How To Eat More Fat With Healthy Keto High Fat Foods (Increase Fat)


Keto high-fat foods. How do you choose
the right foods for the right fat so that you can maintain keto as a healthy
lifestyle? Coming right up So first of all keto isn’t so much about eating more
fat as it is about eating less carbohydrates so just real quick the
basics ketones is the result of fat burning and it’s not that you eat more
fat it’s that you eat less carbs so that the body starts to learn how to burn
fats again and then ideally you don’t want to eat so much fat that your body
doesn’t have to burn fat off the body so if your goal is to lose weight then you
can still eat too much fat on keto so the goal is to get the body to burn the
fat off the body and just supply enough fats to feel full so the rule is you
start off with vegetables you eat moderate protein and then you fill up
with fats until you’re full but don’t go stuffing yourself because then your body
still isn’t going to go burn the fat off the body so again it’s not about more
fat it’s about less carbs but we know that if we eat about 5% net carbs if we
have about 20 30 grams of net carbs we end up about 5 percent of calories from
carbs and we will get into for most people we’ll get into ketosis but then
we also know that proteins shouldn’t be more than 20 probably because proteins
also can turn into sugar and trigger insulin so those are the two things that
we’re looking for less than 5% carbs and 15 to 20% protein and then it just means
that the rest has to come from fat okay so that’s the the principle behind it so
let’s look at at some of the foods here so if we eat fat or an oil so here we’re
talking about butter extra virgin olive oil cocoa
oil lard ghee some kind of natural fat that hasn’t been processed so butter
evil coconut oil they’re basically still the same molecular structure as in the
plant that grew them or in the case of butter of course it came from from an
animal same thing with lard and ghee they’re
not much changed we haven’t processed the fat so much that they are damaged
and that’s why we want to stay away from the vegetable oils the safflower the
soybean the canola oil etc because they’re so heavily processed so these
foods they have a hundred percent weight by fat oils have about a hundred percent
butter is about eighty to eighty-five percent but the rest is water so
percentage-wise hundred percent of the calories come from fat then when we look
at one of the most popular keto foods avocado it has 15% fat by weight so all
of these numbers are in grams per a hundred grams so it’s percentage by
weight and percentage by calories avocado is 15% fat by weight 2% protein
and 2% net carbs so that gives us 90 percent of calories from fat
5% from protein and 5% from carbohydrate so if we see the we’re trying to stay
below 5% here out of total calories from carbs we could essentially eat all
avocado and still stay below that level so again we don’t try to eat just one
food but we want to try to get a wide variety of foods so don’t just pick one
and say oh that’s the the best number I’m gonna eat nothing but that your body
likes variety egg is another very popular one 10 grams of fat 12 grams of
protein 0.7 grams of carbs there’s a little bit of carb in the yolk but total
we get 62% from fat 36% of calories from protein and only 2% from carbs
so again if we ate all eggs we’d end up a little bit high on the protein we
might slip out of ketosis but the idea is to get a variety sour cream 20 grams
of fat 2% 2 grams of protein 3 and a half grams of net carbs percentage-wise
we get 89% of the calories from fat 4% from protein and 7% from carbs coconut
cream is very very close to those numbers but it’s the vegetable source
and we get essentially the same numbers there then we look at some of the meat
products meat and fish so we get I picked just as an example ground beef
15% fat has 20% protein no carbs 62 percent of calories from fat 38 from
protein and 0 from carbohydrate and all similar meat products are the same so if
you take a fatty lamb chop like French cut lamb chops they’re gonna be about
the same bacon it’s gonna be really close to the same sardines is going to
be really close to the same so what we want to emphasize here is that it’s the
quality of the food that matters you need to get this from an animal that was
healthy a lot of people will look for lean meat and I agree if you can’t get
grass-fed organic then you should probably look for lean but as long as
the animal is healthy then you want to get the high fat meat because it’s
tastier and it’s more satisfying and as long as the animal is healthy then that
fat is healthy as well so the the type of fat in ground beef is going to be
similar to that of grass-fed butter it’s not going to be identical but
health-wise the quality is going to be similar as long as you don’t feed it
grain or toxins or anything that’s unnatural to the animal
it’s not going to hurt you then let’s go to some nuts so three of my favorites
here are macadamia nuts walnuts and pecans and we see that macadamia and
pecans have over 70% fat whereas walnuts have a little bit less walnuts have a
lot more protein but they’re both very very good because they the carbs you end
up with 3% 2% 3% the only ones that’s a little higher is the protein in the
walnuts the other thing that is really good about these three nuts is that they
taste good raw you don’t have to change you don’t have to process you don’t have
to roast these because when you do you alter you oxidize the fatty acids so
these have a lot of polyunsaturated and dye unsaturated monounsaturated fats in
them and therefore they’re very sensitive to heat and oxygen so when you
roast nuts you make them less healthy the the fats become rancid and get
damaged to a point I wanted to talk about a few more nuts here and contrast
that so cashews is one that you want to stay away from I included it here just
as kind of a warning example because even though it has a lot of fat and
protein it’s also very high in carbohydrates almost a third by weight
in carbohydrates so it’s got seventy percent from fat 13 from protein but
almost 20% of calories from cashews and that’s why a lot of people find it very
addictive and it’s hard to stop eating cashews the other part was again that
cashews don’t taste very good raw you could cook with them to an extent but
for the most part cashews are roasted and then again they’re much less healthy
than the raw variety so I would eat cashews very sparingly peanuts kind of
the same thing they’re much better as far as the carb value we got 50% fat 26%
protein 7% carbs by weight and the carb
percentage of calories is still only 5% but again you have to roast them so it
wouldn’t be my first choice and if you eat peanuts which I do from time to time
make sure that they’re organic and they don’t have a bunch of chemicals added to
them a lot of dry roasted chemicals are full of msg chemicals and flavor
enhancers and of course a lot of commercial peanut butter is gonna have
sugar added and it’s going to be partially hydrogenated so that oils
don’t separate you want to stay far far away from those get the organic few
additives no additives except salt and make sure that it separates because
otherwise they messed with it flax is again we’ve done videos on that before
and here it just fits right into the to the top class we have 1% of carbs are
from carb 1% of calories are from carbohydrates they’re 83% from fat so
again some people are concerned with eating too much flax and don’t look at
this and say oh that’s the best one I’m going to eat nothing but flax eat a
couple of tablespoons a day mix it in with a good variety of different food
lots of vegetables and and you’ll be fine I wanted to add one thing at the
end here because you can also come up with different things you can make your
own mayonnaise if you make it from good quality oil it’s still a very healthy
thing and one of my favorites is hollandaise sauce it’s a super yummy
sauce you could eat green beans you could eat asparagus you could eat
broccoli and just pour on the hollandaise sauce and you you’ve got a
meal right there and there’s a there’s a video where I’ll show you how to make
that and it has seventy percent by weight in fat six percent protein 2
percent carbohydrates and calories at 95 percent fat 4 percent protein and only 1
percent of calories from carbohydrates so there
are a lot of good food choices these are the the healthy fats that you want to
emphasize again with the exception of the the cashew that I brought in as the
exception and there is no reason to limit yourself and it is not that keto
is just about eating a bunch of fats like we have talked about but the fats
that you eat very very importantly have to be whole food they have to be quality
foods if they come from healthy sources they’re good for you if they come from
unhealthy sources or if they have been processed if man has changed them in a
factory if we had heated them or change the chemical properties in any way then
it’s not a good food anymore so I hope this was very helpful please leave your
comments share this video and thanks for watching

