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I have not cheated at all on high carb foods and am rarely even tempted. It s helpful to start by knowing what you can and cannot eat on the keto diet. MCT oil has been shown to boost weight and fat loss compared to other oils, like olive oil. In 2019, the National Lipid Association released a position statement on diets low or very low in carbohydrates and their relation to body weight and other cardiometabolic risk factors. Standard Ketogenic Diet Not to be confused with classical keto, this popular keto version is what most people today follow.