Welcome to the Dr. Berg's Healthy Keto and Interminate Fasting Podcast, where Dr.

Berg takes you on the journey for the truth about getting healthy and losing healthy weight.

So, in this video, let's talk about the quality of fats on a ketogenic diet, okay?

So, typically on a ketogenic diet, we want between 65 to 75% of the total calories being fat,

but we need to talk about the quality of fats because an average American consumes a ratio

of omega-3 to omega-6, 1 to 16, very heavy on the omega-6, very low on the omega-3.

Now, as far as the ratios go, some people say you need a 1 to 1 ratio,

1 to 2 ratio, 1 to 3. Here's my thought on that. It is true that if you're really heavy on the omega-6,

you can have more inflammatory conditions, but it's very, very time-consuming and

probably frustrating if you have to do these calculations all day long to try to figure out your

ratios. A much better way to do this is to beef up, no pun intended, your omega-3 fatty acids,

and not necessarily worry too much about these fats, except make sure you avoid the GMO,

the soy, the cotton seed, the corn oil, the canola oil. You definitely want to avoid these.

Now, regarding the fats and seeds and nuts, yes, most of them are very heavy on the six,

but there's other benefits, other nutrients and seeds and nuts that we're going to talk about.

So, a lot of the seeds and nuts will have vitamin E, they'll have B vitamins, they have minerals,

there's phytonutrients, but as far as the ratios of omega-3 to omega-6, you can see that most

of the nuts are heavy on the sixes and low on the threes. Now, when we get into the omega-3 fatty acids,

okay, we're dealing with a kind of a pre-omega-6 fatty acid. We're not talking about like the active

form, like EPA and DHA, it's kind of like a precursor to these. So, ALA,

alfalt-linoletic acid converts to DHA, but really at 5% if you're lucky. So, it's not too much.

So, as we go down the list, you'll see almonds, 1 ounce, 0.002, then omega-6, 3.4.

...