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So I'm looking for nonpartisan info on different approaches to diet, which is shockingly hard to find! There is very little in the way of metastudies and nearly everyone who writes about them are huge proponents of one over all others, also they seem largely preoccupied with fat loss or some other vanity-centric metric.
I'm not bothered about my late-thirties light padding but really interested in what benefits to overall health each can provide to which populations (I doubt there's a one-size-fits-all diet either).
Do you have a diet you've found has long-lasting effects on your mental and physical well-being (lots of studies show any diet has a short-term effect but can experience a regression-to-the-mean)?
"For long term weight loss, a 2015 systematic review published in the Lancet found that low carb diets were no better than low fat diets. The difference between the two was statistically but surely not clinically significant—an average of 1.15 kg after a year" from https://www.bmj.com/content/358/bmj.j4226
Yes, beer is the problem. At 62 I still have a 32" waist and weigh 78 kilos. Occasionally I go on two-week business trips when I do zero exercise and drink a lot of beer and I always gain weight but 2-3 weeks back to regular diet soon puts me back. I don't drink pop, don't have puddings and sadly, have cut beer right down to a couple of pints a week. Beer is definitely the worst enemy because not only is it calorific, the alcohol suppresses testosterone and makes you grow man boobs and waist fat. It also gives me indigestion and makes me fart. A shame because I love social beer drinking.
I have tried different approaches to diet over the years, and only vaguely paid attention to whatever the latest approach happened to be at any given time.
I have honestly found that the thing that works best for me in terms of how I feel psychologically and physically is general restraint.
I am not trying to sound trite, but as soon as I start indulging myself with sugary/fatty things and alcohol, a feeling of lethargy and bloating begins to develop, and I start to get down. I remember reading one time about one of those Japanese men who lived to 100+, and the speculation as to contributing factors to his long life. The scientists concluded that he would hardly have consumed more than 1500 calories on any given day of his life, and that his diet was made up principally of fish, rice, and greens that were harvested in the wild or his own garden.
Now, I don't think that was the whole story, nor that by doing the same thing we're all going to feel better automatically. But it has always suggested to me that:
a) we probably eat too much in general, and that the average daily recommended calories (being 2500 for men) is likely too generous. (For me, anyway...)
b) the simpler the food, the better.
c) we don't really need to discard anything in particular from our diets; we just need to be more judicious in what we consume (e.g. a simple oat biscuit with a dab of peanut butter on it, vs. a store-bought peanut butter cookie [sic]).
Anyway, to those who know me, I probably sound hypocritical saying all this, as I often fail; getting back on the wagon afterward, however, is always a relief.
Give "Its starts with Food" a read. I do the diet suggested once or twice a year, its tough but has a massive effect on health, energy, sleep and mood.
I don't think there's any magic cure-all diet.
Usual advice of variety, freshness, cutting out crap (fat/beer/sugar/coffee etc) is enough.
I work on the basis of generally eating healthily and not worrying too much about a few beers, meals out etc. I'm not really creative in he kitchen, but have found the slimming world recipes to be a good mix of healthy stuff which is tasty and easy to do.
Mix with a bit of activity, ie mucking around on bikes, works for me.
I've never been on a diet or done a weigh-in.
For long term weight loss, a 2015 systematic review published in the Lancet found that low carb diets were no better than low fat diets. The difference between the two was statistically but surely not clinically significant—an average of 1.15 kg after a year” from <span class="skimlinks-unlinked"> https://www.bmj.com/content/358/bmj.j4226</span>
I have done both, I prefer LCHF it works better for me and generally i feel happier. I felt like low fat was harder work and I craved sugary foods more.
For general well being, enjoy your food, cook stuff as much as possible instead of buying processed meals, make sure you are eating a variety of foods from all the food groups, and don't eat too much of one thing.
High sugar, high fat food is OK if you are not eating it all the time. Cakes or fish and chips taste nice, and they are not going to kill you as long as you don't eat them all the time. I think eating lots of different veg is a good habit, and you can cook vegetables into any meal. I think it is a good idea to really minimise alcohol intake.
Don't skip on eating a good breakfast, but make porridge instead of eating processed breakfast cereal.
Those my boring advice, but I don't think there really are any gimmicks about healthy eating, and I don't think there is evidence that specific diets work in the long term.
