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 used to do 5:2 and on the 2 fast days I ate my 500 cals at 8pm. By 7pm I was 'Hangry' but it worked for me, I dropped 5kg in 6 weeks.
I used to run and exercise as normal on fasting days.

I went out for lunch yesterday and somehow found myself eating pizza. Better planning required. At least I didn’t go the whole hog and have a pudding.

Back on it for Monday morning.

Afternoon all! I've been lurking on the thread for months now, determined to catch up on the messages before I join in the chatter properly.

Had a pretty messy Christmas, with my little ones full of chicken pox and every other nursery illness going. So healthy eating really went out of the window. I haven't put back all the weight that I had lost last year, so at least i ddysgu in better shape than I did a year ago.

I've set up a CopyMeThat profile, so the random person who may have just started following you is me! I'll transfer my saved recipes onto it shortly. I tend to follow a Mediterranean Diet way of eating, which works well with the principles here

Welcome @AIBConsiderate!

It's all gone a bit quiet... how's everyone doing? If anything like me, a mixed bag!

I'm slowing grinding back into a proper routine, but this week wasn't the spectacular return to healthy living I had in mind. I'm getting there though.

I love January I have to admit, after the excesses of Christmas I love getting back on it and renewing efforts.

I lost 5 pounds in the first week and 2.5 in the second, so I expect things to slow down now that the easy weight has dropped off. I keep thinking that I've been good, then remembering the grazing on the kids scraps that I've been doing. So a little bit of bread etc has been getting through!

Also, I made the absolute best roasties (with a twist) that I've ever had! It uses extra virgin olive oil www.themediterraneandish.com/crispy-smashed-potatoes/

I followed up my 5.5 lb lost with 1.5lb this week so half a stone so far. Very pleased with that. Finding the motivation for January from somewhere. I think less socialising and being back to normal routines helps such a lot.

Yes, other than the weather (even here it's cold, though nice and sunny), I like January and the sense of renewal that New Year brings.

I've realised in the last couple of days that I need to make much, much more of an effort to reduce my stress levels. I don't have anything particularly stressful going on at the moment - just normal shite like broken down car, household repairs - yet I keep catching myself grinding my teeth or feeling tense. I've got into such bad habits over the years, and it will be raising my blood pressure and blood glucose, slowly making me sick and / or killing me.

I'm browsing CBT books and am going to put a lot more of my focus into the stress lowering aspects of this plan.

@TheLeadbetterLife I am a bit like this too. I go around under a sort of cloud of perpetual stress and occasionally notice it and think 'what am I actually stressed about?!'

I have just gotten so used to feeling stressed it becomes the default.

You could try the Alexander technique. I haven't done a refresher on it for ages (no time!) but I did find it very helpful once.

Hope @TheLeadbetterLife & @Aria999 the stress levels come down really quickly.

Not sure if it was on this thread but if not, I just watched ‘that sugar film’ unfortunately I had to rent it but it was good, I was hoping it was on prime. It definitely made me think about what I eat again.

I also took all but a few pieces of my Christmas chocolate to my mums house earlier today so I can’t eat more than a few squares a week. I’ll pick a few squares up next week. Hoping this helps me. I think my meals are generally ok, it’s the snacking I need to address.

I've had an ok few days. Have sacked bread again. Still had a couple of the lurking Christmas chocolates and might have had 2 naice biscuits this afternoon. But have had on plan meals and no breakfast so hopefully not too much damage. Also stressed, got essays for uni, an exam coming up and also got our delayed new years day dinner (fanks covid) on Saturday. Which involves a huge rib of beef I am not sure how I will cook, and feeding 12 people 3 courses. House needs blitzing beforehand, got an essay due in Monday morning and groom who does my ponies when Im busy isn't working so got them to sort out as well all weekend so busy, busy,busy.

Wow @HighlandCowbag that sounds intense! Good luck with the meal!

Hello Everyone

Today is the day. Climbed on the scales and - I have work to do.

I've undone months of good work ( albeit I was losing at a very slow rate) in just six weeks.

So back to what I know works for me.

