Nail the basics before you do anything else.
If you are trying to lose weight the fundamental thing you must do is create a calorie deficit. You can do all you want with macros, supplements and meal timings, but if you eat more calories than you burn you will not lose weight.
I’m not saying these other things do not matter, once you have the basics in place these elements of your diet can help you fine tune your results. But at a very basic level, however you decide to achieve it, you must be in a calorie deficit to see weight loss- even if everything else is spot on, if this isn’t in place it won’t happen. In reverse – if you have no idea what a macro is, have never bought a supplement and pay no attention to when you eat you can still lose weight focusing just on calories. It’s the foundation everything else is built on.
Why do we try and focus on the other elements in that case? I think it’s because they are more interesting. The idea of just adjusting when you eat or adding in some pills but other than that keeping your diet the same is appealing, more appealing than accepting you need to eat either less or different things (to eat the same quantity but reduce calories). I also think the existence of books that, in order to create an angle, sell a diet based on a rule revolving around fat / carbs / sugar or whatever confuses people, selling that angle as the reason for results and ignoring the sneaky fact that that spic rule essentially also creates a calorie deficit.
The overall message I want to make here is I’m not saying don’t look at other aspects to your diet, but don’t look a them instead of your calorie intake if you want to lose weight because you’re just making your own life harder than it needs to be.