these are clean proteins so we got beef pork lamb chicken turkey so these meats have fats obviously right what you're looking for but you can get your fat without having to Brittany or you don't have the mistake to get the fat absolutely not so then we have nuts and seeds and oil so we have macadamia nuts one of my favorites pecans Brazil nuts avocado oil coconut oil butter ghee full fat yogurt for instance and even some of the you know the French foods like unsweetened almond milk are okay I'm just going to a couple of these things first of all so there's lots of things you can eat they're actually arguably good for you but there are things this what throws.