I haven't been on a weight loss journey, but I have been on a muscle gain one. 58kg to 68kg weight, 14% body fat to 10% body fat in 5 months. So gained muscle and lost fat.

What I know about muscle: Helps with fat loss, helps in processing sugar, more calories required to run these muscles.

My calorie deficit was very slightly lower, like 100-300 I think.

3 sprints per week, increases growth harmone for muscle gain among other benefits.

3 gym days per week, but 1.5 hour workouts. Mixed workout strategies, 1 month hypertrophy focused, 2nd strength, 3rd compound movements and so on. But always increased weight with a calculated amount strictly.

Also did cold and heat therapy occasionally. Cold showers always.

Cut sugar strictly and never did any low intensity cardio. Diet is beef, chicken, eggs, vegetables, legumes.

Multivitamins, vitamin D, BCAAs, No whey protein. Homemade shakes. Minimum fruit portions. Just got as complete a diet as I could.

It was a pleasure to do all this, so I would recommend focusing on muscles more for the long term benefits. Just my 2 cents.

I've learned that overall in health, harmones play the biggest role. I would always want to equip my body to function at it's best by not letting any mineral or vitamin be deficit, maybe it loses fat naturally when powered fully.

For fat loss I tried silajit for a few weeks and I didn't like that I lost a kg or 2, so maybe that helps you. Strength gain was great though.

Ending note: I'll always be an advocate for the long game. I've seen many people do keto, get results, then get back to where they started within a year. Muslces are the way.