Just a few notes about keto for myself.
ↈ adaptation period: make sure you consume 2 times more fat than protein. Your body needs to understand that there is no carbs anymore and it is too expensive (energy-wise) to extract the glucose from protein, but there is plenty of fat readily available. Carbs - under 20g.
ↈ after the adaptation period you can reduce the fat %.
How much protein? Average 1g per 1kg of weight. But it will depend on the lifestyle (exercise, etc.)
ↈ if you need to loose weigh create calorie deficit. There is no other way. After you loose initial water binded with glycogen, then you can loose fat only within your deficit ratio.
ↈ do not create this deficit when you are just starting keto. Your body has enough work to adjust to the new metabolism mode, it does not need additional stress. After about 4-6 weeks you can either reduce the calorie intake or induce its expenditure.
