The keto diet is all about the fat. It is an eating plan where up to 80 percent of the
calories come from fat — which shifts your body into ketosis, or a state in which
you burn fat for your main source of energy instead of carbohydrates. Naturally to
be able to achieve your desired weight loss you have to be extremely careful
about your intake of different types of fats and in appropriate quantity during this
diet regime.

Fat is one of the three macronutrients found in food. On a keto or low-carb diet, fat
is your primary energy source, so choosing healthy types and eating the right
amount is important. 

Dietary fat is found in both animals and plants. Although it’s main function is to
provide your body with energy. But it is very crucial to keep in mind that all types
of fats are not good for the body and hence we should be careful on the types and
quantity of fats that we include in our daily diet.

Prefer unsaturated fats over saturated fats because they have been shown to be
anti-inflammatory and heart-healthy. Some common sources of unsaturated fats
are olive oil, avocados and peanut butter.

During keto diet processed vegetable and seed oils, such as safflower, sunflower,
canola, corn and soybean oils should be avoided, especially for cooking which
makes them even more harmful for the body. In addition, ideally stay away from
mayonnaise, margarines and spreads that contain these oils.

It is beneficial to have fatty fish at least twice a week, choosing meat and dairy
products from grass-fed animals, and eating whole foods can help. Avocado and
nuts are also a great source of healthy fats that will aid your weight loss. Coconut
oil is another great addition to your diet during keto.

You should stay away from consuming added transfats. These are naturally found
in some meat and milk. Packaged products are also loaded with transfat. Keep in
mind that the success of this diet is based on fats so choose foods that
incorporate good fats on a daily basis.

By Saloni Sethi