Ketones are described as the fourth "macronutrient" after carbohydrates, proteins, and fats. The document recommends stretching overnight fasting to allow the body to turn fat into fuel through ketones. It suggests choosing foods high in quality fats, moderate proteins, and complex carbs from non-starchy vegetables while avoiding fried foods, processed foods, sugars, and alcohol to follow a keto lifestyle. As a reward, clean carb cycling is recommended one day a week.