Why We Eat (Too Much) Thread 5

[TheLeadbetterLife]

Happy New Year regulars, lurkers and newcomers!

Welcome to thread 5 of discussion, encouragement and advice inspired by the book Why We Eat (Too Much), by Dr Andrew Jenkinson.

The basic principles of this "diet" (it's not one in the traditional sense, as it's meant to be a permanent set of changes), are as follows:

• cut out ultra-processed food
• massively reduce sugar, carbs, refined flours and wheat
• eat a wide variety of vegetables, whole grains and fruit
• eat full fat dairy and other healthy fats like extra virgin olive oil
• improve the ratio of omega 3 to 6 by eating greens, fish, eggs and grass-fed meat, and cutting out ultra-refined seed oils

Important lifestyle changes include getting plenty of rest, relaxation and sleep, as well as taking a moderate amount of exercise (or more, if you like that sort of thing).

You don't need to count calories (in fact, you shouldn't), though it may help to count carbs or glycemic load, at least to begin with, until you get the hang of it.

Some of us share recipes by following each other on Copy Me That - www.copymethat.com/recipebox/the-leadbetter-life/6661160/

As well as the book mentioned in the title, the principles are similar to those espoused by the likes of Rangan Chatterjee, Robert Lustig, Tim Spector and Michael Mosley.

There are many successes on this thread, and the main thing is that we are aiming to make permanent, sustainable changes to adjust our weight set-points downwards.

Join us!

I'm so envious of those of you who just love to exercise. I've always hated it and do it entirely out of obligation to my health. I wish I wanted to do more.

@50FootWaveI've been doing 16:8 for years, I don't even consider breakfast as a meal now, I just have a cup of green tea before I go out running then eat at 1pm. It isn't part of this WOE as Words says, but it isn't a meal I miss and if it means I can eat my almonds and cashew nuts later in the day instead I'm happy. Not that almonds or cashews are part of this WOE either in fact I probably shouldn't be here at all, but I do stick fairly religiously to the non refined flour part and I eat a LOT of omega 3 products. I have to in order to make up for my nut habit
Leadbetter exercise isn't for everyone and if you haven't found a sport you love it's difficult to get motivated. I love runnng and cycling as they are outdoor sports but weight training leaves me cold, and as I'm 56 and menopausal, body and bone strength are far more important than cardio.

@TheLeadbetterLife don't forget that you exercise when gardening too - I know I feel more tired after a day in the vegetable garden than I do after a 50km cycle ride! The Hadza tribe in Africa very rarely do sport, they sit whenever possible, the women walk around 7500 steps a day and dig for roots, that (and no processed food or refined flour products) seems enough to keep them fit.

Sitting whenever possible is definitely my preferred mode! I don't know, I'm not lazy - if I have a project on or need to be on my feet all day for work (as was the case when I used to work in TV) I seem to have endless stamina. I just loathe working out.

It's a mental, rather than a physical problem. When I have a lot on (as is the case currently), taking time out to exercise makes me feel a bit panicky. And I haven't been gardening either, due to workload. I've never been one for routine, I seem to prefer to work in bouts of intense focus and activity, followed by long rest periods. Doing the same thing day after day drives me bananas and I can't stick at it.

Thank you, @samthebordercollie, good to know it's become a daily habit for you. It certainly helps with curtailing the evening snacking!

Doesn't it just @50FootWave ! That alone has been an eye opener as I never ate much breakfast before. But my evening snacking/ eating too much habit was stalling my weight loss I think.

I've done a few 19 hr fasts and could do a complete day now. Never thought I would say that! And , coincidentally or no, my weight loss has resumed since I started giving it a go. The Fastic app is good for motivation I have found.

I feel great doing the 16/8 or 17/7 as well as this woe. Much more mentally sharp too, which is a huge relief. I thought I was losing my mind. And there is dementia on both sides of the family...

Another day in the city today, so have some leftover chicken and other bits for a cold lunch on the go, as well as a jumbo sized flask of black coffee!

I got some first of the season gorgeous Yorkshire rhubarb at the weekend and suddenly had a yearning for crumble yesterday. I made the topping with oats, melted butter,and a tiny quantity of sugar. It was lovely! Rhubarb was stewed briefly with star anise and grated ginger. Yummy.

Leadbetter. I think intense activity followed by periods of rest is probably very natural for us, and as I'm sure you'll know, is very similar to pre-industrial work patterns. It was only the 19th c factory system that imposed regular artificial clock-bound routines as opposed to those dictated by the weather, personal inclination and natural cycles.

I too was fascinated to read the accounts of the Hadza hunter-gatherers who, unlike my preconception, do not do much more exercise than a modern office worker. It does sound to me like you do get a lot of exercise in your life generally, even if it isn't in a strict routine.

