When following a low-carb, moderate protein and high-fat plan ie. a Keto Eating Plan, you will consume a large number of healthy fats. By following a high-fat plan like Keto, it’s important to remember that all fats are not created equal. Some sources of fat are better than others. To successfully reach your health goals it’s important to fill your plate with the most wholesome options. 

Here we discuss some healthy sources of fat to enjoy on your Keto Eating Plan: 

1. Nuts: Different kinds of nuts in your Keto Eating Plan is a great way to boost your intake of healthy fats, fiber, and plant-based protein. Moreover, a higher intake of nuts is accompanied by a reduced risk of heart disease and deaths connected with cancer, diabetes, and respiratory illnesses. Eating a variety of your favorite nuts will help you to get the most benefits. Eat mixed nuts on your diet like walnuts, almonds, pistachios, pecans and cashews for more health benefits.
2. Avocados and Avocado Oil: Avocados are the perfect food on the Keto Eating Plan. Avocados are not only an excellent source of healthy fats but also provide a muscular dose of fiber and essential minerals and vitamins. Avocado oil is also one of the few natural foods rich in the compound beta-sitosterol, a phytosterol which has been shown to obstruct the division of cancer cells.
3. Flax Seeds: Flax seeds contain an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. Omega-3 fats or Antioxidants have been shown to reduce the growth of cancerous tumors, especially those in endometrium, breast, and prostate. 
4. Chia Seeds: Chia seeds might be one of the trendiest healthy fat foods at this moment. Chia seeds are rich in fiber and healthy fats. According to research, a single ounce contains 30% of your daily magnesium and 18% of your daily calcium. 
5. Coconuts and Coconut Oil: Coconuts and coconut oil are popular and delicious Keto fat sources as they offer a natural source of MCTs (Medium-chain triglycerides) which is a type of fat that your body can absorb easily and use. 
6. Blend Fat into Tea or Coffee: Melting butter or coconut oil into tea or coffee is a nice option in a Keto Eating Plan which is quick and easy also. This warm and cheering shot of healthy fat you can have at breakfast, avert hunger between meals and is also suitable as a dessert when you aren’t quite full.
7. Fatty (Oily) Fish: Fatty fish like salmon, anchovies, tuna, and sardines are rich in omega-3 fatty acids and high-quality protein. These also provide a significant dose of Vitamin D for improved bone health, a nutrient critical for immune function and more.     

A Keto Eating Plan is focused on healthy high-fat foods. Some sources of fat are healthier than others and you need to choose the right options for you to meet your ultimate health goal.

A Keto Eating Plan is a low-carb, higher-fat, moderated protein diet that can help you to burn fat more effectively. This diet can be especially useful for losing excess body fat without hunger and improvement of type2 diabetes.

There are some rules of the Keto Eating Plan that can help you to hit your weight-loss goals.

So, to set your expectations, you should be prepared to commit to following the Keto rules.

Rule # 1 – Restrict Carbohydrates: You must completely avoid foods that are rich in carbohydrates, especially sugar and grains. Because for the Keto Eating Plan to work you need to limit your carb intake. In this Plan, carbs restriction is 20 grams per day or less. Fiber does not have to be restricted. It is important to terminate all rich sources of carbs from your diet on your way to being Keto. 

Rule # 2 – Eat More Healthy Fat: A Keto Eating Plan is normally a higher-fat plan because fat supplies the energy that you are no longer getting from the carbohydrates. You should choose only to eat the best quality sources of natural fats. A Keto Eating Plan promotes fat, but not just any kind of fat. It promotes the consumption of healthy fats which are found in organic meat, eggs, wild-caught fish, other seafood, cheese and organic dairy, avocados, nuts, etc.

Rule # 3 – Avoid Snacking: Avoid eating more often than you need to. Following the Keto Eating Plan properly means you will not feel hungry for around 5 hours from  your last meal. There is one type of fat you need to avoid regardless of whether you are on the Keto Eating Plan or not, it is called trans-fat. Trans fat is found in most industrially produced oils and fats like cake, pizza, cookies, crackers, packaged snacks, fried chicken, margarine and vegetable oil, etc.

Rule # 4 – Eat a Moderate Protein amount: A Keto Eating Plan is not a high protein diet, it is a mainly high-fat diet. In spite of concerns that people on Keto Eating Plans eat too much protein, this does not seem to be the case for most people. Amino acids from protein can also be converted to glucose. This is also related to individual factors like insulin resistance and type2 diabetes.

The main function of a Keto Eating Plan is to create a state of Ketosis. Getting into Ketosis means restricting carbs to low levels, ideally around 20 grams of carbs per day. For the ultimate boost, in your body you will have Ketones alongside the carbs for metabolic flexibility and maximum energy.

Weight loss is one of the most common goals of the Keto Eating Plan. A Keto Eating Plan is not only a plan that you can choose to go on and off at any point. If you are following Keto to drop weight, you are probably wondering how quickly you can expect to see the results. How long this process takes depends on your body type, activity levels, and your eating habits. 

The weight loss rate for each person is different because everyone’s body is different. Individual Keto Eating Plan results can vary depending on some main factors including:

1. Health Situation: Your overall health dictates how fast you lose weight. For example, if you have any metabolic or hormonal issues, are overweight, have thyroid problems, insulin resistance or other blood sugar issues, the process might be slower than you expected.
2. Body Composition: You will probably experience more and faster weight loss in the beginning if you have a lot of excess body weight.
3. Short Period Fasting: Fasting can help people to achieve a state of Ketosis. Some people find it difficult to go into Ketosis between meals. Another alternative fasting is Fat Fasting. Fat Fasting involves remarkably reducing caloric intake. However, maintaining Fat Fasting is difficult and may not be the best option for most people. In some cases, doctors may recommend a longer fasting period of between 24 to 48 hours.
4. Physical Activity: Exercise helps a person exhaust the glycogen stores in their body. In most cases, the glycogen stores become refilled when a person eats carbs. During a low-carb plan, a person will not be refilling their glycogen stores. The body switches to burning stored fat for energy.
5. Healthy Fat Intake: When people are on a Keto Eating Plan, carbohydrate intake decreases. Most people replace the loss of carbohydrates with an increase in healthy fats such as coconut oil, olive oil, flaxseed oil, avocado oil, and avocados.
6. Protein Intake: A moderate protein intake is necessary to reach Ketosis and to maintain health. A Keto Eating Plan sets the amount of protein that one can eat compared with fat.
7. Keto Macros: To get your personal Keto macros-use the Keto calculator. Having a nutritional target, based on your body consumption will make the journey a lot easier to lose weight.

Eating healthier fats, measuring Ketone levels and gentle exercise can help a person get into Ketosis faster.