Isn't there a belief that dieting is actually counter-productive because it puts your body into a state of efficient famine and when you resume your normal diet the body tries to store as much fat as possible for the next famine?
Depends if you're looking to achieve anything from it?
Home cooked, lots of veg source of protein.
If you're looking to lose weight, carb cycling is a good way to do it.
I agree with kcr in the most part but not the beer bit. Not that it is healthy to drink it, but I enjoy it so I do it.
Me, aged 50, 5ft 8, <70kg (not sure of exact weight), 31'' waist, man boobs.
What Saxonrider says, I don't think there's any point in dieting, if you want to be healthy, I'd say that a sustainable lifestyle choice is a better terminology. Avoiding over-processed foods, excess alcohol/fat/sugar is sensible, allied to moving about a bit more.
I reckon if I really wanted to get down to my fighting weight, I'd adopt a thai/vietnamese type diet, lots of fresh, spicy yet satisfying food, and you don't feel as if your missing out on anything.
I know he's not to everyone's tastes, but James Smith has a good take on fitness and diets.
NB He swears a lot which normally I'd object to, but he's quite funny and generally spot on with his advice. e.g.
To the question Hi James, I’m thinking of trying Keto.., his reply...
You could do a lot worse than reading "in defence of food". If that's too long, I think he does a condensed version called "the rules" or similar. Take it on board, and it'll set you up for life.
links..
https://www.amazon.co.uk/Defence-Food-Manifesto-Michael-published/dp/B00XWVW6FQ/
https://www.amazon.co.uk/Food-Rules-Eaters-Michael-Pollan/dp/0141048689/
https://www.precisionnutrition.com/
This is a great resource for nutrition.
edit just found an article for your question:
https://www.precisionnutrition.com/best-diet
Keep it simple!
Reduce meat, dairy and processed food as much as possible.
Look at the traditional Okinawan diet for a basic guide.
So I’m looking for nonpartisan info on different approaches to diet, which is shockingly hard to find!
the key problem is.... diet, and food generally, (apart from a few basic aspects of malnutrition) isn't part of GP training. Basic, evidence based, information about food and health isn't broadly available.
However - nature abhors a void. And in that void all sorts of bullshit has flourished.
Theres a really interesting episode of Revisionist History called 'The Basement Tapes' (if you do the podcast thing) which highlights how difficult it is not to be partisan in relation to food and health - and explains why we're still giving and receiving flawed diet advice 50 years after a lot of the evidence that advice is based on was de-bunked.
Me, aged 50, 5ft 8, <70kg (not sure of exact weight), 31” waist, man boobs.
I think you accidentally copied/pasted your dating profile 🙂
Not including fags or booze then too much salt is by far the biggest killer/disabler (heart disease, stroke). Then it's obesity (contributes to all of the above and much more) and then too much sugar (diabetes). Enjoy! 🙂
Simplicity, if it wouldn't have been recognised in 1945, avoid it. I reckon it's processed food that is the killer, take a look at the average American.
Stop consuming crap, simples.
Great stuff all round, I look forward to reading all the recommendations.
Beer is pretty much the only thing that I've managed to put a significant amount of weight on by consuming. High protein diets and tonnes of working out didn't manage it, but five pints a night sure did!!
I'm a healthy weight so I'm not after shedding pounds as much as just trying to get my head around the basis of a healthy diet - outside of generally accepted advice as above, which we do. I was surprised that training for the Dirty Reiver and carbing up had me generally fitter and stronger but didn't alter the manhandles, not that I mind, but interested that tripling my activity didn't reduce fat. Then had lots of people espousing HFLC diets for reducing body fat...
And yes to "dieting" being unsustainable and causing famish stockpiling. Find a heap of healthy food you like to eat!! (But which pile 😉 )
I have no hard evidence to back it up, but I have been Paleo for several years and it really works for me. I also fast once a week for 32 hours (9.30 one evening til 6.30 the morning after the next morning) and seemed to have lost weight and its stayed off.
surely the answer is "Anything in Moderation".
Apart from sugar. That's the real baddy.
Just know when to stop.
https://www.nytimes.com/2007/10/07/books/review/Kolata-t.html
GOOD CALORIES, BAD CALORIES
Challenging the Conventional Wisdom on Diet, Weight Control, and Disease.
By Gary Taubes.
GOOD CALORIES, BAD CALORIES
Challenging the Conventional Wisdom on Diet, Weight Control, and Disease.
By Gary Taubes.
