But, if you try going Keto, how do you know you are getting into ketosis vs just being free of the junk?

All of the claims appear to indicate the benefits start before any ketosis has taken effect.

I've read so much of the literature, mostly promotional, some claiming to be science, that has contradictory claims.

As the saying goes, Follow the money. Data is manipulated for profit. Claims made often refer to published reports. But, when you read those reports, there are issues that are ignored that speak against the claims made.

MCT oil promoters are the worst at selective reporting to support their claims.

jbuckl, You state that if you eat carby foods.......then eating low carb.......

Everything I have read says that ketosis does not work that fast.

What glucose reading do you see at different carb levels?