I didn't even know what PUFA was, but just by looking up foods containing them, I can safely say your friend is a dumbass. Don't listen to him. It's the saturated fats - like butter, fat meat, sausages, bacon - you should at least limit.

I eat only chicken breast, various veggies, bulgur or plant-based noodles, skyr with frozen fruits and cottage cheese. Once in a while nuts (almonds are the best) and fish. I supplement Omega3, ADEK vitamins, and minerals boosting testosterone.

I am counting everything and I aim at 1500 kcal - lowered recently from 1800 kcal. My maintenance is 2400 +/- 200. I also fast - I prefer to finish eating within a window of 2-3 hours. I feel really light and energetic on this diet. Obviously, I want to lose weight and have a nice, lean physique. I am definitely not getting enough micronutrients, but I am better off than people who eat Nestle's garbage.

Two years ago I was 96 kg, three months ago I was 85 and today I am 78.

>My instinct tells me I probably shouldn't trust wikipedia

Your instinct is Omega3 depleted start looking up research papers.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10929146/

BTW, I read half of your post. Replied to it. Wrote my story. Then finished your post and replied to the latter part. I just can't stop talking about myself.