I have been totally compliant!! If I cheat it would be taking 1 bite of something and then walking away from it! It isn't worth the pain of going through the 3 days of trying to get back into ketosis!
I pretty much walk at least 1.5 miles a day for my exercise and sometimes I even do 2 miles. I have even started joggin some, not much because the lungs aren't completely ready for it, but I try!
If you haven't been exercising before you started your weight loss journey then I would suggest for the first 2 weeks to not exercise. I know it is a tough thing NOT to do when you see great results!
I do the 5 and 1 program and stick to it like glue!!