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I understand what you mean when you say you feel like you're dieting when on keto. I was on keto for about four months and while it yielded great results very quickly, I was upset that I wasn't able to have oatmeal or apples or bananas, which are healthy themselves but not keto friendly.

A healthy diet is ultimately subjective to the person as everyone has different goals, but as a general idea, everyone can agree on a couple of different points. First off, having a large amount of vegetables and whole, unprocessed foods is healthy. This thread on this sub is a good starting point. It is up to you whether you believe dairy, meat, eggs are healthy and want to continue adding them into your diet.

I would also reccomend looking into How to Not Die by Dr. Michael Greger. In my opinion, he gives a scientfic and unbiased way of how to eat for your most optimal health. It is a thick book because he provides so many sources and different sides of the arugement.

Ulitamtely, a healthy diet is whatever makes you feel your best while maintaining some sanity. I eat health 95% of the time (healthy for me is lots of fruits, vegetables, oats, lentils, beans, etc.) while allowing myself to have "unhealthy foods" (sugar-filled processed foods, alcohol) 5% of the time when I'm out with friends because as compared to keto, being healthy and happy is a lifestyle, not a diet. Balance is key and your happiness has to be considered and heavily weighted. :) If you have any questions, please feel free to PM me!

Good luck on your journey and congrats on the 50 pound weightloss!

This is a great question. The fact that you’re asking suggests you’re really looking at more than just what to eat, which is important. There are lots of factors to consider when eating. The big one most people miss is the psychology of eating. For instance, if we’re stressed or if we skipped a meal due to work or other activities, we’re much more likely to overeat. So while the physiological methods of the body telling us we’re full is beneficial, trying to balance out how you eat can help you manage your intake. Also consider that if you’re making any change to your diet, it will take time for your body to adapt. I’m a big fan and coach of elimination diets because it teaches not only what is affecting your body negatively, but when you take foods/drinks away, it gives a much clearer picture of our habits and cravings. It would be my guess that if you’re on a journey to eat more balanced, the best thing you could do is check out It Starts With Food. I’m not saying you should do the program suggested by the author, but there is a lot of really amazing information about how food affects our decision-making process. When you start to understand what your food habits are, what your cravings are, and what is driving you to eat more, then you can begin to build a better path. I always like to say that education is empowerment. It helps you have a why to your health and wellness journey, which can be difficult in our world. I hope this ya been beneficial! Good luck and remember, progress, not perfection.

EDIT: By take foods away, I mean during the elimination cycle. This doesn’t necessarily mean long term. The point of the elimination is to find out if the food is affecting you positively or negatively. If there are no issues found with a specific food group, then following the elimination diet, you would add that group back in. Again, elimination diets are like science experiments to see what is affecting you. So YOU can make your diet for your body work. It is a temporary process for a much bigger, long term project called your health and wellness journey.

Questionable health use for healthy humans (notice I say healthy): L-carnitine, CoQ10, and Inositol (Inositol is found in highest amounts in fruits, beans, grains, and nuts, and much smaller levels in meat). Some of those compounds, such as Carnosine, Taurine, and Creatine, can be beneficial, but not at the levels typically found in meat. The science shows that to get benefit, you have to supplement whether you eat meat of not. The levels in meat are not high enough for meat-eaters to derive benefit from them. Two of these compounds, choline and L-carnitine, have recently been shown to be related to atherosclerosis through the metabolization of gut bacteria into TMAO. Vitamin K1 (readily available in plants) is considered superior to K2 in humans and is sometimes converted into vitamin K2 in the human body. Protein is not a big issue as long as 3-4 servings of high lysine foods are consumed, such as beans, lentils, legumes, some nuts, soy, and seitan. Even with meat, bodybuilders supplement with protein powder. There are actually vegan bodybuilders and vegan protein powders.
The highest concentration of selenium is in brazilnuts (I eat one a day). Again, B12 is super easy to supplement with one 2500 microgram pill a week, as well as with fortified foods. I've not heard much about Phosphatidylserine, but it seems to only benefit older individuals with declining brain functions, and not the general population. Even then, those supplements are now made from soy (originally made from cow brain). Krill oil is just a source of DHA/EPA, and that DHA/EPA are originally made by the algae that krill eat. I take a DHA/EPA pill directly from the algae source, so that I avoid any possible heavy metal toxicity.

