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!

When I gave up sugar my verrucca’s, that I’d had for more years than I care to remember and I just put down to spending so much time around swimming pools, disappeared within 6 weeks.

Wow Bagpuss! We are sort of aware that sugar is bad for us, but it's crazy what a difference cutting it out can make to all sorts of unexpected things. Veruccas was one I wasn't expecting..

My psoriasis is definitely still there, but I have only been doing this for 10 days and it is noticeably better - which is surprising. I will report back after another couple of weeks...

I'm clawing my way back on the wagon. I've returned to recording everything I eat. I'm cutting out the excessively nice stuff, because I've put on piles of weight. I suspect it's because I was combining this WOE with chocolate.

So it's back to slimming world for now, but with full fat yogurt.
When I've lost the crucial 4lbs and kicked the chocolate, I'll add the nuts and unlimited cheese back in.
Then the ryvita...

And try and keep the cakes and chocolate completely off the table. Thing is, there are three birthdays and a homecoming in the next 6 months.

What do you do about birthday cake? Anyone have a suggestion?

Re birthday cake I just have a very small slice.

Less than perfect day here.. we were trying out a few new traybakes at work today and I had to test the samples.. I had a sliver of each (around 5/6 in total.. I just wrote it off as lunch and moved on. Had dinner as normal and not beating myself up about it. It's the nature of my job that I will have to allow for things like this so I will have to make it work. 🤷🏻‍♀️

Hello all. Not doing very well. Away tomorrow to my special place so hoping it will work its usual magic.

It must be so hard with your job Opensesame! Sounds like you did great under the circumstances.

Hope the magic works Words.

I think I'm going to have a very unhealthy weekend. I'm resigned to joining in with pizzas tomorrow as simplest option for group of adults and kids but I'll try to have more veg, less pizza. Plus 2 days with likely quite a bit of wine but again will try to stick to small amount of red.

Have a lovely long BH weekend all.

@Aria999 when facing that birthday cake remember the truism that all the taste is in the first few bites. After the first bite it is very diminishing returns.

I allow myself three bites and discreetly leave the rest.

Much admiration @Opensesame1

A sliver of each and writing it off as lunch is a perfect solution.

i wish I had your self control !!

Sorry that was for @picklemewalnuts

Had my Cholesterol test results today, three months after giving up sugar, dairy and gluten.

i have had very high Cholesterol for years and can’t take statins.

The results today showed a marked reduction in my LDL and Triglycerides 💃🏻💃🏻

Thanks @sleepraptor!

That's amazing @Lapwingslore .. I love seeing what health benefits people are having as well As the weight loss!

I am trying to look at it as more of a long journey than a "wagon" to be on or off.. it helps keep the binge urges away if I'm not in all or nothing mindset. It's inevitable that i will mess it up as I go.. im only human and it has to be sustainable for me in the long run so I won't be beating myself up for the odd slip.. I want to put it aside and move on!

Today there were another few bites of traybakes. I also had rice cakes, creamcheese, banana and honey for breakfast and a baked potato with bacon and coleslaw and salad for lunch. I wasn't hungry at dinner time so just had a latte..

Trying hard to join you on the AIP @lifeissweet but really struggling to give up coffee.

What has been your substitute? Are you still drinking tea?

Good news about your blood tests, lapwings!

That's all helpful advice about the cake, and I totally agree, the first mouthful is the one that matters.

Today I had a somewhat off plan day by SW standards, but I think it was almost ok by This woe. I had a mini tart- say 1/4 of the size of a standard mince pie- and a single after dinner mint. Apart from that, no wheat etc. so not a disaster. Tomorrow will be better- I have provisions in the form of a box grapes to keep me happy on a 3 hour drive.

I'm drinking loads of herb teas, and less coffee. I use a pint glass for the teabag, and find it pleasant at room temperature as well as hot. I don't like the fruit teas, they tend to have hibiscus in them which makes them slightly bitter/dry. Peppermint, licorice, camomile (definitely needs to be weak, so big glass) are my favourites- I drink them in combination, so two bags in a pint glass. Yum.

