Totally agree, you have to figure it out for yourself. Not only do these diets affect people differently, they also affect each individual differently throughout their life. IF might be great when you are 45 but no good when you are 20.

I really struggled to get lighter a few years ago and what ended up working finally was cutting my protein way down. After repeated failures with high protein/low carb, I finally just went for low protein despite no diet recommending it. It worked great, I lost muscle but it made satiety way easier and my body naturally seemed to shift to a lighter composition.

I still don't see any diets recommending that. It seems like a useful tool, especially given how "fitness" nowadays is lifting weights and chugging protein, there are going to be a ton of dudes in their 30s/40s who put on a boatload of muscle in their youth and now are struggling to get lighter using all the recommended high protein diets. If you don't give the muscle up satiety is going to make it an insane battle.