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!

@JesusMaryAndJosephAndTheWeeDon hello 👋🏻

Hi folks!

I'm trying to start adopting the basic principles even though I haven't finished the book. I need to use up some of the stuff in the house and organise my meal planning/supermarket shopping before I am 100% on it.

I'd be very grateful for any tips.

I really need to lose a stone and a half, but ideally more. I've had success low carbing in the past but find it a bit too restrictive long term and end up regaining weight, I'm hoping that this will be more sustainable and I will be able to recover a more healthy set point.

Oh and I'm in my 40s no obvious peri-menopause symptoms but age is definitely against me!

Hi everyone!

Jesus, my best tip is to have Greek yoghurt/double cream and frozen berries in the house, so that if I get hungry at an awkward time there's always something quick to grab.

Another, I've never tried any sleep supplements, that's v interesting. Sleep problems are a fairly new issue for me - I've always had a problem with reading late, but I used to turn the light off and fall asleep quickly even if I'd read until 2am. Now I turn the light off and lie awake. It dates to when Covid started, definitely! I've been working on clawing it back this week, though - instead of 2am I put my light off at 1 two days ago and 12.15 last night. Baby steps. I did lie awake for a bit but I'm hoping that will improve.

I haven't quite started back on the plan yet - I had to finish the packet of chocolate gingers because no one else likes them. However, I'm going to get my shopping in and start properly tomorrow. I've got a new Roasting Tin cookbook with lots of new options. Where are we on things like quinoa or cous cous - yes or no?

Quinoa yes, it's a seed, couscous no, it's a refined grain

Thanks sam!

Hello all, just a quick question- has anyone else lost access to the app? I much prefer it, but can’t sign back in as forgotten password and there isn’t a re set prompt. Weird!

I was automatically signed out by the way, didn’t log out myself.

Morning All

A chocolate frenzy came over me yesterday evening. Scarfed down half a bar of Lindt dark choc with hazelnuts. Not sure what came over me - the willpower just wasn’t there!

I wasn’t hungry for my dinner either, and just ate it because it was there. Did restrain myself to half the meat portion I would normally have, but anyway all a bit weird.

Not especially stressed, though am a bit tired as not getting quite as much sleep as I usually do these last three weeks. Maybe that’s it.

Have a good day everyone.

Still can’t get back on the app by the way!

How odd about the app words. Try unistalling it?

My weight IS NOT BUDGING. So frustrating. Yesterday I had greek yogurt and raspberries, feta and beetroot, jacket potato and chilli. Have also been naturally eating 10am-6pm window with no snacks. Went to the gym twice already this week. But NOTHING. Still the same as last week.

I know it's a way of life and not a quick fix, but I really do need to get some weight shifted, I have a holiday in June I would like to be a lot lighter for!!!

@angeltattoo are you counting your carbs? I know some people do okay on this diet without counting, but I find I have to be quite strict with them to lose weight. I try to get below 80g per day.

What you've posted there strikes me as quite carby - beetroot, potato, fruit, and did the chilli have beans as well?

I try to make my vegetable intake minimum 50% leafy green or cruciferous, partly to keep the carbs down and partly to increase omega 3. Other than a small portion of raw oats every day, we only have starchy vegetables or grains with our meals when we eat out, which is infrequent. We quickly got used to evening meals being just protein and greens and don't feel hungry.

Hi everyone, I’ve just read the book (and some of your threads) and I’ve been avoiding sugar, wheat and processed food/oil this week. At the very least, giving up sugar and eating more veg should be healthy, whatever else happens.
Forget to weigh myself on Monday but the scales today are very scary and confirmed that I have a huge amount to lose to get to a healthy BMI - more than 5 stone. I seem to be the living proof of the ever increasing set-point theory. Have any of you managed to lose a large amount over time?
There’s also one thing I’m confused about: how long did you do each stage for before moving on to the next one? Maybe I wasn’t reading properly but I can’t see any concrete advice apart from don’t rush.

Welcome @MsMarple!

I had already, via similar diet plans, got to what was effectively stage 4 by the time I read the book, so I kind of went backwards and started to put more effort into relaxing and sleeping (if that isn't a contradiction in terms).

What I have found is important is forming habits, so that now I can't see myself ever going back to the way I used to eat. Maybe take each stage at your own pace, to avoid being overwhelmed and giving up? If the first stage is easy, move to the next one, and only move on once you feel you've got the hang of each one.

Thanks TooExtra I normally have full fat Greek yogurt in as DH eats it regularly. In fact I had some with a couple of prunes for a mid-morning snack today, I don't normally eat breakfast so Greek yogurt may become a regular fixture for a quick breakfast.