No alcohol ( except in cooking)
Gradually increase exercise again - go back to gym for short sessions, Pilates tomorrow for first time since the accident, hiking at weekend, but don't go overboard as don't want to hurt myself again
Back on plan, following the rules - might add in 16:8 as that has helped in the past and I can easily miss breakfast
Go to bed early, get up early
Do nice things for myself to reduce stress. Classical music on radio, bathing to relax, lots of fresh air, reading for fun.

It's so easy when one component of this goes missing, for the whole lot to come crashing down around one's ears.

However, I also know that once I put the shoulder to the boulder so to speak, and things start moving in the right direction again, it does get easier, especially when the scales shift in the right direction and that feeling of zingy well-being comes back.

Sounds like we're all getting back into it, slowly but surely.

I know exactly what you mean about the zingy well-being feeling @Words. I haven't got it back yet, and still feel very tired and worn out, but my shoulder is to the boulder.

Actually, I'm wondering if part of the reason I feel a bit crap is that I haven't taken any of my supplements for over a week. I'm going for follow up blood tests tomorrow, and I decided I would stop taking them to see if it gives any insights into what my body is doing re: nutrient uptake.

My supplement intake has been a bit erratic recently Leadbetter. Thanks for the prompt to take everything regularly again.

It's a gorgeous day here. Sunshine really lifts the spirits, in the same way that weeks of rain and grey weather depress them. Regular vit D for me is really essential in the winter.

Hi everyone, I've been lurking for a while but wanted to get caught up on the threads before I joined in :) So much useful advice.
I lost a lot of weight a couple of years ago (3 stone) by low carbing, but a house move in October and all the stresses around that, and then christmas means I now have 1.5 stone to lose 😭

I did try the free trial of the Noom app, but the foods it recommended were so high in carbs, and things like butter were deemed 'red' foods, so I quickly gave up on that!

For me low carb and intermittent fasting works well, and as per the book I am now focussing on the omega 6/3 imbalance. I am taking a fish oil supplement and only cooking with olive/avocado oil and butter.

Anyway just wanted to say hi, and hope you don't mind me joining in :)

Hi everyone! I’m finally getting back on track. Things got crazy busy Christmas with a new job and lots of visitors. I let processed food and sugar slip back in and it has been hard to stop. Not only have I gained back some weight, I have started feeling terrible - aching joints and fatigue that I think are due to inflammation…

I probably need to re-read the book as well as Dr Lustig’s, but for now I’m focusing on just eating unprocessed nutrient dense food again and already feel so much better!

I'm doing my own thing in terms of not really following the plan (or any plan for that matter), but avoiding processed food, cooking with olive oil and taking an omega 3 supplement [and googling about set-points and worrying about it].

I'm not using scales, trying instead to tune into how I feel. I dont 'feel' healthier in any way but my clothes are looser.

Was interested in the conversation about stress. I am very stressed all the time despite having a relatively easy life. I've started yoga, but have to make myself do it, and I dont actually feel any less stressed after. I might even feel more stressed because i'm aware of all the poses I can't do properly because i'm lacking both strength and flexibility.

Yoga stress is a thing

Morning

Yoga stress I am about to find out if Pilates stress is also a thing. First class since I did my back in before Christmas in an hour...

Feeling positive today. I will start posting regularly on here as it helps me with accountability - so just scroll on by if it gets too dull.

Yesterday I had my green smoothie for brunch - not everyone's cup of tea but I enjoy them with kale and avocado. For added weirdness I usually put in a tablespoon flaxseed and some apple cider vinegar ( recommended for gut health.)

For dinner I had what my granny would have called 'beef tea' - and hipsters these days call ' bone broth' - home made beef stock left over from a casserole, followed by a small venison steak, broccoli and leeks. I wasn't terribly hungry, and contemplated not eating at all, but thought that might lead to problems this morning as I will aim not to eat before 1130. Snacked during day on cheese and a couple of Brazil nuts and one square dark choc. ( I might try and knock that on the head this time round, if I can .)

I slept badly, and feel bloated and sluggish and slightly sweaty. As far away from zingy well-being as it's possible to imagine. My clothes are tight. Let's hope the weight melts away as quickly as it accumulated.

