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I love keto, more importantly my body really responds to it. I find it’s hard to eat over my allotted calories on keto, so I have a lot of wiggle room to perfect my macros.
A combo of both will get the results you want. If your diet calls for 2800 calories, your results will vary if you favor carbs/fats over protein.
Get your protein and some healthy fats in. Fill in the blanks with carbs.
I did Keto for a while. My body responded really well in terms of weight loss, but I think it was the drop in water weight. I ended up having a really hard time holding water and was having a tough time getting through strenuous workouts as a result.
I've switched to training for bodybuilding now so macros are pretty strict. 60/15/30 for 2 meals surrounding workouts and 30/15/30 for another 3 meals throughout the rest of the day. I'm eating WAY more now than I was before (1600cals to 2200cals) but losing more weight and seeing more strength progress than before.