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Episode Description: 
In this episode, we dispel all the top keto fat myths and tell you exactly how much fat you should be eating.

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Podcast Transcription:

Carole Freeman:

We’re doing it. Okay. Welcome. Oh my God. We’re live. How do we do this? I forgot. It’s been so long. Hey, welcome everybody. Do you want to know the exact perfect amount of fat that you should be eating to maximize your keto results? This shows for you. Stick around because we’re going to tell you. Also, I’m going to dispel all the most common myths out there in the keto world about fat. [crosstalk 00:00:24]

Simon Kaufman:

You’re not going to fat shame people. Are you Carol?

Carole Freeman:

No way. That’s not [crosstalk 00:00:28].

Simon Kaufman:

You’re eating the wrong fat.

Carole Freeman:

Yeah. We’re going to fat shame the fat people put in their mouth. Not their body fat. That’s what this is about.

Simon Kaufman:

I like that. That’s a good distinction. Thank you.

Carole Freeman:

Yeah. We’re going to fat shame the people out there telling you the wrong type of way to eat fat. How about that.

Simon Kaufman:

There you go. We’re shaming the fat.

Carole Freeman:

We’re going to get the clip. Little snippets are going to get out somewhere that says that Carol and Simon are fat shaming. So, if that gets some clicks, yes. Listen, because it’s a different kind of fat shaming.

Simon Kaufman:

Yeah. Well, if people feel I’m fat shaming, I can just counter with my own belly, and then you’ll say, “Look, I’m in the same boat as you. I don’t know what the problem is.”

Carole Freeman:

You can’t fat shame anything that you belong to that class. Is that the way that works?

Simon Kaufman:

Yeah. I’m fat enough, to be able to… I’m my own shame? I have my own shame that I can share with others.

Carole Freeman:

I forgot to move my mic over here. Are you officially the fat shame police? No. Okay.

Simon Kaufman:

No, I’m just fat. I’m getting better. Losing weight. Ketogenic, baby.

Carole Freeman:

Well, let’s officially welcome everybody to the show. Welcome to Keto Chat Live everybody. I am your host Carol Freeman. I am a board certified ketogenic nutrition specialist. Some other blah-blah-blah specialties. I’ve got a bunch of letters I can put after my name, and I’ve got the six figures in student loans to prove it.

Simon Kaufman:

Yeah. And, I’m Simon Kaufman. I put on 50 pounds during COVID, and so here I am with keto Carol to not be so fat sham-ing.

Carole Freeman:

Stop shaming yourself. I think [crosstalk 00:02:07] COVID. Did you ever? This is an obscure reference. I want anybody listening, tell me if you know this. Anybody ever seen Romy and Michele’s high school reunion? Did you see that one?

Simon Kaufman:

Bits and pieces. I heard it’s really funny.

Carole Freeman:

It is really funny. It’s one of those… Nobody thought it was going to be very good, but when you watch it, you’re like, “This is actually really clever.” So, there’s a line in there where they talk about high school reunions. Back when people went to them before there was Facebook, you’d see everybody you went to high school with, and they’d either gained or lost 40 pounds. And, I feel like that’s the same thing that’s true of COVID. Right? People either gained 40 pounds or they got really ripped and jacked, and they’re coming out of this better than before.

Simon Kaufman:

Well, I was on keto for six months, and I lost 30 pounds without even exercising. But, I told myself at the beginning I was going to do it for six months. That was what I said. I’m going to do it for six months. Well, I did it for six months, and then I stopped right before COVID began, and gained all the weight back, Carol. What’s up?

Carole Freeman:

Well, we’ll be talking about that in future episodes. For sure. Along with my nutrition degrees, I’ve got a master’s degree in psychology, and I’ve studied all of that. So, more episodes to come. Today’s we’re going to talk all about the fat. I wish we could cover everything in one 30 minute show or 60 minutes, but today we’ll talk about fat. But, in upcoming shows we’re totally going to dive into the psychology of why do we gain the weight back? Our brain actually works against us. It wants to be fat. Your brain wants you to [crosstalk 00:03:42].

