I'm middle aged in decent health, but need to work on some numbers. Blood sugar is a bit high, HDL is low, etc etc. I'm a decent weight but I also could stand to lose a few.
In trying to clean up my nutrition I am just really down and frustrated by the conflicting info out there.
For example, I'm told to eat lots of fruits and veggies...
Ok cool but now I'm reading that a lot of veggies, like tomatoes and bell peppers are inflammatory. And inflammation is the new devil!
I'm told grapes are good for heart health but then read they're loaded with carbs and sugar which turns to fat and inflammation.
I'm told to eat oats for the fiber and such but wait no don't because oats are grains which are bad. Oh and don't eat egg yolks because they promote inflammation too. Do intermittent fasting, but really keep eating small meals to stabilize blood sugar swings.
Eat fruit but not most fruits. Bananas are good- wait no they're not. Only eat fruit in the morning on an empty stomach...
W. T. F.???? Basically the only things to eat are spinach, kale,... oh wait, those contain oxalates which cause kidney stones...
Ok so I will live on pomegranate.
Sorry for the vent but I was hoping someone has some wisdom on this.
Honestly, just keep it simple - focus on balance, moderation, and calorie tracking. Sugars from fruits are fine - it's added sugars you want to avoid.
Normal servings of fruits and veggies aren't going to create inflammatory issues.
Focus on lean protein and veggies. Don't go too heavy on starches... breads, potatoes, etc.
Opt for healthy fats in things like avocado and nuts. Avoid trans fats, fried food, fast food, etc.
If you're a drinker, try to avoid sugary drinks and limit drinking in general.
Drink a lot of water. Water, water, water. No soda or sweet beverages with added sugars, etc.
Keep a regular exercise schedule. Whatever is do-able for you and something you can stick to.
We're at a point now where there's so much nutritional information overload. Fad diets left and right, stuff that yields short-term results but won't hold up long-term. It's just way more complicated than it should be.
Hmmmph
Still can't believe we're living in a world where water in water
Anakim : 12/4/2018 1:46 pm : link : reply
bottles and salad are considered dangerous
My kids love them too. But they should be traded on the commodities exchange. Sweet baby Jesus they mark those fuckers up...
There are so many type of eating protocols you can research. They are always present with other information discounted each of them. So certainly it is confusing.
One thing that people don't realize is carbs add up fast. So if you go heavy fruits stick to more the berries as opposed to bananas, oranges, mango etc. Veggies best with the grean leafy, crucifious, or bok choy type.
I tend to more the heavy lifting and I am in my forties. Good for posture, retaining muscle, and hormonal balance.
Best of luck.
Honestly, just keep it simple - focus on balance, moderation, and calorie tracking. Sugars from fruits are fine - it's added sugars you want to avoid.
Normal servings of fruits and veggies aren't going to create inflammatory issues.
Focus on lean protein and veggies. Don't go too heavy on starches... breads, potatoes, etc.
Opt for healthy fats in things like avocado and nuts. Avoid trans fats, fried food, fast food, etc.
If you're a drinker, try to avoid sugary drinks and limit drinking in general.
Drink a lot of water. Water, water, water. No soda or sweet beverages with added sugars, etc.
Keep a regular exercise schedule. Whatever is do-able for you and something you can stick to.
We're at a point now where there's so much nutritional information overload. Fad diets left and right, stuff that yields short-term results but won't hold up long-term. It's just way more complicated than it should be.
Very comprehensive reply. I want to reinforce one point. I am a proponent of counting/logging food intake. I hear so many reasons/excuses why it’s not necessary, but It’s effective.
Honestly, just keep it simple - focus on balance, moderation, and calorie tracking. Sugars from fruits are fine - it's added sugars you want to avoid.
Normal servings of fruits and veggies aren't going to create inflammatory issues.
Focus on lean protein and veggies. Don't go too heavy on starches... breads, potatoes, etc.
Opt for healthy fats in things like avocado and nuts. Avoid trans fats, fried food, fast food, etc.
If you're a drinker, try to avoid sugary drinks and limit drinking in general.
Drink a lot of water. Water, water, water. No soda or sweet beverages with added sugars, etc.
Keep a regular exercise schedule. Whatever is do-able for you and something you can stick to.
We're at a point now where there's so much nutritional information overload. Fad diets left and right, stuff that yields short-term results but won't hold up long-term. It's just way more complicated than it should be.
Totally agree. I actually majored in nutrition years ago (though im not in the field anymore) i have seen the different schools of thought and fads come and go but I think for long term success it’s really about the basics and keeping it simple. Veggies, lean protein, fresh/whole foods vs processed, portion control and physical activity.
Nancy Clark has a lot of good information on her FB page. She has been a sports nutritionist for years- i had her book when i was in high school. Practical and evidence based info.
Precision Nutrition also has a lot of good, sound info too.
