1. Keto focuses heavily on energy from protein, above ground vegetable and healthy fat (avocado/ nuts) calories. For me, consuming protein and fat calories instead of carbs helped to burn existing fat.

However, the actual energy from fat I felt was significantly less than carbs. I regularly walked the first 5 miles up a mountain as part of an entry to a number of hikes. Once I changed my diet, I could measurably feel the difference in fatigue walking up that exact same route each weekend.

2. Assuming you’re trying to burn fat, before you can reach that state, you have to burn through your existing glycogen stores (sugars) that are in your system. I would intermittent fast (and eat a fair amount of protein, green vegs and an avocado), stop eating at 3, drink BCAAs at 4, cardio for hour around 5-530, weights for hour, wrap up with swim.

Before bed I’d consume at least 100 cal of unflavored protein- after consuming at least 1 G protein / lean muscle LB during the day.

I was losing 1 Lb / day. It was fatiguing. Lost a little muscle, which you don’t want to do. But I prepped to go oseas in a pretty short amount of time. Once you get to your goal weight. Lock that shit in. Change your diet permanently and figure out how to eat healthy so that you don’t go back up in weight. GL