How much fat should you eat?

How much fat should someone eat on a keto diet? Well, it depends! It isn't as easy as a certain percent or certain number of grams. In this video, we make it easy for you to understand.
Read more: www.dietdoctor.com/low-carb/h...
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[@patrickforsythe5620]

I'm a guy who over thinks stuff. This video's simple approach is really helpful.

[@thanos3661]

Me too

[@backpackingonline]

Thank you, for this practical information. This video made my “Best of Keto” List.

[@Syl182]

I love this! Thank you for detailed explanation, Sir

[@rebageorgiadis3861]

Good advice, well stated, easy to understand.

[@marthakajfes2190]

One of the best explanation I’ve heard - thank you 😊

[@sweetrouble420]

Thank you so much. Appreciate your support more than you will ever know. Keto for life

[@carolynstevenson7682]

Thank you - love your channel.

[@anelenunwana7084]

Thank you so much this cleared my confusion.

[@natashahazrati5850]

Thank you. You answered all my questions

[@ll2580]

Love your videos Dr.

[@1-7-0-1]

You're Fantastic My Brother, Incredible Information! Thanks ✌️ ✌️ ✌️

[@Sopalida]

Can you please provide us apoE4 folks with guidance on fat choices. Should we really be avoiding saturated fats and why. Loving all of your podcasts. Thank you so very much.

[@MarydToKeto]

So glad u made this video!!! I've been trying to figure this out for a while now

[@joniicang8592]

So helpful thanks!

[@RichardEggers-yn2wp]

HELPFUL THANK YOU !!

[@joemoreno1843]

Helo,thanks for the info it was very helpful God bless you.

[@okjeelanijeelani3392]

Very nice explain sir God bless you and your family

[@amenra7278]

This video is clean and simple into the point. Just the way how I like it. Simple

[@marynguyen6417]

Exactly as I just figured out myself after being so confused why i couldn't get to my goal weight after initial weight loss even despite following keto for 2 years. After listening to Dr. Ted Naiman and diet doctor, I realised how low I have been doing protein as I tried to achieve the fat, worrying too much about gluconeogenesis due to high protein....all wrong! I realised how much emphasis have been put on fat on keto, while in fact this should only be in tge initial phase to climatise the body in using another fuel source, after that, the fat needs to be constantly adjuated depending on an individual's goal of weight loss/gain and level of activities. You said it all so clear, thank you!

[@Marco-jx9rr]

Dietary fat makes you fat. Keto gurus still avoid this simple truth. O.c. fats expecially saturated are essential for immune system, overall wellbeing. I found my sweetspot in the 50-80gr a day. More seems not needed, I prefer to increase a bit the carbs if I have more energy needs.

[@alsaunders7805]

@@Marco-jx9rr It is not a universal "simple truth". I personally cannot gain body fat from eating fat. I occasionally have to back off keto and eat more carbs just to gain body fat so I have some to burn. Kind of cyclical keto.

[@oldtymer9106]

Count carbs, not calories (though, I count both) I try to keep my net carbs between 20-60grams per day. The weight drops off like magic! I'm 62, diabetic and I've lost over 40lbs in less than four months! I don't even miss my old Faves anymore. The most important part: this is not a diet, this is a new way of life for me for the rest of my life!

[@CB-vg1wq]

Congratulations, Steve on finding a healthier lifestyle!

[@oldtymer9106]

@@CB-vg1wq 65lbs down in 24 weeks as of 9/18/21, 95lbs more to go!

[@Sam_Saraguy]

Still haven't washed that cup :) Thanks for the steady stream of good advice.

[@cathyrivera5103]

😄. Very astute.

[@guybuysse7]

Very good advice 👍👍❤️❤️👍👍

[@LifeChangeAdvicewithTiffany]

So true, the fat recommendations are all over. Thanks for the clarification.

[@bluegrassgirl2972]

Thanks!

