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

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

July 21, 2019 92 By William Morgan


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
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