I have gotten up to 230 lbs. I want to be around 170 lbs. I have lost weight before doing low-carb, but have forgotten what to do. Is it low carb, high fat, or low-carb, high protein? How much do I need to eat of carbs, fats, proteins, calories, etc ? Running a lot, like 6 miles a day , helped me last time I was doing this and I got into ketosis. Just needing to know some basics before starting again. Thanks! What are some good foods, fats, ideas, etc.