Simon Kaufman:

… for six months. A year. That’s why.

Carole Freeman:

[crosstalk 00:03:45] It’s our brain, and our body wants to regain the weight. It wants to be fat. And also, the food environment that we live in. These foods are actually engineered. There are food scientists that engineer the foods for us to crave them, for us to overeat them, to be obsessed with them, to be able to want to keep eating them. And then, all the advertising goes against that. Future shows we’ll talk. We’ll dive all in the bag. It’s not hopeless though because I’ve got a lot of strategies I help my clients with overcome that.

Simon Kaufman:

All right. Well good.

Carole Freeman:

This is all not your fault, Simon. That’s what I’m going to say. Oh, you poor thing. It’s not your fault. But, when you know better then you have to do better.

Simon Kaufman:

That’s good. I can blame others. I do anyways, but this, at least, now I know I can. So, a quick medical disclaimer, everybody. This show has meant for educational and entertainment purposes only. It’s not medical advice nor intended to diagnose, treat, cure any condition. If you have any medical condition, illness, disease, or taking any medications, please talk to your doctor or what have you. And, for questions or concerns related to any medical conditions you have, please contact your medical professional.

Carole Freeman:

There we go. We’re covered now. Hopefully.

Simon Kaufman:

Or, ask your uncle.

Carole Freeman:

Ask your uncle. I think your uncle specifically probably knows a lot, right?

Simon Kaufman:

Yeah. And, if you don’t ask, he’ll probably tell you. You’re looking pretty horrible.

Carole Freeman:

If you don’t have a medical professional, ask Simon’s uncle.

Simon Kaufman:

Yeah. That’s [inaudible 00:05:13].

Carole Freeman:

Those of you watching, listening, how many grams of fat today are you doing? Not today. In general. Like your keto approach. Are you doing fat grams? Are you doing fat percentages? So, just tell us… I don’t have a price, but if you comment, then I don’t know. What would we do?

Simon Kaufman:

Well, you want to give them something?

Carole Freeman:

I don’t know.

Simon Kaufman:

You just give them a gram. Like cocaine or something.

Carole Freeman:

Oh, yeah. Well…

Simon Kaufman:

I’m very well versed in grams. I’m not so well-versed in fat grams. Gosh, it’s so hard. I never really tracked that stuff. I just eat it.

Carole Freeman:

Well, the trick is… The way that I teach my clients, it’s not about grams or about percentages. It’s kind of a trick question. Most people are doing it. The grams or the fat weigh, the percentage way. And, we’re going to talk all about why that’s actually not the way to go. Why it doesn’t matter. Why it’s confusing.

Simon Kaufman:

All right. First, should we do a little personal check-in. You said you’re said you’re back on the keto now. Okay.

Simon Kaufman:

Okay. Yeah. I had a realization, a real chance to look in the mirror. I don’t know if people know this, but unfortunately my father passed away about two weeks ago. And, up until that point, I started working out again. I was eating good again. Everything was going well. And then, my dad dies right after the funeral. People start showing up with cakes, brownies, muffins, like, “Here.” Giving all these food and donuts and bagels. I wasn’t yet in the rhythm enough to turn it down. Once I get in the flow of a diet workout program, I can turn that stuff down. No problem. Okay, because I’m in the flow, but in the first few weeks, it’s really hard. Really, for me, my diet starts in a grocery store, and so I totally wet the bed and just ate like a pig.

Simon Kaufman:

I was grieving. It was a lot going on, and what have you. But, I was really beautiful because I had a chance to see the contrast of eating clean for a little while, and then not eating clean. And then, there was one day where I was eating super clean. I did an intermittent fast, and then I ate really healthy. And then, I ate a couple slices of pizza and right away I felt really sick. Even though that sucked to have to go through, it was a really beautiful reflection for me because I was able to get that contrast. I’m like, “Oh yeah, you feel way better when you’re just eating high fat low carb type of stuff. Meat, salads, that kind of stuff. And, it was just a really good chance. So, now I’m back in effect. I’m ready to rock. I’m ketogenic today’s day two. We just came out of the mourning period from Judaism. We go through a seven day mourning period. And, I feel like I have the keto flu Carol. I’m a keto floozy.

