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!

Awesome news @Billybagpuss that's fantastic.

Well done sticking with it for a year, that’s amazing and 3.5 stone loss is amazing too.

I am getting back on the wagon (again) after half term and for lent but it is so hard for the first few days. Unfortunately I have a cupboard full of sugary snack for the kids which are calling me but I am doing ok for the moment.

Just checking in to say I am in Frankfurt for a long weekend visiting friends, and let’s just say I am eating like a German. It’s going to take a while to recover from this.

How often does every one weigh themselves?

I changed my eating habits for health, the weight loss was a happy side effect but I have been weighing daily. I’m thinking I might try and switch to weekly just as I want to be normal. I’m sure skinny people probably don’t even have scales let lone use them as much?

I weigh in every day and track my weight (I've got some cheap connected scales that connect via bluetooth to an app so it's easy). I like to keep to a BMI of under 20 and weighing in every day definitely makes me more accountable regarding food intake, particularly on Mondays when I often weigh in heavier due to a little wine and crisp consumption over the week-end!

Morning everyone. And Guten Tag, Leadbetter!

I used to weigh once a week but now do so a bit more frequently, in the hope it might keep me accountable. I enter the values on my Fitbit.

Weight static this week. Still also doing the 16:8. ( which is often 17 or 18) - and really feeling the benefits. It does encourage you to listen to your body. I did a very long hike on Saturday - (such glorious weather- spring is definitely around the corner) But found I was genuinely really hungry yesterday so ate more than I anticipated and fasted for fewer hours than I planned. Which is how things should work I guess.

Even though the scales haven't moved this week, the overall reduction in flab over the last month is very noticeable. Nearly all my newly bought, smaller size trousers now need belts.

Sam - I can only dream of a bmi under 20! I will be triumphant to get comfortably in healthy range. Nearly four gone and just under a stone to go.

Have a great week everyone. We can do this!

Good morning everyone, wherever in the world you may be!

Regarding weighing - as a previously obessibe weigher I have set myself the challenge of not weighing once for the whole of March. I know what I was when I started this WOE, and I'm curious to see what the results will be. I'm in the mid 14's, and need to be in the low 12's, so that's my formula.

@Words - I feel a similar change in my body shape, clothes seem baggier, and my aching joints (which I think are meno related) are def improving. Well done on losing almost four stone, that's incredible.

@samthebordercollie I need to check my BMI range and use that as a guide for my healthy weight. Seriously impressed by your dedication!

I did almost blow it at the weekend - stressful row with DS and I almost made some toast (my number 1 comfort food after pasta), but I had a banana instead. Goes to show I still have a very long way to go in dealing with my emotional triggers re food.

I need to get out for a good long walk today, wasn't as active as I normally am! And yes, spring is on the way!

Billybagpuss, that's amazing weight loss, well done! 3.5 stone off is brilliant. You must have been so consistent to have managed that. Did you give up bread/wheat or just sugar?

Leadbetter, have fun in Germany! holidays don't count

Words, all your new clothes being loose means that something is working! I wish mine were. I have a bad habit of buying the smallest size I can possibly squeeze into and telling myself it'll fit properly soon, and then I can't wear it because it's so uncomfortable.

I weigh myself two or three times a week - on mornings where I remember to do it before I have a cuppa! If I start not weighing I start to cheat.

I've been reasonably good over the weekend - I was out on Friday night and I only realised afterwards that the cocktails probably had syrup in them. Will stick to wine or gin and slimline next time. I've had very little sleep again, though, so another thing to work on. Scales haven't moved yet but I think that's to do with stress and lack of sleep - 7 yo DS has a procedure today under general anaesthetic, so I've spent the weekend panicking and lying awake for hours. It is a very routine thing, though, and he should be fine.

My appetite is reducing again, though - I'm finding it much easier to last between lunch and dinner without snacking, even when dinner is late. Hope it shows in my clothes/on the scales soon!

Morning All

Thanks for the encouragement and well done 50 on avoiding the toast. Impulses can definitely be retrained. I had some very sad news yesterday about the sudden death of an old friend which previously would have led to a food binge and/ or too many glasses of wine. Pleased to say that thought never occurred to me and I am allowing myself to feel the sadness cleanly, as it were.

I am going to take some hours out today to go for a walk and reflect - a much more sensible way of dealing with it I think.

Yesterday I invented an oaty banana thing, inspired by the flour -less rhubarb crumble. Just jumbo oats, melted butter, chopped dates, mashed banana, vanilla essence, a drizzle of honey all mixed together and baked for about 20 mins. Surprisingly tasty. I know my way around savoury cooking mainly, sweet things not so much, so was quite pleased. It has to be served with a generous helping of Longley Farm double cream though.

Morning everyone. @TooExtraImmatureCheddar sending positive vibes your way, and hope you DS is ok. And that your sleep returns to its normal pattern - lack of sleep always messes with my food choices.

So sorry to hear about your friend, @Words, I will be thinking of you today. A reflective walk is a fine idea. It's cold and blustery here, but bright blue skies - I hope you're ok.

