Eat nuts sparingly. Nuts are known to be affected by aflatoxin producing molds. Aflatoxin is a natural very toxic and carcinogenic substance produced by a type of fungus called Aspergillus.

Nuts contain measurable amounts of oxalates. When oxalates become too concentrated in body fluids, they can crystallize and cause formation of kidney stones.

If you are looking for healthy fats, take fish oil, flax oil, coconut oil, olive oil, red palm oil and butter.

Eat more protein and fat if you wanna gain muscles. Eat more protein, more fat and less carb if you wanna gain muscles and lose fats at the same time.

About a year ago, a customer came to me for advice. He was a plump guy who had been training for a couple of years. He had been on calorie counting diets and his waist was still the same at 36" and weighed 190lbs.
I told him to forget about calorie counting.

My diet for him was

Breakfast
6 whole eggs, fried with butter
1 small tomato and a few slices of cucumber.

Lunch.
2 whole chicken thigh with skin
3 tablespoon cooked rolled oats plus 2-3 tablespoons of oil

Tea.
60g of whey protein +2 tablespoon coconut oil and 1 green apple.

Post workout
80g whey protein +2 tablespoon coconut oil.

Dinner.
300g of fish plus lots of vege plus 3 tablespoons oil.

Before bed.
40g of whey protein.

Less protein on rest days.

He trains and diets consistently for about a year. He now weighs 185lbs and waistline is 32". He gains muscles mass and lose fats at the same time while on low carb diet. If I calculate his calorie intake, his new diet has more calories than his former due to more fats intake.

Note.
No insulin spike in his diet. He was still able to gain muscles without insulin spike.

It wasn't a keto diet, Ken. The carb is more than 50g, a low carb diet. Nobody can last long on keto diet. Carb is too additive. Protein does spike up insulin but not as much as carbs.

Coconut oil is one of the best oils around and tastes jolly good too. Great for frying your eggs.

The low carb diet is designed for someone wanting to gain muscles and lose fats at the same time and it is not for skinny fellas.

Usually I use refined olive oil or butter because they are heat stable.

Low carb hi protein diet to gain muscles size + definition. 12-8 reps is the best all rounder. To get quality muscles, it takes time. To gain fat and bulky is pretty fast. You must learn how to distinguish between muscles and fat. Most people gain fats to look big.