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!

Sorry to read so many are having a tough time of it. Sending strength!
I'm not doing well either. It's a steep learning curve and having reflected on it a bit I think I can see where I'm going wrong and it's proportions rather than just quantity. Just because something is not processed doesn't mean I can eat it until I feel sick! Just because it's mostly vegetables or technically on plan doesn't mean I can/should gorge on it.
I've been trying to practise the mindful eating methods. I can identify the point at which I'm full, but I hate food waste and carry on regardless. I need to change my cooking style and either cut down the portion in the first place or freeze half for another day.
I'm sure many have overindulged this weekend and I'm not alone in feeling bloated, uncomfortable and disappointed but I'm kicking myself!

Feeling like serandipity has brought me here. So waving and asking if I can join you.

Decided on the 13th January (all Christmas goodies gone) that this year had to be my last year of dieting. I was so sick of losing and gaining the same two stone, year after year, after year…..

So I decided to cut sugar, wheat and dairy from my diet. None of them random choices, I react to both wheat and dairy and have extremely high Cholesterol. I have long wondered if my sugar habit was actually impacting my Cholesterol.

Am not sure why, but the determination has been solid in the three months since and I am now 15lb down. With another 15lb to go.

Talking to a friend last week she recommended the AJ book, which I listened to avidly at the allotment this weekend. I then curled up with MN last night and up popped this thread.

So much useful information, so many tips and perfect timing !!

I am on page 7 reading through your posts and just feel uncomfortable lurking without at least saying hello and if possible contributing.

Hello @Lapwingslore

I am now 13 months sugar free (except for wine, and worry I’m now drinking more wine)

I do feel so much better, I’ve lost 4 stone, I’m now borderline not obese anymore, looking forward to that day. The weight loss has slowed since November, but is still maintaining or slightly losing each month so I figure the set point is adjusting itself. Since Christmas my downfall has been peanuts and more wine than usual. I’ve stopped buying peanuts they’ve always been a bit of a disaster for me and have been lurking around the alcohol threads as I worry that as it’s my only source of sugar now I’m gradually drinking more. I’m going to stop keeping a bottle in the fridge during the week when we get back from holiday.

Hello lapwing! That's good, Billy, and a good spot about the wine. I haven't really done any of the denial stuff yet, I've been all about reintroducing full fat and nuts. I've seriously reduced wheat, I suppose. But have eaten oats in its place. Hmm. Not a great start. Really need to get a handle on the sugar.

Checking back in - hello, lapwingslore, welcome!

Back on things today with a brunch fry-up. Bacon, eggs, mushrooms, onion, tomatoes and spinach all fried in butter. Then I had an apple to distract myself from the Lindt bunny lurking in the corner.

Wow @Billybagpuss 4 stone is amazing and inspirational.

Alcohol has never been an issue for me. I am terrified of it. Both my parents were alcoholics and both died horrible deaths, far too young. I am scared that somewhere in me there is a regressive gene just waiting to be lit.

Sugar has always been my nemesis and I am not ashamed to say I was and inside still am, an addict.

This isn’t the first time I have tried to address that addiction, but I would like it to be the last.

I am sure that you are right about your sugar cravings potentially driving your Wine habit. I always think of sugar as a devil sitting on my shoulder trying to find my weak spot, with me having to bat him back every time he tries a new trick to get me to indulge.

Have you tried salted almonds instead of peanuts? They are supposed to be better for you and I find I can eat just a few instead of the whole bag of peanuts I could happily indulge in.

@TooExtraImmatureCheddar

Checking back in - hello, lapwingslore, welcome!

Back on things today with a brunch fry-up. Bacon, eggs, mushrooms, onion, tomatoes and spinach all fried in butter. Then I had an apple to distract myself from the Lindt bunny lurking in the corner.

I have a Lindt Bunny too, as well as a Walter the Sausage Dog.

I am sitting here nursing a cup of coffee (and who doesn’t like chocolate with coffee) wondering which of the local children I could donate them too

@picklemewalnuts

Hello lapwing! That's good, Billy, and a good spot about the wine. I haven't really done any of the denial stuff yet, I've been all about reintroducing full fat and nuts. I've seriously reduced wheat, I suppose. But have eaten oats in its place. Hmm. Not a great start. Really need to get a handle on the sugar.

Are we not allowed to eat Oats?

I only eat twice a day and my breakfast is always a bowl of porridge with berries.

I would be gutted to have to give that up.

