Fat-to-Protein Ratio on Keto: Healthy vs. Gut Issues

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in this video we’re going to talk about how  much fat you need to be consuming on keto so this is a very important video so you might want  to watch this several times just so you can really break it down and digest it no pun intended  all right so i want to talk about several concepts here rather than giving you like a  cookbook of telling you how many grams whatever i want to give you the concepts now take a  look at this pie chart here now notice that the healthy keto plan that i recommend is about  20 protein 70 fat 5 low glycemic carbohydrates and 5 veggies and the reason i didn’t want to  mix that in with the carbs is because i don’t even want to count that i encourage people to  have a lot of leafy greens and vegetables just to get your minerals and certain vitamins so i i  put that as an extra little chart so this is 10 plus 20 plus 70 equals 100 and we’re talking about  calories now normally when you consume protein in its whole form and i’m giving a generality it’s  not exactly this but if you consume beef fish egg i’m talking about like salmon or egg the  ratio of fat to protein is roughly one to one okay now i’m talking about in weight  in grams not calories in calories it’s usually two to one fat being a little more  than double the calories to protein why because of this protein has four calories per gram and fat  has 9 calories per gram so this is more than twice protein if you’re trying to lose weight one way  to do it is to drop your fat i want to clarify what i meant by that i never meant to say go lean  protein okay so i would never recommend that what i’m talking about is get rid of the extra fats  restrict the extra fats like the mct oil the butter that you put in your coffee in the morning  bulletproof coffee or the keto bomb desserts that contain extra fat but when you’re consuming  protein with the ketogenic diet you always want to keep the fat that normally comes with that protein  together also the leaner you are with the protein the higher the insulin response that’s why whey  protein which virtually has no fat is very high on the insulin index it triggers insulin and so  you want to stick with proteins that have higher amounts of fat now roughly how much fat should  you be consuming on a ketogenic diet it’s very difficult to say simply because you have a lot of  variables you have the age of the person and you have the physical activity you have the metabolism  and you also have health issues for example if the person has gut issues i’m talking  about celiac or irritable bowel syndrome or crohn’s disease or even an autoimmune condition  they need to make sure that their ratio is definitely two to one twice as much fat as  protein but in weight in grams not calories so i want to make an important distinction people  with gut issues have a lot of inflammation and the more gut issues someone has the more they should  only stick with animal protein and fat as in the carnivore at least for a while for some months  to heal the gut if you don’t have a gut issue i still recommend you do your fats to protein  two to one but in calories okay but it’s not easy but you can do it but to be successful  if you have gut issues you want to increase more animal fat so you get this ratio two to  one in weight or grams okay not the calories the calorie two to one ratio is if you don’t have  gut issues and that’s actually pretty easy because normally the beef fish and egg come at this  ratio right here with a two to one ratio in calories and a one-to-one ratio in weight so i  want to pause here if you are confused back up re-watch this because i went through things a bit  fast and the reason for some of these complexities is that you have some different variables  you’re trying to deal with and some people want to lose weight some people want to gain more  weight some people want to maintain the weight and some people have gut issues and if you have  a gut issue you definitely want to do carnivore for a while but not just lean protein you want  to do fattier protein and if there’s gut issues in addition to this fat to protein ratio you  want to avoid certain things you want to avoid the fats from nuts and coconuts and the fat  from seed like in seed oils you want to avoid dairy and sometimes even avoid egg and butter  unless it’s clarified as ghee and avoid avocado and mct oil since this comes from coconuts and i’m  sorry it’s so restrictive but for some people if they go on a regular ketogenic diet and they’re  doing the nuts and the seeds and the dairy it’s going to tear them up so even though the keto  friendly diet for a gut issue is a bit restrictive it can give a person tremendous relief if they do  it correctly and there’s a few tips i want to give you for someone who needs to increase more animal  fats with their protein and keep it at this two to one ratio and i’m talking about weight sausage has  higher amounts of fat from the farmer’s market you can do pate which is a an organ meat type product  that will give you a higher fat to protein ratio you can make your own stews to include more fat  in there because if you’re making a hamburger or baking you’re basically frying off all the fat and  getting rid of the fat with the stew you can keep it all together and of course eggs have a good  amount of fat but even this is a one-to-one ratio and so i don’t recommend doing carnivore  just with steak i recommend adding more of these other things right here  now if you don’t have a gut issue you can do these right here these fats  right here and you can consume beef fish and eggs normally like they are and that  will give you a two to one ratio in calories now the last question is are you going to  be counting your calories or grams with fat that’s going to be very very labor intensive i’m  just going to give you one little rule of thumb i would mainly focus on not consuming protein that’s  lean but protein that normally comes with the fat i would consume fattier protein and if we look  at the weight of that protein before it’s cooked and you were to look at a whole day of consuming  protein it should be between 400 grams to 600 grams of that protein and that way you don’t  have to count the fat because the fat comes with a protein now there’s one more confusion i want to  mention and clarify when we’re talking about 400 grams to 600 grams of protein i have to make  a distinction because if you’re taking let’s say a hamburger patty right a hamburger patty  has various things in there you have collagen you have no carbs there’s protein there’s actually  a good amount of water in there so you can break it down by weight so much water so much collagen  so much protein i’m not talking about the actual protein grams in the steak i’m talking about the  actual weight of the entire protein itself should be between 400 grams to 600 grams so if you’re  weighing protein foods like fish egg or beef this is ideally per day if you target between 400  600 grams 600 would be someone that’s more active a larger person and 400 would be a smaller  person and in the description down below i gave you more examples all right thanks for  watching before you go if you have a question about a product or you’re new to keto and you want  to know how to begin keto or you’re on keto and you need a debug because it’s not going as smooth  i have a keto consultant standing by to help you this is just for the people in the u. s  hopefully in the future we’ll be able to answer everyone’s call but i put the number  down below so you can call and get some help