1) i'm struggling to come up with ways to fill my diet with good fats, I've always used butter, and olive oil, I'm fairly unlikely to ever cook with coconut oil (this is a taste/texture thing). I'm happy to lose weight slightly slower if I can retain dairy, so cheese, milk, cream, greek yoghurt. My problem is that I tend to eat two meals a day not much of a snacker and so there is only so much I can consume within that. today I've added a little double cream to my one cup of proper coffee, is this okay?
If you don't like it, you don't have to eat coconut oil! The other thing to do is to make sure that you add butter to your veg, and eat plenty of salads with oily dressings. And make sure you choose fattier cuts of meat wherever possible. So when you have chicken, choose thighs rather than breasts, or have a roast chicken, and eat the skin. Belly pork rather than pork fillet, and a high percentage fat mince, for example.
2) there is veg on the allowed list that are fairly high carbs eg carrots, I like lots of diversity in my diet and so would prefer to be able to eat some of them, although completely get the focus on most of the veg I eat being low in carbs but how much of the others can I have? also what about lemon or lime juice for seasoning salads etc?
There's nothing to stop you eating higher carb veg like carrots, but just keep an eye on how much you're eating. And there's plenty of diversity amongst lower carb veg! Yes, you can use lemon or lime juice for salads - but please ensure you're using this with a good oil"
3) does following this lifestyle mean no fruit ever? or will I be able to incorporate say apples or grapes later on? I find even a small portion a day keeps me sane. this is something I'm really struggling to get my head around, also will there be a point where I can incorporate some nuts into what I eat, and how much is okay?
You will be able to eat some fruit - but remember that even though fruit is natural, and has fibre, it is sugar. And that's what we're trying to cut from our diets as much as possible. Nuts you will be able to eat as well - but be careful because they do get very carby very quickly. Almonds and macadamias are the best.
4) how much a piece of protein should I be eating in a meal? does it matter as long as there is some? does it have to be every meal?
It doesn't really matter - just as much as you want to eat. Remember that this is a high fat diet - we're supposed to be eating food in the following proportions - fat:protein:carbs. Fat and protein will keep you feeling fuller for longer.
5) eventually will I be able to add a little chocolate back into my diet? assuming I otherwise follow the plan, once my weight is off all I would want to maintain rather than stay in ketosis, I could live with no chips, pasta or sausage rolls, but the prospect of not being able snaffle a couple of squares with my coffee would be sad.
Yes!