How Much Fat on Ketogenic Diet Per Meal Plan?

You may ask, is a Ketogenic diet, which means you are eating more fat, is that dangerous for your heart? The answer is no. It is not the fat that plugs up your arteries it is the sugar. Ketogenic diets are not dangerous if you do them correctly.

Second question, “Well, the more fat that you eat, the more fat you are 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 diet is that you are having very low carbs, moderate protein, and higher fat. What 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 do not consumer sugar with fat. Why? Because it will increase insulin even more. We do not want to add the sugar to this eating plan at all.

The other point is you want to do this gradually. If you are increasing fats too quickly, it is going to overwhelm the gallbladder, and you are going to have right shoulder pain, and bloating, and things like that. That’s why I recommend that if you were 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. (Here is the link to the Gallbladder Formula https://shop.drberg.com/gallbladder-formula)

Adapting. 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 are limited in the glucose, and we are increasing the fat, and it does take sometimes between 2 to 6 weeks to make this transition. The process, we are going to do this nice and gradually so your body can go right into it, and you will feel really good.

How much fat that you really need? Here is a list of fats that you can potentially consume.  We did our calculations from an average of 1800 calories per day – and then 70% of that would be fat, then we measured the gram per meal.

On average, consume 20-40 grams of fat per meal.

  FOOD                              AMT FAT        CAL         Per Meal

1. Heavy Cream                1 TBS  5g          51           6 TBS

2. Egg                                1 egg   5g          74           3-4

3. Beef (80%)                    3 oz    16g       213          3-6 oz

4. Coconut Oil                  1 TBS   14g       120        2 TBS

5. Brie Cheese                  3 oz   28g          300         3 oz

6. Almond Butter              1 TBS   10g      100         3 TBS

7. Olive Oil                      1 TBS   14g       119         2 TBS

8. Bacon                            1 slice   3g          43         3-6 Slices

9. Pecans                          10 nuts   20g      196        15 Nuts

10. Macadamia Nuts        10 nuts   21g      204        15 Nuts

11. Peanut Butter              1 TBS   8g          94         3-4 TBS

12. Almonds                     10 nuts   6g          70        3-4 TBS

13. Avocado                      1 whole   30g   322          1

14. Ice cream (No Sugar)  1 cup    22g      200     1 cup

Heavy cream, one tablespoon is five grams of fat.  An average person needs between 20 and 40 grams of fat per meal on a Ketogenic diet. 40 grams for someone who is really large who has been doing it in a while. 20 grams is someone smaller, and they are just starting out. We are going to calculate this midrange at 30 grams just to give you an average.

Heavy cream. You can make all sorts of things with heavy cream, i.e. whipping cream.  Eat five grams, which is six tablespoons per meal right after the meal as your fat. The fats could allow you to go longer so you are not as hungry, and it is not going to increase insulin. It is exactly what we want.

You may only be doing two meals. If you are concerned about calories, do two meals, especially if you are not working out. You will 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 any hunger.

Now, egg is five grams of fat. One egg is five grams. You need three to four eggs per meal. Sometimes, people do two or three. That is fine because you can combine these other foods. If you can, get pasture-raised organic eggs.

Now, let us get to the beef. We got three ounces is 16 grams, about three to six ounces of beef. Try to find beef that is 80 to 85% lean, not 90% lean. I like the 80%, but it is hard to find it. If you can, get buy grass-fed, organic beef.

Then, we get coconut oil. One tablespoon is 14 grams. Double that, and have two tablespoons. Now, you can put that on your vegetables. You can make little treats. There is all sorts of recipes you can make, but that is the amount of fat that you would need per meal.

Brie cheese.  Have three ounces, which is 28 grams. Brie cheese is very high in fat. Three ounces 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.

German cheese. Just less than half of this is three ounces. A piece that is a little bit bigger than the palm of your hand, but half should be three ounces.

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. One tablespoon is 14 grams, do two tablespoons of olive oil. That is about 30 grams of fat. Put it on your salad. Some is going to end up in the bottom of your bowl. You may want to add another fat from the list.

Pecans. Ten pecans is 20 grams. If you do 15 pecans at the end of the meal or macadamia nuts, that would give you enough fat.

Ice cream. There are certain ice creams that have no sugar. You can make ice cream or get it from the store. One cup would you give 22 grams of fat.