Oats are ok in moderation, I believe. My concern about oats is that I'm here to make maintenance sustainable after losing a lot with slimming world. For me, cutting out an already limited amount of wheat but replacing it with a more generous allowance of oats and rye might be a bit risky. So oats are probably fine for you, but might just be another opportunity to overeat for me!

It's a balance. I'm introducing foods I wasn't allowed on SW, but I can't afford to overdo it until I'm really sure I've removed the wheat/omega/sugar.

I'm a couple of pounds up at the moment, but feel that I can't blame this WOE so much as the chocolate and cake that have snuck in the last two weeks. I'm at risk of eating the worst of both worlds at the moment- full fat and nuts, along with a few treats that belong in neither plan!

@picklemewalnuts you've summed up perfectly what my concerns are too here:
"I'm at risk of eating the worst of both worlds at the moment- full fat and nuts, along with a few treats that belong in neither plan!"
I seem to have fully embraced not counting calories and going back to full fat dairy, but still overdoing/indulging in chocolate, wine and even bread (and I feel terrible on it, so so bloated and uncomfortable). I'm not sure why I've slipped so badly, other than the fact these things have been bought for me and I don't have it in me to bin them. But surely people manage that live with others!!

Well tonight (along with two Cadbury's Creme eggs) I had a small sweet potato and lots of salad with some Mexican beef. So half good and half bad.

I have one Creme egg left, then all temptation will be gone so I'm not stressing about it.

Back to meal planning, methinks. And I'll post on here for accountability, if you don't mind!

I have ryvita and hard boiled eggs, so that's a start!

Back home yesterday after a week away and 4 lbs up this morning . I'm sure some will be water weight but will be a good test of weight set point to see how quick it comes off. I had bread 2 or 3 times, no sugar until Sunday (and only a little), and chips/fries 2 or 3 times. Unfortunately I drank wine nearly every day because on holiday and I'm sure most of it will be that.

After giving up sugar for Lent I'm trying to find a way to reintroduce chocolate without falling into the addiction cycle. I think my rules may be two squares of dark chocolate at lunchtime, one week day with none, and one weekend day with a little more or a piece of cake or something. Not sure whether that will be an ok balance but will give it a go.

Everything I read/ listen to is reinforcing that nuts are good. I'm wondering if Dr J isn't actually saying don't eat nuts, just that need to eat them in a balanced way to balance Omega 3s and 6s. I think seeds are generally better than nuts but I can't remember if he says seeds are "good" or not. Only have the Kindle book so will need to have a look.

Also, there was a really useful link on one of the previous threads to a website that gave the nutritional data including omega 3 and omega 6 amounts on searching for any food. My laptop broke so I've lost the link - does anyone remember what I mean and have the link please?

I'm quietly reading the old threads, @sleepraptor , so I'll copy it when I come across it.

@sleepraptor

Back home yesterday after a week away and 4 lbs up this morning . I'm sure some will be water weight but will be a good test of weight set point to see how quick it comes off. I had bread 2 or 3 times, no sugar until Sunday (and only a little), and chips/fries 2 or 3 times. Unfortunately I drank wine nearly every day because on holiday and I'm sure most of it will be that.

After giving up sugar for Lent I'm trying to find a way to reintroduce chocolate without falling into the addiction cycle. I think my rules may be two squares of dark chocolate at lunchtime, one week day with none, and one weekend day with a little more or a piece of cake or something. Not sure whether that will be an ok balance but will give it a go.

Everything I read/ listen to is reinforcing that nuts are good. I'm wondering if Dr J isn't actually saying don't eat nuts, just that need to eat them in a balanced way to balance Omega 3s and 6s. I think seeds are generally better than nuts but I can't remember if he says seeds are "good" or not. Only have the Kindle book so will need to have a look.

Am also really interested in understanding the position on nuts and seeds. I often eat salted almonds as a treat, sprinkle my salads with Super Seeds and sprinkle my porridge with a nut / linseed mix.

Perhaps too much?

On the chocolate front have you tried the M&S Single Origin - Ecuador bar. A real treat at £2 which lasts me a week.

Hello All. I am hoping to join back in. I have spotted some familiar usernames, well done to you all for staying on it and your fantastic results.

Was doing this woe a while back but completely fell off and ate the wagon. Back on it since yesterday. Have purged the cupboards and the grocery shopping is done. Going ok so far and I'm loving the cheese eating.

Finding I miss a fizzy drink and keep going to the fridge to get one. Going to try sparkling water or does that count as processed if it's not naturally sparkling?

Bought cream there and must get strawberries on the way home. Will have a bowl after the gym.

