how much fat on keto is it safe to eat all that fat on keto am I getting enough
fat on keto am i eating too much fat on keto do I have to worry about fat on
keto today we're going to talk about all those things and we're going to put them
in perspective for you so that it all makes good sense coming right up I'm
doctor Ekberg I'm a holistic doctor and a former Olympic decathlete if you like
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didn't go over five principles five questions that people often have and the
first one is is it safe with all that fat they've heard of success stories
people get on keto lose weight for the first time in their life they
reverse their high blood pressure and their cardiovascular disease and their
diabetes goes away they hear these good things but they've also heard a million
times that fat is bad we live in a society with fat phobia and if you look
hard enough you're sure to find some studies that will prove to you that fat
is bad but for every study that says one thing there are several others that say
something else we need to understand this about those studies that if you
take a thousand people and you put them in a study for weight loss and they are
overweight to start with that's why they're in the study for weight loss
those people are going to be insulin resistant they're going to have
chronically high levels of insulin which means that they are still in a storage
mode their body has a tendency to store to stash away to compile everything that
they eat whether it's fat protein or carbohydrates but it's the carbohydrate
that drives the insulin that creates the storage so now if they find out that the
people eat the most fat have the most cardiovascular disease it's because
those people also maintain level of carbohydrate to keep that
insulin going so while you have a high level of insulin no food is a good food
because it will all tend to be stored and cardiovascular disease and diabetes
and all these metabolic syndrome diseases are storage diseases we have to
stop storing and we have to retrieve some of that fuel and we can only do
that by reducing insulin by reducing carbs and going longer between meals so
it's not a problem of the fat even though there's a correlation the problem
is the insulin and we have to reduce that so is fat safe yes as long as you
do something to reduce your insulin at the same time number two people ask well
isn't keto this thing where you eat a lot of fat isn't more fat better on keto
isn't that the whole point you want to burn fat so the more fat you eat the
better well actually it's not really about the fat it is about carbs and it's
about lowering the carbs to a level where your body has to learn to burn fat
if you eat tons of carbs you're in storage mode like we said and you're not
burning the carbs get converted to fat the extra protein get converted to fat
and the extra fat you eat gets stored as fat because of the high insulin
therefore it's not about the fat it's about lowering the carbs so that the
insulin lowers and then the only food that does not raise insulin is pure fat
that's why you fill up on fat you eat a little bit of tiny tiny amount of carbs
you eat moderate protein and then you eat enough fat to be full but it's not
about eating as much fat as possible it's just eating enough to get full how
much is that well typically keto kicks in really well when you eat
about five percent of your calories from carbohydrate you eat about 20 percent
of calories from protein which is moderate it's not a high or a low low
would probably be better if you can still keep the carbs if you're very
insulin resistance you might want to push this 20% even a little bit lower
and then fat is 75% of calories but that's not the goal that's just kind of
what is left over when you have the carbs and the protein at a low and
moderate level so if you need about 1,500 calories then you would eat
somewhere around 125 grams of fat if you eat about 2,000 calories you need about
165 grams of fat if you eat 2,500 calories to get full then you need about
210 grams of fat so you do not try to eat it's not that more fat is better
it's that you want to reduce the carbs to a low enough level and then you got
to eat something and that something becomes fat of course
you want to eat good quality fat as much as possible should be grass-fed butter
extra virgin olive oil organic coconut oil avocado and of course all the
natural fats from healthy meats healthy dairy and nuts the third thing we want
to cover is the question can you overeat because most people have at some point
in their life eaten a whole lot of carbohydrates and they know that it is
very easy to overeat it's very easy to overeat ice cream you can eat a whole
tub of ice cream you can eat a whole pecan pie you can eat a whole bag of
chips because there is no satiety the carbohydrates drive the insulin the
insulin puts you in storage mode and the purpose of that is whatever you're
eating that's full of carbohydrate is supposed to be stored you're saving up
for the winter your body is trying to get as much as possible to put into
storage that's why when you eat carbohydrates it is so easy it is it
happens by itself you don't have to try that's why carb becomes an addiction
with fat it is much much harder to overeat it is very difficult to sit down
with a bag of avocados and eat too much you might succeed once but then you get
full for so long that you just don't want to eat for a while same thing with
with a fatty steak or with butter or a bulletproof coffee or bacon if you eat
something with a lot of fat it is so satisfying and you're not triggering the
insulin to put you in storage mode whatever you eat is still circulating in
the body available for fuel so you don't eat you have no desire to eat typically
until you have burned through that fuel and you're ready to replenish it so your
body is learning to regulate the appetite something that was lost when
you eat all those carbs now the next question is is it possible we said that
it's hard to overeat fat but is it possible and the answer is yes
absolutely because a lot of us have emotional attachments to food things
that taste good we not necessarily hungry but we just want the flavor we
just the mouth to feel something and then we are so smart and so clever
as to invent all these desserts and all the cookies and all the drinks that have
zero carbs we sweeten them with stevia and monk fruit and these healthy sugar
substitutes but the thing to realize is they sort of mimic carbs they can still
feed our carb addiction because we feel like we're getting that sweet taste
we're getting the mouthfeel we're getting that satisfying experience and
that makes it very very easy to overeat so the cookies and the fat bombs and the
hot chocolate they're okay but realize that they are the little extra those are
little treats that you award yourself just as treats not as one on the base
food groups when you start treating them as basic food groups now they're very
easily will maintain your addictions and make it relatively easy to overeat so
can you overeat yes but eat whole food and then it's much much harder use the
cookies and the treats as a treat number four do I have to count calories should
I count calories well do calories matter and the answer is yes calories always
matter because in the end they the people who advocate calorie counting and
calorie restriction the right in the sense that it is a closed system it is