Carole Freeman:

Well, first of all, my condolences for your loss, your family’s loss.

Simon Kaufman:

Thank you.

Carole Freeman:

Thank you for being here, and being so open about it. I told you, I learned about the seven day morning period, Shivah, from watching Weeds.

Simon Kaufman:

Yeah. That’s were most Rabbi’s learn about Judaism.

Carole Freeman:

I got Judaism woke by watching Weeds. I realized that that was what was going to go on. There are services actually out there that send gifts to people in Shivah, and I was really excited because they had… I was going to send you a keto friendly deli platter. It was going to come with meats and mustards and things like that. And kosher.

Simon Kaufman:

You still can.

Carole Freeman:

Well, I couldn’t though. I contacted this company, and I prepaid, and I’m going to send this Keto gift to your family. The guy called me and said, “Unfortunately, because Passover was coming, there was no location in Seattle that would fulfill this order.” I’m like, I don’t understand why they can’t take some of the Easter meat and just send that to you.

Simon Kaufman:

[crosstalk 00:09:27] Cultural meat sending. It’s important.

Carole Freeman:

I messaged you. And, you’re like… What’d say about… Why I couldn’t get… do you remember? You said it’s a long standing tradition of making things extra complicated.

Simon Kaufman:

Yes, definitely. It’s the tradition of being complicated. No, but every place had already turned over their kitchen for Passover.

Carole Freeman:

Yeah. Why couldn’t I send you Passover foods? Are there no meat on… There’s meat at Passover? Right?

Simon Kaufman:

It’s probably the mustards, not the meat. The problem was probably the mustards, and like different things.

Carole Freeman:

Oh, because it can’t be anything fermented or leaven.

Simon Kaufman:

It has to do with leaven bread and un-leaven bread.

Carole Freeman:

Okay. Okay.

Simon Kaufman:

Yeah. I don’t know. But, that’s what I think it has to do with and yeah, they were out to get you Carol.

Carole Freeman:

Yeah. But, he was perfectly happy to let me send you some more carb bakery, donuts, bagels, all that kind of stuff. And, I was like, “I think they probably have enough. I don’t know that I need to send any more of that.”

Simon Kaufman:

Yeah. Hey, Keto Carol has sent us carbs. That’s not a good look.

Carole Freeman:

I was like, “I care about you guys, but I my reputation was on the line.”

Simon Kaufman:

Exactly. So, you don’t care that much. You care more about yourself and your own reputation. That’s good. No. Okay.

Carole Freeman:

If that’s your interpretation, That’s out there for the world to hear now.

Simon Kaufman:

All right, here we are.

Carole Freeman:

Well, yeah. Personal note for me, because this is about me. Very insignificant compared to what you’re going through. I’m somebody who has struggled with high insulin. For most people going keto brings your insulin down to a low normal level. And, that’s one of the things that we’re looking at. So, there’s a book back on my shelf, here. One of the blue ones. I’m backwards. I can’t point at it called Why we get sick by Dr. Ben carny. Chronic high insulin is thought to be one of the underlying drivers of all the chronic illnesses and diseases that we’re suffering from. So, even after being keto, probably the last time I checked my insulin was about three years ago. Even after losing 60 pounds, and my insulin was still too high.

Carole Freeman:

It also goes back to… Some of us actually born with their pancreas making more insulin than the average person. That has to do with… In utero, if our mom’s blood sugar is too high throughout her pregnancy, our pancreas will form with more beta cells and beta cells are what make insulin. My family history is diabetes and dementia. And so, likely, I was born with my pancreas making too much insulin, which also predisposes me to gain weight easily. But also, it’s like the beginning stage headed towards diabetes. So, it’s a wake up call for me. I already knew this, but I have to be extra careful, because my pancreas is already making too high of insulin. So, that’s all.

Simon Kaufman:

What are the symptoms?

