Here is a good place to start if you are a research and data geek like me....
Basically, to explain the macro breakdown in the simplest way possible; think of the Atkins Diet but with moderate protein. On this plan you derive 80% of your daily calories from fat (you read that right), about 15% from protein and 5% from carbs.
Armed with all this research I did the diet 100% for 4 weeks.
"Keto Coffee" - I have this every day. (you have probably heard of "bullet proof coffee" pretty much a homemade version of this) - this is my favorite part of this diet!:
Lunch: usually don't need it as I am so full from morning meals.
What I haven't done yet is do a really long and tough running effort, I have one planned in a few weeks so that will be a good test to see if my body has become more fat adapted and if this is working to solve the original goal.....
God bless you all!