[@sooparticular]

100000 correct...excellent common sense advice!!!

[@mobiustrip1400]

This is just great. Its really stage 4 Atkins diet. Once you tune into your body, you will find your own personal diet macro ratio

[@contrarian717]

I like this answer, makes good sense

[@adisat8756]

I regret that I used to avoid fat, the fat on the T-bone steak was very delicious and I did not take it.

[@robyroby1902]

I'be experienced myself that when I eat more fat and fewer carbs I'm relaxed... I experience a sort of wellbeing feeling. When I happened to have more carbs, maybe for an occasional social event, I'm then more nervous and irritated... difficult to explain but it's like this. The more fat I eat the less hungry I am and consequently I end up eating the same amount of calories with the difference that I have a smiling face 😊

[@nihany7460]

Same with me

[@danieleduchene-alessandrin6959]

Same here

[@PinkieJoJo]

I feel the same to some extent. My other issue is if I go too low carb then I can also get feeling uneasy. It is like I need to find the right ratio. Still working on it. I do know I must have a bit higher protein or else I feel horrid.

[@robyroby1902]

@@PinkieJoJo I think everyone has his own macros %, like a tailored dress, and this dress can also change according to the specific contingents needs.

[@raraavis7782]

PinkieJoJo Yeah, the couple of times, I pushed my macros towards very high fat and almost no carbs and very moderate protein...I lost weight impressively fast, but felt unpleasantly wide awake and almost manic with energy. I couldn’t sit still and focus on anything. I would also wake up way too early in the morning. I like too keep my ketones between 1 and 2 mmol/l. Less than that and I feel sluggish, but more is also not good. So lucky me, I get to eat some berries and stuff, every day 😄

[@mkeyw2226]

Love this video, same thing Dr Eric Westman says!

[@JLitt-us4vs]

I am a 35male and I workout regularly but can keep my stomach down and I think it’s because I consume too much fat. I eat mostly vegetables and some turkey and chicken. Is their a certain gram of fat I should not go above in a day? I eat fairly and am having a hard time with my stomach fat. It’s not big but it’s not a six pack or flat. I am 5”6 about 160 lb. I think with the muscle I have I would like to be around 150 but I believe I’m eating too much fat but I have no idea what’s the proper amount

[@JATHARMOHAN]

Informative. Most of the people don’t understand this logic & they keep eating too much fat & they lose very less body fat. Low carb & low fat at the same time & prioritise protein is the key to rapid fat loss.

[@Jb-ky1ri]

And can you eat chess though with low fat diet? And how carb is low carb?

[@MsFindingmyway]

Thank you

[@romanoaudrey8289]

Hi I’m new to Keto and I’m trying to lose approximately 30 by middle of December ….I weight 203 how much protein (ounces a day should I have and how much carbs should I have I’m 68 years old

[@JoeAllenCarnivore]

Can you please invite Dr. Sten Ekberg on your show?

[@skoolie_life3261]

I’m going to have to try this. I’m gaining weight on keto

[@judymarcheski317]

I've been lchf for 4 years. 20 total carbs per day Always thinking about food does not necessarily mean that you're hungry it could mean you're obsessing over food, which I do. I am, therefore, I eat!

[@splonkdesplonk]

Interesting, why 20g limit on carbs?

[@contrarian717]

Judy, same here. Addicted to my avo, egg, macadamia

[@dancercj1491]

Being a gym person maintaining muscle, I can attest that protein for me has to be at least in excess of 100g daily, particularly during the training days and up to 2 days after intense workouts, otherwise muscle training will not work. Lower carb days are better and allow for a somewhat lighter feeling, despite wanting higher muscle content. I'm actually just 10stone while stuck between 5'8 - 5'9

[@FrankieZG]

For me in order to be satiated more than 200g of added fats a day, not included fats already in food. Total fats around 300g a day. I am on maintanance, physically active..

