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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


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