You are going to get different responses, but yes, it can be highly effective, like other keto diets.
Essentially you have an 8 hour window to consume your foods, limiting your net carbs to 25-50g. Protein high, fat high. Then you have a refeed/cheat window high in carbs once or twice a week.
It's not as bad as it sounds. You are sleeping hopefully 8-10 hours anyway.
Coconut oil. 2 tbsp upon waking, 1-2 tbsp pre workout, 1-2 tbsp 30-45 min before meals.
Fibrous, non starchy veggies. Eat as much as you want as they don't count in your macros.
That's about the jist of it. You can buy keto test strips at your local pharmacy to monitor your state of ketosis, to see how long it takes to get back after cheat, or to adjust carbs.
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