Fats

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