4 best and worst sources of fats to eat when following a keto diet

Keto diet is the latest buzz among celebs and fitness instructors. All vouch for the amazing weight loss and health benefits of this diet trend.

This is a high-fat, low-carb and medium protein diet, in which 55 to 60 per cent of daily calories comes from fat while carb intake is limited to 5 to 10 per cent.

High fat intake helps the body to reach a phase called ketosis, where the body starts burning fat to produce energy in the absence of carbs. However, some types of fats bring health risks, including heart disease.

Here is a list of healthy fats that you should have when on keto and the ones that you should avoid:

Fats from the very beginning have been branded bad for health. Lately, people have come to realise that not all kinds of fats are the same. Some even help our body to function properly.

When it comes to healthy fat for the keto diet, then your priority should be monounsaturated fats (MUFAs). This kind of fat is considered good for lowering the blood pressure, improving cholesterol level and helping in shedding kilos. Olive oil, avocado, canola oil, almonds are some common sources of monounsaturated fats.

The other one is polyunsaturated fats. Unlike monounsaturated fat, you cannot have polyunsaturated fat as much as you want. You have to be strategic about their intake. There are two basic kinds of polyunsaturated fat: Omega-6 fatty acids and Omega-3 fatty acids. You should limit the intake of omega-6 and eat more omega-3 rich foods. Too much omega-6 can raise your blood pressure and lead to blood clots, causing cardiac issues and water retention. Omega-3 is anti-inflammatory and is good for heart and blood pressure. Fish, seaweed dairy are some sources of omega-3 rich foods.

Saturated fat is not bad, but you have to eat in limited quantities. Studies suggest that saturated fat may increase the level of cholesterol, but does not lead to heart-related complications. Chicken, coconut oil, egg, dairy are some sources of saturated fat. You can have them but in limited quantity. When following a keto diet monounsaturated and polyunsaturated should be your major source of fat.

Trans fat is a complete no-no when it comes to the keto. Trans fats have no health benefits, raises the level of bad cholesterol and increases the risk of heart disease. Fried food, baked products, chips, popcorn are some common sources of trans fat.