My best friend lost 200 lbs. on the KETO diet. His doctor took him off all meds, and he is no longer diabetic. He went from an A1C of 12 to 5.5

My doctor's simple suggestion: Avoid the "white" foods...carbohydrates.

There was a book I read years ago, "The Zone", with one quote I remember: "Fat doesn't make you fat, carbohydrates make you fat".

I agree calories are calories, but what would be better:
200 calories of sugar cookies, or 200 calories of spinach?

Best wishes on your quest.