Best Fats To Eat On The Keto Diet To Ignite Fat Loss

Hello Health Champions. Today I want to talk about if it's possible to ignite fat burning by eating more fat and if so

what sort of fats are we talkin about what kind of fats will be the best one to help

start that fat burning and help us accomplish our weight loss goals? Coming right up.

Hey I 'm Dr. Ekberg. I'm a holistic doctor and a former Olympic decathlete and if you want to truly Master help by understanding how the body

really work make sure you subscribe and hit that notification bell so you can keep learning

how to get healthy To most people it seems like a contradiction in terms when we say eat more

fat to burn more fat especially if you've been listening to the low-fat dietary advice

of the last 50 years which I might add has not had the most convincing track record we

have more obese people and we've ever had and we've actually cut back on a fat consumption

there are several hormones in the body that regulates fat burning and fat storing but

there's two and particular we want to focus on because these two you have direct and

immediate control over and the first one is human growth hormone and increased are two

ways one is my fasting by not eating and the second is with exercise especially high intensity

exercise and if you can burn more fat then obviously on the other side of it you want

to store less fat and that's where insulin comes in insulin is a fat storage hormone

excess carbohydrate turns it into fat and then promotes the storage of that and again

fasting is the most powerful way to accomplish both increase in growth hormone and a decrease

in insulin because when you're fasting you have just your basic fasting blood sugar level

you're not adding any carbohydrate to the system so that's the lowest level of insulin

that you will have and the other way is to eat low insulin foods so carbohydrates trigger

the most insulin protein triggers some like a moderate to slight amount but fat triggers

a minimal amount of insulin and I call fat insulin neutral because as such slight influence

you can basically disregard it. Now even though fasting is the most powerful way to improve

both of these hormones growth hormone and Insulin it is simply not sustainable mean

you can fast for a period of time

but you can't turn it into a lifestyle and go year after year without eating that's

why we want to understand other tools as well and that's where keto comes in keto is

the strictest form of low-carb high-fat diet and the good news is you can eat regular meals

whether you eat one or two or three meals a day you can maintain yourself in ketosis state

now you get faster results if you need fewer meals but you can still stay in ketosis

and in order to get to ketosis you want to follow certain macros you want to follow certain

guidelines and the first guideline is to keep your carbohydrate very very low so somewhere

around 5% of your calories come from carbohydrates 5% or less you eat moderate proteins so you

have about 15 - 20% of your calories from protein and then fast is just the rest it's not that

you're trying to eat as much fat as possible as if that's going to complish something it's

just that whatever you have left on your budget so to speak you just eat fat because it is

insulin neutral So if you have a budget so to speak if you eat 2000 calories a day that

means 25 grams of carbs 100 grams of protein and about a 165 grams

if you eat a little bit less calories than you have 18 grams of carbs 75 grams of protein

and about 125 grams fat if you eat a little bit more like 3,000 then the numbers

go up accordingly so you could eat as much as 250 grams of fat but again it doesn't mean

that you're trying to eat more fast it means you're trying to keep the carbs very low and

your protein moderate but this can still be a little change to some people because they

get confused by these numbers with the percentages and I think oh well now if I eat 2000 calories

and I've had my 25 grams of carbs and so much protein now I have to eat 165 grams of fat

and that's just not how it works all right we eat so much carb and protein and then we

eat the rest fat until we are full right to another way of looking at this would be

that instead of a percentage we just pick a number and this could be 10 20 30 40 50 g

It's different for different people but for this example would just use 20 Grams. Then you eat moderate

protein hundred about 80 to 120 g and then for this particular person they ate until

they were full they added some butter to the vegetables and they ended up with a hundred grams of

fast during the day so they were full at 1400 calories then they're done and you're still going

to be in ketosis because it's not strictly the percentages it's about how little carbohydrates

you ate so if you aren't have more appetite than this if you are hungrier than this and

you want to eat a little bit more then stick to the carbs on the protein and then just

have some more fat so if this person they ate until they were full as a hundred fifty and

they ended up 1800 calories another person might eat 200 grams of fat and end up at

