How Much Protein? How Much Fat?

Hello everyone, It’s Butter Bob.And this video is about Protein.
It’s also about Fat.

It’s about how much protein, how much fat?

You know, it’s a big question, it’s a big debate, it gets some really nasty comments on Facebook.
It gets a lot of people all tore up, all the time.

Even I, when I first started making videos, and first started my Facebook page, I would always tell people to get fat way up.
You know, it’s bothered people.

You’ll go to other websites and they’ll have charts, they’ll have a chart that tells you the exact protein amount you need for your height or your sex.
Knowing exactly how much protein you need.

You know, guys, there is not a single creature on the face of this Earth, not even one, who is arrogant enough to calculate how much fat or protein they need to be healthy.
Only man, only man thinks this way.
And only man gets himself in trouble thinking this way.

Guys, the most important thing you should know about your body is this – if you eat the right foods, your body will regulate the right amount of food for you.
It will regulate the amount of protein and the amount of fat that is right for you.

You know, is there an optimal amount of protein that you need to eat, or fat that you need to eat?
The answer is YES.

Yes, there is, there’s an optimal amount of protein you need to be healthy, and fat.

Guy’s, no one can know that for you.
Any chart you see, don’t let it tear you all to pieces, because no one can know what your requirements are, or what you need to be healthy.

Marvelous Inner Program

But, you know, there is someone that does know the answer to this question?
And that is your own brain.

You know, I’m coming to you with this video today and you’re looking at the video on your computer or on your phone, or on whatever device you watch Youtube videos on.

And you know, behind the scenes, behind the workings of our little computer, there are what we might call generations of software and hardware that has been developed over time, by many, many people.
For a long period of time.

And this software, allows me to make a video, upload it, and it allows you to look at it anywhere you are in the world.

It’s a program that allows the activity between you and I.

And you know, the very fact that you were born, the fact that you were conceived by your Mother and Father, gave you a program, a program that tells you how to be a successful human being, biologically.

That’s the truth.
You inherited that.
And that software program, that program that you have inside of you, it’s encoded into your system.
Guys, this represents the work of thousands of generations.
Thousands of generations of living beings passing down the genes and the software of the most successful (members) of that bunch.
Of your ancestors.
The one’s who lived long enough to reproduce.
And you have this marvelous system that tells you, when to be hungry, how much to eat of certain foods, when to stop eating.

What’s the real problem?

Why do we need to worry about our food?
Well you know guys; this is something that I want to talk to you about that’s really important.
We, in the modern world, have started to eat foods that our ancestors never ate before.
And there’s some studies out, in the literature, especially in animals, that show us that when we eat the wrong foods, when we eat the foods that are highly, highly, high in carbohydrates, grains and sugars, that it messes up our internal feedback system that tells us when to eat and how much to eat.
And, I want to share some of those with you, because I think this is going to bring to light why you probably don’t need a little scale, like this, to figure out how much protein, how much fat.
You know, this little scale here, tells you the ounces.
You can just put your food on there, and I know people who are so exacting, they make sure they get exactly the right amount.
You know guys, you don’t need that, you don’t really need that, most of you don’t.
There may be a few of you that in such trouble that you might need to be more exacting with your diet, but for the most part, most of you don’t need that.

All creatures have a inner system to regulate protein, fat and appetite. 

I want to tell you about a study that was done about animals.

Geometric analysis of macronutrient selection in breeds of the domestic dog, Canis lupus familiari, Behavioral Ecology, 2012

In 2012, a study was done with dogs.
They did five breeds of dog, from a really small little dog, all the way up to a St. Barnard.
I think they had a Labrador Retriever, they had a Schnauzer in there.
But, anyway, they gave these dogs several different types of foods, five different types.
Some of them had less protein, some of them had more protein, on a sliding scale.
Some of them had a whole lot of sugar and added things in them, some of them didn’t.
And you know what they found?
No matter, if it was a small dog, or the big dog, the dogs as they ate, tended to select for themselves, unconsciously, they didn’t know, the dogs just knew that program we’ve been talking about.

They ate about 30% protein.
They just self-selected.
They ate about 30% protein, about 63% fat and the rest carbohydrate, a real small amount, I think, 7% carbohydrate.
These dogs, when they were allowed to eat, from a variety of diets, they came up with about a 30% protein ratio, for the dog, and about a 63% fat.


