Eat a lot of fat . Add fat like butter coconut oil to your coffee. Personally I would eat eggs loaded with butter, not the same as milk and cheese have no idea why they always lump eggs in with dairy. Might be the whites. In the walh protocol she eats just the yokes. Way too many nutrients in the yoke to be left out. Have broccoli loaded with fats like olive oil or animal fats. By all means avoid seed oils like corn soy they oxidize at room Temps and especially at high Temps like deep frying. Dont eat any fried foods when eating out. I eat ham broccoli eggs frozen beef patties are real convient avocados sardines in olive oil and occasionally cheeses and raw milk that's about it.