2300 calories so it's not how much fat you eat at how little carbohydrates me now you

could eat too much fat if you eat so much fat that your body has no reason to start

digging into the resources on the body that's the whole point of this that you're going

to get so good at using fat that it doesn't care if it comes from the diet or from the

body and that's where you're fat adapted that's where your appetite goes down and that's where

you don't have to eat so much. So even though you might see a lot of articles and

some videos to talk about eat these for igniting this or this function that's not really how

it works okay it's not the fat that does anything is that it's neutral and you're avoiding

the bad stuff now what we have to realize though is that there's still good fats and

bad fats that's why they talk about clean keto and dirty keto and short-term from a

weight loss perspective only you're going to get the same results but is that really

what we're looking for so you going to get the same insulin response from a good fat

or bad fat short-term get the same results long-term there's a huge difference why because

there's a difference in the inflammatory response good fats are anti-inflammatory bad fats can

be pro-inflammatory and even if you say that you're just looking for weight loss then realize

that inflammation can slow weight loss but most importantly it can ruin your health you're

not just looking for weight loss no matter how much you feel like that's the frustrating

point that you want to overcome right now what you're really looking for is to be healthy

and have a quality of life for as long as you can enjoy it. Let's talk about what good fats

are the best fats are essential fatty acids if we talk quality respected what the body

has to have essential means necessary for life you die without them and these are building

blocks they are building blocks from membranes for every cell in your body but especially

for your brain and your nervous system the health of your membrane depends on the

quality of the fats and that determines the quality of the signal the ability of your

brain and nervous system to send the proper signals to the body parts. Essential fats are

necessary for hormones and they are also inflammatory regulators some are pro-inflammatory some are

anti inflammatory. So these essential fats they have very very specific functions very strict and targeted

purposes and whatever fast we eat that doesn't have this strict purpose is going

to be fuel it's going to be our preferred source of energy because it's a steady stable

form of energy that doesn't trigger insulin so now what kind of fuel is the best for us

it's the undamaged one if it's damaged now it becomes pro-inflammatory it is only good

for us. It only burns clean if it's neutral so undamaged is good unprocessed is good because

processed fat is damaged and then we looking for stable and stability depends on what type

of fat it is so often times we hear that saturated fat is bad and polyunsaturated fat is good and monounsaturated

fat is good. Well the truth is that the essential fast are polyunsaturated we need those but

in very small quantities we want a lot of is stable and that saturated and monounsaturated

and that means it has zero or one double bond So zero double bonds means it's saturated

and that means it's a straight molecule it has very few contact points there is very little

opportunity for it to react with oxygen or light therefore it's stable. It's difficult to damage it

It keeps for months we can keep it out on the counter weeks and it doesn't really

go bad and same thing with one double bond that's called monounsaturated which is your

olive oil you can keep the olive oil on the counter for months is stable because it only

has one double bond the molecule has one little kink in it and that's still a very low opportunity

to interact with the environment therefore it's stable those are the good fats for fuel now the worst fats

are the ones that are pro-inflammatory they push your body toward inflammation which is

involved in all degenerative disease like dementia and heart disease and type 2 diabetes

and premature aging and so forth these are the omega-6 they have too much omega-6.

Omega-6 is not a bad thing in itself but when we get 20 times more of a pro-inflammatory

than an anti-inflammatory the body can't maintain balance and these are polyunsaturated fatty

acids which again is not necessarily a terrible thing by self remember polyunsaturated means

that they have multiple double bonds. That means they're very reactive they bump into everything they

react with environment things like light and oxygen and therefore they easily get damaged

and when they make oil out of it they damage it tremendously why is that have you ever

grabbed a husk of corn and just I feel real greasy to is it easy or really hard to turn

that into oil but it's very very hard and it's only a few percent of that corn that

is oil so you have to apply very high heat with talking hundreds and hundreds of degrees