[@Yourdeadmeat69]

I shoot for zero carbs, 120 to 140 grams protein, same 120 - 140 for healthy fats maintaining at 165 lbs, 68 inches tall, 34 inch waist IF and 2MAD.

[@softenbysam]

I'm 5'10 and 148 lbs, and I do a lot of running. I wanna lose more weight to make my abs even more glistening, and have more energy to run even more. I've noticed I always have so much energy when I eat a lot of fat, even far more so whenever I eat an equivalent amount of calories of carbs one day, and fat the next.

[@nwobob]

As we circle around the drain of truth, re macro portions for reasonable weight management. This was a pretty well put together monologue. It is going to require some reinforcement to deal with the dietary noise advice that predominates.

[@gaypreator8547]

Do you have a video on dietary fat for elite athletes. Like extreme touring bicycling etc. over long distances. The riders seem to consume such high sugary-carbohydrates foods all day? Just wonder if higher (healthy) fats would be more efficient??

[@dietdoctor]

We do not specifically have a video about nutrition for athletes but you may find the full version of this presentation helpful. www.dietdoctor.com/win-fat-becoming-fat-burning-machine-athletic-performance

[@Marco-jx9rr]

I don't feel good with high amounts of dietary fats, no matter the time to adaptation. That said, my energy levels go down if I restrict fats too much, no matter how high the carbs are. Since then I use a baseline of minimum proteins, fat (sat., monounsat.) and carbs and add a bit of carbs in training days. By my experience this minimum, if made of whole foods mostly animal based, keeps hunger very low. If I go too low with one macro, hunger increases. When tried zero carb and very high fat diets, I only ended fatigued, hungrier and fat.

[@crystallized23]

I find it so difficult to get enough protein in grams per day. I cant possibly eat that much food to fulfill it without feeling like I'm overeating. My appetite is great but the stomach can only take so much, especially if I'm drinking lots of water and filling up on veggies and fiber. How do you do this??

[@steph6197]

Prioritize protein. Eat protein before vegetables. I had your problem until doing this. Now, I can get in 95. For a woman under 5'4", this is what Diet Doctor recommends. Good luck.

[@Tuner9069]

Also you should consume more fat in grams then protein in grams. Otherwise your body will switch from using fat for energy to protein (glucose). Ignore the 1.2-1.7g per kg bs. To find out how much protein you need as a minimum, consume enough protein to maintain muscle mass without exercising. Once you figure this out, that number is the minimum amount of protein per day. Fat will be higher than protein intake in grams. Also you'll know when you've consumed too much fat because, you'll get diarrhea. Alternatively too little fat consumption can cause constipation. Avoid fiber it's unnecessary.

[@klarson9639]

Not complicated, just DON’T eat carbohydrates and sugar.

[@Good-Enuff-Garage]

so no broccoli, got it

[@TheSuperHarrygeorge]

@@Good-Enuff-Garage just 3 net carbs in a serving so very low and ok on Keto.

[@oldtymer9106]

Avoid anything with wheat, rice, sugar (all forms) or potatoes. I cut those things out of my diet one by one over a two month period. Bread was the hardest, but once it was gone the magic really began.

[@josebrivera1716]

No one ever explains what they mean by fat. What foods exactly and how much of it to eat?

[@_____J______]

I use simple method, just adding very full tablespoon, like 20g+, of ghee to any my low carb (20g), low protein (30g), diet meal That is cool aid being without cravings for me

[@steph6197]

This works.

[@gayatrikimidi7748]

Please let me know how many grams fat and how many grams proteins I can take in keto bariatric diet n gall bladder removed n I am a vegetarian

[@dietdoctor]

Here is our guide to keto as a vegetarian. www.dietdoctor.com/low-carb/keto/vegetarian

[@terri9991]

I’ve had a stint from a heart attack in 2019. If I avoid saturated fat, is it ok for me to go Keto, with only unsaturated fat?

