Ok, I understand this. Can I ask you something since you are very knowledgeable in this? My main sources of info on nutrition were books like "Burn the fat, feed the muscle" and the nutrition section in the bodybuilding.com forum. Would you suggest other places/books to educate oneself? And are there any good tools(software, apps) to help in planning, calculating, I don't know what else is needed.

It's the truth beneath the rose. Everyone has *some* valid points about something but they usually only piece it together in regards to the programs that they're selling for one specific fitness goal. So while I can't give you any specific resources I can try to explain some key concepts.

Calories are fuel. You should be eating as much as you exert daily. You don't eat like a bodybuilder/sumo and then do week 1 of routine. Build it up as you need to. Plan meals according to your body and activity levels and not according to what this or that muscular/thin person eats.

Sugar is not bad. Too much sugar is. Fiber regulates blood sugar levels. If you want to avoid diabetes and other spikes, eat your green veggies and oatmeal. I prefer them at breakfast/lunch. Fruits have fibers so your sugar levels don't spike, but too much of a good thing is a bad thing. Diabetic guides are some of the most informative on them. Your pancreas will thank you.

Carbs are not bad. There are different kinds of carbs for different kinds and each can be good for different things. Beans and brown rice are on the lower side, white potatoes and white rice are on the higher side. They are all converted into sugar but sugar from carbs is not sugar from sugar so count it separately. If calories are the burned gas for activities, carbs are the gasoline in the tank.

Daily recommendations of things (e.g. "2,000mg MAX (means you're on the high side, not to meet it) recommended daily sodium" from health organizations) are useful to keep track of your numbers. Watch your sugars, sodium, sat fats, trans fats, and cholesterol. Get vitamins and minerals. Keep your vitamin D up with your recommended dose of sunshine (different exposure times based on your skin darkness/lightness).

Everyone's different and has different needs, so you'll need to pick and choose the quantity and types of these things for yourself. But the basic rules applies to everyone. Once you know how to translate everything into their base nutritional values it's not too difficult to build your own diet around it.

And staying away from artificial ingredients is a given. No diet drinks, no high fructose corn syrup. Plenty of water, less juice and soda. Almond or soy milk are pretty good. Red meats regularly isn't too healthy from what I hear.

Thanks, I appreciate you writing all this :)

Sat fat = saturated fat.

If we look past the genes...

"carbs"
Sugar, carbs, starch, cellulose - just different names for mono- di- and polysaccharides. Just one peace of bread in the morning is enough to make the blood sugar spike as the body actually raises this a bit on its own, and then comes the carbohydrates from the bread on top of that as soon as it's getting broken down. Plant cells consists mostly of cellulose and it's these that are good for us as they not only has nutrients but also helps/cleans the digestive system. Problem with rice is that it undergoes almost the same processing method as with sugar and wheat - it's cleaned and scrubbed in various ways, and subsequently there are little to no nutrients left. That's why we call them "empty carbs" or "refined carbs" and raises the so-called bad cholesterol in our bodies.

Stable blood sugar is the key to have the hormones is check (this is especially important for those already overweight and/or with diabetes).

Essentials fats (like omega3) and proteins is something the body needs to have building blocks and energy (fuel). Our bodies can function and even produce the energy itself without carbohydrates. And water is like a catalyser.

Fat
Sunflowerseed- and rapeseed- oil is high on Omega6 and can't handle high temperatures. These fats/oils actually acts like poison for our bodies when they're molecular bindings are bent by the high heat. Also it gets unhealthy pretty quick if one gets more omega 6 than omega 3, as this is proven to causes inflammation. Coconut fat does actually tolerate somewhat higher temperature before being destroyed into trans fat and are thus more healthier to cook with.

Avoid: Sunflowerseed- and rapeseed-oil, milk, white rice, trench fries, table salt, wheat (bread), chlorinated food (coffee filters among others), and food without pesticides. Less red moo and little piggy.

Eat more: Fish, egg, vegetables/salads (with a little olive oil), omega3, chicken, nuts, fibres if you tolerate such, and perhaps some cheese with high in proteins.

And no - don't listen to your local health organisation, they refuse to give up old "hypothesises". Even my grand-father was convinced that sugar and bread was everything and healthy, in spite of his pains, until the day he went under the kitchen table, literally. You don't even have to be obese to be unhealthy... and most of our modern problems comes from how we process and "cleans" our foods.