Have a good day all - and welcome to all the newbies.

That's a good idea about checking in for accountability Words, I think I'll do the same for a while (and sorry in advance for thread spam everyone).

Had my bloods taken this morning, to follow up the lowish B12 result in the ones I had before Christmas. I'm back on my supplements now, and I'm going to experiment for a month with eating high B12 foods, to see what it does to my numbers.

Had my usual plate of raw vegetables and mayonnaise for lunch, followed by oats, raspberries and yoghurt. For B12, I added a slice of home made pork terrine and pork liver parfait on oatcakes as well. Before Christmas we bought a whole pig from a farmer neighbour, so I have a freezer full of pâtés.

Tonight we're having a cauliflower cheese-style gratin, with spinach and home-cured pancetta (no nitrates!). It's bloody cold here at the moment (though sunny), so we're getting through January with various gratins, done in the slow cooker to save money. Yesterday was pollock and spinach, with cabbage sautéed in butter.

I've had a slice of cheese as well, and will probably have a handful of almonds and peanuts before dinner, plus some dark chocolate afterwards (I'm not giving that up, it's vital for the zinc and antioxidants surely...).

Thank you Nandor for confirming my suspicions!

So Words, is pilates stress also a thing?

Food seems to be going ok. I've tried eating intuitively this week. I've just totted up my calories and was averaging 1000 cals a day. Don't know if thats because i'm in a diet mentality, or that not eating sugar means i'm not on the blood sugar train.

I also noticed I sleep better if I have a decent dinner 3 hours before bed. Any closer to bedtime and I sleep less well, and I cant sleep at all if hungry.

Leadbetter, agree, cocoa is good for you.

Regarding the controversial nut subject (shamelessly lifted rom Dr Mark Hyman whose podcasts I listen too)

Thanks @samthebordercollie, very interesting! I feel like I've read that, or something similar, somewhere before too.

I'm trying to emulate my sister (who is very wise about food and nutrition) and listen to my body more. She eats very intuitively. At the moment I'm eating quite a lot of nuts, and I am craving them somewhat. I was eating far fewer of them in the Summer months.

I'm making an effort to eat mostly seasonal and local fruit and vegetables, so it's a lot of oranges, chestnuts, almonds and walnuts now, as well as the ubiquitous cabbages. In the Summer maybe all the salad vegetables and huge variety of fruit reduces the nut craving. We'll see.

Ooh thanks for the info on nuts Sam I will continue to eat them too.

Wow leadbetter - food sounds amazing, and I can see you've added several pork based recipes to the recipe site- off to browse shortly!

Intuitive eating- I had just reached the point before Christmas when I felt I could actually trust what my body was telling me and if I felt drawn to a certain food, it may well be that I actually needed the nutrients it provided. I think prolonged clean eating really hones this, whilst a processed diet destroys it.

Weirdly I was very drawn to onions when my back was bad. Google tells me they have anti inflammatory properties, which therefore makes sense.

I survived and really enjoyed Pilates yesterday. It was good to be back. I have lost a fair amount of tone and flexibility but am assured it will return quickly. Slightly achy this morning, but in a good way and it hasn't triggered the dreaded back pain, so - no Pilates stress!

Yesterday's food was pretty much the same as the day before, minus the snacks, so nothing to report there. I have made some veg soup for lunch today after my hike, and still deciding on dinner.

Feel very tired still. Slept badly again, despite deploying the full arsenal of fixes: slow wind down in evening, comforting log fire, warm bath with lavender bubbles, valerian tea, and finally various 'relax into sleep' sessions from the Calm App. They did do the trick in the end. Hopefully several hours' fresh air today will promote a better night's sleep tonight.

I was going to weigh in today to see if there's been any change, but absent mindedly started downing the first of my several pots of morning coffee, so will do that tomorrow instead. ( It's always amazing to me how much fluid weighs).

So the shoulder is to the boulder, and - yes, I do think it might be starting to move forward a little.

Very grateful to all contributors on this supportive and helpful thread.