composition. All that matters is calories in vs. calories out and consuming enough protein to build muscle. There's no reason to listen to anyone recommending random macro splits and high fiber. What matters is that you find the approach to eating that fits your lifestyle. Compliance is king. The research supports .8g of protein per pound of body weight as a safe bet for muscle (https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/). After that, high carbs, low carbs, high fiber, etc. doesn't mean anything given your stated goals. Do whichever diet you can adhere to.

For appearance, performance, and overall health strength training will always be king. You'll look better at 220 with muscle than 200 with no muscle. As some have said, don't fixate too much on overall body mass if you're losing adipose tissue and adding muscle tissue.
Edit: Same for exercise as for diet--compliance is king. Do the exercise you can adhere to for the rest of your life. If you hate jogging the 1.5 miles, don't do it. Find something that you can repeat indefinitely.