First of all check out the following quality weight loss resources:
The amount of fat you can eat on a low-carb diet is not generally
limited, except that you should not stuff yourself with anything,
including fat.
More important than the amount of fat, which should make up between
65 to 75% of your dietary calories, is the type of fat.
Partially hydrogenated trans fats should be strictly limited.
Most margarines and shortenings contain a lot of these harmful
fats.
Most
polyunsaturated vegetable oils should also be limited. These include
corn oil, safflower oil, soybean oil, and sunflower oil. They contain
far too much of the omega-6 fatty acids and too little of the omega-3
fatty acids. Canola oil is probably ok, but the high-temperature
manufacturing process is suspected to increase the amount of trans
fats it contains.
Get your omega-3 fatty acids from fish or flax seed oils. Lard is
a great supplier of both monounsaturated fats and saturated fats,
both of which are needed for proper lipid balance in the body. Other
good sources of fat include olive oil, peanut oil, flax oil, nuts,
and butter.
