Is it ok to have a small portion of White rice/ sweet potatoes daily if activity level warrants it? I'm unsure as to whether this would hinder my weightloss goals. I'm talking maybe a 1/4 to 1/2 cup for the rice and 8 oz or less of sweet potato. I'm concerned combing these foods with lots of fat will hurt me in the long run.

And is refined coconut oil ok to use? in this post mark says refined is fine: Is Psyllium Husk Primal or Paleo? | Mark's Daily Apple

and the only coconut oil i can get around me is Spectrum brands refined oil which lists these facts:

Coconut Oil, Refined, Organic

Size: 14oz

This oil is best for sautéing or stir-frying over medium high heat or, because of its neutral flavor, for baking.

100% mechanically (expeller) pressed naturally refined organic coconut oil.