Thanks @TheLeadbetterLife - I’ll stick to Stage 1 for a bit longer then. It has seemed ok so far, but I’m off work this week, so the real challenge will come with packed lunches and avoiding quick fix sugar when I’m tired and it’s late. Sleep is also going to be a major problem as there aren’t enough hours in the day as it is so maybe I’ll get the food sorted first…

[quote TheLeadbetterLife]@angeltattoo are you counting your carbs? I know some people do okay on this diet without counting, but I find I have to be quite strict with them to lose weight. I try to get below 80g per day.

What you've posted there strikes me as quite carby - beetroot, potato, fruit, and did the chilli have beans as well?

I try to make my vegetable intake minimum 50% leafy green or cruciferous, partly to keep the carbs down and partly to increase omega 3. Other than a small portion of raw oats every day, we only have starchy vegetables or grains with our meals when we eat out, which is infrequent. We quickly got used to evening meals being just protein and greens and don't feel hungry.[/quote]
Thank you! Good point, I haven't been counting carbs, just cut out bread and pasta and avoiding oils and processed stuff. Bit you are right, beans, beets and spuds aren't going to help. Bugger.

Just had eggs mashed with butter for tea. Not a carb in sight. Still fat but maybe it takes a bit longer

Chicken livers sautéed in fennel-y lard, with Brussels sprouts for dinner here.

Have some of that, B12 insufficiency.

Back on the app!

Welcome Ms Marple.

Mussels in white wine for dinner here. Mr Fishy said they were coming to end of season so I decided to give them a go. Not cooked them myself for years. Very tasty!

Another stressful day in the city tomorrow, if I can make it there through the howling gales we are promised. Cold chicken salad with olives and roasted toms already sorted to take with.

Because of my ridiculous chocolate blowout last night, no treat at all this evening. Not even one tiny teensy weeny little dark square. That makes me sad.

Keep safe tonight folks if you are in the path of the storm.

@angeltattoo fwiw personally I find that not all carbs are equal. I am fine with rice, but potato bloats me up just like pasta does so I ration it in the same way.

.... and I am fine with spuds and rice in moderation, but bread in any quantity, especially cheap stuff, gives me horrible indigestion, as does anything with large amounts of flour like a very thick roux- thinner ones are ok.

Interestingly I allowed myself some French bread with dinner yesterday. I never craved it before but found I was salivating at the thought of it. When it came to it though I left half - didn't enjoy it.

It's all trial and error - and tastes and preferences do change the longer we stick to it I think.

I will admit I am still eating bread, but only a small amount. I'm quite restricted on food already due to intolerances. I make 1 small loaf per week of wholemeal organic seed bread, I may try cutting it out for a bit and see how much it makes a difference. I know it doesn't bloat me - I've tested food intolerances & am definitely fine with this in that respect but it could be stalling weight loss.

If you're ok with potatoes, leek & potato soup is nice, filling, cheap & easy. With or without cream/milk, & you can make it smooth or chunky. I like it chunky personally.

I'm having creamy leeks & mushrooms over cavolo nero & rice tonight for tea.

@Words I definitely agree about taste changing if you stick to something. When I was a child I absolutely hated carrots & really struggled to eat them, I had to mash them up into my potatoes, gravy etc just to get them down. I certainly wouldn't eat a raw carrot, it wasn't until I got to university & the other students ate them & I realised they were quite a healthy snack (& cheap!) so I decided I was going to make myself get used to raw carrots, so I forced myself to eat a little bit of raw carrot every time I was cutting some up for a meal. I like them now.

The Doctor's kitchen podcast this week has an interview with Dr Megan Rossi about the Diversity Diet. It's an interesting listen (if you can stand the ads Words, having listened to it in the UK instead of France for once there are a lot more adverts there!) and regarding changing tastes, your tastebud cells are renewed every 1 - 2 weeks so it doesn't take long to get used to a new way of eating, such as giving up sugar, for example.

Interesting about taste buds sam. We haven't given up sugar, but we have massively reduced it, and now find that sweet things are often too sweet.

When I make a pudding I use about a quarter of the sugar in the recipe. Though I only make puddings when we have guests, and I sometimes wonder if they find them terribly bland.

Ooh that's interesting Sam . I will try to have a listen.

Stuck to plan yesterday and good news at this week's weigh in. Pound and three quarters off! I wish I could think in kg when it comes to my weight, but the habit is so ingrained and my maths so deplorable...

Had a bit of a revelation also, and wondered if anyone could identify with it. I am an all or nothing person and this means I can swing from extreme to extreme very easily. I've always felt secretly ashamed of this, regarding it as a fundamental character flaw I need to fix.

Well, at the ripe old age of 55 I have realised it isn't going to change. My challenge is to harness all that energy and channel it into keeping fit and healthy. I don't manage moderation in anything very well, so I have decided just to focus on being extremely dedicated to my wellbeing!