Why We Eat (Too Much)

[TooExtraImmatureCheddar]

Has anyone come across this book? It's written by Dr Andrew Jenkinson, who is a bariatric surgeon in London. Basically, it's about how to lose weight by lowering your body's natural set weight point. This may take a long time but it's sustainable and doesn't fuck your metabolism.

The book goes into a lot of detail about the causes of obesity, because he says it's important to understand why people are getting fat in the Western world. It pretty much comes down to eating too much omega-6 fat and sugar. The overall volume of food people eat doesn't matter.

I'm trying to work out how you would cut that out practically and I wondered if anyone had tried it. It sounds like going lower carb but not low carb as in low carb diets. He suggests eating low-carb breakfasts and throwing out bread (and anything else baked). I eat toast for breakfast most days and sandwiches for lunch. I'm trying to work out practical alternatives that I actually like.

Porridge
Full fat unsweetened yoghurt
Bacon and eggs
Omelettes
Soup
Oatcakes and cheese
Salads

Other rules include no takeaways or fast food or crisps etc, and no snacks, mainly because most snack food is carb-based with vegetable oil in it.

Gaah!! My lack of planning is coming back to haunt me now! The kids requested a meal this eve that wasn't suitable for me, but I thought I could make them their dinner and then knock up something quickly for myself, but am totally devoid of inspiration (and the oomph to get up and actually make it)!

Had mackerel salad for lunch, was swaying towards doing something with eggs now, but have veg needing used up as well. But just can't be bothered. May end up with a bowl of porridge.

@OhMyChrist2020 if I remember correctly at the end he comes down in favour of the Mediterranean diet and intermittent fasting as the 'best' diets to follow. Apart from that the book is about debunking most of the diets we know about today, in a scientific manner.
He isn't anti wholegrain cereal, neither are a lot of diets. Wholegrains contain a lot of fibre which are very good for food absorption and the gut microbiome.

Thanks Sam. So some areas of disagreement with Dr J but some overlap. If nothing else, at least I know not to waste any more time with traditional restrictive ‘diets’.

I’m going to my mums at lunch, I might sneak on the scales. Another 1lb off would be good but I’m not sure if I’ll see that, going by how my clothes are fitting.

I am missing the convenience of pasta, mostly at lunchtime. I am bored with potatoes and rice, and as someone who didn’t really eat much meat, I feel like T. rex.

Not missing living on biscuits though, or the jitteriness of a sugar high.

I thought I'd update with my progress. I've been doing this a week now and I've lost four pounds. It might well just be water and its still very early days but I'm really pleased.
The last year or so, I'd pretty much given up on losing weight. The process was too exhausting and I've done it too many times and failed. It seemed pointless.
It is fascinating though that despite not making any effort in a year, I hadn't gained a thing and haven't once risen above my upper limit, even though I've had some really bad days with overeating. Jenkinsons book has struck such a chord.
I've not been extremely strict with the changes, but that's mostly because I've learned the hard way if I go too hard too fast, I end up falling off the wagon
That said, its still been quite a big change and the last week has really brought home how badly I eat. My diet has pretty much been largely bread, sugar, processed food and a lot of sunflower oil- either in cooking or in margarine or prepackaged meals.
It's always felt like I have so little control over my eating and the book (and this thread) has finally shed a little light on why that is.
It feels good to have a clear path to weight loss and I'm feeling hopeful.
Thanks to everyone who's contributed to this thread. Its been so helpful.

Im still following along with the programme. My weight seems to be plateauing though. The last pound took 9 days to come off. But even if I lose 3lb a month it is going in the right direction. I know my stress levels and sleep aren't what they should be, so hopefully it will come off more quickly when I sort that. Stress is harder to sort than food though. Having multiple panic attacks each day despite rebalancing my O3 and O6. A change of job is the only real solution but of course decent jobs aren't easy to come by at the moment so it may take a while.

Remember this isn’t a diet. He says you might lose a few stone but over years, not weeks or months. I’m currently tucking into porridge made from scratch! It has raisins and apple in it, and cinnamon. It feels wholesome and healthy and a far cry from the Quaker packets I used to eat if I ever had porridge. I even did a work out beforehand. I just feel really really good.

Ah love, I’m so sorry to hear that. Panic attacks are absolutely horrific. I’ve had 2 (and been on the brink of others) and that was more than enough, never mind having multiple a day. Sending you lots of love xx

I've done 2 weeks and lost.....nothing ☹️
I know I'm following it properly but I'm wondering if my body is thinking "here we go again" and is reluctant to lose. I'm hoping after a few more weeks it will realise I am not on a 'diet' diet!
Otherwise I can only think it's the vast increase in potatoes and yogurt that I'm eating. Maybe that doesn't suit my body.
I have maintained though which is good as I was racing up the scales before.

