07:17
cream there are certain ice creams that
07:18
have no sugar in fact I’ll show you the
07:22
one that I have right here so I put a
07:26
chocolate brownie on here that’s a
07:28
recipe that we have in some of the
07:30
videos in ice cream and you can
07:33
basically make this ice cream or get it
07:37
from the store and it has no sugar and
07:40
that will one cup would give you 22
07:42
grams of fat okay now I personally this
07:49
is an ice cream that I’m developing
07:50
right now I’m having my own line of ice
07:53
cream now I’m experimenting right now
07:55
and it’s not perfected I’m in the rnd
07:57
stage in fact a couple days ago I had
08:00
all my staff consume this much ice cream
08:05
so I gave them a container because I
08:08
wanted to see what would happen right
08:09
half of the group had some digestive
08:12
bloating it was temporary but still it’s
08:15
not perfected yet so we’re going to be
08:17
perfecting this I have to go back to Rd
08:19
and figure out how I’m going to fix that
08:21
because the last thing I want to do is
08:22
have you get it and have you bloating
08:25
and call me up and say dr. Berg you know
08:27
gas me out that’s I don’t want to go
08:29
there so the ice cream is made with a
08:32
high-quality fat no sugar but we have to
08:36
figure out the size fibers in there so
08:39
we’re working on that right now but that
08:41
will be down the road some people want
08:43
to know when it’s going to be I don’t
08:44
know I’m going to have it done when I
08:46
perfected okay so this will give you an
08:50
idea if you download the chart below it
08:53
will give you an idea of how much fat
08:55
that you really need so go ahead and
08:57
apply this

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