I am glad it worked for you. However, most people need to start with a basic rule and go from there.

I think it is mainly calories in / calories out. While there seems to be evidence that the source of calories and diet composition do play some role in weight loss, that is what I would call "expert mode".

You can't exercise away a bad diet. One hour of very hard cardio, can burn up to 1,000 calories, depending on your weight and exercise intensity. A big mac meal with a medium drink and fries is more or less that as well. Exercise is great, and is an excellent supplement to a diet, but if you don't watch what you eat, it will be difficult to exercise away the extra calories.

The base rule is you have to watch what you eat. You can play with the composition, but concentrate on the calories. I can not say this enough. If you have extra pounds that you want to lose, and you have not yet found a way to do it, stay away from gimmicks.

Losing weight involves eating less, not eating more.

Regarding different types of calories, it's important to note that fats, proteins, sugars, and carbohydrates are digested in different ways. If you ingest 500 calories worth of sugar your body will be able to use almost all of that for its energy needs. Meanwhile, digesting protein is more complicated, and your body will be able to extract fewer of those 500 calories for its own needs.