Anyways, there are millions of healthy vegans in the world. And, again, the ADA has released it's statement that a vegan diet is healthy. Besides the essential nutrients you listed (B12 and selenium, and in small amounts choline), the supplements are taken by non-vegans as well. Again, if you think they are beneficial, I'm not sure why you would only take them if you wanted to eat a vegan diet. Because non-vegans are deficient in many of these, as levels in meat are low compared to the levels needed to derive benefit.

Dr. Joel Fuhrman's Eat to Live and Dr. John McDougall's The Starch Solution. Both books explain how a whole-food, plant-based diet is the diet for obtaining optimum health.

Dr. Fuhrman has a wonderful "TED talk" on YouTube in which he presents six case studies of individuals who completely turned their health around by adopting his recommended way of eating. Here is the video. It is so joyful, so uplifting--I highly recommend it. (I especially like the last five minutes which features the healthy family he raised on this nutrition plan.)

Here is a post on Dr. McDougall's Web site from an individual who lost 106 pounds in one year by following Dr. McDougall's diet. This post is especially valuable because of the chart the person includes showing how a number of biomarkers like his lipid panel improved over the course of the year. He also includes stunning before-and-after photographs. Even more valuable is the fact that this individual kept an online journal here in which he logged everything he ate during this remarkable year-long transformation. It is really a revelation to see the stunning health improvements which can be achieved by eating such simple, satisfying foods.

Good luck. I hope you find a solution which works for you.

You could always get these fatty acids from algae.

Here's where I get mine (I get my ALA from flaxseeds and my Omega 6s from walnuts but my DHA and EPA come from these vegcaps):

Potent Vegan Omega 3 Supplement w/ Essential Fatty Acids, Vitamin E, DHA & EPA - Vegetarian Algae based & Non GMO Time-Release Capsules - Improve Eye, Heart, & Brain Health - Better than Fish Oil - by Amala Vegan https://www.amazon.com/dp/B00QCR00SW/ref=cm_sw_r_cp_api_TsAHybMGF4M3W

And here are some Amazon links to competing products so you know I'm an animal-friend and not a shill for Amala:

Ovega-3 Vegetarian Softgels, 500 mg, 60 Count https://www.amazon.com/dp/B004LL7AXE/ref=cm_sw_r_cp_api_TqAHyb38KQZGW

Deva Nutrition Vegan DHA-EPA Nutritional Supplement Softgel, 300 mg, 90 Count https://www.amazon.com/dp/B00AN86PGC/ref=cm_sw_r_cp_api_2pAHybYBM9WZG

Source Naturals Vegan Omega-3s EPA-DHA, Omega-3s for Heart and Brain Health Fish Oil Alternative https://www.amazon.com/dp/B00A9I2F5G/ref=cm_sw_r_cp_api_DqAHybJH80HDC

Happy supplementing. :)

Actually, if you are reading Good Calories, Bad Calories, you can skip Metabolic Typing Diet. MTD is just another system to help you determine how your body processes fats and carbohydrates, which imho is the big variable when it comes to diet. But GCBC covers that along with updated information.

IIRC, GCBC also recommends starting with a super low-carbohydrate diet for a few weeks and then introducing carbs until you start to feel funky again, then pulling back til you feel better. This is pretty common practice for a lot of dieticians now. Incidentally, Taubes wrote a follow-up called Why We Get Fat and What To Do About It.
which is a bit of a rehash of GCBC but focuses more on putting the knowledge into practice. IMHO both are worth reading.

I'm also a huge fan of David Perlmutter's Grain Brain, which talks about the link between carbs and the brain and brain disease and imho is really worth a read. It has a couple of follow up books too (Brain Maker about the vital role that gut flora plays and Grain Brain Cookbook).

Since embarking on my nutritional journey, I discovered I have a gluten allergy (explains all those times I fell asleep at the wheel after eating a sandwich). I cut out grains for the most part and eat primarily protein and veg, very little sugar, definitely no refined sugar.
My mood is better and more consistent, brain fog is gone, weight is easier to maintain, and I have more lasting energy.

It's unfortunate that institutions like the FDA and AHA (who are backed by industrial farming corps) hammered the American public with the lie of the one-size-fits-all Food Pyramid and low-fat, "heart-healthy" diets & that the word "diet" carries a connotation of weight-loss instead of health.

Our generation is paying for it with our health.