So these guys, these scientists studying this, they wanted to know if there were any other studies that kind of backed up that self-selection thing, and they found a couple more studies.
I want to share them with you.

They found a 1983 study that found about the same ratio, the dogs would select about a 30% protein ratio.
They also found a 2003 study, that dogs would self-select somewhere around 27% protein.
And all these dogs, tended to select this diet, this 30% diet, 30% protein diet, if they were allowed to pick and choose from a variety of foods, for themselves.
If they weren’t restricted.
They also found, that when the dog food had a lot of carbohydrates in it, like say this one.

I took these snapshots a year or two ago.
This one’s got wheat flour.
Soybean meal.
Cereal food. Corn Syrup.


I mean, look at the stuff that’s in this dog food here, it’s pitiful.

Here’s another one.

Ground yellow corn, corn gluten meal, chicken by-product meal, soybean meal.
Look guys, this is insane.
When the dogs were faced with a diet of this kind of food.
And look at this one, here’s another one for you.

Here’s a dog food that has about a 30% protein, but look at the fat, 9% fat.
That means, it’s got a whole lot of carbohydrate in it.
The dogs are going to not get the nutrition that they want to self-select, they’re going to overeat.
That’s just what they’re going to do.

There was a study in 2011, called the State of Pet Health, it was done by the Banfield Pet Hospital.

It said that diabetes was one of the most growing things with dogs.

36% increase with diabetes for dogs, canine diabetes.

And about a, I don’t know, I can’t remember now.

16% increase In cat diabetes.

And one of the biggest problems with dogs and cats is they have dental problems from eating all this high carb food that their not really designed by nature to eat.
And this was a big study guys, this was a study done looking at the records of over two million dogs and 450,000 cats.
You know this is, what’s happening to us is also happening to our pets.

And I’m not really wanting to focus on animals, in this, in this video, but these studies in these animals tell us something about ourselves.

If dogs will select a certain level of protein, are they the only ones who do it?


They found something very interesting.

Cats, for instance, cats, a domestic cat.

This study found that cats, domesticated cat, would self-select a 52% protein and a 36% fat and a 12% carbohydrate.
If they were allowed to eat whatever they wanted, they would self-select those ratios.

Geometric analysis of macronutrient selection in the adult domestic cat, Felis catus. 2011,
J Exp Biol 214 1039–1051

Now, they also have another study that they found with feral cats, cats that are, you know, maybe used to be domesticated, now they’re just out and about, fending for themselves.

Estimation of the dietary nutrient profile of free-roaming feral cats: possible implications for nutrition of domestic cats. Br J Nutr 106 

And they found a very similar ratio.
And it’s probably because the cats that were domesticated had more carb available, because the feral cats, the wild cats chose a 52% protein, about the same as the domesticated cats, but they picked a higher fat ratio of 46% fat ratio and an only 2% carb ratio.
Now this is with cats.
When they were able to select their own food, and eat to whatever that little program that’s in them said to eat, they selected a 52% protein.
Now this is something to understand, mankind has a certain protein level that we need, and I’ve read that’s close to 15%, or so.
Dogs seem to select about 30%, cats seem to select about 52%, and we can go even further than that, they actually did another study with wolves.

Mech and Boitani, 2003 Wolves: Behavior, Ecology, and Conservation

Let me find it.
The study with wolves, also selected about a 52% protein and a 47% fat and 1% carbohydrate.

And guys, they have done this study, they have done studies on pigs, on spiders, on different types of fish, on all sorts of animals, I mean numerous, I found a lot while I was doing the research for this, where they self-selected in nature, if they were eating the foods that they were pretty much designed to eat, they would almost always, no matter where they were, come up with a protein, fat, carbohydrate ratio that was about the same (as others in their species).

This is important guys, the problem is, is that we are eating, in our modern society, foods that man was never designed or adapted to eat.
You see, the ability to choose the right foods, the right percentages of foods, comes when we have available to us the foods that we were supposed to eat.
When we are eating the right types of food, then our internal program will pick the right foods to eat and the right percentage.

See the cow is designed to eat grass, but if you give it corn it’ll eat too much, the horse is the same way.
You know, kids, little children, you give them candy and they’ll eat it and eat it and eat it.