[@elephantsmemory3142]

You say you have a stint not a stent I'm confused now

[@jo-annecarnell5184]

So if I eat more fat my body will use the fat I eat instead of my body fat, as to much info on fat do I eat more got or not. Thank

[@dietdoctor]

You may find this helpful. www.dietdoctor.com/low-carb/how-much-fat

[@lyricberlin]

Issue is I have no gallbladder and I get bad restroom issues and I am following using carb manager. AND I gained weight

[@stringman509]

Can you eat cheese to help put your fats up on keto ie. Goats brie and Cheddar cheese

[@dietdoctor]

Yes, cheese is a good source of protein and fat.

[@stringman509]

@@dietdoctor I've had some goats cheese which is good but 3000 cals is this OK ?

[@stringman509]

I've had some goats cheese which is good but 3000 cals is this OK ?

[@MsTony1402]

After 9 months of keto and daily 18:6 intermittend fasting I’ve lost over 80 pounds and am in ketosis (blood ketones are around 0.8 most days) but I am still hungry most days. I’ve still got weight to lose but have now been stalling for 2 months. Do I need to add more fat even though being in ketosis I should really be fat adapted by now; shouldn’t I? Why is my body not just using more of my body fat to keep me from getting hungry? Anyone have any ideas as to where I might be going wrong?

[@vincentodero3143]

I'm no expert but after binge watching Dr. Berg. It seems you may have plateaued. You might need to go OMAD for one or two days upon which your ketones should come back up. The hunger is just cause the body expects sugars from outside and fat burning is a last option after which it chews on your muscles. Increasing your protein intake abit keeps your satiated for long too.

[@danieleduchene-alessandrin6959]

I had reached a plateau too so i changed my eating window. I went from OMAD to 20.4 then 16.8 over 2 weeks and It kick-started my weight loss/metabolism again and now i'm back on track. I thought i might put on weight but the opposite happened.

[@rebageorgiadis3861]

Try ADF, fasting 3x a week, non-consecutive, like Mon-Wed-Fri.

[@raraavis7782]

Christa Wild I would also suggest alternate day fasting. No food at all, 3 days a week, two properly satiating meals on the other days. I had the same problem and for me, it works. No hunger on eating days and on the fasting days...little twitches at meal times, which go away quickly again. I somehow find it much more bearable than OMAD. I‘m surprised, your ketones are only at 0.8, though. That’s very low, for your type of eating regime. Your body really doesn’t seem to burn body fat very eagerly. That sucks!

[@MsTony1402]

Rara Avis my ketone levels have never been much higher. At 24 hour fasting it’ll only be up to about 1.2! Maybe I am just one of these few individuals that just has naturally low ketone levels. Or I have to do extended fasts like 36 or even 72 hours. I’m just dreading these longer fasts given that I feel really hungry towards the end of my 18 hour fasting window but I know in all reality the hunger should get better the longer I fast. I’ll try at least 24 hours tomorrow and take it from there

[@robertvandyke9781]

I am 260 5 ft 10 how much fat how much prot? how to transition What time day how many times how mucu cal def?

[@dietdoctor]

You can read more in our guide to high protein. www.dietdoctor.com/high-protein

[@lesnuitsblanches]

I am worried as I am loosing weight but my BF is increasing???

[@noobaquarist279]

Does macros matter on keto diet?

[@dietdoctor]

The most important thing is to keep carbohydrates low. When you do that, and get adequate protein you can add the fat for flavor and satiety.

[@noobaquarist279]

Thank you so much!

[@4um360]

There are different types of questions. If the question includes the words “How much…?” The answer must include numbers.

[@asarcadyn2414]

It depends.

[@super_populr]

I need advice on what type of fat, I am not eating enough. Can someone please make a list of good fats. I ate lunch at noon and I am starving and it's only been 3.5 hours Thanks.