I have Prescription for Nutritional Healing and Staying Healthy with Nutrition which I'll use as references for basic nutrition. The second one comes off a bit too hippy-ish for me sometimes (they state one of the most important water-soluble vitamins is Vitamin L, aka 'love') however all-in-all it's a pretty solid resource for understanding the essentials. The book begins with a discussion on water, which I think is great as H2O is often left out.

I'm also particularly interested in sport nutrition, so I have also picked up Nancy Clark's Sports Nutrition Guidebook. I like glossing over the reference textbooks, then switching to Nancy's book to get her 'sports coach' perspective.

The good news is you're young and healthy enough to avoid health complications the Standard Ameican Diet causes. I highly recommend this book:

http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277/ref=sr_1_1?ie=UTF8&qid=1414563015&sr=8-1&keywords=starch+solution

I was over weight, high blood pressure and approaching forty. 2.5 years later my bp is normal, weight is awesome, and have ideal blood test results. This diet/lifestyle is easy, fun, satisfying, and cheap. Do yourself a favor and watch some of his lectures on youtube.

From the reading and research I've done, getting grass-fed protein is a waste of money.
http://www.seannal.com/articles/supplementation/organic-grassfed-whey-protein-powder.php

If you want to stay whey, Optinum Nutrition is going to give you the best bang for your. They are consistently voted the best protein by bodybuilder.com. I enjoy the Double Chocolate, but I hear good things about Vanilla.
http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_1?ie=UTF8&qid=1426785244&sr=8-1&keywords=optimum+nutrition

I've been using MuscleMed Carnivor the past 6 months, its a beef protein isolate and I really like it. The chocolate has a great flavor and I drink it with just water.
http://www.amazon.com/Musclemeds-Carnivor-Chocolate-4-6-Pounds/dp/B004HY325K/ref=sr_1_1?ie=UTF8&qid=1426785309&sr=8-1&keywords=musclemeds+carnivor

what are you using the protein for? Meal replacement or as a post-workout supplement? If you're trying to get more protein in your diet, your much better off trying to get through whole unprocessed foods.

Cookie Crisps just have more air per serving than the Quaker Oatmeal Squares.

Any nutrition books with the words "Intro" and "Basic" will suffice. Here is an interesting read that's not only cheap but easy to follow.

I would suggest reading books like that from Michael Pollan (In Defense of Food, The Omnivore's Dilemma, Food Rules like hahaboohoo said) or watching his documentary Food Inc.. A few others worth reading are Marion Nestle's Food Politics and Marie-Monique Robin's The World According to Monsanto. An Associate Prof at Stanford University's Prevention Research Center, Christopher Gardner, PhD, found that students taking a "Food & Society" course (n=28) wound up eating better (more vegetables and less full-fat dairy was considered good) than students taking more biologically-related courses (n=72). From reading this insightful piece of research and books like In Defense of Food, I'd suggest being cognizant and learning more about the environmental & social impacts of food as a way to eat healthier rather than focusing on nutrients that reductionist science compels us to do.

Really doesn't matter much really; a lot of people (me included) like Optimum Nutrition brand; their Gold line is fairly reasonable and tastes good. ON Gold Whey

You can get caught up in the minutia with this stuff, but it's really just to supplement the rest of your diet. I usually have 1 protein shake a day and try to get the rest from my foods; if I am short I will have another protein shake at night.

I am not a heavy lifter; I usually stick to around 200 pounds for 4 sets as my normal weight to maintain. Legs are about 220 or 30 for the same amount of sets.

If your coming from an injury make sure you have that entire muscle group well rehabed. My wife had the same surgery as you a while back and had to take it pretty slow before she actually was able to do weights on it.

Some other healthy snacks that I like;

Pretzels and yogurt, plain tuna with celery, protein type cereal like special k protein, 12 Grain bread with peanut butter (careful as these are dense calories), Salsa with some wheat pita chips; theres endless choices just a matter of if you like them :)

> My view is that bagels can be a healthy part of a balanced diet. Yes, they're relatively high in carbs, but you just have to eat low carb for the rest of the day and it's fine.

Plz educate yourself. It's difficult to know where to start explaining it when you display that what you know about nutrition is just the popular opinions of uneducated marketers.

"Bagel" doesn't really say much. Were eggs used? Does it have added high fructose corn syrup? It depends. And carbs are not bad. Seriously I recommend learning about what the science says about food or you're gonna get scammed all your life.


http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660

http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002

http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107

http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480

http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277

You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.

https://www.amazon.com/Academy-Nutrition-Dietetics-Complete-Guide/dp/0544520580/ref=sr_1_5?keywords=nutrition&qid=1573786152&s=books&sr=1-5

This is published by the Academy of Nutrition & Dietetics, I don't have a copy of it but I would trust something put out by them to be evidenced based and scientifically sound. It seems like its written for the average public.

