How Much Fat Do I Eat: Ketogenic Diet?

How Much Fat Do I Eat: Ketogenic Diet?


Hey, guys. Dr. Berg here. In this video, we’re going to talk about how
much fat you need to consume on a ketogenic diet per meal. There’s a lot of theories out there, but I
have an unfair advantage because I have a lot of people I can practice on in my clinic
to see what works and what doesn’t work. I’m going to show you what works. A couple of things that people bring up all
the time is, is a ketogenic diet, which means you’re eating more fat, is that dangerous
for your heart? The answer is no, it’s not. In fact, it’s not the fat that plugs up your
arteries, it’s the sugar. There’s tons and tons of studies, I’ll put
some links below, on this fact. Ketogenic diets are not dangerous if you do
them correctly. Second question that people say or they’ve
heard, they say, “Well, the more fat that you eat, the more fat you’re going to burn.” That’s another myth because you could be burning
the dietary fat and not your own fat. Now, the whole concept of the ketogenic is
that you’re having very low carbs, moderate protein, higher fat. What I found is we want zero sugar, unlimited
vegetables. In fact, we need more vegetables because if
you do this, ketones are acidic, and the ketones can potentially raise your pH, and you can
end up with either gout, a type of arthritis, or kidney stones. The way to prevent that is to consume a lot
of vegetables, and also lemon. Lemon actually prevents kidney stones. The other key is to don’t consumer sugar with
fat. Why? Because it will increase insulin even more. We don’t want to add the sugar to this eating
plan at all. The other point is you want to do this gradually. If you’re increasing fats too quickly, it’s
going to overwhelm the gallbladder, and you’re going to have right shoulder pain, and bloating,
and things like that. That’s why I recommend that if you’re going
to do this, I’d recommend the gallbladder formula because that gives you the enzymes
and the bile to help handle this fat in the transition. Number two or number three is that it does
take time to adapt to your body to fat burning. All these cells must change their enzyme structure,
their machinery to handle this new fuel source because we’re limited in the glucose, and
we’re increasing the fat, and it does take sometimes between two, three, four, five,
even six weeks to make this transition. The process, we’re going to do this nice and
gradually so your body can go right into it, and you’ll feel really good. Now, let’s talk about how much fat that you
really need. Now, these are list of fats that you can potentially
consume. By the way, I have a link that I’m creating
below so you can download this chart, which actually is right here. This one right here. Basically, this is a short version. Heavy cream, one tablespoon is five grams
of fat. An average person, and this is very general,
needs between 20 and 40 grams of fat per meal on a ketogenic diet. 40 would be the highest scale of someone really
large who’s been doing it in a while. 20 is someone smaller, and they’re just starting
out. We’re going to calculate this midrange at
30 grams just to give you an average. Heavy cream. You can make whipping cream. I have a video on that. You can make all sorts of things with heavy
cream. Five grams, you would do six tablespoons per
meal. You’re going to have that right after the
meal as your fat. The fats could allow you to go longer so you’re
not as hungry, and it’s not going to increase insulin. It’s exactly what we want. You may only be doing two meals. If you’re concerned about calories, which
I actually did add calories to this, do two meals, especially if you’re not working out. You’ll find that once you adapt, you can burn
your body fat as a fuel source, and you can go a long period of time without having to
worry about it. Now, egg is five grams of fat. Now, realize that there might be more than
five grams for the egg, but we’re talking five grams of fat. One egg is five grams. You need three to four eggs per meal. I do four eggs in the morning. Sometimes, people do two or three. That’s totally fine because you can combine
these in certain ways. Now, let’s get to the beef. We got three ounces is 16 grams, about three
to six ounces of beef. What I want to show you is an example of this
beef that’s frozen right here. This is some beef that’s 85% lean. I do not buy the 90% lean. I like the 80%, but it’s hard to find it. I like this thing to be more fat, but this
is the type I have, which is grass-fed, organic beef. Just so you know, I do the pasture-raised
organic eggs. That’s the type of eggs that you need to consume. Then, we get coconut oil. One tablespoon is 14 grams. We’re just going to double that, and have
two tablespoons. Now, you can put that on your vegetables. You can make little treats. There’s all sorts of recipes you can make,
but that’s the amount of fat that you would need per meal. Brie cheese, three ounces, 28 grams. You would just do three ounces. I’ll show you, brie cheese is very high in
fat. I actually took this, and I drew these little
lines here to show you what three ounces is just to give you an idea. It’s a little slice of this. This is four three-ounce sections. This is 12 ounces of cheese. One of this for a meal would give enough fat,
but this also has the protein, so you could kill two birds with one stone. I do a lot of cheese. Another idea, here’s some other cheese right
here. This is a German cheese. Just less than half of this is three ounces. That gives you an idea. It’s like a little bit bigger than a � Yeah,
it’s not a card deck, but it’s a little bigger than the palm of your hand, but half of this
should be three ounces, just to give you an idea. Almond butter, one tablespoon is ten grams. That would be three tablespoons of almond
butter that you would consume. You can do that right after a meal. That would be your fat. Olive oil with one tablespoon, 14 grams, so
two tablespoons of olive oil. That’s really easy just to put on your salad. Boom, you’re done. Of course, some of this is going to end up
in the bottom. Maybe you want to add another one, but that
would give you about 30 grams of fat. Pecans, 10 pecans is 20 grams. If you do 15 pecans at the end of the meal
or maybe macadamia nuts, that would give you enough fat. Ice cream. Now, you’re saying, “Wait a second, ice cream. Can I have ice cream?” There are certain ice creams that have no
sugar. In fact, I’ll show you the one that I have
right here. I put a chocolate brownie on here. That’s a recipe that we have in some of the
videos in ice creams, and you can basically make this ice cream or get it from the store,
and it has no sugar. One cup would you give 22 grams of fat. Now, personally, this is an ice cream that
I’m developing right now. I’m having my own line of ice cream. Now, I’m experimenting right now, and it’s
not perfected. I’m in the R&D stage. In fact, a couple of day ago, I had all my
staff consume this much ice cream. I gave them a container because I wanted to
see what would happen. Half of the group had some digestive bloating. It’s temporary, but still it’s not perfected
yet. We’re going to be perfecting this. I have to go back to R&D, and how figure out
how I’m going to fix that because the last thing I want to do is have you get it, and
have you bloating, and call me up, and say, “Dr. Berg, gas me out.” I don’t want to go there. The ice cream is made with a high-quality
fat, no sugar, but we have to figure out the fibers in there. We’re working on that right now, but that
would be down the road. Some people want to know when it’s going to
be. I don’t know. I’m going to have it done when I perfect it. This will give you an idea. If you download the chart below, it will give
you an idea of how much fat that you really need. Go ahead and apply this. Go ahead and write your comments below. I hope this helped you. I’ll see you in the next video. Hey, guys. Thank you so much for watching. I really appreciate it. Please click the share button below, and I
will see you in the next video.

