If you have lost a lot of weight please read and advise

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Hello everybody.

I posted on here a few weeks ago about being in a dire state and needing to change. I tipped the scales at 17 stone which makes me obese.

I have been chatting to a family member tonight who is into fitness and nutrition, and they advised me that I should avoid all processed food. They said that I shouldn’t calorie count but rather eat foods that are not processed as I will feel fuller for longer.

I was planning on doing calorie counting because that’s how my brain is wired. I did it in the past and it worked for a bit. I also lost 4+ stone on WW, so mentally for me this is how I lose weight - by doing some form of counting.

I don’t know anything about nutrition, and I find the mass of information out there overwhelming. However, I have just bought the book “ultra processed people”, which I plan on starting tonight.

So my question for you is…. have you lost a lot of weight by not eating processed foods? Are there are any golden resources / cookbooks that I should be following? I want to lose at least 6 stone.

I would really appreciate anyone’s advice / tips / sharing of their experiences.

We're you sticking to the program for the past 11 years though....

are there any online resources / books that are good for non-processed foods recipes?

I know the answer to that by the way!!

Diets do work. Or nobody would ever lose weight.

UPF sounds like an interesting book, I've heard a lot about it, but it's not essential to read it to lose weight.

I have lost a lot of weight by cutting processed foods ( just using common sense- food that isn't whole or natural will be processed, processed food contain all sorts of nasties- many of which leave us craving more nasties). I have cut sugar by about 75% and stopped alcohol, drinking occasionally (maybe for a party) every couple months or on an occasion if I fancy it instead of most weekends. I also fast most days- 4-5/7. When I fast I don't have anything after my evening meal or evening snack (if I have one) until about 11/12 the next day. So basically no breakfast a light lunch and a hearty or healthy evening meal and a couple of crackers or cheese maybe as snacks. Walking as much as poss. Trauma processing.

I'm working on getting rid of crisps and chocolate entirely but have a little way to go with that!

I do worry about going cold turkey…

probably a silly question but is a cup of coffee / latte / a cup of tea UPF?

I normally have one latte per day with 2 sweeteners and a cup of tea with one sweetener…

I just wanted to begin by saying I get it. I’m addicted to processed junk, particularly sugar for me. I’m 5 stone overweight and have fibromyalgia ( I’m flared up right now)

I lose weight but more importantly feel my best when I don’t eat any processed food. For me it’s when I go completely plant based. I have all the books, I understand nutrition and can cook. I was doing really well but had a “ plant based “ hot chocolate while away a week ago and fell straight of the sugar wagon. I’m so mad with myself and I’m sure it’s why I’m in so much pain.

Im trying again tomorrow and will suffer withdrawal for a week or so but soon I feel lighter, less pain, more energy and sleep better.

The food you’re eating is not really food and is purposely made to be addictive so you keep coming back for more so I would never judge you. Education is your friend 👍

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Why don’t you do an experiment where you just have whatever you like but not ultra processed.

Using your menu from above you could have-

Breakfast- toast from a minimally processed loaf with actual real butter, boiled egg and a banana.

Lunch - salad and cucumber with balsamic vinegar and olive oil, grilled chicken and roasted sweet potato.

snack- home made flapjack and cup of tea.

Tea - pasta with home made tomato sauce, salmon and broccoli.

pudding - full fat natural yoghurt and fruit.

Agree with @bellac11 dont over complicate it for yourself. The best way is a way you can sustain long term. If that means you have
some UPFs then so be it. Small gradual changes that you know you can keep up without changing every aspect of your life.

I say this as someone who lost 7 stone but have gained 4 back due to lifestyle changes - no longer early 20s, now work from home at a desk job, can’t lie in bed hungover until mid day 😂

I lost five stone by calorie counting (with lots of exercise increasing my ability to sustain a large calorie deficit) and have kept it off. IMO if you do it properly, it's the only sure fire way know you will lose weight. Other methods may well work, but they are all just ways of achieving a calorie deficit when all is said and done, because that's the thing that makes you lose weight. Why not just get straight to the point?

