I heard this statement today and I really liked it as it just says it all! Fat has been blamed as the bad guy for so long when in actual fact it's sugar and carbohydrates that have been making us overweight and very unhealthy.
So let's talk about fat and macronutrients ....
When you start your Ketogenic journey you will hear a lot about macronutrients Macronutrients or macros are the ratios of fat, protein and carbohydrates that we all require for our bodies to function.
On a Ketogenic Diet the average macros are 75% from fat (approximately 120g a day), 15% from protein (approximately 56g a day) and 5% from carbs (20g a day or less).
Protein can vary per person so this is something to research for yourself to get your macros correct, but when first starting just keep your Carbs under 20 grams.
This diet is a moderate protein diet, not a high protein diet so it is important to not overeat protein. If your protein intake gets too high the liver will convert it into glucose and will slow down your weight loss. To be successful you need to increase the fat. This might go against everything you know and it did for me as I was so conditioned into eating low fat, but by increasing the fat this diet will work for you as it has for me.
You don't have to go crazy with the fat, just choose skin on chicken and higher fat meats and add olive oil to salads and some butter to vegetables. Once you are fat adapted your body will start to burn the fat on your body so you won't need to add so much fat to your food.
When you are ready to go deeper there are many macro calculators online to help you to work out your macros. Here's a macro calculator from Keto Connect. I suggest watching their how to use it video first. https://www.ketoconnect.net/
This way of eating is not hard..it's delicious! I love this way of eating and will never go back to eating carbs as I feel satiated and happy with stable blood sugars!
I recommend listening to:-
Keto Connect - 'Let's talk Keto Macros' - https://youtu.be/3AE2iRV7LuU