I wish I could be less hide bound in that way, and more like you. But I do find it's easier for me to keep to a routine as when I deviate, things can get chaotic quite quickly and I find that very stressful. I am an all or nothing person, alas, and that isn't going to change now!

Isn't this thread great. It's our only little corner of Mumsnet with lots of like minded people. I love it.

Have a good day all. Lots of driving for me today and I suspect I will be doing even more sitting around than the Hadza ladies!

It's a lovely spot, @Words, I agree! And I am finding the 16:8 to be quite a relief, in that it just closes down that option of snacking in the evening. A bit like stopping drinking did - there was no grey area, so no wobbles, no internal negotiations. As you say, just clarity.

Sounds like you have a busy day but are well-prepared! And you have reminded me that I have a terrifying amount of frozen rhubarb in the freezer to deal with. I am going to try your recipe, and I did see a good one for rhubarb chicken, so that's my weekend plans sorted. My DP has an allotment - every year I feel overwhelmed by the glut of whatever he's growing - this year, with this WOE - bring it on!

@TheLeadbetterLife alas I am of no help to advise with exercise - other than agree with @Words in terms of do what comes easiest (including doing nothing!), and don't worry. It's not the weather for gardening (well, not here at least!) - it can wait! Keep those cortisol levels down!

I know some people here have mentioned this WOE helping with the meno? My biggest symptom so far has been aching joints, and I'm def noticing some relief.

Enjoy your day, everyone.

@Words

Doesn't it just *@50FootWave* ! That alone has been an eye opener as I never ate much breakfast before. But my evening snacking/ eating too much habit was stalling my weight loss I think.

I've done a few 19 hr fasts and could do a complete day now. Never thought I would say that! And , coincidentally or no, my weight loss has resumed since I started giving it a go. The Fastic app is good for motivation I have found.

I feel great doing the 16/8 or 17/7 as well as this woe. Much more mentally sharp too, which is a huge relief. I thought I was losing my mind. And there is dementia on both sides of the family...

Another day in the city today, so have some leftover chicken and other bits for a cold lunch on the go, as well as a jumbo sized flask of black coffee!

I got some first of the season gorgeous Yorkshire rhubarb at the weekend and suddenly had a yearning for crumble yesterday. I made the topping with oats, melted butter,and a tiny quantity of sugar. It was lovely! Rhubarb was stewed briefly with star anise and grated ginger. Yummy.

Leadbetter. I think intense activity followed by periods of rest is probably very natural for us, and as I'm sure you'll know, is very similar to pre-industrial work patterns. It was only the 19th c factory system that imposed regular artificial clock-bound routines as opposed to those dictated by the weather, personal inclination and natural cycles.

I too was fascinated to read the accounts of the Hadza hunter-gatherers who, unlike my preconception, do not do much more exercise than a modern office worker. It does sound to me like you do get a lot of exercise in your life generally, even if it isn't in a strict routine.

I wish I could be less hide bound in that way, and more like you. But I do find it's easier for me to keep to a routine as when I deviate, things can get chaotic quite quickly and I find that very stressful. I am an all or nothing person, alas, and that isn't going to change now!

Isn't this thread great. It's our only little corner of Mumsnet with lots of like minded people. I love it.

Have a good day all. Lots of driving for me today and I suspect I will be doing even more sitting around than the Hadza ladies!

It's a good point Words. I've been wondering recently if I might be a bit ADHD, as I have a lot of the characteristics, but maybe I'm not so much neuro-diverse as more in touch with my hunter-gatherer roots.

Doesn't help when in an ideal world I'd be able to get up at 6am, run 5k then stick to a regular desk job. I'm sure I'd have a hell of a lot more money, at any rate!

Here's the flourless crumble topping recipe:

https://www.copymethat.com/r/NWtKicRVX/oat-crumble-topping/

I didn't use anything like the recommended amount of sugar. Probably about 2 tablespoons.

Rhubarb chicken sounds interesting 50. Do share a recipe if you'd like.

Having reduced chicken stock this eve with sliced pak Choi, spring onion, mushroom and a cutted up hard boiled egg added in. It sounds ridiculously wholesome doesn't it. Main thing is it tastes nice!

(And is also light, for I sinned today with an m and s cream and jam scone. )

Leadbetter, I think what's ideal for one person is hell for another!
It's about finding what suits I think.
It's taken me over half a century to realise this, however...

Thank you @Words for the recipe.

Here's the chicken curry www.waitrose.com/content/waitrose/en/home/recipes/recipe_directory/r/rhubarb-chicken-curry.html

I'm tempted to slow cook it, seeing as it uses thighs.

Ah, what's one scone if it hit the spot. Hope you enjoyed it! Cutted up egg made me laugh!

Morning! Loving the cutted up egg.

