# Fats

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

[Fat Intake guide](https://wiki.danicus.net/books/keto/page/fat-intake-by-lean-body-mass-ketogenic-diet "Fat Intake by Lean Body Mass | Ketogenic Diet")

- **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.