ISBN-13: 978-0321910394

This is my freshman year nutrition text book. It wasn't terribly complicated to read and I think a 'layperson' would be able to get a lot of useful information out of it.

Hope this helps

Good to hear that, C. Do you just want a bunch of references you can bury yourself in for the next few months, or do you also want some practical advice/shared experience that you can take on faith until you catch up with the theory, so you could start right away?

If the latter, it might help if you provide some specifics - what area you reside in, do you have a house or an apartment, how large is your family, are your kids picky eaters, would others in your family take you seriously, what do you eat, what you don't eat, any health issues you might want to share, etc. I will try to see what resources you might have available around you.

Also, for background - are you familiar with evolutionary considerations as far as nutrition is concerned? Why do you think the soils may be depleted, what do you think are the most nutritious parts of an animal?

This book is a must - not only does it have a lot of healthy recipies, it gives background on why certain methods of preparation must be used, the biochemistry of the processes, etc.

http://www.amazon.com/dp/0967089735

May get those as well right away to qualify for free shipping.
http://www.amazon.com/dp/1890612340
http://www.amazon.com/dp/0929173252

I am a bit pressed for time now - need to replace a family dog, not to mention general burden of large family. So I will likely write piece by piece and then we could put everything together.

To have fun while learning, try The Four Hour Body by Tim Ferriss. I also like Prescription for Nutritional Healing for a reference.

I prefer to see studies backing claims. Maybe not everything below is relevant, but here are some places I like to read online, too: Examine.com, Stronger By Science (mostly strength training studies), Strength Sensei (Charles Poliquin is an Olympic strength coach and knowledgable in nutrition), Suppversity, ss.fitness

I had to take a nutrition prereq for college and loved it so much I got a nutrition minor. I love and kept all my books for it. And I have plenty supplemental books as well. Here are some of my favorites.

Science of Nutrition

Nutrition Through the Life Cycle

Nutritional Healing

Medical Nutrition Therapy

There are definitely better introductory books, but I would recommend reading Good Calories, Bad Calories by Gary Taubes at some point for a (well researched) contrary take on conventional nutritional wisdom. The first part of the book especially is pretty solid. The second half is more speculative, but Taubes is very open about this.

• [Introduction to Human Nutrition] (https://www.amazon.com/dp/1405168072/ref=rdr_ext_sb_ti_hist_1) is a very good book to get started with if you have a solid biochemical background
  
  
• If you need to get some knowledge about biochemistry first I recommend reading Biochemistry for Dummies which is ok for non-professionals to read. One of the best Biochemistry books is Lehninger, Biochemistry, but it is very pricey
  
  Nutrition is mostly about biochemistry. So I'd recommend you reading some biochemistry books instead of nutrition based ones. Once you have a solid knowledge of biochemistry you'll be able to understand nutrition without a problem.

This book on amazon is pretty inexpensive and the author appears to be an RD and CSSD (Certified Specialist in Sports Dietetics) Looks like the reviews are pretty positive, too

With your background and trigger areas, you might like Intuitive Eating. I'm not 100% on board with everything in it, but I think it's interesting and worth a read. Not super science heavy in terms of what each nutrient does, but maybe a good balance to something like that. https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047

This page should give you all the information you are looking for. There are no studies using hemp as a specific food source, but ALA to DHA conversion should be similar no matter what food source you use. Conversion rates are low, although the science is not clear on how detrimental this may or may not be for health. Overall, if you want to be on the safe side, supplement with 200mg/day of DHA pills and you will be good to go. Otherwise, just keep living your life while making sure to get enough ALA in the diet (through flax, chia, and/or hemp).

Just for info, I buy these, which is a 2 month supply for less than $30. That's about the best price I have found for vegan DHA.

I highly recommend the book "It starts with food". It really give some great insight as to why we shouldnt eat certain foods and it changed the way I view food forever. It will definitely get you going in the right direction and from there I'm sure others will give you other resources.

It Starts with Food is a great start. It is written so you can scan the individual sections or read more in depth if you would like. I highly recommend it.

The texts by Gropper and Stipanuk are pretty good, comprehensive.