These are foods that bypass our natural inner thermostat that tells us how much to eat and how much not to eat.
Guys, this is the most important thing I can tell you, this is why I tell you, when you first start this diet, and I still do it to this day, keep your foods simple.

Eat fried chicken, eat a steak, eat hamburger, eat whole foods, whole foods, not junk foods.
And I also tell you, listen, don’t make these elaborate recipes, these elaborate recipes bypass, tend to bypass our ability to stop.
You know, if you eat a steak, when you’re full, you’ll stop, you just will.
You’ll stop eating.
And you will tend to select the right amount of protein, the right amount of fat.
You don’t have to worry about adding fat to your diet, you don’t have to worry about adding protein to your diet, if you eat the right foods.
So, what’s the bottom line on this?
Stop worrying about eating an exact percentage of fat.
Stop worrying about trying to get an exact amount of protein in your life.
Stop worrying about these things.
Make your diet simple.
Eat foods that you know are low in carbs, high in protein, high in fat.
And for some of you, you might have to go higher protein, some of you might have to go higher fat.

The point of the diet is to satisfy your internal thermostat, that tells you how much to eat.
When that is satisfied and you feel the appetite control kick in, by whatever percentage works for you.
Anybody that tells you that if you eat this exact thing and that exact thing and this exact percentage and that exact percentage, is really just talking out of their head, they don’t know what the heck they’re talking about, because everybody is different.
I know people who cannot stand a very high percentage of fat in their diet.
Now, I’m not talking about eating a high calorie diet, I’m talking about eating a high fat percentage diet.
I know people, who don’t do well with a high protein diet, they just don’t do well on it.
Anybody that tells you that high protein works better than high fat, it may for them, but it may not for you.
And if they’re telling you that they’re way is right and your way is wrong, they are showing you that they don’t know what they’re talking about, period.

Everyone is different, we all have different needs, different requirements, different tastes, different problems.
But here’s what really works, eating whole foods that we were designed to eat, like we’ve talked about in my other videos, you know that video I did on, The Strong Medicine of Steak and Hamburgers, the (video) took it down to a very basic level, where if you’re eating the foods, the we’re pretty much adapted to eat, if you eat those foods, your body will regulate the amount of food you need.
Start your diet out with a very low carb percentage.
Now that’s something you may have to measure out, because what we’re trying to do, we’re trying to do a hack here.
We’re trying to do a body hack.
We’re going to take our insulin down, by restricting carbs, very strict.
Now listen, for some of you, you may have to restrict your carb down to almost nothing.
Some of you, I’d say start with about 20 grams a day.
Some of you could take it up much higher than that, I mean, much higher.
Don’t let anyone tell you that this is the exact amount of carbs that will work for every person, that’s not true, I’m sorry, it’s just not true.
And, you know, it depends on you on a lot of those things.
It depends on your level of energy, your level of insulin resistance.
But start, start simple with about a 20 grams of carbs a day, then just eat regular whole foods, whole foods.
Foods that are low in carbohydrates, high in nutrition.
Meat, all meat is high in nutrition, I mean, it just is.
Greens, they’re great for you.
Eat those things.
Eat them until you are satisfied.
If you feel like you’re still hungry after you eat, and you’re feeling like that all the time, play with it a little bit.
Maybe increase your fat a little bit.
Not the amount of calories you eat, but the amount of fat you eat in your meal.
Or, if fat makes you sick, if you don’t like it, if it doesn’t work for you, increase the protein a little.
In other words, eat a little leaner meat, or a little more fatty meat. See.
Or add a little more fat, a little less fat.
But here’s the thing, when you do eat and your body says stop eating I’m done, you’ve satisfied me, and it will with real food.
It will do that.
Stop eating, because then your body is going to kick in during the fasting time to eat the big belly.
It will start using that energy around your belly and your butt and your chinny, chin, chins.
So don’t stress about protein, realize that there’s many, many studies that tell us that animals, all over the world, it’s obvious actually, that animals all over the world, insects, up to the biggest animals, regulate how much protein and fat they eat so long as they’re eating the foods that they were designed to eat, period.
There is not a single, solitary animal in the world arrogant enough to believe they can calculate the exact amount of protein and fat that they eat.
Can’t do it.
And even if you were a genius, you could not possibly know how much protein or fat that is even in a hamburger that you eat.
I mean, you can look at the label, but you don’t know, you don’t know what that animal was fed, you don’t know really, you can’t know.
But your body does know.
Some expert on the internet does not know with their charts and their snide remarks. They can’t know this.
But your body knows, your body knows how much protein you need and when you satisfy it, it stops being hungry.
It knows how much fat you need, you’ll see your brain light up, and you’ll feel better when you’re eating the right amount.
How does your body tell you that you’re not eating the right amount?
It’ll either make you super hungry, and that’s how junk food does.
You’re super hungry, because you’re not getting what you need.
Or it’ll give you a craving.
You know, pregnant women, they get cravings for weird things, why?
I mean, it has to be that our body is trying to tell us that we need something and we’re not getting it.
So, it has ways of communicating with you.
If you, your appetite is satisfied and you’re feeling good, your energy level is up, you’re not hungry, you feel good, your moods are good, don’t worry about not eating, don’t worry about if you didn’t make your protein macro today.
Don’t worry if you didn’t get enough fat today, forget about it.
Thank goodness that we don’t have to rely on weighing out our food.
No animal on the face of the Earth, no insect, no bird, no reptile, has to weigh out its food.
And we don’t either.
We give our body what it needs and it will find a way to get up to the optimal levels.
Thanks for watching, hope this helps you.
Remember to subscribe, if you haven’t already.
And keep those notes coming, I love seeing the notes from you guys, especially those of you that lost so much weight, or got your A1c good, or you’re off your diabetes medicine.
Guys, you have a wonderful, wonderful body and if you can just feed it what it needs, it’s going to create health for you.
It really is.
Get off the junk, get your body off the junk.
Get you dogs and cats off the junk, get your animals off, feed them what they’re designed to eat and they’ll be more healthy too.
Thanks for watching,
Good bye.

