gout diet menu
hey, guys. dr. berg here. in this video, we're going to talk about howmuch fat you need to consume on a ketogenic diet per meal. there's a lot of theories out there, but ihave an unfair advantage because i have a lot of people i can practice on in my clinicto see what works and what doesn't work. i'm going to show you what works. a couple of things that people bring up allthe time is, is a ketogenic diet, which means you're eating more fat, is that dangerousfor your heart?
the answer is no, it's not. in fact, it's not the fat that plugs up yourarteries, it's the sugar. there's tons and tons of studies, i'll putsome links below, on this fact. ketogenic diets are not dangerous if you dothem correctly. second question that people say or they'veheard, they say, "well, the more fat that you eat, the more fat you're going to burn." that's another myth because you could be burningthe dietary fat and not your own fat. now, the whole concept of the ketogenic isthat you're having very low carbs, moderate protein, higher fat.
what i found is we want zero sugar, unlimitedvegetables. in fact, we need more vegetables because ifyou do this, ketones are acidic, and the ketones can potentially raise your ph, and you canend up with either gout, a type of arthritis, or kidney stones. the way to prevent that is to consume a lotof vegetables, and also lemon. lemon actually prevents kidney stones. the other key is to don't consumer sugar withfat. why? because it will increase insulin even more.
we don't want to add the sugar to this eatingplan at all. the other point is you want to do this gradually. if you're increasing fats too quickly, it'sgoing to overwhelm the gallbladder, and you're going to have right shoulder pain, and bloating,and things like that. that's why i recommend that if you're goingto do this, i'd recommend the gallbladder formula because that gives you the enzymesand the bile to help handle this fat in the transition. number two or number three is that it doestake time to adapt to your body to fat burning. all these cells must change their enzyme structure,their machinery to handle this new fuel source
because we're limited in the glucose, andwe're increasing the fat, and it does take sometimes between two, three, four, five,even six weeks to make this transition. the process, we're going to do this nice andgradually so your body can go right into it, and you'll feel really good. now, let's talk about how much fat that youreally need. now, these are list of fats that you can potentiallyconsume. by the way, i have a link that i'm creatingbelow so you can download this chart, which actually is right here. this one right here.
basically, this is a short version. heavy cream, one tablespoon is five gramsof fat. an average person, and this is very general,needs between 20 and 40 grams of fat per meal on a ketogenic diet. 40 would be the highest scale of someone reallylarge who's been doing it in a while. 20 is someone smaller, and they're just startingout. we're going to calculate this midrange at30 grams just to give you an average. heavy cream. you can make whipping cream.
i have a video on that. you can make all sorts of things with heavycream. five grams, you would do six tablespoons permeal. you're going to have that right after themeal as your fat. the fats could allow you to go longer so you'renot as hungry, and it's not going to increase insulin. it's exactly what we want. you may only be doing two meals. if you're concerned about calories, whichi actually did add calories to this, do two
meals, especially if you're not working out. you'll find that once you adapt, you can burnyour body fat as a fuel source, and you can go a long period of time without having toworry about it. now, egg is five grams of fat. now, realize that there might be more thanfive grams for the egg, but we're talking five grams of fat. one egg is five grams. you need three to four eggs per meal. i do four eggs in the morning.
sometimes, people do two or three. that's totally fine because you can combinethese in certain ways. now, let's get to the beef. we got three ounces is 16 grams, about threeto six ounces of beef. what i want to show you is an example of thisbeef that's frozen right here. this is some beef that's 85% lean. i do not buy the 90% lean. i like the 80%, but it's hard to find it. i like this thing to be more fat, but thisis the type i have, which is grass-fed, organic
beef. just so you know, i do the pasture-raisedorganic eggs. that's the type of eggs that you need to consume. then, we get coconut oil. one tablespoon is 14 grams. we're just going to double that, and havetwo tablespoons. now, you can put that on your vegetables. you can make little treats. there's all sorts of recipes you can make,but that's the amount of fat that you would
need per meal. brie cheese, three ounces, 28 grams. you would just do three ounces. i'll show you, brie cheese is very high infat. i actually took this, and i drew these littlelines here to show you what three ounces is just to give you an idea. it's a little slice of this. this is four three-ounce sections. this is 12 ounces of cheese.
one of this for a meal would give enough fat,but this also has the protein, so you could kill two birds with one stone. i do a lot of cheese. another idea, here's some other cheese righthere. this is a german cheese. just less than half of this is three ounces. that gives you an idea. it's like a little bit bigger than a ï¿½ yeah,it's not a card deck, but it's a little bigger than the palm of your hand, but half of thisshould be three ounces, just to give you an
idea. almond butter, one tablespoon is ten grams. that would be three tablespoons of almondbutter that you would consume. you can do that right after a meal. that would be your fat. olive oil with one tablespoon, 14 grams, sotwo tablespoons of olive oil. that's really easy just to put on your salad. boom, you're done. of course, some of this is going to end upin the bottom.
maybe you want to add another one, but thatwould give you about 30 grams of fat. pecans, 10 pecans is 20 grams. if you do 15 pecans at the end of the mealor maybe macadamia nuts, that would give you enough fat. ice cream. now, you're saying, "wait a second, ice cream. can i have ice cream?" there are certain ice creams that have nosugar. in fact, i'll show you the one that i haveright here.
i put a chocolate brownie on here. that's a recipe that we have in some of thevideos in ice creams, and you can basically make this ice cream or get it from the store,and it has no sugar. one cup would you give 22 grams of fat. now, personally, this is an ice cream thati'm developing right now. i'm having my own line of ice cream. now, i'm experimenting right now, and it'snot perfected. i'm in the r&d stage. in fact, a couple of day ago, i had all mystaff consume this much ice cream.
i gave them a container because i wanted tosee what would happen. half of the group had some digestive bloating. it's temporary, but still it's not perfectedyet. we're going to be perfecting this. i have to go back to r&d, and how figure outhow i'm going to fix that because the last thing i want to do is have you get it, andhave you bloating, and call me up, and say, "dr. berg, gas me out." i don't want to go there. the ice cream is made with a high-qualityfat, no sugar, but we have to figure out the
fibers in there. we're working on that right now, but thatwould be down the road. some people want to know when it's going tobe. i don't know. i'm going to have it done when i perfect it. this will give you an idea. if you download the chart below, it will giveyou an idea of how much fat that you really need. go ahead and apply this.
go ahead and write your comments below. i hope this helped you. i'll see you in the next video. thank you so much for watching. i really appreciate it. please click the share button below, and iwill see you in the next video.