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

Away for the weekend at a wedding, it was a two day event, I didn't ask anyone about UPF but the meal was described as home made, the interesting thing was I actually felt full with normal portions. Saturday evening too much wine.

Sunday, I had a bacon roll and chips which was my first choice of UPF I made sure to enjoy it as I realise that there will be times when I can't be upf free. Lunch was pizza and this was the weird bit for me- I ate a quarter. I couldn't eat anymore, pre this thread I could eat a whole pizza and sides.

Also, I didn't enjoy the drinking like I normally do- I would normally have drunk both days- but just didn't want to start again on the Sunday.

The best thing is whilst I did still over eat and over drink I don't feel bad about myself - normally I would be on a diet and then beat myself up for failing - but I don't feel like I'm on a diet, I am just changing my diet. So back this week to UPF free.

Still at the hotel, am going to skip the cooked breakfast and choose the UPF options, because they have them and I can and I should. This is only what normal people do, have some excess and then reign it in.

No scales so will weigh tomorrow, just for data, but I'm fine whatever they say because what I'm changing is bigger than the scales.

Hope you enjoyed the wedding OP. Week 5 now? You're doing amazing to stick to it, it's impossible to stay away from UPF all the time but you're obviously making good choices and being aware of it is the most important thing.

Well done!

Great wedding thanks @LifeInAHamsterWheel and yes week 5!

Week 5. Day 1.

Breakfast, Egg and spinach omelette

Dinner. Whole pot of Yorkshire company chicken soup, sour bread.

Didn't have lunch as driving back and didn't want anything when we stopped at the service station. Pleased to find Yorkshire company soup is UPF free.

I haven’t read the whole thread, but weight loss injections can help.

Why on every thread about any kind of healthy eating does someone come along to push weight loss jabs? It’s relentless. Are they big Pharma bots or something?

"i want to eat healthy and minimal UPF and I am doing it and doing well"
"Oooh why don't you inject a drug cocktail?"
😂

Hey, they work for some but yes, you are right, it's mentioned on everything about food now. 💲💲💲💲I am assuming there are PMs with referrals flying around.

@TheElvesLongSleeves , fully agree , using weight loss jabs without addressing disordered eating is just a sticking plaster

Thanks, I feel the same. I have no issues at all with what others wish to do but I don't think starting on a path of medicalisation is for me.

After that post I did have a google about injections this is what the BHF say

Wegovy acts on areas of the brain which are involved in regulating your appetite. It increases feelings of fullness, reduces feelings of hunger and reduces the preference for high-fat foods.

I've found a minimal UPF free diet is doing all those things.

I found the same. When I eat very clean, constant hunger and peckishness go away.
Well it's mainly peckishness for me. I am of the "hungry? Have a carrot. Don't want it? Peckish then" bloodline

Week 5 Day 2

Lost 3lb- total loss 10lb

Breakfast. Pasta, plain pasta. I woke up late and I had it cooked it last night ready to make lunch 😂

Lunch. Fried egg on toast and salad.

Dinner, small steak with sugar snap peas, tomatoes and mushrooms.

Drink . Water and coffee.

OP, I am in awe! I’ve tried to avoid UPFs for a long time but think ‘fuck it’ too much. You’ve inspired me to do it properly. Currently eating a prawn and mango salad which is delicious.

Also, cauliflower rice is an easy UPF free bulker for food.

You are doing amazingly! I have 3-4 stone I need to lose and you are inspiring me!

Week 5, day 3.

Breakfast. Oats, seeds, blueberries and milk

Lunch A vegan locally made soup with chilli and a sandwich with chicken and lettuce (this is a good example of how I am eating less. Pre this, I would have had a big bowl of soup with bread and butter. And then a sandwich, or two. Now it it a third of a pot, and with no extra bread and one sandwich - I find it much more filling)

Dinner. Homemade lasagne boosted with extra veg (an Italian would weep) and salad.

Snack, fruit and Kefir yogurt.

Drink, coffee, tea and water

No UPF.

Changes.

