In the late 1980s and early 1990s, widespread media stories about the alleged virtues of low-fat diets resulted in hundreds of unhealthy low-fat foods on our grocery shelves. These low-fat processed foods were (and still are) loaded with sweeteners and chemicals to make them more palatable because they lacked delicious fats like butter and coconut oil.
Healthy dietary fat is a vital component of any diet. Your body needs it! Fat assists in cell growth, the production of hormones, the absorption of nutrients, and more.
Although 70 percent of your diet as fat seems like an excessive amount, remember we are talking about 70 percent of the total calories. Because fat is more than double the calories per gram than protein or carbs, the amount of fat in weight size is a lot smaller. Instead of focusing on the 70 percent, let’s look at it in the volume of food on your plate.
I recommend you gradually work your way up to your daily amount of fat. If you add too much fat too quickly, you’ll overwhelm your gallbladder, which can cause shoulder pain and bloating. Keto involves eating more fats, and your body will adapt to this by producing more bile. This is a gradual process and may take time, so if you react to an increase in dietary fat cut back a little and introduce it more slowly.
On Dr. Berg’s Healthy KetoTM Plan, you’ll be eating foods like beef, large salads, butter, and eggs. If you want to know the gram amounts of fat you’ll be consuming, it ranges between 20 to 50 grams in each meal.
Everyone should start off on a higher amount of fat in the beginning to help stay satisfied in-between meals. As your body adapts to ketosis over time, you can reduce your fat if you need to lose more weight. Since either your ketones are generated from your own body fat or the dietary fat you eat, eating too much fat may keep you from losing your own fat, particularly if your metabolism is slow despite still being in ketosis.
If this lifestyle sounds like it would work for you, and you want support with the transition, contact me and let’s schedule a complimentary ½ hour consultation!