96 thoughts on “How To Eat More Fat With Healthy Keto High Fat Foods (Increase Fat)

  1. Learn why trans fats are so bad for you https://www.youtube.com/watch?v=mLnnAIHcEyw&list=PLpTTF6wMDLR70kFKXrdCrOhQa6Q5_rKj_

  2. Your explanations are so much easier to understand than most other videos. I love those same nuts raw. But how much is too much? I would eat handfuls of Macadamia Pecans or Walnuts. What about Almonds? I love those too.

  3. Thanks again Sten! This is very helpful. Do you have a good online source for organic nuts? As in the best price? 😃

  4. Hey doc, can you please make a video on the infamous Keto rash and how to avoid it/cure it?? Also what's the cause behind it.

  5. Please can you review some commercial keto snack options like Perfect Keto bars, Quest bars etc. Not 100% natural but it would be nice to know some products that are convenient and treats without the sugar

  6. Dr E, Can u please address how come the WFPB vegetarian diet also works for reversing CVD, diabetes and cancers even with HCLF?
    Or does it not really? Are they lying? If insuline and high blood sugar is the problem, I dont understand how a HCLF diet can lose fat and have all the benefits they say! MT.

  7. Very low carbs, low protein and not too much fat. Guess it's easier just not to eat at all which is the reason for the intermittent fasting I guess. Sounds like calorie restriction to me (been doing that since the 50's).

  8. I like to eat peanuts occasionally and peanut butter should I take from this that it is better to stick to raw peanuts rather than dry roasted amd make my own butter from the raw peanuts?

  9. Thanks for your informative video! Could you please explain why some people have insomnia on keto and suggest some remedies. Thanks!

  10. I noticed the nut section you mentioned did not include Brazil nuts? Yes, no? Those are what I usually reach for, obviously in moderation. 🤔

  11. Regarding protein, I have not red the studies but it seems to be a common understanding in the "keto society" that gluconeogenesis is demand and not supply driven, i.e. the amount of protein shouldn't make a difference, what is your opinion?

