The Art and Science of Low Carbohydrate Performance
I would second this and also endorse Phinney and Volek as a great resource. However, I would suggest their book The Art and Science of Low Carbohydrate Living as it's more introductory than The Art and Science of Low Carbohydrate Performance , though if you're into exercise might as well get both. One thing I would add though: I wouldn't really worry about hitting these specific numbers. Any amount of saturated or monounsaturated fat is fine. The main thing to purposely strive for would be keeping PUFA fairly low (20% or less) and the ratio of Omega 3 to Omega 6 balanced (1:1).
Dr. Bernstein's Diabetes Solution - Book (Id recommend reading the reviews)
Dr. Bernstein's Diabetes University - Youtube
/r/keto - faq
This is pretty much all you need if you want to learn how to have achieve normal
If you are interested in learning more about low carb and exercise you could check
this book (super easy and interesting read):
and this subreddit:
My reference would be The Art and Science of Low Carbohydrate Performance . The authors discuss a ketogenic diet in the context of athletic performance. The freely acknowledge that a period of keto-adaptation is needed, but once past that (4 to 6 weeks) there isn't the need for carb (glucose) refeeding during aerobic exercise (runners, cyclists). There is need for water, but not sugar. Specifically, you don't "hit the wall" anymore.
And for anaerobic exercise, such as really hard weight training, they recommend SuperStarch in place of high glucose just before or immediately after training.