Carole Freeman:

There aren’t any symptoms. So, that’s why you have to check it. So, I sent off for blood tests because I thought, “Okay, so I’m at a place now where I want to take things to the next level.” And, so I did recently get my insulin again. It was 12 and a half, which is way too high. Five or less is good and three or less is ideal. So, what I’m going to do, or when I’m in the midst of is, I’m going to do a really intensive keto protocol for a month, retest and see if that can bring it down. And then, if that doesn’t, my next stage is going to be to add some weight training because that also can help with insulin resistance. So, I’m doing this two stage experiment personally right now.

Simon Kaufman:

Well, I’ve never really had my insulin too high, but I’ve definitely been too high.

Carole Freeman:

One is going to affect chronic disease. The other one… Oh. It’s just the chronic.

Simon Kaufman:

That’s good. That’s good. I like that. That was a good one.

Carole Freeman:

Man, man, I should do jokes or something sometime. All right. There’s our personal check-in so…

Simon Kaufman:

All right.

Carole Freeman:

Who’s watching us here. Give us some comments here, and-

Simon Kaufman:

If you’re out there.

Carole Freeman:

We’ll give you [inaudible 00:13:53]. All right. We’re going to talk about fat. Next next week, we’re going to talk all about salt, which is probably where you’re at right now, but we’re going to talk about fat first, today.

Simon Kaufman:

Okay. Do it.

Carole Freeman:

This is our fat shaming portion of this. We lost all of our viewers because we said we were going to do fat shaming today. Well, it’s a different kind of fat shaming.

Simon Kaufman:

Well, I used to own a Fat Boys record as a kid. So, there. That’s good.

Carole Freeman:

Is that a rap group?

Simon Kaufman:

You don’t remember The Fat Boys?

Carole Freeman:

I remember… Is it Fatboy slim or something?

Simon Kaufman:

No, no, no. This is like 1985. The Fat Boys. “Fat Boys.” You don’t remember that.

Carole Freeman:

That was like George Michael time for me and Michael Jackson.

Simon Kaufman:

You don’t remember The Fat Boys.

Carole Freeman:

Were you nine.

Simon Kaufman:

It was a rap group with really obese people in the 80s called The Fat Boys.

Carole Freeman:

Are you thinking of run DMC?

Simon Kaufman:

No! No. The Fat Boys.

Carole Freeman:

Were they in local Seattle band?

Simon Kaufman:

No, no, no, no. They’re out of New York. They were a real rap group.

Carole Freeman:

Okay. I still don’t believe you, but okay.

Simon Kaufman:

You don’t believe me. Google The Fat Boys. It will be a cultural experience. It’ll change your life.

Carole Freeman:

It was pre pH, right? So, it was F-A-T. Did they spell it with a Z. Boyz?

Simon Kaufman:

No, I think it was F-A-T.

Carole Freeman:

Did you have that on an eight track cassette?

Simon Kaufman:

They made a song “Wipe out,” which was a remix of The Beach Boys song.

Carole Freeman:

Okay. I think I missed out those years.

Simon Kaufman:

I feel like you did miss out. I thought everybody knew The Fat Boys.

Carole Freeman:

I don’t know. Let us know if you know The Fat Boys. All right. We’re going to to have to find that album cover too. That’ll be the cover episode for this. All right. The Fat Boys rappers, and the fat girls and everyone in between, and outside those parameters. This is for you. So, easy rules. So, this is a series we’re doing 10 of these in a row before we go off into other topics, but we’re giving you the 10 rules to follow to get started with keto for the quickest results. The easiest way to get started. So, this is rule number three out of the 10 that I have my clients start with. First of all, I’m going to give you five of the top fat myths. This is the fat shaming part of this is that you’re doing fat wrong if you’re doing any of these things. Okay. Should I say one, or should I tease all of them, and then go into details? How should I do this?

Simon Kaufman:

Well, normally I like it when you tease me, but no, you should one…. Just go through it. Let’s rock it.