  12. please talk about fatty liver and keto – I am interested in keto but not sure about the fat and fatty liver I have

  13. Hi dr sten
    My dr told me iam pre diabetic, iam 35 , after that I started workout and low carb diet, my blood sugars always was 100-110 after that, i lost 40lb iam almost on shape and build muscle too.last week I started keto diet, and I really enjoy the keto, I never feel hungry like low carb diet , but when I check my blood sugar every day , comes lower , is that ok? For 3 days was 85 , but right now come to 70-78 . I just want to know is that safe or no . Tnks and sorry for long comment.

  14. Commercial lard and tallow are actually highly processed. One small tub of lard could have been sourced from 20 different animals.
    The possibility of getting fat from a sick animal(s) is too high.

  15. Excellent information, I've always been a little confused on which nuts are the best and maybe which ones you should avoid

  16. Somebody please explain how butter, coconut oil, olive oil etc. are not processed foods? A coconut is not processed, an olive is not processed… but i'm pretty sure it takes quite a bit of processing to get from a whole coconut to a pure oil. please explain

  17. I see a lot of advice on losing weight on Keto but very little on gaining or
    maintaining weight.

    I have < 11% body fat and I'm not trying to lose weight but enjoy the physical
    and mental effects of Ketosis.

    Its phenomenal the amount of people that comment like "But you don't need to lose weight".

    That said, Well done on the whiteboard list. We need more breakdown information like this. Nicely done Dr!

  18. Hi Dr. Ekberg. I'm wondering if you can help me to determine the amount of protein that I should have with my meals. I do intermittent fasting, my window is 12/6. I'm 5'2" and 148lbs. I don't know if you go by that or not.
    My first meal is 12 noon, I have 2 boiled eggs, a nice big salad and a half of an avocado. Does that sound like too much protein? Is it enough fat? I would really appreciate your input. Thank you!

  19. Dr. Ekberg, thank you for this information. I do have a request. You mentioned how grain fed beef is not good for us and we need grass fed beef. Would you please post an actual sided by side analyst of grain fed beef verses grass fed beef so we can see the differences in the meat and the dangers? Thank you

  20. These fats are not equal to human body. Unfortunately, the universe works at a subatomic level all the time. Here's what to do before buying a years supply of macadamias. Get a glucometer and check your blood glucose levels until you know which foods make your BG shoot up. Spoiler, the plant-based foods cause it to rise fast and stay high longer. I tried the nuts and seeds and learned that eating plant-based diets means insulin resistance, as we see. Eat for a lower BG level and your health problems start dissolving.

  21. Dr Eckberg, I have been trying to introduce my mom who is type 2 diabetic to Keto but she is vegan & says that since she has gone to plant based foods, her sugar levels haven’t been better but she has to be on metformen to keep her sugars normal. What I am worried about is that she is eating too much carbs still & too little fat. She is convinced that she needs some carbs & no fat. That fats increase her sugar levels. She says she does better if she eats bread or rice than if she eats nuts or avocado. That sounds like the opposite of everything I have heard and read about what spikes insulin & what doesn’t. And she says she can’t fast for any more than 5 or 6 hours because her glucose goes up. Again, it makes no sense to me but she has checked her blood sugars in all those situations & indeed, that does happen. One thing she can’t seem to be able to do is to lose weight. She counts calories & yet she can’t drop the last 5 lbs she wants to lose. She isn’t overweight but she isn’t at her ideal weight either. She is 73 years old. About 5’3” 135lbs. Has been diabetic doe 3 decades & has many other problems that are related to diabetes such as: peripheral neuropathy, high blood pressure, a thyroid condition & now a heart condition where she needed to have 3 stents put in her heart. And of course she has to take meds for all of them. I have convinced her to lower her carbs some but she is hungry all the time because she does not eat any animal products or nuts or avocados.she is forced to fill up on some carbs. She simply does not accept the fact that fruits are bad & fats are good. So how can I help her reverse her diabetes when she is not able to intermittent fast or eat more fats of any kind?

  22. I need help with this. I'm doing dairy free keto reaching 35 total carbs (Home-made) but I'm eating about 600 calories and I need 500cals more for my bmr (I'm already using cooking fats for my meals) Should I just drink plain olive oil?

    Edit: I also eat a little of dark chocolate mixed with chia and almonds. But it isn't enough.

  23. Hi Doctor Sten thanks for your information and I learn a lot from you.I am 63 yrs old female and I have been diabetic for 30 yrs and I am taking metformin 2000mg/day and 100ml long lasting insulin and 3 times a day rapid insulin and I have stage 3 CKD, my question is are nuts and avocados are good for me and how long shall I live with CKD stage 3? Will Keto improve my health? Thank you

  24. Macadamias have a good omega-3 to omega-6 ratio. Peanuts have high omega-6 oils percentage which can contribute to chronic inflammation.