If you want to go by general principles instead, then avoiding ultra processed foods is probably a good starting point. It's also better for your health in general, outside of the weight issue.

Beyond that, bear in mind that the two things that are most calorie dense are fat and carbohydrate (hence the problem with UPF, which are often high in both). That why most diets involve considerable restriction of one or the other (WW = low fat; Atkins, Keto etc. = low carb). Of the two, however, it's easier to reduce carbs while still eating a moderate amount of fat than the other way around, because fat is naturally satiating, doesn't spike your blood sugar and keeps you feeling full for longer. So the more you can reduce starch, potatoes, puddings and sweets, the better.

The real killer foods though, which you discover when you DO start measuring and recording calories carefully, are those that are high in BOTH carbs and fats. Pastry. Deep fried potato chips. Fried rice etc. Choose anything but these!

For me, lean animal-based protein (basically chicken and fish) is my superfood. Makes a satisfying dinner along with some green vegetables with low calorie count, and keeps you full for hours. I read about a study recently that concluded people have a natural tendency to gravitate towards a certain level of protein intake. So while you can get enough protein from vegetarian sources, they usually mean you're getting quite a lot of carbs at the same time (chickpeas, whole grains etc.). If you get that protein from red meat you're getting quite a lot of fat at the same time. But from the right kinds of fish and chicken, you can get as much protein with less of the fattening stuff, and still feel full for as long.

And exercise! Cardio - running or swimming. The good thing about starting out is that a certain level of exercise will shed more fat from a fat person than from a slimmer one. So you can make a really great start that encourages you to keep going by working regular cardio into your life from the beginning.

You are probably insulin resistant at 17 stone (no judgement, I was almost 16 stone myself and am right at the beginning of my journey).

As soon as you start on the processed carbs it's game over for the day. Your blood sugar will be zooming up, crashing and making you starving hungry again. It's a cycle I know only too well.

Breakfast and "elevenses" are danger times. Try a low carb breakfast. A couple of eggs and half an avocado. Or a bowl of Greek yoghurt (full fat) with a spoon of chopped nuts and either some berries or a teaspoon of honey. You will be amazed - you won't need elevenses.

At lunch go for a lean protein with veg or salad. You can have your Caesar dressing. Maybe some ready cooked chicken breast cut up with lettuce, toms, cucumber and Caesar dressing, with a matchbox sized piece of cheese grated over it?

If I need a pick me up mid afternoon - which is much rarer when I eat like this - I allow myself 3 chocolate Brazil nuts, which I eat slowly, or peanut butter on apple slices.

Dinner again protein and veg. I had a huge salad with a ready cooked dry roasted salmon piece this evening. It was so filling!

I have only been eating this way for 3 weeks but I am down 7lb and feel so much less sluggish. I can see my skin and eyes are looking better as well. And being in control of my food feels so great!

Good luck.

Diets don't work.
Diets involving lots of processed food, low fat, sweeteners, fizzy pop, ready meals, slimming world yogurts/bars .... all exacerbate obesity.
Sweeteners/pop/processed food have all been shown to decrease gut diversity & predispose you to piling on weight.
A diet high in sugar/carbs has meant that you may possibly be pre-diabetic & food like oats may even not be good for you. A dietician may be able to help you or even Wegovy plus accompanying nutritional advice & mentoring.

I love fast 800 too

That diet is awful.
You don't need a diet book you need to learn to cook and just eat real food. Lots of fruit and veg,
Don't eat anything you haven't made from scratch yourself.

I’ve lost 7 stone through diet and exercise and kept it off for the most part (gained back a stone) I try and avoid UPFs and eat healthily. I do use a calorie tracking app to keep me on track and also to check I’m hitting the right amount of protein.

