I've settled on SPD, having tried a variety of 2-bolt systems.
Not being able to walk properly is something I'm not going to put up with.
Eggbeaters were the nicest to use, but they are (or were) high maintenance, with cleats not lasting all that long, and a very short service interval. If you ignored that (like me) the sealed bearing at the end failed and the pedal slid off the axle. I ended up adding a replacement bearing and a screwdriver socket bit to my toolkit, and gave up on them a bit later.
Time ATAC worked OK, but I didn't really get on with them, I think because the bar retention mechanism allowed enough sideways movement that the shoe tread fell off the side of the pedal.
I've also used Look's 2-bolt system, and Onza HOs (release tension controlled by swappable elastomers), which gave, when the cleat was getting to be 3/4 worn out, a very free rotation and low force release without ever coming out accidentally.
I'm now using PD-T780, with flat and clip sides, reasonably large platform, and reflectors.
I find I can clip in quickly enough to restart on 15-20%, but I miss first the stab engagement that's required more often than I did with Eggbeaters.
Using the flat side, I have the same problem as Brucey, in that my foot is lifting unconciously, and I'm continually having to reposition my foot on the pedal. I accept that I'd probably stop having a problem if I stuck with flats for a few months.
Using the clip side, I do conciously pull up, quite hard sometimes, but it's usually at a relatively slow cadence on a steep hill, of the sort that doesn't exist in Amsterdam, or anywhere close.
One comment I would make is that cheap MTB shoes are usually pretty flexible, so I can see the small support area could be uncomfortable, even if it's not a problem with more expensive and stiffer shoes.
Cheap road shoes seem to be stiffer, as well as the larger support area.