There seems to be growing evidence that a diet and lifestyle that supports a diverse gut bacteria is the way to go for general health and mental health even. There is a series of 3 radio programmes called the second genome on iplayer about it. It's the reason I'm making and consuming more fermented foods and reducing the processed crap in my diet.
I found this article very good - one line that stood out was "there was no paleolithic bacon".
And the first question and answer:
Just tell me. Ethical concerns aside, which diet is the best: vegan, vegetarian, or omnivorous?
We don’t know, because the study to prove that any one diet is “best” for human health hasn’t been done, and probably can’t be. So, for our health, the “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.
Happy gut flora seems to be pretty hugely important for all manner of things - and flora like fibre so the healthiest diet is a high fibre one among whatever other variables/focus there is!
Be very very wary of anything from a "nutritionist" Its a meaningless term and while there must be good ones out there every one I have looked at talks utter bollox.
NICE / NHS advice is probably about as good as you will get.
Most westerners eat far too much protein - like 10X the amount actually needed.
Humans are omnivores. What you need is a good mix of all food groups, as little processed stuff as you can, cut sugar intake, careful with your saturated fat intake, plenty of slow release carbs, plenty of fibre, plenty of veg take meat as a treat and eat good quality meat ie free range organic meat twice a week rather than cheap factory farmed meet twice a day
What you need is a good mix of all food groups, as little processed stuff as you can, cut sugar intake, careful with your saturated fat intake, plenty of slow release carbs, plenty of fibre, plenty of veg take meat as a treat and eat good quality meat ie free range organic meat twice a week rather than cheap factory farmed meet twice a day
Agree. It really is that simple and obvious. Most people actually know what is not good for them yet still eat it anyway. I eat fairly well and have been vegetarian for 35 years and am still the same weight and waist size as I was 30 years ago when I was 20 but I am still drawn to sugar and have a hard job not eating too much of it.
I've taken to having non carb based dinners so salad and good quality meat or halloumi or roasted veg or fish, some hoummus and oatcakes or a baked kumara. Avoid processed stuff and bread but thats as it doesn;t agree with me. Booze is my issue in that I like a beer so cutting that out mon-fri and just being generally careful - no fizzy drinks or sweeties or choc biccies etc etc
I'm not surprised we have an obesity crisis, i was filling car up and you can buy Bountys that have 3 bars, nobody needs a 3 bar bounty. Ever.
Oh and on top of all that run around a bit
Those radio programmes Myti mentioned above: Second Genome
Well worth a listen, but if you don't have time, the most important message is "Eat a wide range of different foods" (exactly as several posters have already said).
One day, we'll have a better understanding of the relationship between depression, etc and the "microbiome".
For me (nearly 44, 5'10", 10st4lb, 30" waist, 36" chest. I'm the same dimensions, but 4lb heavier - muscle, thanks to a gym course - as I was at 21).
I'm a high carb advocate - seems to be easy in, easy out. I live on bread & cheese, muesli, pasta, spuds etc. I also ride bikes, climb, gym etc and work can be intensely physical. I put away WAY more food than most of my peers.
The big difference compared to them is that I barely drink booze. Maybe 1 pint a week with Sunday dinner, unless I'm on holiday. Fortunately, while I enjoy the taste of beer, I don't like being drunk, so a pint is as much as I ever want. Fizzy drinks are a rarity too. Tea, coffee, water, orange juice at breakfast.
I'm also quite careful not to keep snack stuff at home, so there's nothing to graze on. I'm bloody awful with biscuits (the basic unit is the entire packet), so unless I'm treating myself, I just don't buy them.
In short, eat sensibly, exercise lots, stay off the booze.
I've been forced to learn more than I'd like to about diet and 'diets' frankly most of the shit you read online is complete, and utter bollocks, total bollocks, really it's just bollocks. I don't want to upset anyone, some of the above links are complete horse shit.
You can ask your GP for a referral to a NHS Dietician, they will tell you really non-sexy things about balanced eating and portion sizes and you'll feel a bit deflated because it's not very earth shattering, no you can't eat a special fruit or avoid a certain food group and get the chiselled body of a 20 something Hollywood actor by the middle of next week. The people who look like that do so because they devote their entire lives to it, mostly because they're vain ****s or at best paid a lot of money to look like that for the camera.
