Many of the basic FAQs about the what is in the diet can be summarized in this way:
Eat less than 20g carbs per day.
Eat .8-1 grams protein per pound of body weight, depending on activity level.
Eat enough fat to feel satiated, and if you’re trying to lose weight, try to get a non-trivial calorie deficit.
For most that’s somewhere in the 20g carbs, 80 or so grams protein, and about 100g fat. That’s 1300 calories a day.
There are plenty of fats to use, and all have pros/cons. For example, I think frying/scrambling eggs in coconut oil is gross.
A useful place to find additional info is in the sidebar/FAQs here: https://www.reddit.com/r/keto/
There are a few things to think about here:
1 Tbsp of MCT oil is 14g of fat. I go for 144g of fat in my diet. The easiest way is to add an extra tbsp of oil/ butter into whatever your cooking. Remember fat is what your burning, it may seem like alot but realistically how many carbs were you eating before starting keto. Fat content will not seem so bad after looking at that…