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!

No, I just use the tinned mackerel as it's cheaper and keeps for longer. I choose the one tinned in brine.

@Tiredandbored thanks for your reply. I like the tinned stuff too but not sure if it counts as UPF?
Anyone else have thoughts on smoked fish?

Most food is 'processed' to some degree, if it is tinned, frozen, heated, but this isn't the same as ultra processed food: Tinned fish (tinned most vegetables and fish in fact) are fine: The benefits from the omega 3 in the mackerel far outweigh any processing involved!

Tinned food is effectively just cooked and sterile. It's not processed as such. You can do it at home in a glass jar, in theory.

I'll go for the tinned mackerel fish and research the smoked version then. Thanks for the advice

OK, I am officially on board, so hoping to share here for moral support and advice. (and wow I'm missing sugar!)
Weighed in at shocking 19st4 (I'm 5'11' - it's not a great look) before embarking.
My first question: any good recipes for bread substitutes that sticks to the rules of WWETM? Or is there anything breadlike that can be purchased?

I eat the black rye bread that you buy in brick shaped sliced loaves. I think they are ok.

I tend to just have bread every now and then these days and I bake it myself. I also sometimes have cheese biscuits instead as on the whole no sugar in them but you have to read the labels.

Hope you guys don’t mind me sharing but I’m shedding a little happy tear. Today I am not obese. My bmi just dropped below 30 for the first time in over 20 years and when I started this last year it was just below 40.

I do think my mindset is different this time, it’s about health not weight and I think that’s the difference. @Skylarking953 the first 2 weeks were the hardest with no sugar then it becomes easier to substitute without then wanting sugar as well. The sweet things images have finally reduced to almost nothing, you know when you see chocolate cakes floating around in your head? (Or is that just me?) It took probably 9 months for them not to be accompanied by salivating. It’s no wonder diet culture is so bloody hard.

Welcome @Skylarking953 - a formal one this time now you're officially on board.

Re bread, Leadbetter posted this recipe for slow cooker bread, subbing the SR flour for spelt flour. We reckoned that 'ancient grains' like spelt are less bad than highly processed alternatives:

It's rather good, and freezes well:

https://www.copymethat.com/r/0QJwDV8vs/slow-cooker-mozzarella-and-herb-soda-bre/

@Billybagpuss that is FANTASTIC!!!

Well done, what an inspiration

I agree on the health benefits. Haven't felt this good for years. Really fit and well. It really is worth the early sacrifices isn't it.

Well done, @Billybagpuss ! I want to be you! I'm about half a stone off.

@Skylarking953 ryvita is ok as well, I think.

That half stone for me took ages I’m only losing around 1-2 lb a month, but that’s ok. I’d far rather this than be another author of the I lost 5 stone and put 7 back on thread.

Ps @picklemewalnuts keep at it you’ll get there

So True!

@Billybagpuss congratulations! Wonderful news 😊

@Skylarking953 for the sugar craving I recommend a very small amount of sugar (I actually used a half teaspoon of sugar when starting out but a square of chocolate would do) and a big on-plan snack like cheese or cured meat. That helps your body's need for some sugar but stops you continuing to eat sugar because you're hungry if you see what I mean?

That's a good idea, Aria!

@Billybagpuss congratulations!

That is great @Billybagpuss, huge congratulations!! It is so important to recognise these milestones for the achievements they are, that is such a brilliant point for you to reach, amazing!!

It is great when you're happy to share them on here as we can celebrate with you and it encourages us to keep persevering with this WoE.

Thank you so much everyone, I was really pleased I was still 29.9 bmi this morning even after too much wine last night (bet it catches up with me tomorrow). It usually takes a couple of weeks for it to be reliably at the new goal.

Brilliant, Billy, well done! That’s amazing.

Quick update on things with me: been back on track and really enjoying eating like this again, it just makes me feel better in myself when I'm eating well. I have lost about 4 pounds since getting back into it again, but I'm not worrying too much about the weight loss as I know from past experience it will come.

I'm having to be a little more creative with my meals due to the price increases. Eggs are featuring much more to replace the more expensive protein I used to have, such as fish and grass-fed beef. I've also rediscovered my spiraliser and am using that on vegetables to bulk up my meals cheaply.

The holidays are always harder with the kids at home and needing to make them lunches as well as dinners. So many foods aimed at kids that are quick and easy to make are all UPFs and based on bread.

Well done, @Tiredandbored .

I've not even looked at the quality of my meat.

I try and do veggie meals a couple of times a week.

Veggie chilli, and spicy bean casserole, are always favourites here.

I've got an excess of carrots, so may make a carrot, sweetcorn and cashew loaf (like a meat loaf, not like a bread loaf!).

Could somebody post a link to thread 1 please. I have just finished the book on audible and now bought the actual book as I enjoyed it so much. Would like to read all the threads but can only find 3,4 and 5.

One thing confused me. Grass fed beef is better than grain fed because omega 3/6.
Dairy is fine but surely cows milk comes from cows potentially fed grain?