Sorry guys, I feel like I derailed the thread into focus on weight. I know that this is a slow process and it’s about letting your body realise that good nutrition is here to stay. Also my water weight has whooshed off overnight so I feel like I was moaning about nothing! I think it was the stress of realising how much I have to lose which is making me focus on weight so much. It’s not helpful! I’m going to try to focus on good eating and exercise rather than weight.

Yesterday’s meals - lunch: Cheese and tomato omelette with a little bit of salami
Dinner: Salmon bake with broccoli, asparagus, little tomatoes and capers, plus mash.

DH wanted strawberries and yoghurt and cream for pudding but I listened to myself and I just wasn’t hungry, so I didn’t have any. That’s a major change for me. Usually if he was having some I’d want to have my share, whether I was hungry or not! It’s silly - if he eats all the strawberries I can just buy more, I don’t need food to be shared equally down the middle! I’m a twin and grew up with a lot of emphasis on fairness and sharing equally, and I default to that with food. DH is 5’11” and I’m 5’2” - I shouldn’t eat the same amount as he does! But it’s something I’ve really struggled with in the past.

I’ve been following it for a couple of weeks now but I’m not weighing myself. I’ve found it quite easy to stick to - being able to have some potatoes/rice makes it a bit more flexible than low-carb.
I’m not missing the sugary stuff at all which is positive.

Haven’t noticed any weight loss but I’m heading to TOTM so it’s bloat central. Hopefully, there will be a bit of stomach shrinkage post-period.

I think it is OK to look and talk about weight Toomuch. This is a healthier way of eating and being overweight isn't healthy. There are other things to consider as well as weight but it is pretty important. I expect a healthier way of eating to include an element of weight loss as well. I think this will be losing weight slowly over a longer period of time rather than it flying off but I think we should be tracking that loss as proof the woe is healthier. And it's ok to discuss this. It may not be a diet in a typical sense but it is still restrictive. Wheat is a big part of most peoples diets as is sugar and cutting them out should result in losses even if we are replacing those with fat.

I am quite strict in the week with it all, mainly so I do have a bit of wiggle room for the weekend. Have completely cut out wheat altogether tho, even on a weekend. I nicked a mouthful of battered fish from dh on Saturday and I don't think it agreed with me at all, felt gripey and sick for about 4 hours afterwards. I've also been a lot more regular then normal which really surprised me as I normally have to make a conscious effort to eat something wholemeal when dieting. I am assuming the wheat was the issue, I do get IBS symptoms occasionally especially when stressed.

The only thing I am missing really is a handful of dry roasted peanuts with my friday night drink. Have swapped to olives and feta instead.

Have just had anchovies and salad with an evoo and balsamic dressing. Not sure on tea yet, probably salmon and new potatoes with either veg or salad.

Rollergirl maintaining is good, plus your body is getting used to not eating as much sugar and processed foods (if indeed you were eating a lot before) I think Dr J said you could lose a stone in a couple of months just by cutting out white carbs and sugar but maybe not everyone.
It's definitely a WOE. I've maintained too, I'm not looking to lose a lot of weight, maybe a kg or 2 for running but no more.
Lunch - salad niçoise (tuna, hard boiled egg, green beans, cucumber and tomatoes followed by fromage blanc with chia and flax seeds and a shot of honey.
The only thing I don't agree with Dr J is cutting out seeds and nuts as their fibre is so important for the gut microbiome and digestion not to mention keeping you regular.
I know it isn't about calories but I find fromage blanc a good alternative to Greek yogurt for the creaminess and texture with half the calories

Hi Everyone,

I've just stumbled across this thread and what I've seen so far really interests me. I am tipping the scales at 12st these days, I'll be 39 in a couple of weeks and really need to make a real lifestyle change.
I'm dreading socialising again as my jeans don't stay up, are too uncomfy with a belt and buying a size smaller means my belly fat spills all over the place and I do not feel good at all.

I am going to download the book but has anyone found a website or similar that has a meal plan? I do find books like this tough to read so I'm trying to cheat a little, apologies if I've asked what's been asked before.

@StrawberryFizz26 welcome! This really isn’t a meal plan I’m afraid, infact one of the complaints is that he doesn’t like to tell us what to eat, it’s mostly interpretation! So no shortcuts really, other than to say cut out all processed foods, sugar and wheat products to start with.

I weighed at my mums and I was 9st 12.2. So that is 1.5lbs down from my weigh in 10 days ago.

