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You can easily eat enough fat on keto and intermittent fasting if you go by your hunger.

Timestamps:
0:00 How to eat enough fat on keto and intermittent fasting
0:35 Use your hunger to determine how much fat you need
1:24 Your goal is to get your body to burn its own fat
2:14 You can increase the amount of fat you consume once you lose the weight you want

People often can’t eat enough fat on the keto and intermittent fasting plan, because they’re told that 75 percent of their calories should be from fat. Some people end up stuffing themselves with fat, trying to reach that goal of 75 percent calories; equivalent to 140 grams or 1,260 calories on average.

But here’s the best way to determine how much fat you should eat: by your hunger. In other words, if you’re satisfied, don’t eat. If you’re not hungry, don’t eat. You don’t have to force yourself to eat enough fat to try to get to 75 percent.

Most of the food you’ll be eating comes with a combination of protein and fat. Most protein sources contain fat, which contributes to the overall amount you consume. You may not need as much fat as you think. Go by your hunger.

Your body has an ability to burn its own fat versus the fat coming from your diet. The goal is to get your body to eat its own fat as a source of energy. Clearly, when you’re starting out, you’re going to need to consume more fat since your body isn’t yet using its own. Eating fat allows you to go longer between meals when you first start on keto and intermittent fasting.

The amount of calories you consume in your meals will decrease as your body starts consuming the calories in its own fat.

When you hit your weight loss goal, and you don’t want to lose anymore, simply increase your dietary fat and your body will not burn its own. So, you eat more fat at the beginning, and in the maintenance phase once you’ve lost enough weight, but you’ll decrease it in between.



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.


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It’s simple to eat enough fat on keto and intermittent fasting; simply go by your hunger.

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