Mind if I join you all? I have been quietly lurking on the other threads for the last few weeks while I read the book and got my head around it all. I now have covid and am stuck at home with some spare time so I figured this is as good a time as any to begin!

I have no small and taste seems to be on the way out so hoping the tastebuds will adjust quickly to the lack of sugar/sweet.

For a bit of background.. I previously lost 4.5 stone on slimming world (and gained heavily disordered eating habits). I have gradually regained 3.5 stone over the last 4 years. I run a cafe and make cakes and tray bakes as part of my work so I spend the majority of my time surrounded by food I shouldn't eat! 😂😂

In the last 12 months I have done quite a bit of work to repair my relationship with food, with my body and how I view myself. I feel like I am finally in a position to come at this final change to my way of eating to hopefully reduce my weight and increase my health at the same time!

These threads have been very inspiring and I love reading what everyone else has been eating!

Today I have had:

2 scrambled eggs with a slice of bacon and sorinkle of cheese
A dozen blueberries

Porridge oats with milk, a teaspoon of honey and strawberries and blueberries
Full fat Greek yogurt with cow and gate fruit purée

Steak pieces, mushroom and onion with Philadelphia cheese and half a pot of Asda root veg mash.

Joining in , just bought this book !

Hello  for all!

So listing for accountability, not because it's a good example, today I have had:
Oats with milk and cream.
Hard boiled egg
Cold Turkey, carrot and cashew nut loaf, oat cakes and ryvita with butter.
Creme egg 
Bacon, sausage, baked beans, egg, tomatoes and mushrooms in blue cheese.
Options hot choc.
Two cans diet cola 

Your day looks far better, @Opensesame1 !

Still, tomorrow will be better. The chocolate is all gone. If the cola and hot choc were the only things I was doing wrong, I could probably live with that till later in the year!

Your food sounds delicious @Opensesame1 especially root vegetable mash, one of my favourites.
I'm doing well at identifying where I'm going wrong, but that's about as far as it goes. I find breakfast and lunch so difficult, more so breakfast. Have picked up some Greek yogurt, maybe some overnight oats will be a start.

@Heartbeats0708

I use Lebneh which is a bit thicker than Greek yoghurt but similar with my lunch aswell, I sprinkle on zaatar which is really nice! Makes it a bit more filling and has fab probiotics in.

Lunch was salads- beetroot, celery/apple/carrot with yogurt as dressing, hard boiled eggs, bacon, a small handful walnuts, and a knob of goats cheese. I had a popcorn bar mid afternoon.

Dinner will be more of the celery/apple salad, chicken kebabs and whatever salad stuff I can magic out of an empty fridge. I think I'll make some wedges from a jacket potato, as my family will have naans with it.

So today will have been pretty good. Just the popcorn/fibre bar and the can of diet cola to be embarrassed about!

I've planned the rest of the week too, which always helps me.

Hi @supafish and @Opensesame1 welcome!

@NowYouListenToMeFella I think I would drink fizzy water (if I liked it lol)

@sleepraptor , @Lapwingslore the general consensus on here is that nuts are ok; the absolute amount of omega 6 is low and they are really good for you.

@Words , @TooExtraImmatureCheddar sorry you are both having a hard time. Bereavement is awful. I hope you have some support in real life too.

I finished the last of the illicit bakery goods today so hopefully back on track now. Think I have put on about 3lbs but I stopped weighing myself as too depressing 😳

I weighed in today and am holding steady.

Has anyone had the 100% cocoa? I'm developing a taste for it! I could imagine swapping across from dairy milk, special occasions aside.

Today has been ok (I think?)

Breakfast - porridge with strawberries and blueberries

Lunch - leftovers of last nights dinner! Followed by half a punnet of grapes..

Snack- the other half of the punnet of grapes.. 😨

Dinner - late dinner tonight as I won't have it until almost bedtime but I'm going to have cabbage and bacon fried in butter with some cheese...

I didn't intend to have as many grapes. I know fruit isn't supposed to be eaten in huge quantities but I suppose it's better than going offplan. I have a very sweet tooth and have completely cut all sweeteners all at once (previously drinking 3/4 caramel lattes and 3/4 cans sugar free fizzy juice per day) so going cold turkey on that has probably caused the overeating of grapes! 😂

Don't want to speak to soon and jinx myself but I'm not missing the chocolate/wheat etc as yet! It's only been a few days but overall my food has been lovely and I have the fridge well stocked with meat and fruit and veg so I won't be tempted to deviate!