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@markrjohnson
No real "plan" my bio chem friend explained how insulin turns off the fat burning side of your metabolism, it's a bit more complex than that, but that's the basics. So your body is set up to burn carbs only.
Drop the carbs (no more than 25g a day) stay aerobic on the exercise and in a week I had gone from no ketones to 3.8. Stayed there for a further three weeks and presto.
Weight loss and mucho energy, no sugar crashes. I suppose it's different for everyone, but worked for me. I especially don't miss the mid afternoon crash.