Dr. Berg Certified Keto and Fasting Coach
Why Increasing Fat is Good
The average person runs their body on sugar fuel—very few people are actually burning fat. Any weight loss is oftentimes just water or muscle protein that you want to keep.
This is very vital and important and often misunderstood. Many people do not understand this concept and in order to get rid of fat, you have to understand fat thoroughly and why you have so much of it.
What is the purpose of fat really?
The purpose of fat is to provide a back-up fuel source only used when you starve your body of sugar (glucose).
Fat is not used unless you are sugar free. This is why a low carb diet will help you burn fat.
The more sugar you eliminate from your diet, the more weight loss you will see. Sugar increases insulin which is a hormone that keeps you from burning fat and is released every time you eat. Simply put, if insulin is in your body, you cannot burn fat.
Sugar is not a clean fuel. Fat is. Your body and your brain run very efficiently on fat fuel. This is called ketosis, a state where you’re running on fat. It can take anywhere from 3 to 20 days to get into ketosis depending on your own body and dietary habits.
So in order to lose weight and lose the fat, you have to convert from sugar burning to fat burning.
Your body actually has to make new cellular machinery to burn fat; therefore we have to STARVE the body of SUGAR.
The Big Overview
Let’s talk about the three meals that you are supposed to have throughout the day.
This must always be protein and some fat. However, if you are not hungry, don’t eat. We don’t want any carbs at breakfast—You can do eggs, turkey or regular bacon (make sure it’s nitrate and hormone free), cheese, and avocado. Or, if you don’t like eggs try sardines, beef,
chicken, sardines, beef patty, buffalo patties. Those proteins help burn fat. If you’re a vegetarian, then I recommend a protein shake, brown rice protein, or pea protein.
Lunch should always start with a vegetable because your body needs 4,700 mg. of potassium a day. Bananas only have 320 mgs. So to get that you need about 9 to 10 cups of vegetables or salad (a big, five cup salad).
You can also add protein, fish or chicken, but begin with the vegetable first, then the protein. By getting that potassium, you will feel more satisfied and less likely to snack or be hungry.
What’s going to happen when you eat nutrient dense foods like these is
▪ you will feel better,
▪ you will strip fat off of the liver
▪ and you are going to look great, with glowing healthy skin.
By not snacking and just having these three meals, your liver is given time to heal between meals and works to keep insulin spikes down.
Get that potassium in there, and your cravings will go away within 24 to 48 hours. Other options for potassium are lemon/lime juice in water and cream of tartar added to water.
And do not forget those healthy fats to allow you to go longer as well.
A big dinner is not recommended. You will find that by adding fat at your big protein breakfast and a good salad at lunch, you will be less hungry at dinner.
Once you start burning fat and losing weight, you can then judge exactly how much you can cheat and still burn fat and calories and meet your own personal dietary goals.
▪ Breakfast = Protein and fat
▪ Lunch = Large salad plus some protein + fat
▪ Dinner = another salad with protein + fat or skip dinner if you are still full, enabling you to burn fat all night.
Fats should be 60 to 80 percent of the total daily calories in a keto diet. Remember, fat has 9 calories per gram too whereas protein and carbohydrates have 4 calories per gram so a fat rich diet will be a higher calorie diet. This is another reason you do not count calories on the keto diet.
Fat also aids in the absorption of fat soluble vitamins which are Vitamins A, E, D, K1 and K2. These are essential for proper health. You can consume vegetables all daily but they have the precursors for Vitamin A, not the converted active form of Vitamin A which is a fat soluble type of vitamin.
So we need products with fat-soluble vitamins. We need a little Omega 6 and lots of Omega 3. We also need cholesterol which helps to heal our tissues.
Now, the raw materials for the body. Your brain is 60% fat and your brain eats up 70% of the food you eat. It is a very hungry organ.
We need fat to protect our cells, our cell walls, and to fortify our immune systems as well.
We especially need fats for our hormones, our stress hormones, and our sex hormones.
That is why babies thrive on breast milk –it is full of healthy fats.
It also helps satisfy you so you will eat less all day.
If I eat fat will this convert to fat on the body?
No - If you eat medium to shorter chain triglycerides, very little of this will convert to fat. If you consume it in moderate amounts, your body runs on your fat and burns up the excess fat on the body.
How much and what type of fat do I need?
If you consume breakfast and do not eat again until lunch, that is good
because by avoiding snacks, you will burn reserved fat and eliminate insulin spikes.
If you are getting hungry before lunch, you need to increase fat at breakfast.
If you are eating three meals a day but find yourself snacking between lunch and dinner, add more fat at lunch.
If you tend to snack at night, eat more fat at dinner.
Be sure your fats are grass fed too!
Medium chain triglycerides, which are a type of fat, provide the body with lots of energy and do not convert to fat. These are things like coconut oil, palm oil, and grass fed butter. You can also find MCT oil in stores and add this to your morning coffee.