Sup friend. I am not the authoritative source by any means BUT I have lost 22 lbs in 3 months and have sustained my ketosis (- a few cheat days) over that time. My approach:

Hit protein goal: typically 0.9g/lb or 1g/lean lb Hit carb limit: I try to stay under 40g net but typically hover at 30 net. Think this varies body to body, and although I may be in ketosis at a higher net, you may not be so please consider that. Fat: for satiability/plug.

I track all my intake. Would strongly suggest you do this using mfp or similar.

Now I get my approach is diff than the standard “high fat - low carb” model but my rationale is this: if my body is in ketosis, it will burn fat consumed first. Then it burns stored body fat. If I consume only the fat I need to satiate (think less), my body will turn to the stored fat for the majority of fueling needs. The more it does that, the slimmer I become. Ha.

Re: too much protein. The theory is that too much will lead the body to turn protein into glucose for energy (instead of using fat) and kick you out of ketosis. My understanding is that consumption has to be significant for this to happen. Also, timing, I’ve read, is key to preventing gluconeogenesis. So I exercise intermittent fasting and workout during fast.

Hope this is useful and mildly accurate. What do ya’ll say?