I am taking MCT oil. It busts energy in the morning and right before I go to the gym. It has 100 cal and 14 fat. The days I am lacking calories nd/or fat I am taking more MCT oil

Here's what I posted in another thread elsewhere, figured it might be useful here, too.

Meat/fish, eggs, butter/high fat dairy, coconut oil, nuts/nut butters, etc are all good sources of fats.

There are really only a couple of things to be concerned about with fats:

1. Avoid artificial trans fats like the plague. They've been proven over and over that they are very, very bad. This includes partially hydrogenated vegetable oils. These are the only truly "bad" fats (regardless of source).

2. Avoid heavily processed seed and vegetable oils. These oils generally undergo chemical extraction and "cleaning" processes, high-heat treatments, and deodorizing. They are often rancid before they even hit the grocery store shelves. Rancid oils have had their good properties destroyed and what's left is damaged oil that causes problems in the body. If you choose to use seed oils, ensure they're expeller or cold pressed and minimally processed.

3. Balance Omega-6 fats (the primary fat in nuts and seeds) with Omega-3 fats (the primary fat in fish and pastured eggs), ideally in a 1:1 ratio.

4. Do not heat polyunsaturated oils at all. They break down easily under heat, releasing harmful chemicals into the oil. Use saturated fats or monounsaturated fats (though I favor saturated, most monounsaturated fats are prized for their flavor, which can break down under heat, so save them for salad dressings and other cold uses, where you can enjoy their flavor) for cooking.

Don't be afraid of saturated fats. All the hype about them being "bad" stems pretty much solely from Ancel Keyes' "studies" in the mid-20th century and have since been pretty thoroughly debunked not only for validity (they were heavily cherry-picked), but also for accuracy (numerous studies have proven that saturated fats have no correlation with health risks).

Additionally, there are two things that people often forget (or don't even know) about the so-called "saturated fat" sources:

1. Most sources are only about 50% saturated fat. The rest is nearly the same amount of monounsaturated fat (40-50%), with the remainder being polyunsaturated fat (with a pretty even split of Omega-3 to Omega-6, and sometimes favoring Omega-3).

2. Coconut oil, one of the few nearly "pure" sources of saturated fat, has been proven to be very beneficial in aiding weight loss. So even if the myths had any merit, not all saturated fats are created equal (go figure).

Here are some more sources to peruse on the matter:

http://www.cavemandoctor.com/2012/05/27/checking-your-oil-the-definitive-guide-to-cooking-with-fat/
http://inhumanexperiment.blogspot.com/2009/10/which-oils-and-fats-are-best-for.html
http://authoritynutrition.com/is-olive-oil-good-for-cooking/
http://www.ncbi.nlm.nih.gov/pubmed/19437058
https://player.vimeo.com/video/45485034

As for getting enough calories due to being full, the easiest way to add more is to add fat to whatever it is you're eating. Put nut butter on your apples/carrots/celery. Cook your eggs in butter or coconut oil. Douse your steamed/grilled veggies in olive oil, coconut oil, butter, lard, bacon grease, or whatever other fat you have on hand that you like with it.

Fats clock in about 100-120 calories per tablespoon, so you can easily add a few hundred calories without adding a lot of volume.