Why We Eat (Too Much) Thread 4

[TooExtraImmatureCheddar]

Hi to all regulars and lurkers!

Here's the 4th thread, based on the ideas in Dr Andrew Jenkinson's book. We've seen some amazing losses on these threads, and the benefits for me can be summed up as 'no counting, no starving'.
We don't count calories, and if we're hungry we eat. We're focused on quality.

General eating principles:

No sugar
No wheat (which reduces unhealthy carbs)
No ultra processed foods, and in particular no processed/ultra refined oils
Honourable mention to tipping the balance of omega 3 and 6, but that’s mostly achieved by doing the above.

His principles also include trying to sleep more and reduce stress, and take regular (moderate) exercise.

If any of this sounds promising, please feel free to ask questions and come and join in!

@MrsBloatymcbloatface it looks so simple on the surface doesn't it but it's really not! I think I might go for coconut milk for smoothie and try to stomach whole milk for porridge

Yes I'm amazed by how these oils are everywhere

Reading the tables at the back, it's quite astonishing and it's not the sort of thing you can figure out yourself!

I have posted this before. Please don't get too hung up on the omega 6 issue. As long as you are eliminating cooked oils and ultra processed foods from your diet you are probably doing all you need. For nut lovers like me this is very reassuring

www.marksdailyapple.com/why-the-omega-3omega-6-ratio-may-not-matter-after-all/

Morning everyone,
Can I join in on this thread please?

I'm in the middle of reading this book and it has made me think lots about the two times in my life when I didn't count calories, focused on eating right and just walked loads. I lost weight (but I don't know how much because I wasn't weighing myself, I just went down clothes sizes instead) and felt great both times. It sounds almost stupid that I didn't realise before but this book (and chatting to others on here) is slowly helping me see that counting calories isn't actually helping me lose weight.

Can I please ask two questions? I eat Weetabix every single morning for breakfast, giving this up will be harder for me than giving up sugary stuff! I assume this is a must to give up? Or is anyone still allowing themselves SOME carbs like this and losing?

Secondly, I have been eating a lot of vegetables at dinner this week. Last night, I ended up with a very sore tummy and cramps, which just reminded me when I eat too much veg, it affects my IBS.
Does anyone have any tips for what I can swap the veg with some nights a week?

Thank you all. Sorry if the book answers these questions, I'm only a quarter of the way through so far but working on it ☺️

[quote samthebordercollie]I have posted this before. Please don't get too hung up on the omega 6 issue. As long as you are eliminating cooked oils and ultra processed foods from your diet you are probably doing all you need. For nut lovers like me this is very reassuring

www.marksdailyapple.com/why-the-omega-3omega-6-ratio-may-not-matter-after-all/[/quote]
This is really interesting, thanks @samthebordercollie.

I have not focused on my omega ratios at all. I have stopped using vegetable oils and replacing them with butter or lard for frying and olive oil for dressings, and I have increased the amount of fish I'm eating, but that is more to do with reducing UPFs and cooking from scratch than the omega ratio. The key priorities for me are reducing processed foods, sugar and wheat and so far this seems to have been enough to reset my weight point successfully.

Welcome @Opus17, good to have you join us! I have reduced my wheat intake but have not cut it out entirely. Approximately once (occasionally twice) a week I'm still eating a family meal with wheat (eg lasagne, fajitas) and if I'm out for a meal I don't worry too much if I have a bread roll with my soup.

I have cut down significantly - I have no wheat with my breakfast or lunch, no sandwiches, toast, scones or other bread-based snacks - but I haven't cut it completely and am still losing weight.

I think you'll have to try it and see how you get on. Reducing wheat in the rest of your meals may be enough that you don't need to change breakfast. If not, perhaps changing a couple of days a week will be enough,

@Tiredandbored thanks so much for your reply!
I think I will try cutting down first instead of reducing completely as you've suggested. It's great to hear you still allow yourself the occasional lasagna or wrap as I know I won't be able to give up this kind of stuff for life but I can definitely cut back.