The foods you probably already know aren't great for you, sadly, they're not very good for you, the foods you know are probably good for you, but a bit boring and not as fun to eat - yeah sadly they are good for you.
Or you can listen to someone online with a book or product to sell who'll sell you some great snake oil, it costs a lot of money and doesn't do anything remarkable. My mate bought into Aloe once, seem if you drank this thick revolting gel type stuff instead of eating food for a week you lost weight! Remarkable. It seems by only consuming a few hundred calories a day his body was forced to use it's fat stores.
If you want to trim a bit of fat, then consume less calories than your body uses. If you want it to stay off it's easier to do this in a permanent lifestyle change type of way - 'food optimisation' isn't a bad idea, all it means is that you eat foods that aren't calorie dense - so instead of a 58g Mars bar for about 300 calories, mostly from quickly digested fat and sugar, you eat say a tin of Beans (about 400g) for about the same calories. Beans sometimes get a bit of a bad press, but relatively they're low in sugar and salt, high in protein and fibre. Not very sexy, but then you don't need some Turd with daft hair to sell this wonder food to you for £50. They're about 80p a tin.
As already written earlier, moderation is key.
If you have grown accustomed to large food portions to feel full, replace some of the food with water before and after a meal.
If you do intensive exercise, where practical have some food to snack on after ~1 hour. For cycling, something like half a dozen jelly babies per hour. It will stop you feeling like a horse when you get home, emptying the cupboards and fridge, eating far too much to compensate for what you burned off.
Be very very wary of anything from a “nutritionist” Its a meaningless term and while there must be good ones out there every one I have looked at talks utter bollox.
I was intrigued - not that you knew far more than specialists in a particular field, that's pretty much what I'd expect - but your assertion that 'nutritionist' is a 'meaningless term'. So I did some googling and I'm guessing what you're saying is that it has no legal meaning in the UK (though it does in some other countries). Dietitian, on the other hand, has a legal standing and requires the holder to have an approved qualification.
Are you a dietitian TJ?
I am a nurse as I anm sure you know
Its not just that it has no legal meaning. It has no real meaning at all. Its a cover used by charlatans and snake oil salesmen to make their nonsense sound scientific. There is no recognised qualification, no standards, no control of folk using it, no set of standards, no oversight of outfits producing qualifications in nutrition
No I don't know more than specialists in the field - my knowledge of dietetics is basic. However I do know enough to know that every time I have looked at a "nutritionists" website I see utter nonsense. Such goodies as " eat green veg, it contains chlorophyll which contains oxygen" Or "eat this - it will detoxify you" Or " take massive doses of vitamins ( enought to actually cause metabolic issues)" Or promoting exclusion diets that are harmful or my favourite " Lactose or gluten "intolerance" - something which simply does not exist.
As I said - there must be some decent people working under the label but every single one I have looked at is a dangerous charlatan and certainly not a specialist in their field in any sense. A specialist would have proper scientific basis for their treatments and real knowledge. I could go out and buy a degree in "nutrition" tomorrow from a degree mill like many of these people have done
the science is dietetics. Nutritionist is a meaningless term
Interestingly I had a look at one of the websites linked to above and it does not have the usual red flags and includes a large piece on what a dietician is and how to spot a charlatan "nutritionist"
for that I would say that he at least seems more responsible than many - also no nonsense obvious on his page - so maybe one of the good folk working under that label
@tjagain maybe instead of rubbishing every thing on these threads you could post some helpful advice or links?
maybe instead of rubbishing every thing on these threads you could post some helpful advice or links?
Errr, he already has . . .
What you need is a good mix of all food groups, as little processed stuff as you can, cut sugar intake, careful with your saturated fat intake, plenty of slow release carbs, plenty of fibre, plenty of veg take meat as a treat and eat good quality meat ie free range organic meat twice a week rather than cheap factory farmed meet twice a day.
. . . which sounds perfectly helpful advice to me.
Carb control is a good starter if you want to lose weight - just eat less carbs (potatoes, rice, wheat) - you don't need to cut it out.
General balanced diet, and avoid processed food. I do all this but I like a drink - empty calories though. I cut it out in January and lost about 4kg, and I've maintained the loss, but I need to lose more to get back to 'pre-accident' weight which will help my back.
Don't go for anything radical. Exercise more is also the key.
My BIL is in his mid 50's, about 8 years older than me, but despite him being slim and tall, he has never exercised (prefers his Ducatti). But, he now has some pretty bad heart issues - ex Navy, but never exercised after that, smoked, not a drinker. He is struggling to walk for long now.