My hair is thicker I'm sure, my skin looks better. Sleep is still a broken but I don't feel anywhere near as tired. I have a spring in my step.

I'm getting more done, and am thinking about getting other things done. The only way I can describe it is as if I feel like the fog has lifted.

I sat outside at work to have my lunch today, previously I would have thought about it but just cba to walk down the steps to the bench in the sunshine, so I would have stayed in the office and eaten more biscuits.

I've also started following a YouTube programme as I've felt a bit more confident on the trampoline so feel I can start something a bit more tricky than just bouncing.

I feel happy.

That is lovely!

Do you have a family/DC to cook for OP? I feel this would be the hardest thing for me both in terms of time and also fussiness. Your story is so inspiring!

Long way from inspiring @LifeInAHamsterWheel but I am pleased with how I'm doing.

Time is most definitely the biggest factor in what I'm doing, more so than cost in so much as, to save money I have to spend more time, because upf free convenience food is expensive, so I have to cook more from scratch.
I am cooking for the family (DH and 2DC), luckily my youngest eats anything, my older one is much more fussy, but also of an age where they can cook for themselves, but they are interested in what I'm doing and why, and have shown more willingness to try new things. I am hoping to help with their diet as well - my lasagne today was UPF free, it would have been full of it before this thread as I would have used dolmio (well a supermarket equivalent) I also made them garlic bread, from part baked bread, garlic and butter- so whilst not UPF free, it had far less than the supermarket garlic bread (I didn't have any)

I probably am making this sound easy, but it has been a big change - not least the amount of washing up as I make everything from scratch.

This is a great thread OP, you’re doing so well!

Thanks.

Breakfast. One slice sourdough, scrambled eggs, smoked salmon and salad.

Lunch beef salad sandwich (homemade, sourdough, upf free mayonnaise) ran out of time to have what I'd planned.

Dinner. Remains of yesterday's lasagne and more salad 😂 adding apple and pomegranate to make it a bit more exciting.

Snack, nuts and Banana

Drink, water, coffee and tea. One glass rocks squash.

Have you tried the Yukka app. It’s great for reducing UPF. It’s so easy to use. Literally scan any item with a barcode and it uses a traffic light system to say how good or bad it is. Also, can offer a better alternative. Im a bit obsessed with it tbh.

Yes, although thanks for suggesting it. Someone earlier on said about Yuka and I've found it really useful, I do check the ingredients as well as scan as have found a few to be wrong but in general it has been excellent.

Breakfast. Scrambled egg and salmon on sourdough.

Lunch. Chicken, pepper and avocado wraps

Dinner. Sardines and Mediterranean vegetables.

Drink . Water, coffee.

Week 5, Day 6.

Brunch. Lentil soup, ciabatta (this was a surprise UPF free item) with sliced beef and lettuce.

Dinner Jacket potato, with cheddar, onion, mushrooms and tuna.

Drink water, tea, coffee, 1 glass tonic water (yukka app says high in sugar, but UPF free)

No alcohol for a week, which unfortunately is quite an achievement for me.

Have been thinking about chewing. In the past I've read articles that say that people who properly chew are a healthy weight. I tried doing this when on weight watchers, or slimming world etc but always struggled - and thats because so much that was allowed on those plans was UPF. UPF is designed to be soft so it is quick and easy to consume, realising that I'm chewing because I have to, because the food requires chewing -has been quite an eye opener. It takes me the same time to eat one ciabatta sandwich as it would have two processes bread sandwiches.

Week 5 day 6.

I don't really want to drink, have large family gathering and I'm cooking so at least I'm in control with food. Will see how I feel later, I so wish I could have one glass rather than one bottle.

Breakfast. Scrambled egg and mushrooms on toast.

Lunch. M& s chicken broth soup

Dinner. Roast beef, Yorkshire puddings and everything. All UPF free but quite high in fat.

Pudding homemade pavlova with strawberries and cream

Drink. Coffee, water..... Have tonic in fridge but might end up being wine.

*day 7. The days go by so fast.