Healthy fats play an important role in weight loss by helping to keep you full between meals, but they become even more crucial on a low-carb diet. After all, you still need to eat an adequate number of calories each day (you can determine exactly how many here), and only a small portion of those can come from carbohydrates.
A low-carb diet typically means limiting carbs to roughly 25 percent of your calories, Annie Reed, a registered dietitian in Greenville, SC, told POPSUGAR — though that number can range from 15 to 35 percent, depending on a number of factors. (This is why experts recommend working with a dietitian to establish a plan.) "The remainder of calories are made up of fat and protein — 40 percent and 35 percent, respectively," she said. So, if you're eating 1,500 calories per day, 600 of those should come from fat. One gram of fat is equal to 9 calories, which means you'd eat roughly 67 grams in one 24-hour period.
Still, Jaclyn London, MS, RD, CDN, nutrition director at the Good Housekeeping Institute in New York City, explained that you should put more focus on the type of fat and protein you're eating than the amount. "Unsaturated fats from plant-based sources that also contain lean protein or fibre — like nuts, seeds, fatty fish, and seafood, plus some from pulses (chickpeas, beans, lentils, and peas) and low-fat, unsweetened dairy products — are both nutrient-dense and satisfying," she told POPSUGAR. "These also provide all of the various antioxidants and minerals you'd need otherwise in order to stay at your healthiest while undergoing any type of weight-loss plan."