Carole Freeman:

There are five. Okay. So, the teas will be… You have to wait to know what the other four are as I go through.

Simon Kaufman:

Little teas.

Carole Freeman:

Let’s see. Top myths is that you need to eat a certain percentage of your calories from fat to be on a keto diet. Did you believe that one Simon?

Simon Kaufman:

No comment Senator.

Carole Freeman:

Oh, I’ve never been a Senator. I’ve never been called a Senator either.

Simon Kaufman:

I don’t recall Senator.

Carole Freeman:

Is that a complimentary an insult to be called a Senator?

Simon Kaufman:

No. Whenever someone’s on trial from the Senate, their answer is like, “I don’t recall, Senator.”

Carole Freeman:

Right. Right.

Simon Kaufman:

I don’t know. I can’t answer that. It’s good. You should use that.

Carole Freeman:

I can not confirm nor deny.

Simon Kaufman:

Mm-hmm (affirmative).

Carole Freeman:

Okay.

Simon Kaufman:

Yeah. All right. No, I don’t know.

Carole Freeman:

Okay. Percentage of calories from fat.

Simon Kaufman:

I have heard that.

Carole Freeman:

Okay. And, most people who are trying to start a keto diet will go out and find some keto macro calculator. And, there’s a hundred of them out there probably, or more. In each one of them, you put your stuff in there, and then they all spit out different results. And they all tell you eat this percentage from carbs, this percentage from protein, and this percentage from fat. And, most of them are going to tell you, you need between 60 to 90% fat to be on a keto diet. Guess what? It’s a hundred percent wrong. You need 0% fat. You’re going either have between zero and a hundred percent fat to be on a keto diet.

Simon Kaufman:

You need to keep your carbs low?

Carole Freeman:

Exactly. Exactly.

Simon Kaufman:

Are you getting your fuel from fat?

Carole Freeman:

Yes. Yes. There’s nothing about the amount of fat that we eat that makes ketones. And, let me just clarify a little bit too, because the where the confusion comes in is, we get the basics of a keto diet from treating little kids with epilepsy. And, I’ve talked about this in past episodes already, but, the basis of a keto diet is in treating epilepsy. In little kids, we don’t want them to lose weight. So, what we’re talking about is a weight loss, a sustainable keto diet here. We’re not talking about medical, therapeutic, ketogenic diets. So, there’s a difference there. For little kids with epilepsy, we want them to eat enough calories. They need to eat enough food, so that they continue to grow. We don’t want them losing weight.

Carole Freeman:

So, there’s the first mistake is that people are taking what’s a therapeutic keto diet for little kids to gain weight on and applying that to a keto diet for weight loss. They are different. For people that are losing weight… So, we can make ketones when we keep carbs low enough, and we can make those ketones from fat. We make them from burning fat, and that fat can either come from the fat in our body that we’re burning, and or it can come from the fat that we’re eating. And so, for little kids, because we don’t want them to burn up all their body fat. The ketones have to come from fat that they’re consuming. So, little kids and an epileptic diet or medical therapeutic epileptic diet is going to need to be 80 or 90% fat. So, there’s enough fat to burn to make ketones.

Carole Freeman:

But, for people that are trying to lose their body fat, the more fat that they consume in their mouth, the less that’s going to be coming off of their body. Okay. So, there’s also another myth out there that goes along with this, that the only thing that has to do with us losing weight is getting insulin low. But, guess what? My insulin is too high, and I’ve lost 60 pounds on keto. So, it’s not the truth. The thing is that we can eat fat. Fat can get into our fat cells without any insulin at all. There’re other transporters that let the fat in. Consuming too much fat is one of the biggest myths, and also obstacles that people have on a keto diet. So, basically, my five myths all fall in that category of people trying to think they need to eat a certain amount of fat, and then all the things that they do in order to try to get that much fat in. Ask me a question, so I know if it’s clear, or is it mud still? Is it fatty muddiness?

Simon Kaufman:

No, it makes sense. You’re saying you don’t necessarily produce the ketones from the fat that you eat.

