I came across this video by Dr. Stephen Phinney - "The Art and Science of Nutritional Ketosis". A very good overview watch if you have 30 minutes available. If you haven't done a lot of reading, this is a great way of getting some key info on keto.

https://player.vimeo.com/video/61215449

Full of interesting info. For example, he advocates 75-80% fat! Some of the studies on endurance athletes while doing nutritional ketosis are pretty interesting.


Here are the "Seven Steps to Sustainability" that he identifies at about the 29:30 mark of the video. This is a great "how to" list for keto-ers.

1 - Moderate Protein
* 1.5 - 2 g / kg (based on reference body weight)

2 - Enough Energy
* mostly from fat, no fear of saturates

3 - The right kinds of fat are critical
* Eat monos and saturates for fuel
* Limit high polyunsaturate sources (soy, corn, cottonseed)

4 - Mineral Management
* Supplement sodium 2 g / day for carbs < 50 g
* Replace magnesium to stop muscle cramps

5 - When in doubt, eat less carbs

6 - When in doubt, eat more fat

7 - Pleasure and Satisfaction
* Satiety, Taste, Variety
* Guilt Free Eating