Thanks man, will work on this.
Are cheat meals ok once a week? And do they really have to be low fat? Not sure what u can cheat on thats fun and low fat. I like my pizza/cake/beer saturday nights...
depends. eating carbs will of course kick you out of ketosis.. this can be beneficial for anabolic effects though, plus if you plan on lifting hard you will NEED a high carb refeed once a week to refill muscle glycogen. lifting hard just doesnt work without carbs, no matter how keto adapted you are.
its gonna take 2-4 days for most to get back into ketosis. this can be sped up to a couple hours only with the use of insulin, but only if you are VERY experienced with its use.