What comes to mind after reading all these opposite-end-of-the-spectrum opinions (not by members necessarily but the "experts") I wonder who sponsors the experts with cash. Look who the sponsors of the experts are and that will give you a good clue as to the direction the expert is pointing you to.
By this, I refer to all the health opinions out there:
Coffee is good for you. Coffee is bad for you.
Carbs are good for you. Carbs are bad for you.
Low fat is good for you. Low fat is bad for you.
And one that I really like: breakfast is the most important meal of the day.
Who pushed that one?? Breakfast cereal manufacturers, that's who.
Etc Etc Etc.
Look at it this way: read the opinions. Decide what seems reasonable in YOUR circumstances. Decide on a method and try it.
Don't like the results, try a different method till one gives you results that YOU like, not what someone else says THEY like
(or that YOU should like).