There Is Only One Mechanism

Keto, intermittent fasting, paleo, low-fat, high-protein, every dietary approach that produces fat loss does so by creating a caloric deficit. The packaging differs. The mechanism does not.

What varies is sustainability. Some people find low-carb approaches blunt their hunger naturally. Others stay full longer on high-protein meals. Others can eat whatever they want as long as they stop early in the evening. The right diet, in the end, is the one you can adhere to for long enough to matter.

If you remember nothing else, remember this: a deficit too large will collapse on itself. Ten to twenty percent below maintenance is the sweet spot, large enough to produce visible weekly progress, small enough that you can sleep, train, and live without misery. Aggressive cuts work for two weeks. Moderate ones work for two years.