Go ahead and apply this.

This Post has been condensed from Dr. Berg’s video, How Much Fat on Keto Diet Per Meal Plan? https://www.youtube.com/watch?v=Fx_8f_YulKg

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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Inflammation. What are the Causes?

What Is Really At The Core Of Your Inflammation?

1. Stress:       Cortisol is a very powerful anti-inflammatory adrenal hormone.

When your body runs out of cortisol, perhaps because you have adrenal stress, or you are burned out, you start developing all sorts of inflammatory conditions. You can even develop an auto-immune condition. If you have high levels of cortisol from stress, the receptors on your cells become resistant to cortisol, leading to cortisol resistance. Effectively you have both high and low levels of cortisol at once.

2. Insulin.      Insulin is also an anti-inflammatory hormone. When your insulin level goes high because you are eating too much sugar, you develop something called insulin resistance. There is too much insulin, so your body protects itself by decreasing the number of the insulin receptors on your cells, your body becomes resistant to the insulin, and you develop inflammation.

Insulin is the only hormone that lowers blood sugar. Many people have high blood sugar and inflammation because their insulin can no longer work, or because their pancreas is burned out.

3. Sugar.        Consuming sugar (glucose) causes inflammation because glucose by itself is highly inflammatory. Stiffness, inflammation and pain can be the result of you consuming a lot of carbs and eating frequently.

4. Body fat.    Excess fat on your body produces substances that can cause insulin resistance.

Loosing Weight Part One: Do Calories Matter?

This Post is the Transcript from the Video,

Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain).   Here is the link https://www.youtube.com/watch?v=zcMBm-UVdII

Why does Bill Gates have so much money? Because he earned more money than he spent.

Why did Basketball Team X win the big game? They scored more points than Team Y.

Why is Pete fat?”

The typical answer is that more calories went in than out. Calorie counting may induce weight loss, but why would you care about that?

Losing 10 pounds is great, but wouldn’t you want to know where that 10 lbs. came from?Was it bone, muscle or fat? Then, if it’s fat, which is what most of us want to lose, is it subcutaneous fat or visceral fat?

Pediatric Endocrinologist Robert Lustig points out in his book “Fat Chance” that several studies show that the amount of subcutaneous fat you have, the fat under your skin, correlates with increased longevity; Whereas visceral fat, the fat around your organs that gives you a big belly, promotes inflammation and causes several health detriments meaning the difference between dying early in your fifties or living into your eighties or longer. 

A pound of fat being 3500 calories is usually the piece of data we’re provided with to help us create our weight loss goals. For example if you create a deficit of 500 calories per day, then in a week you will lose a pound of fat. But why would the body choose to discard fat first when you restrict calories?

Decreasing your energy intake is interpreted by your body as you being in a situation where less energy (food) is available. Thus, it will do what it can to keep the stored energy it has and slow down processes that spend energy.

Muscle is a relatively energy expensive tissue while one of fat’s functions is to serve as a place for energy storage. So the body would want to preserve the fat and break down the muscle, to conserve as much energy as it can.And that’s what it does. Through a process called gluconeogenesis, “new glucose making,” muscle is broken down into glucose, which can be used for energy.

So now you have successfully reduced your weight by going into a caloric deficit, but now it’s even harder to maintain a caloric deficit and lose more weight because your resting energy expenditure is now less due to having lost muscle.

Jonathan Bailor points out in his book “The Calorie Myth” that “Studies show that up to 70 percent of the nonwater weight lost when people are eating less comes from burning muscle – not body fat. Only after it’s cannibalized this muscle will our body burn fat.”

So your calorie restrictive diet may actually reduce your weight as you intended, but the weight isn’t necessarily coming off from where you’d like it to, and this whole process becomes an uphill battle.

Restricting calories without modifying the composition of your diet will cause your body to lower energy expenditure and increase hunger to provoke you to get back to your normal energy intake.

“Eat less and exercise,” the typical advice for weight loss, is a strategy fueled mainly by willpower. Hunger and lowered energy expenditure is going to set you up to where the last thing your body wants to do is exercise.

Alright, maybe it’s more simple to look at how people get too fat in the first place. Surely to get fat, one has to eat too much. But what causes that excessive eating?