Carole Freeman:

You will, but if you’re producing ketones from the fat you’re eating, your body won’t be burning its own fat then. It won’t be a fact. So, it can only burn so much fat, right? The more fat you eat doesn’t mean you just burn even more. You only need so much energy a day, right?

Simon Kaufman:

Sure.

Carole Freeman:

So, if you over-consume energy, it doesn’t make you run around crazy and burning it all up. Kind of like a hamster or something. So, anything extra that you don’t burn up, your body is going to actually store it. So, percentages don’t matter on a keto diet at all. For any of these macros, carbs, protein or fats, the percentage does not matter at all. And, that’s with all the keto calculators out there. So, how many of you watching, listening have tried those macro calculators? You’re confused. Why did every one of them have a different percentage? Why are there all these different things? It’s because they’re telling you something that actually has nothing to do with your success.

Simon Kaufman:

All right.

Carole Freeman:

You can ea zero of everything. 0% carbs, 0% fat, 0% protein. It’s called fasting. You can eat that, and you’re going to be in ketosis.

Simon Kaufman:

Okay. Yeah, it was good.

Carole Freeman:

Number two myths. Basically, everything I’ve said right now is going to explain why all these are myths out there now, but the other myth that’s out there is you need to eat fat to lose fat. Right? People think you, “Oh, I probably wasn’t losing weight because I didn’t eat enough fat.” That’s a myth. Also, another one is that you need to get your fat up or get your fat in. These are phrases that you’ll see. I hear this talking with people before they come out to work with me all the time. I’m having trouble getting my fat in. I need some more ideas of getting my fat up. I need to get more fat.

Simon Kaufman:

I’ve got trouble getting my fat into a outfit, but I’ve never…

Carole Freeman:

Yes. I think a lot of these ladies are in the same boat as well. So, zero need to worry about trying to get fat in fat up. The other one that they try to do as well, is that you’ll find all these recipes out there for these fat bombs, which are basically like dessert bomb bombs that are nearly a hundred percent fat.

Carole Freeman:

So, this created this myth, right? So, people think they need to get tons of fat. They need to eat lots of fat. And in order to do that, “Well, we got to make these dessert treat things that are a hundred percent fat. So, we can get all of our fat in.” I’ve had people that got these their crazy-making meal plans where they get to the end of the day, and they’re like, “Well, I’m only at 60% fat. To get my percentage up, I got to eat some fat bombs. Now, I better just eat some butter.” This falls into where there’s a lot of skeptics out there, the keto diet, because they think this is what people are trying to do all the time. But, it’s only because they’re trying to do it the wrong way.

Simon Kaufman:

That sounds delicious though. I’ve never really had one. Maybe [crosstalk 00:23:33].

Carole Freeman:

They are delicious. They’re made from butter, bacon, some sweetness in there, and coconut oil. All of those are common recipes for those two or some peanut butter chocolate. There they are really delicious, but their combination that makes us just over consume calories. So, here’s a common… Most of the people out there that are eating fat bombs are also frustrated because why isn’t keto working for me? Why am I not losing weight? The final one of my myths here is that you need to drink high fat coffee. Some people will call this bulletproof coffee because it keeps me full and satisfied. So, I need to drink this in order to get my fat in. And also, it makes me not hungry. So, it’s good because I can skip breakfast if I drink this high-fat coffee. I think you’ve tried that right, Simon?

Simon Kaufman:

I’ve had it, but I’ve never felt like I needed it to stay full.

Carole Freeman:

This is a myth out there. The problem with the high-fat coffee is… People, typically, if you’re not familiar with this, I’m not endorsing it. Basically, I’m telling you, you should not do this. But, basically it’s coffee and they blend in butter, MCT oil, sometimes cream.

Simon Kaufman:

Why should you not do that?

Carole Freeman:

Well, so it froths up. It tastes delicious. I’ll tell you that. But, one cup of coffee then ends up being about 400 calories or maybe even higher. Some people put a ton of fat in there. So, that’s 400 calories with zero nutrients in it, no vitamins or minerals. So, it’s displacing foods that are going to give your body vitamins and minerals. And also, there aren’t free calories. So, that’s another one of the myths is that fats a free food. So, that’s number six. I got six, I guess. That’s, a free food.