And that oaty concoction sounds incredible. So glad you added the 'and cream' at the end!

I've been making a very thick, very smug sounding kale soup. With loads of tins of pulses added, plus grated cheese, the spoon practically stands up.

Had a swim this morning and now have a busy work day - wishing everyone a productive/restful day, delete as needed!

Words, so sorry to hear about your friend. Hope you’re ok.

Morning everyone. How is everyone doing?

I seem to have a voracious appetite at the moment - sticking to the WOE but can't seem to control eating! I am trying to go with the flow and I expect it's just a blip, but anyone else had this happen?

Morning Everyone, and thanks for the thoughts. The shock has subsided somewhat but nevertheless a timely reminder that 'it's later than you think'. His parents are both in their 90s and frail. I can't imagine what they are going through.

It's reminded me to do that thing, send the invitation, make the call, drop someone that email. You just never know.

Also to gently look after ourselves as much as we can, which is what we are all supporting each other to do here.

Go with the appetite 50! Are you still doing the fasting ? If so, maybe shelve that for a little bit?

I too have noticed far fewer aches and pains. I had a very painful arthritic toe 18 months ago. ( Oh the glamour) Now pain free - good diet, also I suspect the fact I am considerably lighter putting less strain on my joints is also a factor.

Quick question: family birthdays. It's DD's birthday and I have cake-related questions. The trouble is the sheer amount of cake! She's got a cake for today (Colin the Caterpillar), and then she's having a sleepover on Saturday and wants a homemade cake in the shape of our border collie for that. We've also got a cake to take to an activity tonight, although the organisers haven't actually answered my email asking whether it's ok to take cake in these days. The upshot is that there could be significant amounts of cake kicking around for the next few days until it's all eaten. If it was one cake, one day, I would have a teeny sliver. But I don't think I should have cake for 3 or 4 days running...and I'd rather try homemade cake than M&S cake even if right now I really want Colin the Caterpillar cake . What would you do in this situation?

I meant to say, 50Foot, I have hungry days too - usually when I'm pre-menstrual. Stick to approved foods but eat to your hunger. If you try to restrict when you're hungry you're risking binging on something un-approved.

Compromise: I am in McDs with the kids and I have only ordered a latte. This is self restraint in action! But I might succumb to a tiny piece of cake when we get home.

Great work Tooextra. Sounds like a busy few days ahead!
How on earth does one make a border -collie shaped cake? (Glancing down at my slumbering border collie).

Am away to the wilds the week after next, can't wait. It's self catering, so no food problems, and weather permitting, lots of hiking.

The mornings are so noticeably lighter now, and the curlews and lapwings are back on the moors now, which lifts the spirits also. May the weight melt away this spring too!

@TooExtraImmatureCheddar - I feel your dilemma. I think your compromise was a good one, and as holistic and kind as we are all trying to be with this WOE, there are occassions when we want the cake. And I think that's ok! Especially if it's a special birthday. So well done on working through the choices, I think that's a great success!

We have a wedding to go to in April, and I'm just trying to be as zen as possible. I don't drink, so that helps, and anyway, it's a wedding, right?! Get a grip!

Thank you for the advice re appetite - it seems to have calmed down, now. I think hormones are to blame; they are all over the place at the moment.

@Words - glad to hear you are feeling a little better, and taking solace in the little things, and nature. And a win for the small things, like less achy toes!

Wishing you all a wonderful day - I really need to get some fresh air today, and will do my online weights class at lunch time. DS is at school and DP has gone into the office - the silence is paradise!

PS @TooExtraImmatureCheddar hope your DS is ok? Sorry if I missed an update somewhere.

Hello, may I join you. I need to do something about my weight that is sustainable long term. I have read the book but have a question. Are lentils, chick peas etc OK? Also spelt flour? Can I use that? Sorry if its been covered somewhere else.

Spelt is 20:1 omega 6:omega 3 and wheat is the same so probably that is out.

Lentils are 3.7:1 so much better but chickpeas are 25.9:1 so probably best avoided. Although the total amount of omega 6 could be compared and there is much less in chickpeas than in sunflower oil for example.

Popping in as I'm about a third of the way through the book. Will go back to the start of the thread and see what you all think!

I've been on slimming world, and need a new way to eat for maintenance. I could lose more weight, but the most important thing is to find a way of maintaining that doesn't leave me spending all day obsessing about food. I also want to remove the dodgy food substitutes I've been having.

What's the biggest thing you've found out? I've realised on slimming world that bread is the enemy, sadly. I see nuts are controversial here- I've been having nuts as the fibre boost. I'll have to reconsider when I get to the end of the book!

The biggest thing…. Some things don’t require any willpower. Swap your cooking fats, chuck some flaxseed in everything, eat lots of oily fish and grass fed red meat, get into some habits with what you eat for breakfast and lunch that is easy and fits the plan.

More willpower needed to keep carb portions small and keep away from wheat and refined sugar but that gets easier as time goes on.