This one is advanced and expensive but it's the absolute best text book I've ever had. [Advanced Nutrition and Human Metabolism] (http://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/1133104053/ref=sr_1_1?ie=UTF8&qid=1419868421&sr=8-1&keywords=advanced+nutrition+and+human+metabolism) There is a lot to learn from this book

https://sciencebasedmedicine.org/the-china-study-revisited/

> The China Study was embraced by vegetarians because it seemed to support their beliefs with strong evidence. Minger has shown that that evidence is largely illusory. The issues raised are important and deserve further study by unbiased scientists. At any rate, one thing is clear: the China Study is not sufficient reason to recommend drastic reductions in protein intake, let alone total avoidance of meat and dairy foods.

Also check this one: https://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

The food pyramid. I recommend the book Death by Food Pyramid, it gives fascinating account of the how the first food pyramid was originally conceived and how it was tampered with by bureaucrats, politicians and lobbyists.

>I come from software development

Me too. If you're just coming into nutrition then what you need are the "first principles" of nutrition in a concise form. I'll highly recommend Denise Minger's Death by Food Pyramid as an extremely informative and enjoyable read that separates science from pseudo-science.

Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating might be what you're looking for! Written for regular people and just science-y enough.

I really like Prescription for Nutritional Healing, it's more like an encyclopedia.

https://www.amazon.com/gp/aw/d/1583334009/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8

If you're keen for a good read look into "the whole soy story" by Dr Kaayla Daniel - http://www.amazon.com/gp/aw/d/0967089751/ref=redir_mdp_mobile/175-2543616-5776600

Marion Nestle lays it out pretty well in "What to Eat"

As a breakfast, the granola cereal sounds reasonable. Is she eating it with milk? One cup of 1% milk will tack on another 100 kcal, but that's still okay in most cases. Of course, her overall kcal target for healthy weight loss will depend on her height and age. With those you can estimate her basal metabolic rate and then multiply by an activity factor, perhaps 1.2-1.5 depending on how active she is. Then take that number and subtract 500, which should equate to losing about one pound per week. Of course, this is the traditional thinking of calories in = calories out, which I don't believe is entirely valid. Indeed, there are Good Calories, Bad Calories as the excellent book by this title explains.

This one is a good intro into nutrition:
https://www.amazon.co.uk/Manual-Nutrition-12th-Department-Health/dp/0113229291

This one is more advanced and goes into mechanistic detail about physiological processes that involve nutrients.
https://www.amazon.co.uk/Advanced-Nutrition-Human-Metabolism-Smith/dp/1133104053/ref=sr_1_2?s=books&ie=UTF8&qid=1481740086&sr=1-2&keywords=advanced+nutrition+and+human+metabolism

Try putting chocolate whey protein powder like this in greek yogurt — fantastic chocolate pudding without sweeteners and low carb

Intuitive Eating

Health at Every Size

Body Respect

Body Kindness

I really enjoyed this book.

https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?keywords=keto+books+gary+taubes&qid=1568125370&s=gateway&sr=8-1

​

Enjoy.

You are fine. Keeping eating lots of meat and you’ll be good.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_ZtLJBbRREW03F

"Eat Drink and Be Healthy" by Dr. Walter Willet is a very straightforward, concise, and easy-to-read book that's also based on solid science: http://www.amazon.com/gp/product/B004INHD00?btkr=1

I highly recommend "Eat Drink and Be Healthy", which is as objective as it can be, from noted Harvard nutritionists. Below is an affiliate link.
http://www.amazon.com/gp/product/B004INHD00/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004INHD00&linkCode=as2&tag=praymeetpodc-20&linkId=4LX7C3NT3FETIMKJ

I highly recommend Advanced Nutrition and Human Metabolism for these types of inquiries

While it is good to incorporate ground flax seeds into your diet, they are not a good source of DHA.

There are several vegan DHA supplements available, probably derived from whatever plant life is at the bottom of the fishy food chain.

http://www.amazon.com/gp/aw/d/B004LL7AXE/ref=mp_s_a_1_1?qid=1419788384&sr=8-1&pi=AC_SY200_QL40&dpPl=1&dpID=512JGizsBgL&ref=plSrch


http://www.amazon.com/gp/aw/d/B007RC6NEG/ref=mp_s_a_1_14?qid=1419788410&sr=8-14&pi=AC_SX110_SY165_QL70

I'd also have to recommend What to Eat by Marion Nestle.

Try reading this book on the interactions between diet and common human health problems. Everything in the book is based on evidence-based medicine and there are tons of cited sources to follow up on. It's a great primer on the worst and best foods for you.

