'Animals can't make omega-3'? I guess no one told the salmon or Australian silver perch and jade perch (six times the O-3 of salmon) this, or the many land animals who have it in significant amounts in their fat- but do not eat any vegetation. Another vegetarian myth, my friends, utter nonsense. Incidentally, some stone age Inuit ate no fish, water mammals or vegetation at all, only land animals- and yet had all the essentials- how could this be?

Chemical salt should always be avoided, it interferes with fat metabolism when the body carries an excess (salty sweat and urine). Most cheese has some salt, some have very little- read the label. If you are getting too much, your sweat will taste salty. It takes about a week for the body to stop spilling salt in the urine and sweat. Lightheadedness may indicate insufficient fat intake.

Stef gave a rule of thumb for red meat- the fat should equal 1/6th the volume of the lean to equal 80%. Nicely marbled steaks and 'regular' hamburger mince have about 30% (of cal) fat in the lean- not counting the cover fat.

...A careful read of the article on

http://www.nutritionandmetabolism.com/content/1/1/2

reveals that contrary to the assertion, 'glycogen depletion' was not taken as a measure, only oxygen consumption. Glycogen STORAGE was reduced during the first TWO WEEKS and thereafter remained stable- not surprising since much of the reason for holding glycogen in the muscle tissue is the need to quickly remove glucose from circulation- it is much faster to convert glucose into glycogen than for the adipose tissues to convert it to bodyfat. Glycogen is not used up or 'depleted' during exercise, it functions only as quick, emergency source of blood glucose- and that is all. After withdrawal of carbs from the diet, the massive glycogen storage in the liver is also vastly reduced, thus facilitating blood flow through the hepatic vein from the lower body and preventing the 'stitch in the side' so commonly experienced during carb-loaded athletics.

Note: 'VO2max' is maximum oygen intake and consumption, a measure of exercise efficiency, not glucose oxidation. The reference to glucose was for regular, pre-adptation diet, not keto-adapted.

It is important to read all the words in an article, not just those you want/expect to see.