Carole Freeman:

You can eat as much as you want, it doesn’t count. But, this is also one of the biggest pitfalls I see people fall into. Is like, “Why I’m not losing weight? I’m drinking the high fat coffee. I eating fat bombs. I’m getting my fat up.” Is that actually your body will store the excess fat. So, fat calories count. Your body will store the extra ones that is above and beyond what your body will actually burn. So, 400 calories is a lot of food actually. So, that’s equivalent of about four eggs. You can have an omelet with cheese on it and some veggies for 400 calories.

Simon Kaufman:

Well, hold on. What have you just put a little bit of butter, a little bit of coconut in your coffee. You’re saying don’t do that.

Carole Freeman:

Well, your goal is maximizing your fat loss on your body, then any fat you drink is going to slow down. Basically, you’re trading, “This tastes good. One less tablespoon of fat off body.”

Simon Kaufman:

What if your goal is just energy. Feel good.

Carole Freeman:

These recommendations are specific for people that want to be able to have fat loss as their goals, sustainable fat loss. And, bulletproof coffee was marketed to people that aren’t even following a keto diet as a way to boosting ketones on the brain. So, something like bulletproof coffee, especially with MCT oil in it would have an application for somebody that would be following therapeutic keto diet. So, somebody who wasn’t necessarily a hundred percent following keto, or they do need to boost ketones when they’re unable to burn their own body fat, then something like bulletproof coffee, MCT oil, and things like that would be helpful because it would help boost ketones above and beyond what your body could make from its own fat. But, if your goal is fat loss, then it’s a trade-off.

Carole Freeman:

You absolutely can have a lot of cream and butter and coconut oil in your coffee, but that’s going to slow down your results if your goal is to get more fat burn off your body.

Simon Kaufman:

Okay.

Carole Freeman:

It’s a choice people can make. Maybe they want a little bit of that in their coffee, and then they have to reconcile with the fact that that’s going to make the results slower.

Simon Kaufman:

Okay.

Carole Freeman:

But, it’s also one of the biggest pitfalls people fall into when I’m talking to people every day about like, “Why am I not losing weight on keto?” Well, how much fat are you putting in your coffee?

Simon Kaufman:

Yeah. Okay. Well, that’s good to know.

Carole Freeman:

We’ve covered the myths, but also how much fat should we have? How do we know how much fat? We’re not talking about eating a zero fat diet? You want to know how I teach my clients to do it?

Simon Kaufman:

Tell me.

Carole Freeman:

Tune next week. No, I’m just kidding. Okay. That’s what this episode is. I’ll share. So, I teach my clients to add fat in tablespoons because that’s the normal serving size of fat anyways. So choose fatty cuts of steak or eggs or cheese. Those are all naturally high in fat. Even if you didn’t add any fat to any of your meals, just choosing those types of foods, you’re already going to be at 60% fat of your calories anyways. So, there’s no need to actually add more. However, if you’re just eating those foods, most people… They’re still going to be pretty hungry.

Carole Freeman:

So, I have people add some fat to their meals anywhere from zero to three tablespoons per meal. And, those added fats can be things like butter, coconut oil, high-fat salad, dressings like ranch or blue cheese or Caesar dressing. Those are going to be the highest fat ones, lowest carb. Adding somewhere between zero and three tablespoons per meal. I teach my clients how to intuitively eat actually so that they tune in to their appetite to be able to know how much fat to add without eating too much.

Carole Freeman:

So, one of the clues is that whatever you eat for a meal, it should keep you full and satisfied and not thinking about food for somewhere between four to six hours. That’s a sign that that meal had enough fat in it. If you get salad dressing at a restaurant, typically on the side, they’re going to give you an ounce of dressing, which is two tablespoons. So, butter servings typically as is about a tape, a tablespoon of fat. A pat of butter is about a tablespoon. So, it ends up being how we use those foods anyways. So, it ends up being a convenient measurement amount for people to be able to add onto their foods.