Gram for gram, krill oil is apparently superior to fish oil , but it’s proportionally more expensive… might be more economically efficient to just take a higher dose of fish oil. The higher antioxidant content of krill oil might not be that important because oxidized fish oil doesn’t seem to be bad for you. Personally, I’d just eat more salmon. Not sure why, but fish oils from fatty fish seem to be better (gram from gram) than those from supplements.

Well there are plenty of algae-derived DHA sources, so I'm sure you'll be able to find one that has the ratio and amount you're looking for. Like these, for example

Advanced Nutrition and Human Metabolism, while not pocket sized, is perhaps the one of the most important texts and the one I continually refer to outside of ASPEN materials.

Nourishing Traditions.

Here's some resources to get you started:

• https://www.edx.org/course/nutrition-health-part-1-macronutrients-wageningenx-nutr101x-0
  
  
• http://nutritionfacts.org/
  
  
• http://www.pcrm.org/health/resources
  
  
• https://www.amazon.com/Lehninger-Principles-Biochemistry-David-Nelson/dp/1429234148

r/Fitness has spoken
Results Here

My pick is Optimum Nutrition Gold Standard 100% Whey

What to eat. By Marion Nestle.

What to Eat https://www.amazon.com/dp/0865477388/ref=cm_sw_r_awd_stnRub0S3JWD1

The Academy of Nutrition and Dietetics Complete Food and Nutrition Guide

https://www.amazon.com/gp/aw/d/0544520580/ref=mp_s_a_1_fkmr0_1?ie=UTF8&qid=1499997877&sr=8-1-fkmr0&pi=AC_SX236_SY340_QL65&keywords=the+academy+of+nutrition+and+dietetics+complete+guide+to+food+and+nutrition

https://www.amazon.com/Academy-Nutrition-Dietetics-Complete-Guide/dp/0544520580

Published just a few weeks ago from one of the world's leading cardiologists: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

Read The Whole Soy Story

Read this book or just google/YouTube search the author and tell me you still believe that statement.
https://www.amazon.com/gp/aw/d/1250066115/ref=mp_s_a_1_1?ie=UTF8&qid=1497209356&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=how+not+to+die&dpPl=1&dpID=51pSVdCZdPL&ref=plSrch

https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115

Start with some undergraduate level stuff: http://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/1133104053

There's a PDF floating around on the internets.

I'm not sure if you're looking for an entire book on the subject but How Not to Die by Dr. Michael Greger has a chapter on depression/mood. He cites plenty of studies in that chapter for you to reference further.

The best book I've read about general nutrition information is The Poor Misunderstood Calorie

Sorry for not providing any source. Here is the book where I learned: http://www.amazon.com/gp/aw/d/0307474259?pc_redir=1406358845&robot_redir=1

Maybe you have heard about lowcarb diets. They kind of resume what I said and I believe is the healthiest diet

Try The China Study or How Not to Die. Both are very good and very recognized. Otherwise http://nutritionfacts.org/ is a non-profit organisation (so no conflict of interest) where Dr. Greger basically summarizes the latest studies.

The short story is that it should be avoided. There's really no reason to consume soy and there are much better protein sources. The estrogen is really bad for you.

There's a book, The Whole Soy Story, that goes really deep in to it. You will never eat soy again once you read it. Referral free amazon link: http://www.amazon.com/Whole-Soy-Story-Americas-Favorite/dp/0967089751

The poor, misunderstood calorie

For years the mantra was "a calorie is a calorie," but recently a more nuanced view has been emerging. There is some evidence that the hormonal response (mostly insulin) to sugar is more counter productive to weight loss than what the number of calories would suggest. Always Hungry, by David Ludwig, MD, PhD (an endocrinologist) goes into this theory some. Another theory is that fat+sugar+salt creates an intense pleasure response that is addictive. Good Calories, Bad Calories by Gary Taubes gets into this.

Personally, I think diet and metabolism are highly individualized and really too complex to nail down hard and fast rules. If you are concerned about how sugar is affecting you, I'd suggest experimenting with it and seeing out it goes. I have no doubt that some people are more sensitive to it than others. For me, all the above seems to apply. Sugar definitely makes me hungrier and also makes me feel tired and gross, but again, I don't think everyone is the same.

Always Hungry: https://amzn.com/1455533866
Good Calories, Bad Calories: https://amzn.com/1400033462