  25. I am not so much in interested in weight loss. I am more interested in the effects on brain health like memory. Thanks for the info.

  26. I know this is getting into “the weeds” but I am hoping you might address those with the ApoE 4 allele. Like myself this 20-25% of the population has a poor response to saturated fat by overproduction of small LDL particles. I’m doing KETO using only Olive Oil and Avocado as my sources of fat. I also eat mostly fish and very lean cuts. Coconut oil drives my numbers way off the optimal. Note that I’m not buying into the cholesterol myth per se….but close monitoring has proven this physiological response both with my body and with others who are ApoE 4 (discussion on a forum).

  27. You have not discussed almonds in your list of nuts, i love them doaked with skin removed. Also i buy raw peanuts in shells & roast them myself, r they better. Really enjoyed ur video am watching & sharing.

  28. I dont get it, all this weight and procent, how much do i eat in a day to stay 74/20/5?…like 20g protein is only 100g of meat, i will starve

  29. I really appreciate your video's! Thank you. In regard to flax seeds, your male viewers should know that flax seeds are a fyto-estrogen, so for them it would not be wise to consume it often.

  30. I love your channel! understanding the science behind my health moves is key to winning arguments with family & friends on why my fasting OMAD diet is healthy.

  31. 11:32 I cannot afford the fancy 'organic' foods. If that is the only way to eat keto, if keto will not work for me unless I spend the money I literally do not have, I guess I'll have to just go back to poisoning myself with carbs and sugar.

  32. Doc thanks.
    I overeat a bit daily on good label macadamia nutbutter. Say 100g a day 💩. Is it bad for a galbladder?
    I like the taste onviously, but also it is one few things below 5 on insulin index. Low on omega6, low on phytic acid. And it helps with cravings/cheats. And it blunts a carb meal like oats

  33. Good to know about roasting because I have a keto praline recipe and it calls for roasted pecans. I won't again that's for sure.
    Kraft makes a great peanut butter. The only ingredient is PB with no salt added, and it does separate; you need to keep it upside down in your fridge once opened.

  34. Another great video! I find these explanations so much easier to understand. There's a lot of videos that are confusing and contradicting. Thank you Dr. Sten!

  35. I enjoy your videos. You don't talk fast plus you talk clearly and I find the videos relaxing and understandable. Over the last 4 weeks I have transitioned into low carb and I doubt I'd ever go back to carbs this time. I'm 68 and the last 6 months I put on about 25 pounds, 20 of which I've already lost. I've been doing mostly OMAD since Sept 12, 2017 with 4 weeks of recent ADF. LC is definitely a good addition to my IF lifestyle. I hate to think of what all the fruit was doing to me. I was addicted to it, and it wasn't worth all the headache it put into my life.

  36. All of your videos are extremely informative. Thank you. I would like to know what strategy you would suggest for me. I have had a total thyroidectomy, take synthroid daily, but still fatigued, gaining weight and losing hair. Just started carnivore diet and intermittent fasting June 1st, 2019 and I'm pretty happy with it so far. Are there any supplements that you think will help, especially with the hair loss?

  37. Very good video. Thanks so much for sharing the information.
    Two questions for me
    Can you tell me how does Tofu fits in this chart?
    I want to do the Keto/IF for health reason, don't want to loose wait, will my muscle and body tone will decrease if i am on Keto or IF?

  38. @Dr. Ekberg, suppose I am fasting from 10 pm to 1 pm (next day), then can I eat 1-2 spoons of butter or ghee in morning??

  39. This video is fantastic! I've been looking for info on these percentages and how to incorporate them correctly because it's confusing and nobody else is explaining this on YT. THIS HELPS SO MUCH!! Thank you!

  40. Great video doc as always. Anyways question for you, and I know it maybe even irrelevant. Do you personally think it's safe to leave out butter on the counter at all times? Or would you not even recommend it?

  41. Dear dr Sten i follow your talks very regularly and for the most part i can follow and agree. Only the definition of aerobic exercise gives me some douts. You limit those exercise at a hb of 120, but i made a vo2max test: i use to run , i am 68, my mhr is 175 and the amount of acid lactate stays below 4 mol til the hr of 160. From this level it goes very fast very high, meaning that i am in the anaerobic zone. I don t want to emphasize that i want to run close to 160 but 140 even higher has been described as mainly aerobic, i also have no problems with talking at those heartrates
    So, my question: is 120 not too low as a marker of aerobic exercise? And running a little bit faster is so much more fun! Thanks for your extremely good talks not only in terms of content but i appreciate the way of your talking, slow and clear as we are foreigners, that s rezlly great
    Jef Desmarets

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