All of these oils can be used freely. However, if you are new to MCT oil, you will need to start slowly to avoid digestive issues.
Meat and Fish
All meat and fish are low carb and keto friendly.
Enjoy these foods as often as you want to. Make sure to include some oily fish such as salmon and tuna as they are rich in omega 3 fatty acids.
Try to eat grass fed, organic meets when you can and if you can afford them. These types of meat really are more nutritious and are free from hormones and antibiotics.
However, any meat or fish will easily give you a lot of food for very few carbs, and you should consider including these foods each day.
Add a salad or a few above ground vegetables and you will have a nutritionally complete low carb meal.
The keto diet is all about controlling your carbohydrate intake. It is this restriction in carbs that will force your body to switch to fat burning to meet all of your energy needs.
Once you are burning fat for fuel you will be producing ketones and in the state of ketosis.
This would not be possible without restricting your carb intake. Initially carbs will need to be kept to 20g net each day.
There is no need to try to completely avoid carbs, as the 20g limit is low enough for you to trigger ketosis.
However, you do need to be careful about what you spend your 20g allowance on.
With so few carbs, you don’t want to waste them on simple carbs. One donut may just keep you under your limit, but it won’t leave you with any carbs to use on vegetables or nuts.
Obviously it’s important that you stay within your individual macros, but you need to ensure that you’re eating all your micro nutrients too.
Take the time to become familiar with the healthy, complex carbs and vegetables that you can enjoy. By doing this you will be able to maintain the keto diet long term while meeting all your nutritional, health and weight loss goals.