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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