I made scrambled egg this morning for breakfast and skipped the toast, and the last few days I've been having chicken, tomatoes, cucumbers and peppers for lunch, so skipping bread there too.

Opus welcome. Have you looked at the oatabix? Am not sure if it's full of other things? Or there is overnight oats, am not a fan personally but I know some people really enjoy them. I've more or less given up wheat completely. I have stuff like cheesse sauce with flour in it, and usually 1 Yorkshire pudding on a roast. But have found bread upsets my tummy too much.

I would start by eradicting UPFs personally.

Had a good day yesterday considering it was the wedding reception. Had ham and eggs done in the oven for lunch, then picked at the buffet. Didn't have bread tho, a few other bits and pieces that were off plan.

Out for dinner soon. Not sure where yet and am starving hungry and hungover.

I was trying to work out whether UPF is just ingredients or if it relates to processing stages as well. I came across this site which scores food on its processed level, amongst other things.

world.openfoodfacts.org/

@Mrsmorton this looks useful though I would like to know what data they base their 'processed' number on.

We will need to ignore the 'nutritional value' grading as it doesn't like fat 🤣

@Aria999 yes I agree. Not quite sure how they decide but hopefully it's part of a change in how we look at food labelling.

@HighlandCowbag thank you! I'm going to switch some mornings to porridge and some to eggs. That way I'm cutting back the Weetabix for the moment. Can I ask what upfs are?

Hope you enjoyed your dinner last night! A good dinner is always needed with a hangover 😁

Ultra processed food

Yes, UPFs are ultra processed foods. I think we discussed what constitutes a UPF on previous threads. I take it as meaning anything with 5+ ingredients or stuff I don't recognise on the ingredients list and therefore couldn't make at home. So my bolognaise sauce is very different to a shop shop bought one.

Really pleased, just weighed myself and am down again, now lost 20lbs this woe and don't feel like I am actually dieting. Its taken a few months but I am not strict at all over the weekend. Biggest reason I am losing is cutting out wheat I think. It means I can't just grab a sandwich which reduces my intake dramatically as I rarely snack now and lunchtime is usually carb free.

We also went to TGI Fridays yesterday which was lovely but I suspect a bit more weight will come off in the next couple of days.

have finished the book now - really enjoyed it

I am not sure I am ever someone who will not feel hungry though. I have done low carb diets before and never lost that hunger feeling when everyone else doing them said they did. I don't know if it's a psychological thing or something else.

like you @HighlandCowbag I have now completely cut out bread which is probably what is the biggest impact of the diet on me (though I haven't cut out potatoes). I had scrambled egg for breakfast today and then potato and leek soup with a full fat yoghurt and raspberries/blueberries. I could easily eat more now but i won't! Dinner is falafels, salad and vegetables.

I am really enjoying not calorie counting, that much I notice. I think cutting out sweets has been a big one for me - I was someone that would grab a diet soft drink and a pack of sweets at the station on the way home as my energy dipped. I can feel, sort of in the deep depths of my brain, someone crying out for sweets but so far I have managed to squash that person! Same with diet drinks - because they are sweet I am avoiding them as I think it's just going to fuel the sweet part of my brain whether it has sugar in it or not.

It's definitely an uphill struggle for me but i'm determined to keep on going!

[quote samthebordercollie]I have posted this before. Please don't get too hung up on the omega 6 issue. As long as you are eliminating cooked oils and ultra processed foods from your diet you are probably doing all you need. For nut lovers like me this is very reassuring

www.marksdailyapple.com/why-the-omega-3omega-6-ratio-may-not-matter-after-all/[/quote]
I’ve carried on eating nuts, I can’t see how they are bad for you really and this article confirms it thank you!
No weight loss in the last week but I feel thinner.
Today I’ve had eggs for breakfast, broccoli and Stilton soup for lunch with oat crackers and butter (I assume they are ok?!). Having jacket potato with homemade baked beans for dinner.
I’ve got a personal trainer appointment on Wednesday night and I’m going to ask about muscle building as I am generally very weak so I think increased muscle mass will help with my metabolism.