They have to apply high pressure they have to use chemicals and solvents and after all of that

there is no resemblance to the molecules that was originally in the corn and then they

take some of that and they hydrogenated they bombarded with hydrogen atoms and they turn

it solid so they mimic the saturation process but now they turned it into trans fat which

is basically plastic poison all right so let's talk about the best saturated the very reactive

you have to be careful to have to eat them fresh and these are the fish fats and what

we're looking for in the body are two kinds of fatty acids to call EPA and DHA and EPA

is primarily anti-inflammatory and the DHA is the building block for the brain to these

two properties are what we're looking for for health and for brain function and we're not going

to waste these by using them for fuel we're going to use them very strategically so we need

very small amount remember we talked about eating 200 - 250 g of fat in a day will here

we're talkin about milligrams 500 to 2000 mg of these for most people if you have the

disease condition then you might want to increase this for a period of time

but they're very small amount less than 1% of all the fat that we eat now let's

talk about these polyunsaturated acids from plants and they contain something called ALA

alpha-linolenic acid and this could be a good thing it is potentially a good thing

cuz this can become these final end product the EPA and the DHA that the body is looking

for but the conversion is very very poor most people convert somewhere around 1% of that ALA

and you find ALA by the way in and nuts and seeds primarily but especially in flax

and chia and hemp those are the richest sources of ALA but we convert it very poorly

and the more you need to convert it the less you're able to convert it because if you have inflammation

if you have stress if you eat a bunch of sugar and grain then you convert even less

than that so we can't depend on ALA to provide our needs of EPA and DHA that's why

most people would be well to take some fish oil the other thing to keep in mind though is

that like you said the polyunsaturated fatty acids very very sensitive there super reactive

they get damaged in the blink of an eye by heat and light so you have to eat these fresh

if you get them straight from the seed that's the best way to grind the seed and you eat

it or freeze it right away then you keep it fresh but if you turn it into a oil and you

let it sit around now this turns into poison very very quickly it oxidizes it gets rancid

and now it actually hurts your body create inflammation and toxicity So the best thing I

can say about plants Omega-3s is that they are not omega-6 has a omega-6s promote inflammation

at least these Omega threes they don't promote it as long as they're fresh but don't eat

don't try to eat a ton of of seeds and flax and these things just to try to get something

that supposedly good for you eat it because it's full of fiber it's got great protein

and it has lots and lots of minerals and nutrients so eat it in a good balanced diet just like

you would any other whole food just don't overdo it don't think of it as a miracle thing

and you'll be alright next we get to monounsaturated fatty acids so these are the foods that you eat to

get fuel this is what you fill up with it have does have some nutrition especially if

it's fresh and minimally processed so these are typically or olive oil as the primary

example of this but you also get lots of monounsaturated from nuts and seeds but you want to watch

it so the seeds typically have more Omega-3s and the nuts typically have more of omega-6

has but learn which ones they are so you don't overdo those omega-6 olive oil is really

the only oil that you want to use for monounsaturated because once you make oils out of nuts and

seeds they typically taste terrible and they have to process them very very harshly like

we talked about previously and other great sources avocado it's a fantastic food best

is to eat the whole avocado I know they make avocado oil and I do use it or mayonnaise

and for cooking occasionally but realize that in order to make it heat stable they have

to process it so now it's not that healthy whole food avocado anymore it's not terrible

it's not high in omega-6 but it's still pretty harshly process that doesn't have a lot of

nutrients so use it once in a while but don't think of it don't think of avocado oil as

a great source monounsaturated fat you use olive oil for that. Now the next one is going to be a shocker from most

people cuz I don't believe you've ever heard that meat is a great source of monounsaturated

fat the same spot as in olive oil called oleic acid is the dominant fat in meat is the meat

has 15% fat than 6 grams 6% is oleic acid which is more than the five grams of saturated

so it has mostly fat that is promoted as super heart healthy now that's 5 grams of saturated

fat will get to a second is not a bad thing either when most people talk about saturated

fats they talk about beef fat animal fat in this is a great fast if it is grass-fed like

we just said though it's not all saturated 40% which is most of the fat is oleic acid

or monounsaturated but the other part of this is that it has a healthy ratio of polyunsaturated

a small percentage of this is actually polyunsaturated and we want to maintain a ratio between the

anti-inflammatory omega-3 and the pro-inflammatory omega-6 of about 1 to 1 that means inflammation

neutral it means it helps the body balance inflammation and that's a great thing another

good source of fat is butter again we mostly talk about butter as a saturated fat but

turns out it has 26% monounsaturated or oleic acid same as an olive but then it also has

some of this saturated fat is very very liquid very very easy for the body process so six

and a half percent is short chain fatty acids of four or six carbons in length it is processed

rather quickly almost like a carbohydrate and yet has no insulin response so it's a much

healthier form of energy 7.8% are medium chain triglycerides so all-in-all more than half

