This is true.
What you have done is the key to sucess.
That is, very slow recomposition over a long period of time, well done.
It is possible to lose fat and gain muscle "simultaneously" when diet and training are right.
Another good point you make is "slight" calorie deficit.
These crazy diets 1000+ calories below maintenence are ridiculous for long term change.
I wonder if htey can be ovided over the short term
Seriously, if you consciously choose to cut out some foods, and cook with what's left..... and that's it....make syou think, I can't use cream or no whatever, so I will blah blah instead.... no muffin breaks... no packs of chips / lollies just cause the tv is on.... no soft drinks...all that extra stuff that we treat ourselves to to the point of it being a routine. eat chicken / beef not "patties" etc.
I wonder if many many of us could avoid the extreme stuff altogether ?
Is it perhaps worth people TRYING this first ?