Quote:
bottled water and salad can now kill you
Hmmmph
Still can't believe we're living in a world where water in water
Anakim : 12/4/2018 1:46 pm : link : reply
bottles and salad are considered dangerous
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
I, like you, struggled to understand what a good diet was because the conflicting information out there was dizzying and contradictory. Do I eat fats and cholesterol? Do I avoid carbs? Do I need a lot of protein? What about dairy? etc etc etc. Here are a few answers.
The diet proposed by Esselstyn, Campbell, Jeff Novick and many others is generally known as a Plant Based Whole Foods diet. It calls for the complete elimination of animal proteins from your diet, including all meat and dairy including fish, eggs (including egg whites), milk, cheeses. yogurt etc etc. You also have to remove all refined carbs. No more white breads and pretty much bread in general with a few exceptions, no more cakes, white pastas, simple carbs and refined carbs are out, even though this is primarily a carb based diet. What carbs are ok? All vegetables except coconut. All fruit is ok as well. Starchy veggies are extremely important as they promote satiation. Potatoes are critical. It is misguided to say potatoes should be eliminated from one's diet. Potatoes are an important and healthy food. However, they need to be prepared in a healthy manner. Frying with oil is completely removed from this diet. And no oil should be consumed at all as it is exceedingly high in fat and promotes degradation of the vascular system.
I know that removing animal protein (all meat and dairy), simple carbs, and oil seems radical. But if you have progressing heart disease and diabetes you ultimately, probably don't have a choice. Low carb protein based diets will help you lose weight at first but in the long run will be deadly as you will struggle to understand why your numbers are out of control. Carbs are what you need, they are the basis of a healthy diet, but it must be the right carbs - veggies, whole grains and beans are almost all good for you in any quantities. The diets that promote protein intake over carbs are completely misguided. Our society is obsessed with protein. We are eating too much protein, not too little. There are literally no cases of protein deficiencies in our society if someone is consuming enough calories on a plant based whole foods diet. Likewise, fat is often promoted as good for your diet. This diet seeks to have you eliminate all added fats and sugars. You do not need a lot of fat to be healthy and have longevity. There are many articles on this subject by Esselstyn and Jeff Novick. Ultimately, if you have progressing heart disease you may need to drop avocados and/or nuts.
This is just an intro. There is plenty of better info out there. The film Forks Over Knives is about this diet and I highly recommend Esselstyn's book Prevent and Reverse Heart Disease. There are answers for you regarding this deadly and frustrating subject. There are thousands of people who have made the switch and it has saved their lives. Many morbidly ill people, some who were given months to live, switched to this diet and have had decades of healthy living.
I have struggled with some of these warning signs and the best I ever felt was when I adhered to this diet. When I went off I would feel miserable and fall into ill health. It is hard at first but there are ways to learn how to cook and enjoy the diet. I can give you more info if you want but I think it is important to know there are answers out there and the benefit can be extra years of great health.
The paleo, high-protein, atkins, diets are all misguided. Atkins is dead. The adherents of this diet are still alive and healthy into very old age.
Hope this helped as I have faced the same quandary.
Link - ( New Window )
Honestly, just keep it simple - focus on balance, moderation, and calorie tracking. Sugars from fruits are fine - it's added sugars you want to avoid.
Normal servings of fruits and veggies aren't going to create inflammatory issues.
Focus on lean protein and veggies. Don't go too heavy on starches... breads, potatoes, etc.
Opt for healthy fats in things like avocado and nuts. Avoid trans fats, fried food, fast food, etc.
If you're a drinker, try to avoid sugary drinks and limit drinking in general.
Drink a lot of water. Water, water, water. No soda or sweet beverages with added sugars, etc.
Keep a regular exercise schedule. Whatever is do-able for you and something you can stick to.
We're at a point now where there's so much nutritional information overload. Fad diets left and right, stuff that yields short-term results but won't hold up long-term. It's just way more complicated than it should be.
^^This. This. This.
Moderation
Limit food that comes in wrapping
Simple exercise plan
Know good calories/carbs between bad calories/carbs (you want carbs/calories for energy)
In the past 120 days I've lost 50+ pounds doing this. Seems unhealthy, but I go to the gym for 1.5-2 hours a day and eat a very well balanced diet.
the average male burns 2500 cal per day. So you burn an extra 500. And the diet is not just leafy greens. It includes more calorie dense foods such as fruit, starchy veggies like potatoes, legumes, rice and grains etc. If you are healthy and looking to maintain weight then adding more calorie dense foods like avocado, nuts, tofu etc might be a way to add calories. There are many world class athletes who have no trouble with this diet. Rip Esselstyn who was a triathelete would have a lot to say on the subject.
And here is a link with some ideas:
https://ucdintegrativemedicine.com/2015/04/working-out-on-a-plant-based-diet/#gs.kMZSfrI