Intermittent Fasting or Short-term fasting.

You need to learn about this wonderful and easy process of not eating and all the many things it can do to help you lose weight and reverse many of the health issues a high insulin level causes.


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They call me Butter Bob, but . . .

There’s something more to my story than Butter.

You Can See My Before and After

Bob Briggs at 320 lbs and now after losing 145 lbs

You Can Watch My Videos


  • But, you don’t know my whole story until you understand I lost 145 lbs with both Butter AND Fasting.
  • Most diets force you to use “will power” to eat less, but this doesn’t work for long.
  • A better way is eating healthy fats, like Butter, which turn off the “out of control hunger urges” that you’ve struggled with all your life.
  • This gives you complete appetite control.
  • This appetite control gives you freedom without using “will power” and enables you to do what is called “intermittent fasting“.
  • No diet or exercise plan can DO for you what Short Term Fasting can do.
  • But until you actually learn all the things intermittent fasting can DO for you, it’s just my word and my story, it doesn’t relate to you.
  • They call me Butter Bob, but the truth is, I could just as easily be called Fasting Bob.

Click Here For the Rest of my story

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  • Sandy Bahr says:

    We all have grown up being taught what to eat and taught many of the wrong things like processed foods, cereals, breads, etc. Animals in the wild use instinct and they are also taught to hunt the foods that have instinctually been hunted by the parents and the generations before them. Perhaps humans once ate by instinct but that is long gone. Humans now eat based on influence. The influence of food companies, the USDA, the US Dietary Guidelines for Americans, the school lunch programs, what is in the vending machines, etc.

    So, when those who decide for whatever reason to change their diet to a LCHF diet for weight loss or for other various reasons they still rely on the use of influence because instinct (in modern man) as far as diet goes is gone. We still look to those who influence for guidance. You and I both can see this Bob as the number of questions we both get on a daily basis show us that people want someone else to guide them on what to eat or not eat.

    If we were able to go back to following our instinct as far as diet goes entire industries would close down. The cream puff stand at the State Fair would have no sales.

