1. You can still overeat on keto
2. Two weeks to start getting adapted. Muscles need to learn how to burn fat again.
4. Four Weeks to fully adapted
5. Keep carbs low. Under 30 grams. Some people stay in ketosis with more though.
6. Presence of carbs triggers release of insulin. Presence of insulin blocks release of fat from fat cells. Try not to trigger the body so you can continue to work from your reserves. A little cheating can put you back 3 days
7. Once fully adapted drop to 1500 calories or so. Even on keto it still comes down to calorie deficit.
8. Consider skipping breakfast and moving to a late lunch. In keto you burn fat when fasting. Out of keto and you will just erode your stored carbs.
9. You won’t have the same explosive power in ketosis but your endurance may go up (I’ve done Ironman in ketosis—works for me)
10. Weigh twice a day and take notes. You’ll see what foods set you back.
Good luck!