This is my BIGGEST problem. I was a 3 coffees in the morning before I could get going person. (And I'm now wondering whether that was the problem)

I'm not trying to replace it, really. I won't find anything that hits the spot. I drink peppermint or green tea as a hot drink and don't try to pretend it's the same. I just need fluid first thing. It's getting easier as I get used to breaking the 'get up, coffee machine on' routine.

Amazing about your cholesterol! This is helping us in so many hidden ways. I think that is far more motivating than weight loss, in a way.

I know that processed foods are meant to be avoided, but does that men anything shop bought? For instance, Tesco has a chilli bean fresh soup with the following ingredients:

Tomato (54%), Mixed Beans (15%) [Red Kidney Beans, Haricot Beans, Black Turtle Beans], Cooked Rice [Water, Rice], Carrot, Potato, Tomato Purée, Red Pepper, Tomato Juice, Onion, Rapeseed Oil, Salt, Smoked Paprika, Garlic Purée, Oregano, Cumin Powder, Parsley, Black Pepper, Chilli Powder.

The rapeseed oil is way down on the list and all the ingredients are recognizable. It would help me to have a few heat and eat type things for when I am short on time. Might there be anything vegetarian that would be permissible? I'm really hungry at the moment and feel like I might have broken my appetite, as even protein and fat doesn't fill em up for long.

@lifeissweet I received an order of these infusions today tearex.co.uk

They are not cheap but I like the Redcurrant and Raspberry one and I think they may help reduce my coffee habit.

Can I ask if you have any recommendations for an Autoimmune Protocol cookery book. I am shopping tomorrow and am really floundering to know what I can and can’t eat.

Ooh. They look really good. I think that's the problem with fruit tea, isn't it? It's all smell and no flavour. I may join you!

I am using this book: The Hashimoto's AIP Cookbook:... https://www.amazon.co.uk/dp/B07V5K7742?ref=ppxpoppmobappshare

It's American, so the recipes are in cups and there are a couple of odd vegetables in there, but there are some good things. There is a parsnip and lemon Houmous recipe that is actually really good (I put a tonne of garlic in it!). It's good as a starting point anyway just to give some ideas of what is allowed and what you need to replace.

For American recipes just get a cup measure. After that it's super simple.

@tencent personally I am fine with the all recognizable ingredients store food

I think if everything else is strict in your diet, @tencent , that soup is ok. Thing is, that's probably only a tablespoon of oil but the book says that oil stops you processing the good oils. There was a paint analogy, something about not being able to paint the wall with the delicate good fat colour, because the bad fat has been sloshed about first.
It looks really easy to replicate with olive oil, and keep in the freezer.

Do you have a pressure cooker? If so:
Fry off all the ingredients except the beans/rice/tomatoes until the onions have softened a little. Basically you are making a very well seasoned sofritto (?).
Add the dry beans and rice. More than cover with stock or water, and tomatoes on top. Pressure cook for 40 mins. Let the pan cool before opening. You should have lovely soup that freezes and reheats well. Add water to get to the consistency you prefer.

I weighed in this morning.. I have 1.5lb on.. 😢

Not sure what to make of that. Other than the 2 days where I had then bite sized pieces of traybakes I have been eating really well. If anything I potentially have been eating very little as I'm just not hungry the same as I used to be! Hoping it's just a blip and will come off again next week.. 🤞🏻

I dont think bite sized pieces of Traybake could cause 1.5lb @Opensesame1 .

My experience is that my weightloss is a roller coaster. Lose two lbs, put one one, stay the same, lose three lbs. i am sure much of that is hormonal, fluid levels etc.

For the first time ever in my life, I don’t let the wobbles worry me. I am 16lb down in 16 weeks, so my weight is going in the right direction.

Hopefully for you this is just a blip. Stick to the rules as much as possible and this WOE will work.

Thanks @Lapwingslore! My usual response in previous years would have been "f*ck it" and eat my way through the next week.. I have genuinely enjoyed the last few weeks of this WOE though so I'm not even tempted to throw in the towel. I just need to remember this is a long game and not get too hung up on the scales!