    Although I try to tell people that they are not the same as another person and their plate may not look like my plate in regards to the portion sizes they need to eat, most people following this way of eating want to be told exactly what to put on their plate to achieve the success they are looking for. They can go to 3 different places and get 3 different answers which only creates more confusion. When I hear someone say that they are full and do not want to eat any more but they have to finish their entire plate of food to “meet” their daily requirements for macros I understand that they are following someone else’s influence. I couldn’t finish my Johnsonville Brat on lettuce with mayo yesterday! You know what? That was okay! 🙂

  • Kat says:

    Your post is just what I needed to read today. I am trying to lose my last 10 lbs or so on LCHF, and I thought I needed to get more precise about exactly how much protein I’m consuming. SO…yesterday I signed up with one of those online fitness apps where I could keep track of my macros and calories, etc. It’s supposed to be a “supportive community” of people trying to lose weight…but whoa, sharing my experiences there was like jumping into a pit of alligators. People are mean online. After reading the attacks, I deleted my acct.

    It’s so nice to read your supportive, down-to-earth posts that get me back on track. You’re right. We just need to listen to our own bodies to know how much of this or that to eat. Thank you.

  • Kimbra Gallegos says:

    This is exactly what I needed to hear. I made the mistake of buying a plan on the Internet and although I followed the diet word for word…I actually gained weight. So I will chalk it up as experience and hoped it helped the person I bought it from and move on to simple meals and listening to my body. Thanks Butter Bob for all you do.

  • Darlene fishel says:

    Brilliant post! I am one of those people who keeps a diary and yes i have been weighing my fat and protein but only so when my body tells me that’s enough and that i’m full, i have an idea what amount of food makes me full. My diary is a record of what works for me. I eat every 23 hours in a one hour window pretty much the same time every day. 20 years diabetic but no longer. HbA1c normal after 5 months eating very low to 0 carb. I use my blood glucose meter to track how food is affecting me. I’ve lost 55 lbs. i am now working out pretty hard at the gym because i was told muscle mass is good for keeping blood glucose in check and because it makes me feel good. It is much easier now to tell when i am truly hungry and need to eat more based on my activity level. The fasting routine has made me keenly aware of hunger signals and better able to distinguish between true hunger and just continuing to eat because it feels good, or i’m bored, tired, or want to escape the days’ frustrations using food. Incidentally, my workouts are much more intense and energetic when i’m 20 hours into fasting. I’m 66 and i feel better than i ever have because i’m eating the right kind and right amount of food for my particular needs. I am not on medications and i no longer have diabetes. My doctor lied to me and said i would always have diabetes and that it is a chronic progressive disease. Then she tried to put me on statins! None of those diabetes medications throughout 20 years made me better. In fact, in some instances they made me worse. The wrong food caused diabetes and the right food healed me. You are so right Bob, we should not be taking a cookie cutter approach to helping people heal. People need to experiment with what works for them to both satisfy their hunger and meet their energy needs.

    • Darlene fishel says:

      I’m replying ro my own post because i forgot to add that all my muscle and joint pain is gone, gone, gone. Take that fibromyalgia! Furthermore, i am not sore after i workout which i find miraculous. I dont workout to lose weight, i workout to be strong and because it feels good.

      • Marie says:

        I realize this is a very old thread but your story is very inspirational. I tried satins but I felt they were making me absent-minded so I stopped. I can’t find a blood pressure pill that works so If I add any seasoning to my food my blood pressure goes up. I will try this diet I naturally eat one time a day but I drink diet soda and sweeteners and that may have to stop in order to see results. I would love for my blood pressure to go back to normal. If you receive this comment I’d like to know how are you doing four years later?

        • Karalee says:

          Hello, Marie, about high blood pressure – this is a problem my husband has for many years and what recently has been working for him – no more BP pills – has been drinking a cold brew of hibiscus flowers. I believe it works because I am more towards low blood pressure and when I drank a liter of the hibiscus tea my BP hit the floor for two days, so I won’t be drinking hibiscus anymore.

          The only other thing that lowered his blood pressure was the few times he did a three days fast, but he is not very good at fasting, whereas I LOVE fasting = as much as I love feasting. So for now he is majorly drinking cold brewed (in distilled water) hibiscus, and eating more raw fruits and vegetables.

  • Tami says:

    An ode to Butter Bob and his very inspiring videos:

    Jack Sprat could eat no fat
    His wife could eat no lean
    And so betwixt them both, you see
    They licked the platter clean.