Given what you’re eating you will definitely be able to eat more food volume and lose weight and feel more full.
Avoid any faddy diets and opt instead for a complete lifestyle change. Don’t view it as a diet as this is something you will need to maintain in order to keep the weight off

OP you are 17 stone, mithering over whether a cuppa is a UPF, is a distraction, get back on the WW program, get the weight off, protect your heart and joints and worry about the details as you go, by following most weight programs anyway you'll be cutting out a fair amount of UPFs by default

Thank you all so much! Some really great advice on here which is motivating me even more. I would never have thought that I could be addicted to UPF but it’s all making sense now.

@TerribleWoman you summed me up so well in your second paragraph. This is probably a very silly question, but what is “insulin resistant”? And why is blood sugar important? I assume I will learn all of this when I read the book!

I read Ultra Processed People and it was horrifying really but I’m very glad I read it. I’m trying to eat mainly home made food now and much less UPF. I’ve recently lost 39 pounds (before I read the book) and I hope to keep it off by eating much less UPF, no alcohol (gave that up last year) and by usually skipping breakfast.

Look up Dale Pinnock.

I’ve lost 5 stone and kept it off. Previously lost 4 stone and put it back on. Both by calorie counting. What was the difference between the time I kept it off and time I put it back on? Processed foods.

I now eat masses of veg so my plate is full, instead of a tiny microwave curry or 6 chicken nuggets. I don’t eat potatoes or pasta, I eat the equivalent calories in vegetables and butter. Tastier and I get much more food for my calorie spend. I’ve cut sugar so that’s lots of calories down without any hardship.

You need to do both. Count AND cut the shit. It’s a whole lifestyle change; not a diet.

I'm not sure I'm in the category you're interested in hearing from, but I've lost 6 stone (and counting) through weight loss surgery. I started at 17.7st. The surgery was 10 months ago, and it was a last resort after 20 years of yoyo-ing.

Whilst that last resort option might not be something you're considering, it's radically changed my diet and there might be some useful tips in it for you;

I prioritise protein, and aim for my meals to be 50% protein. I eat the protein food first, then veg, then fruit, then the carbs (which I'm normally too full for)
I start the day with a protein shake or yoghurt most days
I'm vegetarian and my Meals have lots of fat but also protein, so avocado and feta on rye toast or tofu in a coconut milk and curry paste sauce, lentil daal, omelette
I snack on nuts (m&s roasted pecans are my favourite!), boiled eggs, Greek yoghurt (full fat), cheese. I also make loads of veg mini frittatas and freeze, so I always have them to hand.
I have a latte everyday, it's a source of protein for me
I normally have a square or 2 of dark chocolate a day
I tell myself it's fine to have a little bit of cake etc, but have a protein snack first, then have the sugary snack later - 90% of the time, I don't end up having the sugary thing.

I know it's very different from a typical diet, and I'm speaking from a very different position, but maybe there's something in there that's useful for you.

My biggest tips are:

• Make gradual changes to your diet. Given where you are, a "big bang" all or nothing approach is unlikely to work.
• Do not make any changes you are unwilling to keep up indefinitely.
• Do not ban ANY foods. Instead, moderate portion sizes AND frequency of consumption. This one is going to require willpower but I genuinely believe that this point helped me lose weight and keep it off.
• Work on your hydration. If you feel hungry, have a glass of water. I often found that I wasn't hungry, I was bored and under stimulated.
• Find out what your BMR (basal metabolic rate) is. There are calculators online. This is the estimated amount of calories you'd burn if you spent all day not moving in bed, so the calories you're burning just to stay alive.
• Once you've calculated your BMR, ignore anyone who recommends a diet that takes you below this. If you do this you're simply swapping one end of unhealthy for the other.

I echo this.

For me it was calorie counting but nothing crazy low. Just enough to be in a deficit and walk 10,000 steps each day. I’ve managed to keep it of too! What I found was that it highlighted portion control to me - would previously have copious amount of bread and butter etc for breakfast alone! It’s made me be more sensible with my cooking too! On top of that I’ve been drinking a lot of water 2/2.5L a day and that’s really helped with the hunger etc too! Also would recommend my fitness pal or the like as you can look at your protein intake etc too for the day. Good luck.