: No struggle is necessary. The Chinese-American professor Fung stated, that intermittent fasting and later longer-term fasting makes it much easier than trying to meticulously construct complex and expensive diets. In addition, the key is the reduction of insulin in the blood. Low insulin tends to cause weight loss, while high insulin tends to increase weight.
Thus there is no need for expensive blood ketone test strips (cheap ones testing ketones in urine are inaccurate), because blood glucose test strips are adequate. Low blood glucose means low insulin, while high blood glucose means high insulin.
Fasting (water only) eliminates the need for sophisticated ketogenic diets. The basic idea is to use a narrow time slot for eating like for instance, 12 noon to 2 PM, or even 12 noon to 6 PM, and water fasting the rest of the time until 12 noon of the next day. (This method obviously skips breakfast). A longer term fast can be 4 days, since it takes about two days to completely exhaust the glycogen deposits in muscle and thus switches the system over to ketones. Even in intermittent fasting (18-22 hours), ketones are between 0.3 and 1. 5 mmol/liter. In three days, ketones can be as high as 4-5 mmol/liter., but there is really no need to measure it. I have been doing this for nearly two years quite successfully. Of course, during the narrow time slot, one must need to limit carbohydrates and use proteins in moderation. During this time window one must eat a lot of fat, like coconut oil in coffee (known as bulletproof coffee or tea), olive oil, bacon, eggs, avocados, green vegetables, and only little fruit. Just don’t think that this is too difficult or mysterious to follow
Truthfully, the two-hour eating window may be a bit restrictive, since the original literature recommends a window size of 6 to 8 hours. I tried this, but I was not satisfied with the results. I find water fasting easier and more effective than a keto diet, since you no longer have to count carbohydrate-minus-fiber amounts. If you do not eat at all, you obviously excluded any carbs and you did not overdo proteins.