[@akasuzq1970]

www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section3 I don't care much for Healthline articles, but I refer to the color coded chart that tells you how much saturated fat, omega 3, 6, and 9 are in fat, both animal and vegetable. The best way to approach it is to use animal fat, or coconut oil to cook with plus avoid processed food (which all contain contain high omega 6 vegetable fat), and also add high omega 3 foods to your diet - salmon, sardines, etc.

[@akasuzq1970]

You may want to look at how much protein you are eating first. Look for farttier cuts of meat.

[@debbieroach1042]

www.dietdoctor.com/low-carb/fat

[@MsTumz473]

Olives, avocados and nuts are great sources of fat. Your fattier meats like steak and ribeye are great sources of protein and fat. Perhaps dry them in some good love oil together with some veggies and serve with avocado. All the best 💕

[@contrarian717]

Macadamia nutbutter! Also egg, avo. That's enough

[@Spicydoc1]

Great common sense..

[@gregl2249]

We need general numbers for amount of fat

[@autistic-lutheran-carnivore]

Analytics run amok with the question. Caveman kills a woolly mammoth. Caveman takes the meat from the woolly mammoth and cooks it. Caveman wonders if he is eating too much fat. XD

[@GothicElf68]

So, long story short, eat enough fat to not be hungry and to maintain body weight if you are at your ideal weight or to continue loosing weight if that is one's goal.

[@thornados4969]

keto. 80 to 90% fat proportion while the remaining 10 to 20% are protein and few carbs.

[@anomamos9095]

Fat is not just fat. Fat is also not just energy. A lot of dietary gurus get this wrong especially the vegan variety. The natural fats in meat and other non processed foods are complex combinations of vitamins minerals, proteins and various fatty acids not just energy. Looking at a cup of trimming ps from a piece of meat or the same volume of vegetable oil you might think that they are equivalent. They are absolutely not. There will be several differences between them, first off the animal fat won’t kill you! If you add a cup of sugar to that cup of vegetable oil you will have the deadly combo that is the modern diet. Devoid of any nutritional value and high in inflammatory omega six fatty acids, vegetable oil and the thirty five thousand different names for things that are effectively just sugar are the one two killer punches that causes everything from heart disease to diabetes to dementia to cancer and vastly increase the risk from viruses such as the wuhanflu. A cup of animal fat will contain protein in various forms vitamins minerals multiple types of fatty acids including omega six and a greater proportion of omega three. Eating animal or other unprocessed natural fats also take energy to digest, I suspect that it would take as much or more energy to digest a cup of fat than it would to digest a cup of protein.

[@dtr1347]

Sensible

[@georgia3465]

How about fruits ? Does keto allow for fruits ?

[@dietdoctor]

Unfortunately most fruit is too high carb for keto apart from some berries. Here's our visual guide. www.dietdoctor.com/low-carb/keto/fruits

[@helenndow1101]

Since fat is not so bad anymore I consume lots of it. Low and behold I have lost a lot of weight, not all that good because I have always been slightly underweight

[@Seanonyoutube]

Honestly, you probably don’t even need to reduce your carbohydrates that much. From all the research I’ve done, the key is to simply avoid a caloric surplus (and maintain a slight caloric deficit it overweight), get 30% or more of diet from protein, and the remainder can be either carbs or fat, it doesn’t really matter AS LONG as most of it is minimally processed. Meaning? Whole fruit>fruit juice, whole avocado>avocado oil, etc. as long as you stick to minimally processed foods, (thus getting the fiber & micronutrients which, together with protein further improve satiety) AND avoiding a total calorie surplus, then the carbs/fat ratio doesn’t seem to matter that much.

[@lily5952]

I just want to say that avocado oil and olive oil are perfectly healthy, provided they are cold pressed and extra virgin oils, without additives. Weight loss can be achieved with a diet where you eat carbs liberally (e.g. the Mediterranean diet) but everyone is different. I know that for my body, carbs have been doing a lot of damage...it might be different for others. Depends on genetics too.