the faster about half the fat in butter is not the typical saturated that we think about

coconut oil to another great example 65% but it's shorter chains that's why it's basically

liquid in body temperature almost liquid in room temperature and like I said before we're

looking for in a fact that the body is going to use for fuel is that it's stable that's

the main thing we're looking for cuz if it's stable then it doesn't get damaged it does get rancid

it doesn't get oxidized and it doesn't create inflammation so saturated is inflammation

neutral and that's what's so great about the beef fat the butter and coconut oil as compared

that to grain-fed what happens if that cow was not eating grass but they were fed in

an industrial complex now it's not terrible because it's still going to have that 40%

oleic acid but here's the problem that ratio that we saw before with grass-fed that used

to be one to one now it is 20 to one because they feed the cows all that grain corn and

the soy which is super high in omega-6 is so if we feed it to the town they're going

to incorporate it into the meat and now the meat is very inflammatory for us to eat and this is something

we want to think about with everything that we eat that if something had an unhealthy

life then it is not going to bring health to us. and then we get to the really bad stuff this

is the processed plant oils this is what's been promoted for the last 50 years as the healthy

vegetable oils well one example here like this ad from Mazola take this ad to your doctor

because this fat has no cholesterol in it when this this is a terrible terrible fat

so canola soybean and safflower none of those are vegetables the corn is a grain canola is

a seed soybean is a legume and so forth so we have to rethink this this advice on

these plant oils and another one of my favorites is when you read a label and it says it has

play me in safflower cottonseed and or and they won't even tell you exactly what's in

there because it's going to change depending on what was cheapest that day it just doesn't

fill me with a lot of confidence for the quality of that product if they can't even tell you what's

in all of these plants oils are going to be very very high in omega-6's They are going to be pro-inflammatory

they're also going to be damaged like I said because you can't extract these oils out of

grains and legumes without very harsh methods and on top of that it's empty calories just

like you hear sugar being terrible because it's empty calories well these oils are the

same because they remove any trace of nutrients that was ever in that food to start with and

at the very bottom of the list we have the worst of the worst the trans fat now interestingly

there is a saying in our culture called icing on the cake and this is a metaphor for

something that's the Ultimate Experience or for something that's the best thing that we

could imagine or surprise benefits of some sort and yet icing is trans fats mixed with

powdered sugar I don't think you could possibly come up with anything worse if you want to

totally ruin your health those are like the two absolute worst component trans fats and

sugar so to have something that represents the epitome of something good but it's actually

the worst of the worst that just sort of speaks of how backwards we have our whole idea of

what food is and this are things like margarine and shortening when you take a plant oil you

process it harshly and then you ruin with chemicals and high heat and pressure you have

something that's already bad you make it worse and then you mix it with sugar now this is

what they used to make margarine with and they still do but here's the problem they

have caught on the manufacturers the marketing people they know that you know that trans

fats are a terrible thing so what do they do they trick you and they say 0 grams per

serving and what is that mean it just means it has less than 0.5 grams in one serving

I mean 0.49 is going to be rounded to 0. 0.5 would have been rounded to one so they just

have to keep it under .5 and then they shrink the serving so that the end up with less than

half a gram so if that's a teaspoon you could still have 10% pure trans-fats pure plastic

poison in that product and they can call it trans-fat-free 0 grams per serving so don't

be fooled and sometimes they would say that it's per tablespoon and it's 0 grams per serving

but it still has 3.5% so you don't want any amount of trans fats ever again so what you

want to watch for is partially hydrogenated fat if it has that on the label it has trans

fat in it no matter what they're claiming anywhere else on the product just stay away

so ignition is really the wrong word fat does not ignite fat loss but eating more

fat instead of carbohydrates is a great thing so no eating more fat isn't better than you

do fasting low carb needs moderate protein and then you eat fast until you fall right

if you're fat adapted then you can eat some your full and then the body get the rest from

you stored body fat and like you understand by now the quality makes a huge difference

you want to eat natural grass fed undamaged fat because the damaged the processed the high

in omega-6 is pro-inflammatory he will slow down your weight loss but more than that it

will make you sick down the road if you enjoyed this video make sure the also take a look

at that one so you can keep learning about how the body works and how to get truly healthy

thank you so much for watching. I'll see you next time