    But while Ms. Sprat’s high fat, low carb diet
    Helped her eat less and stay thin
    Poor Jack couldn’t get
    Why his fat stayed
    On his belly and his butt and his chinny chin chins!

  • Kaiden says:

    I noticed protein tended to stay consistent with the “A TO Z” diet study.

    That being said, do you find gluconeogenesis to be an actual problem, or does a very low carb, fatty diet tend to keep protein under control?

  • Erin says:

    Butter Bob is exactly right about when you eat whole foods your body does tell you when you’ve had enough. This has always been one of my biggest problems – always feeling hungry, but I discovered on this way of eating I eat much smaller portions and stay satisfied much longer. This is something new for me and I love it.

    • Charlotte says:

      I’ve also noticed that if you don’t put sauce on your meat – you have a much better gauge of when you’re done. Things like BBQ and A1 cause me to eat all of the meat. I don’t want as much if I eat it plain.

      On a side note, I’m on my 8th day of a 10 day water fast and I’m having impure thoughts about mozzerella cheese with butter on top and also some unbattered fried chicken. *Sigh*

  • Sueco says:

    Butter Bob is a true inspiration to me. I’ve been feeding my dog and 3 cats foods with no grains, soy by-products etc and they are very healthy. My dog is now 5 years old, considered middle age and I have not had any issues with her that require her to see a vet. We do have an older male cat that we inherited as an adult that had a bad diet previously and he has had health issues; crystals in his bladder and more recently a problem with his blood being too thick which caused him to have a stroke. He now has epileptic seizures due to the damage, but otherwise he is doing very well, eats well and has a seizure maybe once a month. The vet wanted to do some very expensive tests on him to find out why his blood was too thick and the vet tried to talk her into getting a pet healthcare credit card to pay for them. My daughter, unable to afford such a thing, brought him home to die basically. I started feeding him vitamin e to help thin his blood and omega 3 fish oil for his brain. Vets now-a-days are like human doctors; never getting to the root of all our chronic diseases; poor diet.

  • Kiki says:

    Bob, this community NEEDS YOU! Please tell us that you are fine!
    i have never had such an amazing awakening! YOU TRULY ARE AMAZING,
    It’s been way too long! Please , whatever it is tell us, We can help in anyway you need. Please where are you, please get back here, where you belong!
    PLEASE, PLEASE, PRETTY PLEASE, We need you back!!!!!!

  • Karalee says:

    Hello, Bob. I’ve thoroughly enjoyed your message and how you spoke it and practiced it yourself. I discovered your message and intermittent fasting after I did a lot of dryfasitng to regenerate a thyroid that was removed in 1971, having been on animal glandulars all my adult life, and now completely off of them due to the body processes that occur during dryfasting, called autophagy.
    However between each two-weeks medical dryfasting (no food or water fwo weeks) sessions I kept going back to a high carb high fat diet until finally I discovered intermittent fasting and eating low carb combined. So the combo of low carb, higher fat, intermittent fasting and my long drawn out dryfasting sessions for high intensity autophagy have been the winning ticket back to health and still enjoying a good feast once in awhile.

    • Marie says:

      Wow! You are doing two-week dry fasting, I can barely make it through a day and a half before I threw in the towel. How long have you been doing dry fasting? How much weight have you lost since incorporating this program after fasting?

      • Karalee says:

        Hello Marie, yes,over 4000 hours of two weeks at a time medical dryfasting – no food or water – is quite a feat, and I was fortunate to have just the right set-ups and circumstances to make it possible. Still more work to do for the central nervous system placquing and brain cells too.
        The body during autophagy sequesters and enzymatically dis-assembles acidic wastes, cellular debris, mucus, placquing, etcetera, and once again the great lymphatic system flows freely, cleansing every cell in the body (cells poop too).
        Do whatever seems right to you to keep lymph moving and not to let it stagnate or get overwhelmed with toxins in the food and environment. Keep lymph moving for optimum health. It is very connected with a good functioning immune system.
        I recommend most people will thrive on some schedule of intermittent fasting, and each person can determine their own sweet spot or balance between feasting (eating to satiation, no more, no less) and fasting for cellular cleansing autophagy.

        I compiled much good data about dryfasting and autophagy on Facebook, called “Informed Dryfasting”

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