Exactly why a good diet/exercise lifestyle works, although it may take longer, while fad diets are just temporary fixes. Willpower alone can’t do it, it runs out. Real change is harder but it sticks.

Atkins is basically the same idea as keto, but subtle differences.

Mugwump, that work schedule is fine, just get regular and step up the workout. Instead of focusing on daily calorie burn in your workouts, worry about your weekly average. Track your meals with an app to really know what you eat/drink and include your workouts to know what’s going on. Good apps cover both diet and exercise so you can put numbers to your efforts.

When weight loss plateaus, reevaluate. It isn’t usually a curve going down but steps. If you stall for a few weeks, check your tracking app. Have you let up? Is your salt intake higher? It could be mainly water weight gain, which isn’t a huge deal, just get it under control again. Maybe your weight loss is being offset by gaining muscle? Nothing wrong with that. Remember, the goal is fat loss, less so weight loss. Healthy comes first of course.