Leadbetter, I am terrible at routines as well. I just get bored and start thinking that I can do things very quickly so I don't need to start yet, and then wind up not doing them because I run out of time.

Last night I had lamb chops with baked slices of roast potato, lemon, garlic and feta, which was delicious. Slight fail, though - there were 4 lamb chops for 2 adults and 2 kids, and when I got them out they were tiny. I wound up doing fishfingers for the kids instead. Today's plan involves salmon, although I'm not sure quite what I'll do with it. I've been trialling swoodles - swede noodles bought from Tesco. They are very nice but they somehow don't really fill you up, even with coconut milk/prawns/peppers/broccoli etc stirfried with them.

Oops, I mean sweet potato, not roast potato.

Hello! Thank you all for keeping this thread going - it’s such a big help. I’m still struggling to get back on the wagon after derailing at Christmas…there’s always some birthday or event or another excuse…

I’m determined this week and have managed a few days without any processed food or sugar (other than 85% dark chocolate). But I know it will take awhile to get everything out of my system so I won’t crave junk. It really goes to show how addictive this stuff can be. Before Christmas when I was 100% on plan, I never craved things like crisps or chips. And 70% chocolate tasted too sweet to me. I can’t wait to get back to that point!

Down 3 lbs this morning overall, but the scale is still moving up and down quite a bit.

I'm genuinely fascinated by how I can feel real hunger cues now instead of my usual RAGING SUGAR MONSTER NEEDS FOOD NOW default setting. If this is how thin people feel all the time, no wonder they are thin!

Hi all

Life has been getting in my way here, half term and birthdays and work events.

Did quite well sticking to things over half term but the scales didn't show that which is disappointing.

Was out late with work last night so had to have grim sandwich and crisps on the train. Oh well, that's life and a rare event.

Took on plan pack up out to work on Tues (200 mile round trip) but did have some pancakes that evening.

Need a good weekend now to give me a boost! I feel better and like I have lost but scales are stubbornly sticking

Well done everyone on sticking with it. I know it's disheartening when the scales don't reflect the effort, but it does pay off in the end.

Thanks for the recipe 50!

I am feeling overfull this morning as I ate far too much last night. All on plan, ( grilled steak, greens, fried mushrooms, a roast Tom and greens, then rhubarb oat crumble, because it was there ) - just way too much of it. I don't have children and live very quietly really, so I can entirely please myself over food choices. The solution is in my own hands!

I was hoping that the 17/7 thing had cured me of eating too much, but clearly still a work in progress. I am feeling a bit unsettled gênerally, I think possibly because of the awful news from the Ukraine. I don't watch TV news often, but do listen to R 4 pretty much constantly, as well as the World Service at night. I should maybe listen to something a little more soothing for a while.

Morning everyone, lovely to meet some others and hear your stories, so thank you for sharing.

I'm still plodding along, avoiding wheat and sugar and processed foods. Gave blood yesterday and just had a banana after, avoiding the tempting array of crisps and KitKats!

Still not weighed yet but will no doubt be too curious to resist soon.

Sending supportive vibes to those that need them, and wishing you a very happy Friday.

Good morning everyone. I’ve come on to thank you all for your support. Today is the 1 year anniversary of me feeling so crap I made the decision to quit sugar. Tomorrow is the anniversary of actually doing it.

So in the last year I have had
Zero chocolate, sweets, cakes, biscuits (except water biscuits with cheese) fizzy drinks, squash, fruit juice.
I have severely limited:
Crisps, processed foods, takeaways
I have cut down on wine but that’s the only alcohol I now have.

February I put on a pound, I think it was crisp related and it being a rubbish month so I’ve given them up for lent and lost 2lb already.

I’m 3.5 stone down on a year ago so it’s been slow, I’m still in the obese category bmi now 31 as opposed to 39 so I’m happy with that.

Thank you thank you thank you, this thread has helped so much.

@Billybagpuss and I have come on to say WOW and CONGRATULATIONS! Happy 1 year sugar-free anniversary - what an incredible achievment, you must be feeling really proud.

After only a week I am already noticing changes - less aches in my joints, sleeping better, less disordered hunger spikes.

You have totally motivated to stick with this for the long-term, not just for weight loss, but all-round health and well-being.

What a great post, thanks for sharing.

Incredible work @Billybagpuss, congratulations!

Thank you 😊

Amazing and inspirational @Billybagpuss! Thanks for sharing.

Brilliant work@Billybagpuss ! What an inspiration!

@Billybagpuss that's fantastic! 👏👏👏
It may be slow and steady but it's undoubtedly more sustainable weight loss than many 'diets' offer. Your one year of no sugar is impressive - I can happily give up most sugar (with the exception of 🍷 at weekends) but chocolate abstention would be hard.