Sorry that I have missed this thread until now! but I think you landed on the right answer. Great info from Rob. I agree you should do Marty Kendall’s data driven fasting program first. The Keto Masterclass is geared to beginners who need help understanding low carb, and if you found nothing new in the book, End Your Carb Confusion, it may not help further. For LC you might find more information to answer your specific questions on the Adapt Your Life YouTube channel. This 1 1/2 hour Live talk actually explains all in the Masterclass and the results from the first session. You can decide for yourself:
https://youtu.be/ER87SwPqDuM
In this past year he has been doing a weekly Live hour or so and the weekly half hour Conversations with Adapt. So. Many. Videos


https://youtube.com/c/AdaptYourLife

There are hundreds of teaching videos available for free there. Dr. Westman recently finished up a 35 part Conversations series and Amy Berger is starting a six episode series on Stall slayers that should also have what you want. As an Admin for Dr Westman's support group, a number of the veteran members there say her book is helpful, though I have not read it.

I lost almost 25 pounds combining Dr Ted Naiman's LowEnergyDiet and Mary Kendall's Data Driven Fasting. I have the Unlimited DDF package so you will see me on that group FB page in March, though prep has already started, you can join now. I am working on Optimizing Nutrition too right now...and that takes some time and effort to add nutritious ingredients. Doing DDF + PE was easier and effective for me. I felt no guilt using protein powder to get in a higher protein macro.

Dr Naiman would suggest 0% fat yogurt (Fage total) and lean beef, any in the 90s percent. https://www.lowenergydiet.com/

In Optimizing Nutrition, it is recommended the net carbs not be lower than 15%. Once you get in the higher protein, and also want to lower the fat, there is not much left to eat. But you can replace the high fat with nutritious, low calorie veggies. Sure you can get advice how to do those 15% net carbs with digestive issues. Today's lesson is on adding more nutrient dense vegetables and fiber.

Hope to see you at DDF https://www.datadrivenfasting.com/home