@StrongArm, everyone is different and I can't speak for anyone else, but my personal experience has really surprised me in how much my appetite and hunger has changed.

I used to eat massive portions. The same as I'd serve to my 15 stone muscular rugby-playing brother. Or going out and having a large 3 course meal with extra sides and still having room to finish someone else's dessert. Or finishing my dinner and then an hour later having a pizza and ice cream. I mean ridiculous amounts of food.

I did WW and 5:2 and lost weight with both but was hungry. All. The. Time. Thought about food constantly and only managed to lose weight with supreme willpower which was unsustainable long-term.

For me, this has been radically different. I do get hungry sometimes between meals and if I do I eat a snack. But most days I only have breakfast, lunch, dinner and a small evening snack of fruit, nothing else in between (except coffee).

Less fills me as well. At mealtimes I need less to feel satisfied - for example, I was out for lunch last week and had two starters (one of which was soup) instead of a starter and main and I was stuffed! Only had fruit and yoghurt for dinner that evening as was so full!

The old me would have scoffed starter, main with sides, dessert and still been hungry for dinner that evening.

I genuinely would not have believed you if you'd told me this when I started out and as I said I can only share my experience, but you may be surprised at the change in your appetite with this WoE.

Hi everyone

I've decided to cut back on my choc treats to every other day, as it was getting out of hand, and it was offplan too.

Today is a No Choc Day.

I've had:

Gazpacho , apple cider vinegar and ground flax seed
Cheese and mushroom two egg omelette ( half saved for tomorrow) with salad
Greek yog and blueberries
Calves liver, onion gravy, mash, fried mushrooms in butter, steamed kale and two small roast toms
Two oatcakes ( home made so no veg oil) and cheese

I've also bought some nice apples to have with (more) cheese if the sugar gremlins call this evening. I had forgotten till I read this thread how good a combo cheese and apple is.

I love cheese and apples or grapes too. I also do a plate of beetroot, pickled onions, cheese and maybe some cold meat like pork or beef, or naice ham. Its surprising how nice it is, even without biscuits.

Had leftover fajita veg today for lunch, was dds from yesterday, was lush even cold. And steak, med veg and chips for dinner.

I have also found my appetite reduced massively on this woe, I probably eat half the amount I used to and am rarely hungry.

@StrongArm

Also remember you can treat a sugar craving with a bit of sugar. Just don't overdo it!

Agree diet drinks are a bad idea.

I find a bit of dark chocolate does the trick!

An old slimming world trick was a muller light with raspberries or strawberries with grated dark chocolate on it for a low syn pudding, no reason not to have a full fat natural yoghurt, with raspberries and a bit of grated chocolate over it to hit the spot.

And mascarpone with grate dark chocolate and/or strawberries

Ooh I like those ideas!
Had no need of any sugar yesterday but will bear in mind when the craving hits...

Styletryle- I've been using a Joe Wicks book a lot recently as it has mainly easy lower carb recipes. Tonight I'm making the orange chicken with broccoli (smack me if I start saying little trees..). The recipes are for one person but should be easy to expand for more. I see he has a family cookbook too but the pictures look pasta-heavy.

@Styletryle

☹️ sorry you're feeling like that.

We didn't really change our evening cooking much. It's generally meat with rice and a plain leaf salad. I have always liked anything by Nigel slater (who has a good attitude to butter and cream 🙂) especially 'real fast food' which is a lot of stuff you can do within 30 minutes.

We have always eaten separately from the kids in the evening. They would not go for our high spice menu! I still give them a basic rotation of pasta, fish fingers and chicken, and fruit. I have reduced their carbs and increased their yoghurt a bit.

Remember this isn't keto. You can still eat pasta just reduce it a bit. Try to cook with rice sometimes and increase the meat/ veg in things you already cook so you can reduce the carbs.