Not the OP, but because this affects your health and thus whole life, be very conscious if the dietary advice you are getting comes from someone with a long ter

Not the OP, but because this affects your health and thus whole life, be very conscious if the dietary advice you are getting comes from someone with a long term history of that diet! In other words find people who are advanced in years and with the health results you hope to attain, and observe what they do. Preferably people with similar genetics to yourself!