I love this pyramid from Precision nutrition
As a Nutrition Coach I find so many people come to me worried about what they should and shouldn't eat.
When the truth is, a lot of the nutrition information out there you don't even need to concern yourself with.
You need to nail the fundamentals first. Otherwise you will be focusing on the wrong things and be ineffective and get mediocre results.
Think of it like this, you wouldn't try to write a novel in a new language when you don't know the basic alphabet.
Before you can play a whole song, you need to master the basic chords and notes.
To be a black belt you need to master your white belt techniques. first.
Nutrition is no different.
By mastering the fundamentals at the bottom of this pyramid, not only will you get great sustainable results, you will get far better outcomes when you try the more advanced stuff.
This is your efficiency ratio.
If you want to set yourself up for the win then do the basics consistently. It's a lot more simple than you think.