100 thoughts on “How Much Fat Do I Eat: Ketogenic Diet?

  1. I've been having a debate with my mom as my sister put into my mom head that keto was bad for you because all the fat you eat it can cause problems with the heart liver and kidneys if doing for more than 30 days it's all the negative stuff in the media. I asked my dr to send me for blood tests to prove it so it was cholesterol liver kidney function b12/folic acid and a full blood count and they came back all normal

  2. The start of 2019 I weighed 300lbs. I went hard core on protein and produce ONLY and became a gym rat 6 days a week. By July I weighed 210 lbs but plateaued. I thought "what more can I remove!" Then I found one of Dr Berg's videos about Keto and upon looking into it I realized I was already practically doing it short of 2 things: I wasn't eating FAT and my protein shake+banana was high in carbs. I threw out the shake and started eating FAT and doing the IF and HOLY COW my weight loss not only took off again, it can't get out of my body fast enough! I lose 1-2 pounds daily! Suddenly I broke free from the 200's after being there for over 20 years, saw 182 on the scale and actually slid into my SKINNY JEANS last night!!! I cannot begin to thank Dr Berg enough for all of his free informational videos on youtube that honestly have probably saved MANY of us in our weight loss/better health journey as well as women going through menopause! Because of his videos on MP, I now have a strategy on how to balance out my body! I can't WAIT TO GET my adrenal supplements and step my progress up a notch! We love you Dr Berg!!!