I have spinal issues from an RTA (bike v car) and it affects me badly, but I keep going, I'm not as quick as I used to be, but loving the mountain biking - was mainly a roadie before (had an MTB since the 90's).
You can't beat cycling for heart and lung fitness - bin ciggies if you smoke and cycle.
Exercise, and anything in moderation. Lower carbs as we get older (except on long bike ride days).
I think that something important to maintaining a healthy diet is to not necessarily cut out snacking. Personally just having no snacks around leads me down a path to buying snacks when I'm hungry - which doesn't tend to be healthy. Instead I find that if I have premade snacks (some homemade hummus and some carrots or something) then that can satisfy that hunger without eating crap. I follow a diet for specific health reasons rather than weight but I'm not sure it's one that I'd recommend as it's quite hard to stick to.
I've found as I get older (now 40) that if I have a couple of days with big pasta meals, or a weekend with a fair few beers, I notice the padding round the middle straight away! it's quite odd given I used to be a lean whippet and consume several times as much carbs as I do now yet still have almost no visible body fat. Pasta is so quick and easy to make a filling meal with though, and I'm certainly not stopping beer. I have a lot of problems with reflux and stomach acid and if I don't have a good solid meal in the evening I start dissolving myself. Also my jobbies aren't the magical wipe-free logs they used to be!
The stomach bacteria thing is very interesting, I'd like to improve mine, I eat a lot of veg and bananas (can't do acidic fruit like apples or citrus) and onken yoghurt but haven't noticed any magical difference. Some people at work are really into kefir, I've tried it but not regularly, perhaps it's worth a punt. Fecal transplants also sound interesting...
TJ, I can assure you “gluten intolerance” does exist. If you want, I can send you before and after stool samples so you can see the effect it has on me.
Biscuits and alcohol are the problem for me. Question is, if cutting down on them means I live longer.... Do I want to?
Ming - you might have celiac disease. Gluten and lactose intolerance are made up by quacks. No such thing exists. Celiac disease is a real and unpleasant disease. Check the science.
Docgeoff - as well as giving a wee bit advice I also suggests looking at the NHS sites for proper advice with a scientific basis.
Given that I know of half a dozen children who have died because their parents believed " nutritionists" I think its right to say as I did " be very very wary of someone calling themselves a nutritionist" Given that I have seen dangerous advice given to people that would have had very nasty adverse effects if followed I think its right to point people to proper sources of information
Not having any processed sugar makes a huge difference. Not necessarily weight loss but vitality and stomach health for me.
The NHS seems to recognize lactose intolerance and the first answer in this seems quite well backed by evidence https://skeptics.stackexchange.com/questions/25318/are-most-adults-lactose-intolerant
TJ, Have had the NHS celiac test and they are negative. The consultant told me that even though I wasn’t a celiac I may still be intolerant.
I’d pretty much worked out the above after decades of NHS charlatans saying my bowel problems were IBS, “live with it”
Ok - it is possible to be unable to digest lactose or gluten but the real effects are a tiny % of those who are diagnosed with it by charletans. If you don't have the specific enzymes needed for digesting these things then yes - you have a metabolic disorder that can be identified and treated. I was referring to the "diagnosis" given by charletans for people who do not have any metabolic disorder but who are still "diagnosed" with "intolerances" where there is no metabolic disorder.
"Lactose intolerant" is a West-centric term anyway Taken worldwide, it is the default: it's more unusual to tolerate it.
Seem like everyone's a winner if you eat a vegan diet.
A permanent lifestyle change is what is needed, rather than a fad diet.
Lots of places recommend getting in some exercise, but neglect to promote resistance exercise as the priority.
The great thing about adding some exercise is that you can eat more calories.
By lifting weights a few times per week, and eating a healthy diet high in "good fats", and low in "bad" carbs, you can add muscle to your frame while losing fat at the same time.
Check out this article: Build Muscle and Burn Fat – Body Recomposition Facts
While doing this, your calorie requirements will increase as your lean body mass increases, and you shed fat quite fast.
Eating lots of fruit and veg, plant-based proteins wherever possible, as well as chicken and oily fish a couple times per week is all you need. You'll get enough complete proteins from that, too.
