It would be so much easier if there is one diet that “rules them all”. Any LOTR fan here?. Just joking around but you got the point!
There is no universal advice regarding nutrition, nor one “fit for all” advice that science can provide for you.
But, there are some basic guidelines you should respect.
Allow me to enlight you:
1. As we already mentioned, there is no “fit for all” diet.
2. Body composition (muscles & fat) depends on food quantity, precisely on calorie balance (IN vs OUT). Yes, you can eat Pringles all day and lose fat, just like you can eat veggies and get fat. But don’t try this at home, your health won’t be happy!
3. Health primarily depends on food quality, precisely nutritional density (macronutrients, micronutrients, and trace elements).
4. Meal frequency scientifically doesn’t matter but practically it might. Higher meal frequency can postpone food cravings and overeating.
5. There is no good or bad food. It is all about quantity. You can drink Pepsi here and there and be perfectly healthy, but you can die from electrolyte imbalance if you drink 10 liters of water.
6. After a meal, you should be satisfied for about 4 to 5 hours. If you feel hunger earlier, that is a sign of low quality and/or quantity meal.
7. Find what suits you! Maybe it is more carbs and proteins with moderate intake of fat or more fat instead of carbs. Listen what your body is telling you.