  3. Thanks Dr. Berg. Im watching your videos since 2017 and always share it to my families and friends. I love how you educate people about proper way of doing keto diet. God bless

  4. Hello, does anybody knows how to download the list – where is it exactly? thank you for your help

  5. Oh my gosh, I think I am eating too much fat. I am starting my 3rd week and am so glad I saw this!

  6. This is a very useful information, Dr. Berg! I saved the FatKeto.doc on my phone and also printed it out so that when I need to calculate how much fat I should eat per day/meal I will be ready to add the fats up not to exceed the daily norm! Thank you! 🙂

  7. Man I live on a small farm been eating good meats and eggs and veggies but I am fat and diabetic. Too much bread and not enough fat due to exclusively eating deer meat for years I think…thanks for info

  8. What happens to insulin ( and/or insulin resistance ) from eating high-fat meals.

    What happens to insulin levels, when you have a "buttered coffee" at least once a day ?

  9. This is based on how many calories per day?? Cause 30g fat for 2 meals is just 540kcal!!! You say moderate protein 5 ounces per meal is just about 240kcal for the day from protein.. If we add up plus max 20g carb that would give just 1000kcal per day at best!!! Please clarify

  10. Thank you for this video. Very helpful. Think I am doing it right, but now I have a guide. Super! Keep up the good work. Very informative. Helps a lot.

  11. Hi Dr. I saw your video. You didnt mention butter in fat. How much butter we should tske on keto? Thanks for replying

  12. Dairy is a problem. I've been told since I have a mild form of MS that I shouldn't eat/consume any dairy from cows as there are a lot of antibiotics and bovine growth hormones in cow's milk. So about two years ago I started drinking organic almond milk though I eat butter and have had trouble finding reasonably priced non cow cheese. Goat cheese is limiting since I've only seen crumbled and spreadable goat cheese. Not crazy about feta cheese, too salty. Vegan cheeses are soy based and soy isn't good unless it's fermented soy apparently. Love cheeses and wondering what to do and Brie is cow milk based cheese, ditto for Camembert! Wouldn't cream cheese as in Philadelphia Cream cheese be considered high processed cheese as well? Love cream cheese and cottage cheese as well. Thankfully, have found organic cottage cheese which I rarely eat as it's still from cow's milk…what to do???

  13. I have lost 26 lbs. following on Keto eating. I am interested in reversing my type 2 Diabetes. Do you have any advice on how to go about it?

  14. Not looking to lose weight, just cure my acid reflux and deal with a hereditary low HDL production issue. I have a hard time believing this cream, eggs,cheese diet is going to be good for my bad LDL-to- HDL ratio issue.

  15. His videos are so damn confusing! He has so much information, that if someone is starting on keto is being overwhelmed! I just wanna know how much carbs, fats, and protein of grams I can have a day, and when losing the pounds do you adjust the grams.

  16. How about a Noble Prize for common sense. Dr. Berg you present this data perfectly easy for guys like me who need to get in shape as we age. American Men just do not take care of themselves and you are pointing the way. Following this program would solve most of the country's medical problems. Best of all, it is free.

  17. I know you say "unlimited vegetables"….Well how many carbs can you have a day (of vegetables)? Is there an upper limit max that, if you go beyond that then it's no longer a "keto" diet? love your videos!!!

  18. Thx I need to lower bloodpressure by following this advice the bottom pressure is now lowered from 103 too 94

    Combining it with acv before meals and 18 h intermittent fasting feeling great.

    I Also do cold showers.

    I have ADD.

    I needed to lower bloodpressure to start my medication.

  19. According to TCM, anything that is COLD destroys the Spleen-Pancreas. I think that the IceCream is one of the worst foods you can eat. It hit the spleen and create DAMNESS in the body. Too much fat have the same effect.

  20. I'm loosing weight on low carb diet but I don't eat high fat with every meal, I just lower carbs by eating mostly lean meats, fish, veggies, eggs, peanuts and dark chocolate even low carb bread daily. I eat butter and mayo etc. but not so much, I'm dropping at least a kilo every week and I'm happy with that.

