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How Much Fat to Eat

By Dr. Eric Berg DC
Views: 18309

Our Educational Content is Not Meant or Intended for Medical Advice or Treatment

How Much Fat to Eat

https://www.drberg.com/fat-keto

How much fat do you need per meal when you’re on the ketogenic diet?

There have been a lot of theories about consuming more fat when doing the ketogenic diet. Lots of people ask, “isn’t eating more fat dangerous for my heart?”

No, it’s not. In fact, it’s the sugar that clogs up your arteries — NOT the fat.

The ketogenic diet is super safe when done correctly, but you have to watch the amount of fat you’re adding to your diet as well. When you eat too much fat, you’ll end up burning the dietary fat and not your own fat.

So, what’s the magic number when it comes to eating fat?

20-40 grams per meal.

To help you plan out adding fat to your diet, here are some examples of the amounts of fat in some foods:

 

 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
(MUST have NO sugar)

*1 cup *22g *200 1 cup

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*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.