Not just any fat
The ketogenic diet is a high-fat diet. But you don't want to eat just any fat. You need to consume healthy fats that will be beneficial and not adversely affect your health.
I think we can all agree that canola oil is HORRIBLE. It is far too heavily processed to be beneficial and therefore I would recommend avoiding it as much as possible. Many Doctors and nutrition experts have acknowledged the dangers of canola oil. Dr. Axe made several great points regarding this popular oil, one being that "over 90% of canola oil is genetically modified," and while it's true pretty much all things are processed, there and different degrees and therefore dangers. Rapeseed (no such thing as a canola plant-hint #1) is smelly. In an effort to be more palatable it is deodorized. You do NOT want to eat anything that is refined, bleached, or deodorized on a regular basis. In the case of canola it is derived from rapeseed (not to be confused with grape seed) that has terribly high amounts of erucic acid. Here's the link to Dr Axe's full rundown on this oil.
So what fats should you eat and cook with? Here are a few.
Coconut Oil. Raw, it has a slightly sweet coconut flavor, and mildly processed coconut oil has no flavor. In addition to antiviral and antibacterial properties, coconut oil has the highest levels of MCTs (medium train triglycerides ), which go straight to your liver for an almost immediate source of energy, production of ketones, and can lead to improved cognitive function. Recent studies have used coconut oil to help Alzheimer's patients, and people who have epilepsy and seizures. In cooking it can be used in place of butter for those who are dairy intolerant.
Avocado Oil. Avocado has a light and buttery taste, and unlike coconut oil, is liquid at room temperature. Avocado oil is rich in oleic acid, and lutein. A study by done by The American Journal of Clinical Nutrition found that there to be positive effects concerning the "hormonal and metabolic effects of polyunsaturated fatty acids in young women with PCOS." Avocado oil is a good source of polyunsaturated fats which can be incredibly beneficial to those hormonal illness. In cooking it can be used for baking, frying, or salad dressing. It also makes a great base for a healthier mayonnaise, click here for my quick video recipe.
Grass-fed Butter. What Kind of Keto-er would I be if I didn't briefly mention my old pal? Grass-fed butter is rich in fat-soluble vitamins such as Vitamins A, E and K-2. In addition it is a fine source of CLA (Conjugated linoleic acid) which has been shown to improve insulin resistance, and lowers body fat without muscle wasting. Another study done by The American Journal of Clinical Nutrition found that individuals given 3.2 grams of CLA a week were able to lose about 1 pound of fat per week. In cooking, add butter to scrambled eggs, sauces, veggies, or put it on your favorite ketogenic breads.