Sources
Milk: https://www.ncbi.nlm.nih.gov/pubmed/19243483
Milk: http://www.bmj.com/content/349/bmj.g6015
No-grain and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/
Inflammation: http://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation-5.php

Omega 6: http://www.direct-ms.org/pdf/NutritionOther/SimopoulosAutoimmunity.pdf
"Many of the chronic conditions - cardiovascular disease, diabetes, cancer, obesity, autoimmune diseases, rheumatoid arthritis, asthma and depression - are associated with increased production of thromboxane A2. All these factors increase by increases in omega-6 fatty acid intake and decrease by increases in omega-3 fatty acid intake. Furthermore, the balance of omega-6 and omega-3 fatty acids is very important for homeostasis and normal development."

Omega 6: http://nutrasource.ca/files/omega_3_chronic_nov2006.pdf:
"Evidence from studies on the evolutionary aspects of diet, modern day hunter-gatherers, and traditional diets indicate that human beings evolved on a diet in which the ratio of omega-6/omega-3 EFA was about 1, whereas in the Western diets the ratio is 15/1 to 16.7/1."

I get shit from people because I never gain weight regardless of what I eat, but trust me, there is nothing fun about being 42 with the body of a five year old. :P

You're going into fad diet territory there. Nothing wrong with wheat or grains, just people with allergies to them tend to exaggerate it onto mankind. You can always do alternatives like quinoa or something.

The only reason I avoid dairy is because of https://www.youtube.com/watch?v=LyS1bEz-c1g , but that won't stop me from having a pizza. :)

I wouldn't say nothing. Willy Wonka pays you pretty good and you get lollipops.

oh, did I mention my teeth are shit. :P

I think you might have misread grapeseed as rapeseed*. Rapeseed (aka Canola) oil is rich in omega 3 and is among the better fats when it comes to handling high heat (oils primarily rich in monounsaturated fats and saturated fatty acids typically handle heat well, oils such as rapeseed and olive oil).

* I didn't read through the two scientific articles about Omega 6, as I don't have the time right now, but I searched for both rapeseed and canola and couldn't find a mention of them; hence why I thought you might have misread grapeseed as rapeseed.

bottom line you want to loose weight consistantly, 2-3 lbs per week, you want to get on a eating habbit that reduces calories to the lower end of your recommended daily requirement, this is usualy done by portion control and REMOVING all sugar from your diet IE no sodas no candy, etc I had a heartattack back in Feb last year untill I decided f-it I didn't care thanks to family, I had gotten myself down to 255 from 320. now that the new year is present I'm going to get my big boy pants on and start again, not for any other reason then I don't like what I see in the mirror. THE only person who can truely motivate you do make lifestyle changes, looks at you in the mirror every day.
so your saying your a 42 year old midget "gummy" bear?

Speaking of sodas, if you can get carbonated mineral water it's like sugarless sprite. Plus you get minerals. I like Topo Chico the best. It's at 99c stores and Walmarts (but in the Mexican food/condiments section usually, not beverages). :D

Hmm, I've other sources but thanks, I needed to check up on that. The problem, as I tried to highlight that foods are mostly healthy, but the way they are processed is actually not so healthy. Rapeseed, as with olive oil, can actually be cold-pressed and be even more healthier than olive oil, but on the wide world marked most of our vegetable oils is more or less destroyed. Unless you can find a brand you really trust I would be highly sceptical about it, at least until several sources confirms or shows lacks of evidence for it.

Fad diet? On the contrary. I base my claims on research.

Here in europe we actually have a better ingredient declaration than in the US, and I can tell you that bread is so filled up with stuff it actually makes us more sick. But even here we're not 100% there in being totally honest about a product. Unless you have a grain/wheat-source that doesn't uses pesticides, not cluttered with "mold/fungus poisen", and is grained properly, I still would be sceptical about it.

https://forskning.no/mat/2012/06/hva-pavirker-mugg-og-muggsoppgifter-i-korn (I really couldn't find any good translation other than mold poisen, sorry)

EDIT: Mold/fungus toxins...

That's the real crime - it's too good ;-)

Now you're just being silly - of course you like having a mom that gives you more hugs than the rest of us gets from our moms. We're just jealous of you :P

carbonated water, exspecialy flavored contains Aspertaine, bad for you.

I just drink ice cold filtered water at home. It took like a month or so but I got over the cravings for soda, lemonade and whatnot. Now I only drink water at home and get the occasional sugary drink when I go out to dinner. I find root beer almost a must with pizza!

My health in general still sucks though, mostly due to having sedentary hobbies along with a sedentary job. I try to exercise but the days escape me and it's f'in cold outside too. Recently discovered my blood pressure is creeping up so trying to cut down on the salt, but the doc said the best thing to do is lose weight any way I can. Might look into lifting weights.