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Transcript

in this video we’re going to talk about how  much fat you need to be consuming on keto so  

this is a very important video so you might want  to watch this several times just so you can really  

break it down and digest it no pun intended  all right so i want to talk about several  

concepts here rather than giving you like a  cookbook of telling you how many grams whatever  

i want to give you the concepts now take a  look at this pie chart here now notice that  

the healthy keto plan that i recommend is about  20 protein 70 fat 5 low glycemic carbohydrates  

and 5 veggies and the reason i didn’t want to  mix that in with the carbs is because i don’t  

even want to count that i encourage people to  have a lot of leafy greens and vegetables just  

to get your minerals and certain vitamins so i i  put that as an extra little chart so this is 10  

plus 20 plus 70 equals 100 and we’re talking about  calories now normally when you consume protein in  

its whole form and i’m giving a generality it’s  not exactly this but if you consume beef fish  

egg i’m talking about like salmon or egg the  ratio of fat to protein is roughly one to one  

okay now i’m talking about in weight  in grams not calories in calories  

it’s usually two to one fat being a little more  than double the calories to protein why because  

of this protein has four calories per gram and fat  has 9 calories per gram so this is more than twice  

protein if you’re trying to lose weight one way  to do it is to drop your fat i want to clarify  

what i meant by that i never meant to say go lean  protein okay so i would never recommend that what  

i’m talking about is get rid of the extra fats  restrict the extra fats like the mct oil the  

butter that you put in your coffee in the morning  bulletproof coffee or the keto bomb desserts  

that contain extra fat but when you’re consuming  protein with the ketogenic diet you always want to  

keep the fat that normally comes with that protein  together also the leaner you are with the protein  

the higher the insulin response that’s why whey  protein which virtually has no fat is very high  

on the insulin index it triggers insulin and so  you want to stick with proteins that have higher  

amounts of fat now roughly how much fat should  you be consuming on a ketogenic diet it’s very  

difficult to say simply because you have a lot of  variables you have the age of the person and you  

have the physical activity you have the metabolism  and you also have health issues for example  

if the person has gut issues i’m talking  about celiac or irritable bowel syndrome  

or crohn’s disease or even an autoimmune condition  they need to make sure that their ratio is  

definitely two to one twice as much fat as  protein but in weight in grams not calories  

so i want to make an important distinction people  with gut issues have a lot of inflammation and the  

more gut issues someone has the more they should  only stick with animal protein and fat as in the  

carnivore at least for a while for some months  to heal the gut if you don’t have a gut issue  

i still recommend you do your fats to protein  two to one but in calories okay but it’s not  

easy but you can do it but to be successful  if you have gut issues you want to increase  

more animal fat so you get this ratio two to  one in weight or grams okay not the calories  

the calorie two to one ratio is if you don’t have  gut issues and that’s actually pretty easy because  

normally the beef fish and egg come at this  ratio right here with a two to one ratio in  

calories and a one-to-one ratio in weight so i  want to pause here if you are confused back up  

re-watch this because i went through things a bit  fast and the reason for some of these complexities  

is that you have some different variables  you’re trying to deal with and some people  

want to lose weight some people want to gain more  weight some people want to maintain the weight  

and some people have gut issues and if you have  a gut issue you definitely want to do carnivore  

for a while but not just lean protein you want  to do fattier protein and if there’s gut issues  

in addition to this fat to protein ratio you  want to avoid certain things you want to avoid  

the fats from nuts and coconuts and the fat  from seed like in seed oils you want to avoid  

dairy and sometimes even avoid egg and butter  unless it’s clarified as ghee and avoid avocado  

and mct oil since this comes from coconuts and i’m  sorry it’s so restrictive but for some people if  

they go on a regular ketogenic diet and they’re  doing the nuts and the seeds and the dairy it’s  

going to tear them up so even though the keto  friendly diet for a gut issue is a bit restrictive  

it can give a person tremendous relief if they do  it correctly and there’s a few tips i want to give  

you for someone who needs to increase more animal  fats with their protein and keep it at this two to  

one ratio and i’m talking about weight sausage has  higher amounts of fat from the farmer’s market you  

can do pate which is a an organ meat type product  that will give you a higher fat to protein ratio  

you can make your own stews to include more fat  in there because if you’re making a hamburger or  

baking you’re basically frying off all the fat and  getting rid of the fat with the stew you can keep  

it all together and of course eggs have a good  amount of fat but even this is a one-to-one ratio  

and so i don’t recommend doing carnivore  just with steak i recommend adding more  

of these other things right here  now if you don’t have a gut issue  

you can do these right here these fats  right here and you can consume beef fish  

and eggs normally like they are and that  will give you a two to one ratio in calories  

now the last question is are you going to  be counting your calories or grams with fat  

that’s going to be very very labor intensive i’m  just going to give you one little rule of thumb i  

would mainly focus on not consuming protein that’s  lean but protein that normally comes with the fat  

i would consume fattier protein and if we look  at the weight of that protein before it’s cooked  

and you were to look at a whole day of consuming  protein it should be between 400 grams to  

600 grams of that protein and that way you don’t  have to count the fat because the fat comes with  

a protein now there’s one more confusion i want to  mention and clarify when we’re talking about 400  

grams to 600 grams of protein i have to make  a distinction because if you’re taking let’s  

say a hamburger patty right a hamburger patty  has various things in there you have collagen  

you have no carbs there’s protein there’s actually  a good amount of water in there so you can break  

it down by weight so much water so much collagen  so much protein i’m not talking about the actual  

protein grams in the steak i’m talking about the  actual weight of the entire protein itself should  

be between 400 grams to 600 grams so if you’re  weighing protein foods like fish egg or beef  

this is ideally per day if you target between 400  600 grams 600 would be someone that’s more active  

a larger person and 400 would be a smaller  person and in the description down below  

i gave you more examples all right thanks for  watching before you go if you have a question  

about a product or you’re new to keto and you want  to know how to begin keto or you’re on keto and  

you need a debug because it’s not going as smooth  i have a keto consultant standing by to help you  

this is just for the people in the u.s  hopefully in the future we’ll be able to  

answer everyone’s call but i put the number  down below so you can call and get some help