Fats

These help you reach 130–180 g fat/day, ensuring energy for ketosis.

Oils:
- Examples: Olive oil, coconut oil, avocado oil, MCT oil.
- Nutrition (per 1 tbsp, ~14 g):
  - Olive oil: 0 g protein, 14 g fat, 0 g carbs, ~120 kcal.
  - MCT oil: 0 g protein, 14 g fat, 0 g carbs, ~130 kcal (boosts ketones).
- Tips: Drizzle olive oil on salads or veggies. Use MCT oil in coffee (bulletproof coffee).
Butter/Ghee:
- Nutrition (per 1 tbsp, ~14 g):
  - Butter: 0 g protein, 12 g fat, 0 g carbs, ~100 kcal.
  - Ghee: 0 g protein, 13 g fat, 0 g carbs, ~110 kcal.
- Tips: Cook eggs or veggies in butter. Ghee is lactose-free for sensitive stomachs.
Nuts/Seeds (Moderate Use):
- Examples: Macadamia nuts, almonds, chia seeds, flaxseeds.
- Nutrition (per 1 oz/~28 g):
  - Macadamia: ~2 g protein, 21 g fat, 2 g net carbs, 2 g fiber, ~200 kcal.
  - Chia seeds: ~5 g protein, 9 g fat, 2 g net carbs, 10 g fiber, ~140 kcal.
- Tips: Limit to 1–2 oz/day to avoid carb creep. Use chia for keto puddings.
Avocado:
- Nutrition (per ½ avocado, ~70 g):
  - ~1 g protein, 10 g fat, 2 g net carbs, 5 g fiber, ~110 kcal, ~350 mg potassium.
- Tips: Add to salads or blend into smoothies for creaminess.