How You Lose Fat Depends on 2 Things

Two levers do the work. Calories take the weight off, protein keeps it off. Keto, carnivore, and pasture raised sourcing are what Joey calls micro optimizations: real, but responsible for a small share of the outcome.

Every popular diet is a vehicle for a deficit. Remove a macronutrient group or shrink your eating window and you eat less, whether or not you ever count.

The practical version is to eat at your BMR from an online calculator, not TDEE, and about 0.8 grams of protein per pound of goal body weight. Protein plus lifting builds muscle, which raises what you burn at rest.