We have very sensitive receptors in our body that let us know when it is too hot, too cold, when we’re thirsty, et cetera. What would cause someone to eat past the point of satiety so much and so frequently that they become overweight or obese?

Of course small fluctuations in weight throughout the year is not unnatural. But when people get significantly overweight or obese over time through overeating, surely something is significantly wrong with the way their body processes food and the way their hunger and satiety receptors work.

So what “calories in calories out” isn’t explaining is why some people’s bodies will just raise energy expenditure in response to eating too much, keeping them thin while other people get fat. Just because you eat extra calories doesn’t mean they have to be stored, they could just be burned off automatically.

The medical journal QJM reports, “Food in excess of immediate requirements… can easily be disposed of, being burnt up and dissipated as heat. Did this capacity not exist, obesity would be almost universal.”

So why is it that obese people don’t automatically dispose of calories, experience intense lethargy, and have voracious appetites despite having massive amounts of energy available in the form of fat on their body?

What is particularly interesting about this is that the satiety hormone, Leptin, is secreted by your fat cells. So if we are to assume that a calorie is a calorie and the type of food you eat does not have any peripheral effects… like disrupting the hormonal environment of the body, then fat people should have less of an appetite than leaner people.

We would need to assume that all overweight people have something like a gene defect that screws up their hormones, leading to this dysfunctional situation where the brain is constantly being told to eat more food despite having plenty of stored energy available on the body.

Robert Lustig explains that only 2 percent of morbid obesity is explained by genes.

“Researchers worldwide have scanned the human genome and have identified thirty-two genes that are associated with obesity in the general population. Altogether, these genes explain a total of 9 percent of obesity. And even if one person had every single bad gene variation, it would account for only about 22 pounds –hardly enough to explain our current obesity pandemic.”

So when people get fat, they are of course for some reason or another, taking in much more calories than they need to.  But, their body for some reason chooses to use nearly all these extra calories for body fat accumulation at the expense of muscle.

Dr. Doug McGuff, emergency doctor and exercise expert said: “And I always had it in my head that the morbidly obese were probably pretty well muscled underneath all that because effectively they’re lifting weights all the time. But it’s not the case – their muscles are extraordinarily atrophied. Your external oblique muscle that ought to be you know as thick as a piece of steak, in these people it’s paper thin and stretched to the point of bursting. Because they are having nutrient partitioning that doesn’t allow energy to go anywhere but the body fat. So they are literally starving inside an encasement of blubber.”

A good example for understanding why the body uses calories in different ways is puberty: During puberty, young men and women develop bigger appetites, and that extra energy is put towards developing things like sex organs and making their bodies larger in general. But young men put on a lot of muscle during this phase whereas young women put on more fat. You might attribute this to the fact that young men are more likely to play sports, but the way fat is distributed is very different between the two genders.

Most guys are not gonna find their pants are getting tighter due to butt and hip fat. This is the effect of several hormones, particularly one named insulin. Insulin is an anabolic hormone – it’s known as the energy storage hormone, or sometimes the “fat storage hormone” – one of its jobs is directing how the food you take in will be stored. And, puberty is associated with a higher than normal secretion of insulin.

A very clear illustration of insulin’s fat accumulation abilities is the side effect some diabetes patients experience where they develop a mound of fat at the site where they frequently inject their insulin. This is called lipohypertrophy. So understanding how food affects hormones would be better for weight management than understanding how many calories are going in and out of your body.

Other than insulin, worthwhile hormones to look at are Leptin and Hormone sensitive lipase:

• Leptin is the satiety hormone – if you have higher leptin levels and your brain has no problem reading these levels, then you feel “full”.
• And, hormone sensitive lipase breaks down fat so it can be used for energy, this of course is important if you want to lose body fat.

 So the ideal situation is to have high levels of leptin so you are not hungry all the time, and you would want lower levels of insulin so your body doesn’t store too much energy, and you would want hormone sensitive lipase to be activated so it would break down body fat. Losing body fat while not being hungry would be the ideal situation, right?

The problem with calories in calories out is it doesn’t tell you anything about how to achieve this preferred hormonal situation. But, paying attention to how much of and what kinds of proteins, fats, and carbohydrates are in your meals will tell you much more about how your hormones are going to respond.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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