Which fats and oils are your friends on a keto diet | brought to you by Caroline Kabiritsi

Because these are your main sources of energy while you are
on this diet, go for the types of fats and oils you enjoy. These
may include:

• Omega 3 fatty acids from fish such as tuna, shellfish, and
  salmon
• Fish supplements or krill
• Monounsaturated fats such as egg yolks, avocado, and butter
• Vegetable oils such as olive oil, coconut oil
• Non-hydrogenated beef tallow, ghee, and lard.
• Duck and chicken fat
  In order to make it easier to stick to this diet, be aware of
  which types of fat your body can tolerate. Many people seem
  to have zero or very low tolerance of vegetable oils and mayo.
  This may be a good thing because most of these oils are rich
  in omega 6 fatty acids – the kind that is bad for your body’s
  cholesterol levels.
  In this case, work with the listed monounsaturated fats to
  reduce the inflammatory effect brought about by
  polyunsaturated fats. Nevertheless, work to balance both fats
  because you cannot survive on monounsaturated fats alone
  (You need a lot of fats and oils). Even then, avoid
  hydrogenated fats such as margarine to reduce the amount of
  trans-fats you eat.

by Caroline Kabiritsi