[@Seanonyoutube]

@@lily5952 oil is refined fats. Meaning it adds a ton of calories without satiating you. Imo you’re far better off limiting added oils and focusing on whole foods. Of course, you still need food to taste good, so add however much you need for your food to not be completely dry, just don’t overdo it.

[@MsClara-ud7uk]

Question what happens when you decide to eat like a pizza after a while of bieting will you like add alot of weight ?

[@dietdoctor]

We recommend having a low carb or keto pizza instead! www.dietdoctor.com/low-carb/recipes/pizza --Kerry

[@Prettynatty]

What kind of stupid question is this.. that’s a called a cheat day. Cheating in between low carb is a big mistake . In about 2-3 days, you will see you’ve gained

[@lily5952]

@@Prettynatty there are no stupid questions. What an arrogant response. People also do carb cycling, just btw!

[@user-my6lp8vn7r]

New

[@dannygraves3188]

Well I weigh 186 ib I eat 37g of Protein 40g of carbs and 30g of fats per meal x 5 a day

[@karent.8245]

What if I can't afford to lose weight?

[@dietdoctor]

You may find this helpful. You may not want to incorporate fasting and will want to prioritize protein. www.dietdoctor.com/low-carb/gain-weight

[@PortCanon]

How can you afford not to. I’m not being facetious. This is the most effective and reasonably cost-effective solution to becoming healthy (both inside and outside).

[@lily5952]

@@PortCanon they likely mean that they are already at a healthy weight or might even be underweight. Not everyone does keto for weight loss, like you say it's to be healthier.

[@pamcita7749]

Y cuando este video en español??

[@ghostlyimageoffear6210]

Why do the Germans or French or Asians not ask to be babysat in their own language? Consistently only one immature group.

[@floydald]

All of it

[@mariemaille237]

on this diet I ended up with really high cholesterol and consequently ended up with a silent stroke ! BE VERY CAREFUL

[@sw6118]

How has that changed your diet? I’ve gotten lots of advice on what not to eat: anything processed, fat, meat, dairy, egg yolks, nuts, seeds, avocados and shrimp. That leaves vegetables and soy. Have you bought a blood glucose monitor to check your blood sugar? Undiagnosed diabetes is a huge problem.

[@steph6197]

my triglycerides went down, HDL up, LDL same. My T/HDL ratio is low, total cholesterol minus Triglycerides and HDL is low. No longer pre-diabetic, lowered blood pressure, lost 30 lbs.

[@TheMrgoodboy2]

But how much fat per day??

[@dietdoctor]

That will depend on the person and the day. This article should be helpful! www.dietdoctor.com/low-carb/how-much-fat --Kerry

[@TheMrgoodboy2]

@@dietdoctor Thank you. My reference bodyweight is 62 kg and I am 165 cm tall. Sedentary life style due to a back problem. I was overweight (75kg) but With IM and keto, I am 60 kg now. I do not want to loose anymore weight. So when I calculate my estimated energy requirement, it is around 1800 cal. So if i am to take 70% of it from fat, I have to eat 140g of fat per day. Is this right?. It looks too high to me. Pls help me. (My carb intake is around 10% and protein around 20% from daily energy intake).

[@alsaunders7805]

@@TheMrgoodboy2 You are overthinking it. It sounds like you want a solid mathematical formula to base all of your decisions on. Once you are fat adapted your body should tell you what to do. Try WHEN (When Hunger Ensues Naturally). One thing I don't see discussed very often is the difference in energy production between burning fat directly and burning it as ketones. Your measurement of energy needs might not apply if you are burning fat as ketones.

[@stevedales112]

How not to answer a question FFS !!!!

[@crashingdown6814]

Answer is : ALL OF THE FAT, ALL OF IT

[@ny10980]

I don't believe your disclaimer. Diet Doctor is my dietary bible. It is the gospel! ;)!

[@yveb9074]

Super helpful ... thanks!

[@mmatrix3998]

Thank you