UPF Help- My lifestyle is killing me.

[Ecydsis]

I am at rock bottom. I've been here for a few years now.

I am morbidly obese (I know they don't use that term anymore but it is true)

I have lost all fitness and in my mid forties, I can see my future and it is not good.

I want to start with cutting UPF- I can't currently face being hungry so my thinking is overhaul my diet without worrying about weight for now.

But want to check.

If I make bread I can eat it?
Butter, milk and cheese is ok as long as it isn't slices ?
Pasta/rice is fine if I buy it raw (not pouches)
Canned pulses are ok but not as good a dried.

Meat should be raw and identifiable (ie raw chicken, not bacon?)
Is tea/coffee ok?

Porridge oats and milk?

I'm going to try and start exercising but I am so unfit.

Thanks for any help

Didn't post this morning and have been worse for it. Found writing it down made my decisions easier.

Week 3. Day 4.

Breakfast. Egg and tomato on toast

Lunch. Pasta with vegetables and a little cheese.

Dinner. Take out, from a little independent, so actual chicken breast fried with real potatoes. First take away since starting, I didn't really enjoy it like I thought I would. Ate less than before, and is sitting heavy.

Drink. Tea, water, 1 glass rocks squash, no UPF but quite high in sugar. It was really nice.

Shattered today. But realised I don't have a cough in the morning, think the cough was from acid reflux.

They say it takes 90 days of consistency for a habit to be fully formed so you're well on the way @Ecydsis You're bound to have blips but it's so interesting to hear your account of it all. I'm sorry you're feeling exhausted, maybe that's your body's way of letting you know you need to up certain nutrients? Great that the morning cough is gone though. Keep up the excellent work!

I thought the same about you being shattered meaning you might need certain nutrients (based on no medical experience whatsoever), but it sounds like you’re getting a varied diet now with fat, protein and carbs.

Are you getting enough iron?

I'm still following as I'm finding all the changes you're experiencing interesting.

Keep going, you're doing really great.**

Week 3 - day 5.

Unexpected visit from old friends, led me to drink too much. I assume it is peri menopause but I can't drink more than a glass any more, the side effects are just too bad.
No UPF just far too much food.

Week 3 - day 6.

Hungover. But it is whole body, a complete wasted day. I don't want to do this anymore, it isn't worth it. Feel like the day I started this post. Despite having days where I have felt exhausted, I have felt better. I do think the exhaustion is coming from years of poor self care, I am not going to punish myself for this slip- just try and remember how I feel next time I reach for a second glass.
Cough back.
UPF- McDonald's portion of chips, McDonald's milkshake, Co-Op coated chicken breast, bowl of custard.

Week 3 - day 7

Still feel the effects of Friday, and the sluggishness of yesterday. First morning I've woken up hungry and still have this lazy feeling. It's different to the exhaustion feeling, it is one of apathy it is all permeating encouraging me to continue eating and drinking badly because of the effort required to do something differently. But this I guess is a form of addiction, my body caving to what is easy, a lifetime can not be undone without a fight.

But I am going to fight.

Starting with breakfast

Oats, seeds, milk and blueberries.

Morning OP, I've been following along and getting inspiration from this thread, glad you're getting back on it. Don't beat yourself up. You could maybe keep a couple of backup comfort food batch cooks in the freezer, so hard days don't become old habit days.

What's your plan for today?
I had a frozen pie from the butchers last night (I think the pastry ingredients are slightly upf but the other ingredients are good quality) with peas, cabbage, and some butternut squash roasted with marjoram and garlic, the squash was excellent.

I've also been following your thread without commenting but am now to offer some encouragement!

We're probably at 90% UPF free as a family. And I've been off the booze for about 18 months and that helps me personally hugely.

One of our favourite discoveries have been poke bowls. Protein in the form of meat or fish (sometimes marinated in something homemade) , lots of different raw vegetables and a portion of rice or cous cous. Great as a family with different food preferences and quite quick to make.

Edit to add - I agree that you should try your best to not let one bad day mean the end of it all. You're doing so well!

Thank you both. Your thoughts and support is helpful.
I just stayed off UPF yesterday - I know I have a complicated relationship with food, and was keen to not feel Iike I had failed. So just ate what I wanted as long as it was UPF free.

And this morning, I felt better again, it is hard to explain but it feels like a spring in my step. I still feel tired but not this dragging feeling.

So week 4 Day 1.

Weight the same, so 7lbs lost in 3 weeks.

Breakfast. Porridge milk, seeds and blueberries

Lunch. Chicken, pepper and onion wraps (the UPF free ones)

Dinner- salmon, rice and veg.