Simon Kaufman:

Okay. Nice. Hooking it up.

Carole Freeman:

The phrase… I borrowed this from Dr. Jeffrey Gerber who’s Denver’s diet doctor. He uses the phrase, “Use fat to fill.” And, in this case, we’re using it to fill up our appetite. We don’t need to overflow our appetite. So, we’re not stuffing fat, we’re just to fill.

Simon Kaufman:

Okay.

Carole Freeman:

And then, I remember hearing nurse Cindy… So, how many of you out there know nurse, Cindy? She says fat to fill your appetite, your plate, but don’t fill your glass with the fat, or… We’re going to use an it, I haven’t used any warnings here anyway. So anyways, you fill your glass. Don’t feel… I screwed it up already. Don’t fill your glass with fat, or it’s going to end up on your ass.

Simon Kaufman:

And, don’t fill your ass with fat. If you’re into that, but I don’t think you should.

Carole Freeman:

People pay a lot of money for that service these days.

Simon Kaufman:

That’s not something you offer, is it okay?

Carole Freeman:

The BBL? Brazilian butt lift.

Simon Kaufman:

What’s that? Where you hire a Brazilian person to hold your butt up all day, or…

Carole Freeman:

It’s probably cheaper than the cosmetic surgery.

Simon Kaufman:

Oh, okay.

Carole Freeman:

Do you know, there’s a procedure. So, they basically have the girls gain weight, and then they liposuction it out of the middle of their body, and they inject it in their buttocks.

Simon Kaufman:

Sounds healthy.

Carole Freeman:

Get that Kardashian look right there for only $10,000.

Simon Kaufman:

Yeah. Okay. Well, if you’re making a sex tape, maybe I say, go for it.

Carole Freeman:

Okay. Yeah. If you’re an Instagram influencer, it might be a lucrative.

Simon Kaufman:

Yeah. Well, we’ll look into that. We’re going to talk about that next week. What are we going to talk about next week? Not just liposuctioning our asses. What did you have- [crosstalk 00:31:57]

Carole Freeman:

Well, next week is going to be easy rule number four to follow to get started on keto for best results. It’s going to be all about salt. Salt is also one of the biggest… I would say it’s actually the biggest thing that’s missed by… Am I off on my numbers? No, that’s right. Next week is number four. So, that’s one of the biggest things that’s missed. We talked about myths today, but the biggest thing that’s missed on most people’s keto diet is how much salt they need. And, most people aren’t even dosing enough. It is one of the biggest causes for complications on keto. So, if you’re suffering with constipation, cramps, headaches, keto, flu, fogginess, cravings, on and on. There’s so many more symptoms that come up if you’re not getting enough salt. So, one of the biggest problems that people have like, “Oh, I tried keto, the side effects were horrible. I couldn’t stick with it.” Come back next week, listen to our next week episode because it’s going to be so salty good.

Simon Kaufman:

Right on. Well, I love it. And, I guess if you enjoyed the episode, then please share it. Sharing is caring. We’re out here helping people making a difference.

Carole Freeman:

Right? Yeah. So, recap today we talked all about… We talked about fat. We dispelled a lot of the myths that are out there, and talked about a really easy way to add fat in so that you can be successful on your keto.

Simon Kaufman:

I feel like I lost a pound just on this episode alone.

Carole Freeman:

All right. Yes. I love it. Wonderful. Hey, thanks everyone for watching. Yeah. Share this episode. That’s our call to action for this episode. Share with friends. Help us grow and get the word out about the easy way to do keto for best results.

Simon Kaufman:

You help us grow. We’ll help you shrink.

Carole Freeman:

That’s so good. That’s our tagline.

Simon Kaufman:

Write that down. Somebody write that down.

Carole Freeman:

Marketing department. Hello? Hello. Yeah. All right. Thank you everyone for watching. Tune in next week. We’ll see you soon.

Simon Kaufman:

Bye.

Carole Freeman:

Bye.

 

Notes: