Thanks. Even though not particularly scientific or superior, something like the "Body for Life" Diet or "Larry North's Slimdown for Life" were simple to understand, actionable, and reasonably effective.
I have been trying this, with more plant proteins. I am seeing some results. Thanks.
Do you keep a food journal? You should, it's a big help. For the past year or 2 I've tracked pretty much everything I've ate, left notes on my performance in the gym and my bodyweight. That way I know what food = what results. You can do the same but also making notes on digestion and energy levels ect. ( Which I recently started doing myself).
I understand the want or need to know the science, and it's definitely helpful.
But for years there has been diets, training and all these things "proved by science" just to have a year or 2 pass and now there is a new way "proved by science" and the old way is wrong. Then it happens again and again.
The guys in the lab coats telling us something is "proven" hardly if ever have any results to back up there science. They have perfect conditions in a lbs with ppl who can be told to do x,y,z and it's very easy for the person funding the study to sway the results in the direction they're looking for.
But you know what's better then scientific studies on diet and training, YOU ARE, your log book, your diet journal, your notes. If you stick with a plan and keep notes then you will figure out for 100% certain what does and does not work for you. And no study can prove your first hand results wrong.
Give it a try.
Also, I'm curious. Have you ever followed a set diet plan or training routine for 3 to 6 months or longer without changing it. It's a very important question. Because if the answer is no then your going to spin your wheels forever.