  21. Thankyou . I'm learning so much . I've struggled with my health a lot of my life , but now I'm beginning to understand . Just in time to try to help my daughter . Shes having many of the same problems. K

  22. I’m one week on keto but since I started I was worried about fat and where do I get it but it seems that cheese would do fine

  23. I'm confused~! I eat only one time a day and this is 4 eggs, large salad 10 caps, Olive oil 3-5 spun, nice piece of meat min. 6 ounce , then piece of organic grass fed cheese and on an end some nuts and maybe a coffee with Heavy cream and a spun of grass fed butter!! And I made my own kind of cookies of Coconut oil and Almond butter and eat a few of them. This is why my doctor want to put me on Stains to lower my cholesterol! I took this fat business to much serious. Is there anybody the same??

  24. Been on low carb diet for several months now, I’m ensuring I’m getting sodium as well, but frequently am getting dull headaches and slight dizziness and nausea. Any ideas

  25. 70 plus pounds down in 4 months and going. Ty Dr Berg. This information is priceless. Subscribe and turn his notifications on. Every video is helpful. And the info makes so much sense and WORKS.

  26. Dr Berg, why do you need dietary fat if you’re trying to lose weight? Is it solely not to feel hungry when doing IF or is there another important reason?
    Also, you mentioned Ketones are acidic and will raise your body’s pH. That doesn’t make sense unless what you meant to say is, because Ketones are acidic, your body, as a feedback mechanism, will try to raise its pH to overcome the acidic Ketones. Not sure if you misspoke or I didn’t understand what you meant to say. Please clarify.

  27. Thank you Dr. Berg for making it so easy for us. Now I am clear as to how much cheese, eggs, cream etc I can have per meal without any harm to my body. And also thanks for literarily showing the products to understand the quantity and quality. 😊

  28. Hi Dr. Berg! 👋😃 How is your ice cream development coming along? It's December 2019, so I'm anxious to try it, if it's on the market somewhere. Please do a video and let us know! Thanks so much for all the great information you teach us everyday. I've just started implementing keto principles and already I'm seeing positive changes. I can't thank you enough! 💕 Blessings!

  29. I do IF everyday but I drink alcohol and smoke at Saturday,im 17years old and my answer is will it be really negative to my body or I can do it with little "problems"???

  30. Please clarify that we can take the quantity of various fats which u mentioned after taking a meal which also has some amount of fats in the form of oil etc?

  31. That information was so informative…Thank you Dr Berg. You are the best.I have just started Keto and need to be educated.

  32. The poor and working poor cannot afford organic or even the time to hunt for all these foods. Churches assist the poor with occasional meals which are very often unhealthy, and loaded with sugar and trans fats.

  33. Thank you! Can you tell me if we should eat more fat if we only have one meal a day,or would it still be between 20 and 40 gr?

  34. Thank you sir! Me and my wife and kids are all going keto. We are doing it for our Type 1 daughter and her sugars are low and so much easier to control. Thank you and Thomas and Favcity and all for your wonderful videos. 😃 😊

  35. No sugar added ice cream at the grocery store, but it has maltodextrin, a polysaccharide synthetic made from vegetable starch. They insist on adding hidden sugars and then wonder why people aren't buying their supposedly sugar-free offerings.

  36. in Nova Scotia rockweed (a type of seaweed) is used to thicken and stabilize ice cream manufacture. seams like a good fit for an organic product

  37. 20-30gr per meal, but for 2 or 3 meals? I'm on 20:4 intermittent fasting with only one meal, so how much fat can I have a day for that one meal?

  38. Thank you, Gr Berg! It works. I started 22 days ago, lost 7 kilos easyly. Eat once a day, no hunger at all between meals. Amazing!

  39. He pushes to eat only twice a day or even once a day. If you're eating the max for meal twice a day that's only 80 grams of fat. Is that enough? Considering is your fuel for the day?

  40. I’m new to the ketogenic lifestyle . It’s been only my first week and I lost 13 lbs. At first I was struggling not to snack between meals I’ll drink water like too much too, but as I really started to add avocados and evoo, ghee ect I can go without snacking and not drinking too much water to flush out my electrolytes. I drink only when I’m thirsty . I’m so happy and even gave a boost of confidence

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