A recent publication that I co-wrote includes five such cases. An individualized but less structured diet, it uses exchange lists for planning meal and emphasizes complex carbohydrates."You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. Having some super-fatty treats to help you hit your ambitious macros is also a must. Luckily, many people have already gone where you're going and have come up with some tricks to make the transition to ketosis easier for you.