physics calories and calories out what they're missing is that it's about
hormones that drive the desire to tell you how much calories to eat so if you
try to restrict calories meaning you always eat a little bit less than you
would like then you will always fail because if you eat a little bit less
than you like that by definition is you are slightly
deprived and you can keep that up for a while but you cannot keep it up
indefinitely so the people who try to diet by only restricting calories they
eat the same average standard processed foods and they just eat less of it those
will fail miserably very quickly if you eat low carb then you will get less
appetite so it's easier to control the calorie you the calories can drop
without you feeling so deprived but it's not a good idea to purposely try to
control the calories it is better to don't worry about the calories and use
the tools of low carb high fat keto intermittent fasting to lower your
insulin resistance because once the insulin resistance drops then
your appetite will drop just keep in mind what we talked about previously
that you want to stick to the whole food you don't want to start treating fat
bombs as your next food group and then the only other thing is trial and error
because low carb high fat keto intermittent fasting they're all tools
and I know that you're gonna read some comments somewhere some guy he started
in January and four five six months later he just did low carb just did
keto he does a little bit of everything and he's lost 80 pounds in five months
and that's gonna be there's a lot of people out there like that
and if that doesn't happen to you don't despair okay it's not fair we're all
different we have a different genetic predisposition we have different levels
of insulin resistance so don't worry about how what happens to other people
just know that these are tools and if you apply them enough then eventually it
will work but you might have to do some trial and error you might have to play
around with the amount of carbohydrates you might have to play around with the
number of meals and the length of your fast so some people do intermittent
fasting and 18-hour fasting is plenty they start shedding weight other people
do all mad for a year and nothing happens they fast 24 hours to eat one
meal and they still can't lose the weight so these are tools if that's the
case for you then you just need to extend the fast you go 36 hours you go
42 hours and if you need to you go longer but it will work if you
consistent and you measure and your monitor and you understand these are
tools and that you can use them incrementally so calories do matter but
don't count calories let them happen let the calorie restriction happen
automatically as you become less hungry as you get into ketosis as you reduce
your insulin then your body starts burning the fat off the body and you
become less so number five I'm trying to do all this
stuff but I'm not losing weight am i eating too much fat well maybe so the
first thing that I would look at is make sure that you are in ketosis because
just because your neighbor got in ketosis on 30 grams of net carbs does
not mean that that's low enough to get you in ketosis it probably is maybe is
but maybe not so the only way to be sure is to measure and if you get yourself a
nice little measuring kit that has ketone sticks then you measure that here
and there and you want to make sure that you have enough ketones in your
bloodstream probably you want to be at least over 1.0 probably even better is
somewhere between 1.5 and 3 would be a really good level of nutritional ketosis
but you might be eating 25 grams of carbs and not even be close to ketosis
and then that's the problem but you got to measure it to know you may also be
eating too much protein some people can go carnivore and reduce reduce their
insulin resistance the tons and tons of protein and that's good for them but if
you're eating a good bit of protein protein does stimulate a lot of insulin
as well even if you eat a lot of fat with the protein the protein is still
going to trigger insulin because insulin is a anabolic it's a storage it's a
building hormone anytime you eat something that needs to be stored or
that needs to be used for building materials such as protein you will
release insulin so that's why keto talks about moderate protein and for some
people that's moderate to low protein so in that case you might want to shoot for
lowering that down to maybe 15% and see what happens you could be eating too
much fat in the sense that you're eating so much fat your body doesn't have to
burn anything off the body the whole idea of keto is that your lower carbs so
your body becomes adapted it learns how to burn fat
because there is no other fuel and then as you burn the fat you produce ketones
as a by-product and now you know that your fat adapted but you can be in
ketosis you can be fully fat adapted you can have ketones soaring through your
bloodstream and not burn an ounce of your body fat if there is enough fat
that you're eating if you're eating so much fat if you're putting more fat in
the body says great I got all this fat coming in I'll burn that I'm in ketosis
but there's no need to burn the fat off the body so the idea is and especially
if you eat whole food and not the cookies and the fat bombs that your
appetite decreases and your body now has an infinite supply of fat from the body
that you don't need to eat so much fat so can you eat too much fat yes in the
sense that your body doesn't need to burn any of its own supply so but though
you don't have to force that you don't want to force it by trying to restrict
calories if anything you push it by increasing your length of fasting and
that brings us to the last point here about intermittent fasting that's your
last tool because some people are so insulin resistant I have had people who
have been on keto for years keto or low-carb for years their blood glucose
is in the 80s they're a 1 C is 5.1 5.2 and yet their insulin reads a 25 so this
person is so extremely insulin resistant that the low-carb the keto diet is not
enough their body so stubbornly refuses to burn that body fat that it makes them
they still have a very high appetite to eat all those calories eat all that food
enough to sustain their metabolism and in
to sustain their body weight and if they eat less they get hungry and their body
their basal metabolic rate goes down so for these people
low-carb keto is not enough they need to extend the length of the fasting because
their bodies won't touch the fat stores the body will make them eat more fat
even if they stick to the percentages prescribed then they can go longer
between meals they feel satisfied they don't have the cravings for carbs but
their bodies tell them to maintain that same level of calories and it won't
still won't burn that body fat so intermittent fasting extending the fast
36 42 48 to 72 hours that will break through that barrier eventually so
realize that there is no quick fix for things that took decades to develop yes
fat is safe the rest of this their tools low-carb keto intermittent fasting their
tools some tools need to be applied a little bit for some people and they need
to be applied a lot for other people that's where the trial and error and the
experience and monitoring and measuring comes in just learn the stuff be patient
and know that it's going to work if you understand it and you do it long enough
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