The biggest take-away for me is that exercise does NOT promote weight loss; however, weight loss does enhance exercise, and becoming keto-adaped (where your body uses fat for fuel) is the cream rising to the top. Your body can either use carbs or fat for fuel. Carbs are the easiest to burn, and if carbs are available, your body uses them and never taps into your fat stores. Carbs are like dry pine needles–they ignite and burn out quickly, and once it's gone, it's gone. Fat is a long slow burn, which equates to steady energy. It takes weeks to months to truly transition to being keto-adapted, but it's worth it!
If it's weight loss you're after, then that happens in the kitchen with what you eat. Eating LCHF increases satiety so you end up eating less and achieve even greater results with intermittent fasting.
My ultimate goal has always been to achieve a healthy and active lifestyle. Following a ketogenic diet along with intermittent fasting has helped me lose 30 pounds to-date, and I now have the energy to enjoy being active.