How Much Fat Do You Need For Keto Diet?

keto diet sugar
keto diet

A couple of 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.

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 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 is that you’re having very low carbs, moderate protein, and 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, 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 don’t consume sugar with fat. Why? Because it will increase insulin even more. 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 going to overwhelm the gallbladder, and you’re going to have right shoulder pain, and bloating, and things like that. That’s why I recommend that if you’re 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.

Number three is that, 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’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. The process, we’re going to do this nice and gradually so your body can go right into it, and you’ll feel really good. Now, let’s talk about how much fat that you really need.

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Now, these are list of fats that you can potentially consume. Heavy cream, one tablespoon is five grams of fat. An average person, and this is very general, needs between 20 and 40 grams of fat per meal on a ketogenic diet. 40 would be the highest scale of someone really large who’s been doing it in a while. 20 is someone smaller, and they’re just starting out. We’re going to calculate this midrange at 30 grams just to give you an average.  You can make all sorts of things with heavy cream. Five grams, you would do six tablespoons per meal. You’re going to have that right after the meal as your fat.

The fats could allow you to go longer so you’re not as hungry, and it’s not going to increase insulin. It’s exactly what we want. You may only be doing two meals. If you’re concerned about calories, which we actually did add calories to this, do two meals, especially if you’re not working out. You’ll 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 having to worry about it.

Now, egg is five grams of fat. Now, realize that there might be more than five grams for the egg, but we’re talking five grams of fat. One egg is five grams. You need three to four eggs per meal. Sometimes, people do two or three. That’s totally fine because you can combine these in certain ways.

Now, let’s get to the beef. We got three ounces is 16 grams, about three to six ounces of beef. There is some beef that’s 85% lean. We do not want you to buy the 90% lean. We suggest the 80% lean, but it’s hard to find it. We like this thing to be fatter. Just so you know, we do the pasture-raised organic eggs. That’s the type of eggs that you need to consume.

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Then, we get coconut oil. One tablespoon is 14 grams. We’re just going to 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 amount of fat that you would need per meal. Brie cheese, three ounces, 28 grams. You would just do three ounces.

Finally, we hope this article may help you achieve success with your keto diet.