Drink water and rocks squash (1 glass)

Like the sound of poke bowls, and backups in the freezer is definitely a good idea. I'm making cakes (low sugar) and pasta lunch box for tomorrow.

There’s nothing wrong with having the odd McDonald’s here and there. You’re doing amazingly well, I’m in awe.

On paper I agree @Whatnowthenfordone but I have a food addiction, so McDonald's is a bit like an alcoholic having just one drink.

However I felt awful, so awful all weekend I've willingly gone back to UPF free. The difference in how I feel, mentally and physically in such a short window is frankly astonishing. My skin looked sallow on Sunday morning, already beginning to look brighter.

Didn't drink enough water yesterday, so thinking about that today.

Week 4. Day 2.

Breakfast Oats, seeds and blueberries

Lunch, chicken and vegetable pasta

Dinner mushroom omelette and salad, teaspoon of duchy mayo (UPF free)

Snack, banana, nuts, one slice sourdough and butter.

Brilliant OP! It sounds like you have such a good understanding of yourself and you're really skilled at reflecting on everything and acting with determination. You're doing so well at managing that balance between not letting perfection be the enemy of progress, but also knowing yourself and be honest about your habits and triggers. Very inspirational!

Week 4 Day 3

Breakfast Oats, seeds and blueberries - the blueberries in Aldi are amazing at the moment

Lunch chicken pasta (really busy week with work had to have something easy)

Dinner Jacket Potato with salad and cheese.

Drinks, coffee, water and UPF free squash.

Really would like some chocolate, but yet to find any without emulsifier or palm oil.

Upf and alcohol free so far this week.

👏

What squash did you find that is UPF?

M&S do a few upf free dark chocolates and one milk chocolate (wrapper is white and blue). Expensive but lovely!

I’m so enjoying reading about your progress OP, you’ve spurred me into action too !
When I have strong hunger pangs I’ve discovered a snack which really helps. Cottage cheese with sliced apples and/or grapes with nuts sprinkled on top. Stops me desiring a chocolate bar/crisps and fills me up. Glad you are beginning to feel better. keep going X

Tesco Finest 48% Dark Milk chocolate is gorgeous and totally UPF free.

@LegallyBlende Rocks squash. It is high in sugar but I have one glass a day. It's really nice.

@PeonyBlush10 thank you, I appreciate the support.I had forgotten about cottage cheese, will gets some.

@PrincessDonut @YourBlueDuck thanks for the suggestions, does dark chocolate still hit the spot?

Week 4. Day 4.
Awful week at work, normally the outside stress would leave me reaching for extra snacks and alcohol but I've not felt the need, although I have fancied some snacks I haven't craved it in the same way. And still off the alcohol.

Too busy at work to think of meals so sticking with what is easy.

Breakfast, oats, seeds, blueberries, milk

Lunch Salmon pasta (salmon was reduced flakes from Aldi, just salmon and salt) with chopped salad.

Dinner. Steak, avocado and salad. Was so good. No cheese or sauce which I would usually need, just enjoyed the taste of the food.

Snack, banana, plums, nuts.

Really needed a pudding so had a slice of sourdough and butter with a cup of tea. Which sounds odd but just filled the need.

So no UPFs again today. Feeling less tired, definitely feeling less cross/emotional.

Then it’s not like an alcoholic, at all.

Week 4 Day 5

Breakfast oats, seeds and blueberries - will change when work calms down, but I am enjoying it. Also had a slice of sourdough, I won't be able to eat again until 4 (well not food I choose, the meeting will be full of biscuits, cakes etc)

Lunch . Fajita wraps, but with no seasoning as checked the packet and full of crap, have spices to make my own but not the time this morning.

Dinner, need to shop but will see how the day goes.

That sounds like a massive change all at once. Most advise small changes. High protein rather than carbs will stop you feeling hungry. Try to stick to 3 meals and 3 healthy snacks and cut out fizzy drinks and sugary foods. Gentle exercise to start with.

I have just read your posts and you seem to be doing great. Took me a while to realise UPF is not unprocessed food but ultra processed.

I'm enjoying reading your updates OP. It's fascinating to hear how the changes are affecting you. Many people have no idea how much what they choose to eat affects their mental health as well as their physical health.

The Tesco Dark Milk definitely hits to spot for me. I know everyone always recommends very dark chocolate but I’m not a fan, I like my chocolate smooth and milky/creamy and this is just milky enough for me.

So pleased to see you are persevering OP. I think many people - including myself - are being spurred on by you.
Keep it up !

Yes, what I'm doing is what I'm sure many on MN would consider normal, I just had such disordered eating that my intake was nearly all UPF. So although drastic change, what I'm eating is really normal.