What is 'Too Much' Fat on Keto (ketogenic diet)? – Dr. Berg

In this video, Dr. Berg answers the question, how much is "too much" fat on a keto (ketogenic diet)? This is a balance of enough versus too much and getting your sweet spot (no pun intended).

If you have hypoglycemia (low blood sugars) you will need a bit more to go from one meal to the next. However, you also need to make sure you do not have too much, thus overloading the gallbladder and causing (bloating, right shoulder pain, etc). Also, if you consume too much fat, esp. between meals or after meals, you will end up burning dietary fat and NOT your own fat despite being in ketosis.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

[veronicanicholls]

Dr Berg.
You have changed my life. I am almost eighty years old.
I have been on Keto diet, followed your videos religiously and in three months have transformed my body. My energy levels have increased enormously and I feel wonderful.
It is a joy to listen to you. God bless! you Dr Berg.
I assume you live in the States, a little too far away to give you a big hug
Veronica

[punkynoodle]

Thank you so much Dr. Berg! I’ve lost 20 pounds in 6 weeks eating Keto and doing intermittent fasting from the beginning. I added one long walk in the mountains each day to reduce stress levels. I really only went on keto to deal with insulin resistance and not weight loss as a primary goal. Yet the pounds flew off! You are the best. Couldn’t have done it at all without your information so graciously offered.

[MyMlittleFriends]

Been at it 2yrs and still learning how fat affects my body.I love this woe down 55lbs total now!

[Eyesofmars]

Been following your advice and for the first time I am not starving to death. After 3 weeks I have lost 5 lbs and get full so much faster. My joint pain is so much better. Thank you so much.

[wrekkingcru]

Avocados are your friend on this front. I tried to do the 4oz of cheese thing from Dr Berg's own daily diet, but that was way too much fat for my stomach and generated too much from my gall bladder - led to heartburn. Like Dr Berg said, we need to tweak the fat-per-meal to what works for us to eat "just enough" fat to last between meals and facilitate weight loss, if that's your goal - but not too much fat. Here's what has worked for me - Breakfast: 8oz coffee with heavy cream. Lunch: 2 slices of turkey bacon + 2 eggs + 1/2 Avocado + 2 oz cheese and another small cream/coffee for lunch. Dinner: 85g Spring Mix greens + 4 oz Salmon + whole avocado + ACV/EVOO (and sea salt / pepper) dressing is working for me. No snacks and just water and two 8 oz glasses of "Ketorade" per day (one before lunch - one before dinner). Totally avoid store-bought "Keto snacks/food".

[minarosered]

Encourage everyone to watch Dr. Berg's videos because I made mistakes in the beginning and ate way too much protein. After eating right for a week, I've gone down one pant size and my blood sugar has gone from 176 to 126 in the morning.

[chefbigpig]

Dr. I have Diabetes type 2, or had it! I have been Keto for about 2 years now! Reversed A1c of 12 plus to a 5.8 all day! fixed a BP of 37 years of 150/95 to a 120/85 all day! and same story here on the triglycerides and cholesterol!! Even my sex life has turned to be the very best! Keto made me a new person! I just want to let you know that at no time from keto day 1 to now keto day 753 I did count calories and that I do heavy on fat intake! much but much more than 40g/d! I never ever had any of the symptoms you here described! Not at all! BTW I lost 65 lbs too! got 15 back because from THKSG to NY I went a little out of law! But only took me 1 week to be back and in just two weeks I was totally Keto symptomatic once again! Feeling fantastic once again and in 34 days lost again 10 of the 15 lbs! On track! Just wanted to share it with you!

[katwilliams]

"Dietary fat." Oh boy, you hit the nail straight on the head! I've been counting calories for my body type and current weight, and also staying within my personal macros (that I've figured out from the research I made on the internet and learning from your videos). You cannot lose weight if you're eating more calories than your body can expend. As I decrease my carb intake in a balanced percentage for fat calories, I feel satiated and physically better until my next proper keto meal. This also keeps me from feeling the need to snack - if I feel like I need a snack, I'll start looking into whether I need to adjust my dietary fat. Thank you for this important information. I hope many people will see this to understand that even in overeating fat (more calories than your body can burn) you're not going to lose weight. At least, that's my experience. Thanks!

[valentinak]

This is the most informative channel I have ever watched.

[trueinspire]

I love how you explain things in a simple way but speak the truth. No short cut, no magic bullet, you encourage me to do the hard and right thing and stick to it. I been changing to a Keto life style for 2 weeks now and I feel good. Thanks again

[t.a.s]

Another sign of too much fat is excessive sebum production on the face. Some people who have acne problems before keto, clears up on keto, but people (me) who never had acne problems to begin with can get acne from over production of sebum, especially if you have oily skin. That on top of eating too much fat was a disaster. I had sooo many bumps everyday new ones were appearing and I had to put a stop to it. I’m on keto for health, not just weight loss and I didn’t want to stop keto, so what I did was lowered my fat intake not by much it was still more fat than carbs. I took out cheese and started drinking even more water and used a salicylic acid facial cleanser( helps with overproduction of sebum )and all the bumps went away in a few days. I used the facial wash about 4 times.

[susansimpson]

Thanks for solving the mystery of my SLOWWW weight loss on keto. I’m a 200-lb, post-menopausal woman with 50 pounds to lose. Like so many others, I fell for the too-good-to-be-true “gorge on fat and drop weight effortlessly” hype. In the first 30 days, I lost 6 pounds (1.5 lbs/wk) and one pants size while maintaining a light nutritional blood ketone level of 0.6 - 1.5. Not bad, but nothing like the results I got on HCG VLCD (very low calorie diet), which is not a sustainable lifestyle. This month, am going to apply your advice and cut diet sodas and artificial sweeteners, add more healthy protein and veggies, rather than pigging out on macadamia nuts, whipped cream, cheese and nut butters. I’m also going to be more mindful of calories. In my first month, my daily intake was 1500-1800 cal/day, which is still too high. I suspect that 6-lb loss was probably water. Live and learn! Will keep you posted. :)

[IAmTheEggMan]

Would have been nice if he would have answered the question of how much fat is too much

[muhamadfahmikamaludin]

Day 13 on Keto
5KG weight loss...
Mannnn feels very good everyday hahaha

[missmayflower]

Yes, I've always had problems making it from meal to meal. I'm amazed at how much fat I now eat, last easily between meals and I'm still losing weight. No sugar or flour, fairly low carb.

[cinderella]

Ok, I'm here. So, I am hypoglycemic and have no gallbladder.
I think I'll start with a tablespoon in the morning and pray I don't get the headache. Not sure if this will be enough, but going to start there.
Thank you, again!

[Goddessglow]

I love this man he’s changing my life and educating me on things I never understood

[HDCummins]

It’s so hard to find that sweet spot when the food is so good. Lol thank you for making this video. Gave me a deeper awareness with my portions.

[markjg]

I am diabetic type 2, I am trying this type of diet and I will tell you it is not easy to do . I can not give up bread completely I use sprouted grain or thin Dark German rye which is hard to find. I will try to eliminate bread completely but this type of diet needs to be done slowly like detoxing from a drug . Otherwise you will feel tired and weak because a rapid change is not normal for the body and can cause problems. And everyone is different, It is not just about losing weight your body needs to adjust to this diet and it should be done slowly if you have diabetes.

[Bushraize]

Thank you, but it would be nice if you could show us how much fat to add to our meal practically. It's still not that clear to me and obviously I haven't reached the weight I'm aiming for even though I've been on the ketogenic diet for 8 months.