Calories in > calories out = fat gain
Likewise the inverse is true as well. Your body will use a certain amount of protein and then piss some of it out if you go beyond what your body can use. The rest will be turned into fat. That is, unless, you lift weights and your muscles can use it to grow stronger.


Low carbohydrate diets like keto help you lose weight because it forces your body to tap into fat stores via ketones to feed the mitochondria. However, beyond a certain point you'll begin burning through muscle because that energy has to come from somewhere. It just so happens that burning muscle for energy is costly. It depends on your genetics. Your brain utilizes sugars for most of its function because they are readily available and easy to metabolize. People spend so much time trying to find the right supplements and balances of micro and macro nutrients just to lose or gain weight. You don't need that. Just control your caloric intake. God is not the author of confusion.