How Much Fat On Keto Is Too Much Fat?

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 to truly master health by understanding how the body really works make sure you subscribe and hit that notification bell so that you don't miss anything we 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 if you're new to the channel and you appreciate this kind of information make sure that you subscribe and hit that notification bell so we can keep this content coming your way thank you so much for watching and I'll see you next time

Channel: Dr. Sten Ekberg

Views: 233,236

Rating: 4.9544654 out of 5

Keywords: how much fat on keto, too much fat on keto, How Much Fat On Keto Is Too Much, keto fat loss, how much fat, can you eat too much fat on keto diet, healthy fats, fat on keto diet, too much fat on keto diet, keto fats, fats on keto, keto fats to eat, ketogenic diet, how much fat per day, how much fat should i eat, saturated fats, high fat diet, high fat low carb, keto fat fast, fat causes diabetes, high fat low carb diet, fat loss, keto diet, ketogenic, keto, dr ekberg

Id: RsLRUhC5VnM

Length: 19min 40sec (1180 seconds)

Published: Fri Jul 26 2019