Having a cheat day isn't an issue because, for the most part, you are eating well and exercising; fine-tuning your metabolism and improving other factors like your insulin sensitivity.
The problem as I see it stems from childhood, when we grew up in a period of consumerist plenty, and would often stuff our faces with food and drink.
That's fine for most people until they hit early middle-age, when your metabolism slows down. Add to that the general stress of middle-age like work and family, and many people often end up doing the direct opposite, and increasing their consumption to reward themselves (and the advertising industry is happy to promote such behaviour).
I notice people who grew up under rationing tend to have a healthier relationship with food and drink. Diets rarely work in the long term, the only person I know whose managed to cut down their size for the long-term took up mindfulness and that stopped the overeating and over-drinking. Ultimately you reach an age when you can't burn it all off on the bike or in the gym, so the only answer is a long-term reduction in meal sizes, alcohol, fatty foods (i.e. all the good things in life).
Trying to cook everything from scratch is recognised as a very good thing.
maybe try a slow-cooked very fruity Moroccan inspired curry with one of these
...not with the lid in the 'locked' position.
youll need to sit it on an oven tray to catch any potential drips.
and oven gloves, lol.
Eat food, not too much, mostly plants.
I think the problem with the increase in intolerances (particularly wheat)is to do with modern farming and food processing methods. In the West we are extremely reliant on wheat in our diet and a very few strains of wheat that have been bred as they are the most productive. Wheat is in so much stuff and it's highly processed.
It's possible that over exposure to this could cause these intolerances in some people. The best possible diet is therefore one that is massively varied. Not necessarily eliminating anything but not being so reliant on one food type.
Some people who react badly to normal bread can handle spelt or sourdough. So if you are suffering with intolerances or digestive problems have as much variety as possible and reduce processed food and work on gut health with fermented foods to reintroduce the good bacteria. Kefir has 30 to 50 different bacteria which will colonise the gut whereas supermarket yogurt has only a few that do not and are eliminated from the gut in 24 hours.
The problem as I see it stems from childhood, when we grew up in a period of consumerist plenty, and would often stuff our faces with food and drink.
One not unreasonable theory is that as hunter-gatherers we are hardwired to binge eat on sweet, high-energy foods when they're available - they (allegedly) trigger different parts of the brain to, say, celery. That works fine when you may not find another, say, stash of bees and honey for a month or two, but less well when all you have to do is pop into Greggs / Tesco / Burger King and hand over dosh / pick up five packs of cookies for the price of one.
In the spirit of TJ's absolutist adherence to speed limits and with simple dog wiring, I say if you don't want to eat rubbish food, don't buy it. Or at least buy it in moderation rather than in huge multi-packs. And if you do have it in the house - the cat dragged it in etc - then keep it hidden away in cupboards rather than in your face.
is that a spam post full of links from paton. (no thread complete without them...)
is that a spam post full of links from paton. (no thread complete without them…)
Suggesting a diet that works for a subset of elite athletes doing 6+ hours of exercise over 20-odd days of intense competition at a time would be a model for Joe Public seems a bit of a stretch.
Diets are know to make you fat, fact.
Diets are there to make people rich
Just eat normal food in moderation and enjoy life
"Eat food, not too much, mostly plants."
for the win.
My diets been pretty good for the last ten years following heart surgery; living with a veggie definitely helped curb my fondness for bacon butties.
But, since I started adding greens to my morning smoothy I have felt better than I have , ever, in my whole life.
Spinach, Kale, Chard, you name it, get it down in bulk.
Yer gran wasn't wrong...
Try fasting. Dr Michael Mosley 's book is a good read. Esp for healthy gut bacteria.
I fast approx 1 day a week /fortnight. Feel much better for it and keeps me in ketosis.
Dropped a stone and a half thru fasting and exercise. Never bonk now either.
Lots of info online regarding the benefits
But, since I started adding greens to my morning smoothy I have felt better than I have , ever, in my whole life.
Spinach, Kale, Chard, you name it, get it down in bulk.
Yer gran wasn’t wrong…
Pretty sure my gran wouldn't have a kale smoothy for elevenses though.
This is well worth watching. Primarily about mental health and diet (spoiler, drugs don't work as well as diet), but goes on to general health, well being, diet and nutrients.
There is very little in the way of metastudies and nearly everyone who writes about them are huge proponents of one over all others, also they seem largely preoccupied with fat loss or some other vanity-centric metric.
See posts above.