I didn’t record a start weight but it was at least 10st 4.4. I would guess most likely 10st 6. So loss is anywhere from 6 to 8lbs since the start. Definitely not dieting, still having things like yoghurt and have had chocolate too (and a brownie!) so very happy with that.

2lbs to go to get back to my pre March 2020 lockdown weight which is my first goal.

Hoping to be closer to 9st 7 by the wedding in July and ultimately get to 9st but there been my goal for 6 years so I can’t see that happening.

Thank you tinkling and well done on your losses.

Can I ask how you can have chocolate if giving up sugar is part of this?
What about drinking?

@StrawberryFizz26 hello and welcome! Strictly speaking I suppose if you stop eating sugar you shouldn't drink alcohol or eat chocolate, but Dr J was actually quite positive about some alcohol in the book (in moderation) and 70% chocolate is considered OK too. He doesn't say to give up fruit and that is full of sugar.
I think most of us have our own interpretation of what to eat and what not to eat - at weekends I certainly drink wine and eat things I probably shouldn't, but in the week I try follow the WOE.

Hi samthebordercollie I love your username.
That's great, I tried keto and when I drank, it was gin and low tonic.
Probably part of the reason I need to lose weight, haha.

If anyone can share any rough guides on what they eat, please send them my way :-)

Welcome @StrawberryFizz26, nice to have you join us! We are all kind of working this way of eating out as we go along and we all have slightly different interpretations of it. I think the key points are to cut right back on processed foods, sugar and wheat and to try to get a better omega balance by having fewer vegetable oils and more olive oil.

There is not much in the way of meal planning guidance, but I have found it useful to read what other people are eating as it gives me ideas.

I've been eating a lot more fish, eggs and cheese to replace the wheat and carbs I used to have. Am also having a lot more vegetables and salad.

Example meals for me are omelette, scrambled eggs, Greek salad, baked or pan-fried fish with sweet potatoes and various vegetables, chilli, beef stroganoff, various pies with mash topping, stir fries served with rice etc.

tiredandbored can you still use tinned tomatoes for chilli etc?

The sorts of things I’m eating are:
Salads, soups, fish/meat plus veg, omelette, scrambled eggs, Greek yoghurt, berries, apples

I’m working on making meals from scratch and avoiding ready meals. Outer aisles of the supermarket mostly - salad leaves, veg/fruit (including tinned if in water), fresh meat and fish (some tinned fish if in water or olive oil), passata, lentils etc.

Thanks sulisminerva what about cheese?
I'm guessing bacon is a no go too?

I'm going to go back now and read the full thread.

Tinned tomatoes are fine, cheese is fine, bacon is ok but not too often as it's processed.

OMG I’m not sure what happened but I busted open a packet of custard creams this afternoon and ate about 8!! I’ve been stuck at my computer all day trying to get a draining report finished and I think I just reverted to old habits BUT I’ve got something healthy in the fridge for tea and will get straight back into it. I’m also going to spend some time meal planning at the weekend as this has slipped over the past couple of weeks due to being so busy at work. I know I feel shite when I eat sugar/wheat/junk so I’m not going back to my old ways!

Welcome to all new people - don’t let me put you off, I just need to get a bit more re-organised.

Strawberry a useful quote from me from the book is if it comes from the butchers, greengrocers, fishmongers it is fine. Including all dairy products as long as not processed which rules out most supermarket yogurts except for natural yoghurts.

Cupboard stuff I use are tinned toms, evoo, olive oil, tinned tuna. I would use tinned chickpeas or kidney beans etc. I have had the odd portion of baked beans as well but only a small serving. Mainly because I am sure cheesey beans would be a lunch go to if I officially included them.

Also if your granny wouldn't have eaten/recognised it, don't buy it. Most people find dinner/tea quite easy apart from no pasta (rice is OK). Lunches are a bit more of a struggle.

Something like keto diet or slimming world even may help, but swap any veg oil to butter or evoo.

For lunch I have salad, omelettes, left overs generally. If I cook fish for dinner I do an extra portion for lunch. Had bubble and squeak from sunday lunch leftovers etc.

I'm mindful to include plenty of veg/salad/fruit in my meals. Not only to fill me up but also get omega 3 in. Salad dressings are easy to make, but don't try mayo with olive oil . But I did make a nice ceasar salad dressing the other week using natural yoghurt.

Basically cook everything from scratch, avoid wheat and veg oil and sugar.

I think we get hung up on the term 'processed food', as even by cooking, canning or freezing food you 'process' it. It's more about avoiding ultra processed foods, basically anything your grandmother wouldn't recognise in the supermarket as food and anything which has a list of ingredients on the packaging which you don't recognise.