The way you've presented the ketogenic diet seems to be what I initially thought of it – a diet for people who want to lose weight without having to workout in the gym for those results. As for anyone actively building muscle and strength – the worst thing you could do is deprive yourself of your body's fuel. Whatever happened to just getting on a treadmill, working out, seeing an endocrinologist, and eating proper nutrition? Awesome information and also shout out to Rich Piana who legit said "Eat real food."
You have to do your own research and find what works for you. The keto diet is not a high protein diet it’s a high fat, medium protein and low carb diet. It’s really a lifestyle change not a quick fix weight loss diet. What you are explaining is a clinical version of a keto diet similar to what Dr Eric Westman prescribes at Duke. I recommend checking out Dr Eric Berg’s version of keto. I do a version of keto that is more for overall health not just weight loss. This version you do not count dark greens in your macros. It’s recommended that you eat 7 to 10 cups of dark leafy greens per day. I don’t eat any processed food or bars or shakes. I started keto because I was having chronic stomach issues that my doctor told me would require medication then surgery. Also my body just ached especially my Achilles’ tendons and knees. Within a month on keto my stomach and joint issues were completely gone. I’ve been tracking this program monthly with my doctor so I had a full physical, EKG and blood work. I’ve been on it for a year and two months. I’ve lost 62 pounds and at the age of 47 I have the best blood work and blood pressure numbers of my life. Age 12 I developed allergies that left me with a chronic stuffed up and runny nose. I also developed dandruff like a snow storm. Those issues that I had most of my life are also gone. I was a compulsive overeater for 35 years. I don’t binge eat anymore. As far as exercise goes on the first month on keto you will feel like garbage in the gym! But if you weather the storm and get fat adapted the energy in the gym is incredible and you get nice lean and dry gains. I’ve never been able to lose fat and build muscle simultaneously but I am on keto! I also do the 16:8 intermittent fast. The results for me have been incredible! Yes you need to be on point with your water and electrolytes and please talk to your doctor and have them track this. I’ve tried everything and this is the only program that has worked for me. Not here to argue or convince anyone of anything because as we know discussing nutrition is like discussing religion and politics with your family on Thanksgiving after they have been drinking. Everyone just wants to be right. Don’t go by what you hear do your own research and find the proper program for you..