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Transcript

- Hey guys, Dr. Berg here.

In this video we’re gonna 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 gonna show you what works.

Couple 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 gonna 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, it’s a type

of arthritis, or kidney stones.

So the way to prevent that is to consume

a lot of vegetables and also lemon.

Lemon actually prevents kidney stones.

The other key is that don’t consume sugar with fat.

Why?

Because it will increase insulin even more.

So 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 gonna overwhelm the gallbladder

and you’re gonna have right shoulder pain,

and bloating, things like that.

That’s why I recommend that if you’re

gonna do this, highly 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 your body to fat burning.

All the 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.

In the process we’re gonna do this

nice and gradually so your body can go

right into it and you’ll fell really good.

Now let’s talk about how much fat that you really need.

These are lists of fats that you can

potentially consume, and 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.

So basically this is kind of a short version.

Heavy cream.

One tablespoon is five grams of fat, okay,

so an average person, and this is

very general, needs between 20 and 40 grams

of fat per meal on a ketogenic diet.

So this is, 40 would be the high scale,

someone really large, has been doing it a while,

20 is someone smaller and they’re just starting out.

We’re gonna calculate this kind of like

mid-range at 30 grams just to give you an average.

So heavy cream, and you could make whipping cream,

I have a video on that, you can make

all sorts of things with heavy cream.

Five grams, you wold do six tablespoons per meal,

like you were gonna have that right after

the meal as your fat.

The fat’s gonna allow you to go longer

so you’re not as hungry, and it’s not

gonna increase insulin, is exactly what we want.

And you may only be doing two meals,

so if you’re concerned about calories,

which I actually did add calories to this,

do two meals, especially if you’re not working out.

I mean, you’ll find that at 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 these, there might be

more than five grams for the egg

but we’re talking five grams of fat,

so one egg is five grams, so you’d

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 don’t have to,

you can combine these in certain ways.

So now let’s get to the beef.

We got three ounces is 16 grams

so about, you know, three to six ounces of beef.

So what I want to show you is kind of 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.

And just so you know, I do the pasture raised organic eggs.

That’s the type of eggs that you need to consume.

So then we get coconut oil, right?

One tablespoon is 14 grams so we’re

just gonna 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

type of, amount of fat that you would need per meal.

Brie cheese, three ounces, 28 grams.

So you would just do three ounces,

so I’ll show you, brie cheese is very high in fat

and 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 like four three ounce sections.

This is 12 ounces of cheese and

one of these for a meal would give you

enough fat, but this also has the protein,

so you could kill two birds with one stone.

And 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.

So that gives you an idea.

It’s kind of like a little bit bigger than a,

it’s kinda like a, yeah, it’s not a

card deck but it’s a little bigger

than the palm of your hand, but half of this

would be three ounces, okay, just to give you an idea.

Almond butter, one tablespoon is 10 grams

so 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 it’s gonna end up

in the bottom, so maybe you want

to add another one, but that would

give you about 30 grams of fat.

Pecans, so 10 pecans is 20 grams,

so if you do 15 pecans, right,

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.

So I put a chocolate brownie on here, that’s a recipe

that we have in some of the videos,

and ice cream, and you can basically

make this ice cream or get it from the store,

and it has no sugar, and that one cup

would give you 22 grams of fat.

Now I personally, this is an ice cream

that I am 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 and D stage.

In fact a couple days ago I had

all my staff consume this much ice cream,

so I gave them a container, ‘cause I wanted

to see what would happen, right?

Half of the group had some digestive bloating.

It was temporary but still, it’s not

perfected yet so we’re gonna be perfecting this.

I have to go back to R and D and figure out

how I’m gonna 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.

So the ice cream is made with a

high quality fat, no sugar, but we

have to figure out the soluble fibers in there

so we’re working on that right now.

But that will be down the road.

Some people want to know when it’s gonna be.

I don’t know.

I’m gonna have it done when I perfect it, okay?

So 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, so go ahead and

apply this and go ahead and write your

comments below, and 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.