The way nutrition science works is that there are mainstream guidelines which are approved by consensus, which are repeated constantly and sometimes have become outdated or wrong over time, and arent not changed despite new information. Either because of corruption (people making money off a certain industry or lobbying, or nefarious plots) and because of beaurocratic inefficiency.

On the other end you have "people's medicine" which runs the spectrum of cutting edge real health science like microbiomes effecting mental states, to insane bullshit like sunning your testicals and eating raw meat.
It all takes a discerning eye and a willingness to research things yourself.

Generally healthy fats are minimally processed, like butter (sparingly), fish oil (from eating fish) olive oil (cold pressed) and other healthy fat sources like nuts and avocados.

Seed oils (canola, soy, etc) while still unrecognized as "bad" by the mainstream are being shown to have many long term negative health effects due to the processing, and its been revealed in recent years that what was and still is considered "healthy oils" by the mainstream have created more heart disease than the foods previously thought.

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.

it's all too much bother... cup noodles werk just fine

>>197044
>start looking up research papers
Or just ask AI, really. Literally the most convenient thing ever created, able to replace your dietician, dermatologist and fitness trainer. It did for me.

No need for all the hassle just drink vodka, smoke cigs and eat tushonka and you will live to a 100 years

Just drink breast milk for 3 meals a day ( ´ω`)

>>197048
Babies grow pretty fast on breastmilk its troo

i just know seeds and polyphenols are healthy