Why We Eat (Too Much) thread 6

[TheLeadbetterLife]

Whoops, we let thread 5 get away from us a bit there...

I'm going to boringly copy-paste the previous thread opener, because it's too hot to be imaginative.

Welcome to thread 6 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!

Hi @Words

I think the thing for me about this plan is I can control it. Previously there was no rhyme or reason to my weight gain. I didn't eat very much, or very unhealthily. From a calorie counting perspective you would have expected me to be fine but I wasn't.

Now I know exactly what to do to get slimmer and how long it will take. I can choose the balance between food choices and weight loss that works for me at the time. It's ok if that varies at different times.

I think that's a long way of saying don't feel bad about your weight gain. It's just part of the ups and downs of life.

Hi, can I join in please? I haven't read the full thread or the book, but have read Rangan Chatterjee's 'Feel great, lose weight', and am currently rereading that.

It being right before Christmas and also my birthday, I will not be starting this before the new year. But I sort of intend spending time looking for a few recipes in the meantime.

I do have a couple of questions if that's OK. My partner does most of the cooking, and is obsessed with calories. So uses spray oil, low fat everything, and UPF is fine if it's not too high in calories. How do you manage if you have to eat different foods to your partner for your main meal? This is honestly the biggest thing that's stopped me experimenting with this.

And also I'm a bit worried that any slips/treats will send my weight set point thing (can't remember the lingo) right back to wear I started. Please reassure me that isn't the case? I can accept that I might need to avoid the daily crisps, chocolate and bread, but will I be able to have the occasional slice of cake? It's a bit depressing thinking about never having these little treats again.

Hello @ScottishBeth

I can't speak to the partner issue, as I live alone, but you definitely want to be avoiding all those things you list.

Re treats, the best advice is to play it by ear I think. We're all different and have different tolerances. It's trial and error. Treats are absolutely fine after a little while, but you may find your tastebuds alter and the treats don't hold the same appeal as before.

Just observe how you respond, and adjust accordingly if possible. So if one square of choc leads to a three bar binge then it's back to the drawing board.

I'd advise being fairly thorough to start with in cutting out the wheat, sugar, UPFs and low cal stuff, then see what happens.

This eating plan is deliciously indulgent when you get into the swing of it.

Welcome on board !

Hi @ScottishBeth !

Could your partner be persuaded to read the book? It's really important to understand how bad UPFs and things like seed-derived cooking oils can be, I think. Regardless of weight loss, those things are terrible for health in all sorts of ways.

If your partner likes podcasts, the first series of A Thorough Examination also explains the damage that UPFs do: podcasts.apple.com/pt/podcast/a-thorough-examination-with-drs-chris-and-xand/id1625865924

I think the main thing with this diet is to change your mindset and understand what the body really needs, and what is actually bad for it. For example, your body needs fat, it doesn't need sugar.

Having been doing this for nearly two years now, my partner and I have completely reframed the way we think about food, and the new diet is now an ingrained habit. This means that when we go off the rails a bit (and we do, often), getting back on them is much easier.

I can't speak for everyone in the thread, but we still eat plenty of treats in this house. Remember, this isn't keto - you're not going ultra low carb. I'd say we follow the eating plan about 80% of the time in terms of amounts of carbs, but we're pretty strict on stuff like UPFs, eating whole foods, lots of vegetables and avoiding things like sunflower oil.

At the moment I'm making lots of treats ready for Christmas, but because I'm making them from scratch I hope they won't be as kamikaze as buying from the shops. I'm also adapting the recipes where I can. For example, in all the sweet things (Christmas cake, Christmas pudding, mincemeat, chutney etc) I reduce the sugar content. I replace plain flour with either 50% or 100% wholegrain spelt flour, to increase the fibre. I add more nuts to e.g. Christmas cake and I'll decorate it with homemade marzipan, rather than icing. Small things, but I like to imagine they will make Christmas food marginally healthier, and the bonus is that adding nuts and spelt flour improves the flavour. I can't stand shop-bought mince pies - they're so sweet and claggy.

All that said, it's admittedly a lot of work, and I do it because we take the whole twelve days off work for Christmas, to properly rest and rejuvenate. It seems worth it to have lots of good things to enjoy for two weeks.

If Christmas for you is only a few days, just enjoy it as normal and be mindful of the fact that once you start eating more carbs / UPFs, you'll crave it.

Thank you both for your replies! That's really helpful.

And yes, to start with I'll think about avoiding wheat, sugar and UPFs. There are lots of meals we have which will probably be fine (or only need minor adjustments, like changing the oil). I think I'm going to sit and have a proper chat with my partner about it all.

I'm a bit worried as I think I've been bought a large amount of really good shortbread for Christmas! I saw a box from a village shop in Scotland. I do love their shortbread but will just have to hope there's a long date on it. Avoid it altogether for a month then have one little bit every few days for the next 10 years! Haha!

Just out of interest what cooking oils do you use?

I use extra virgin olive oil, butter and lard ( yes really)

Had my cholesterol checked a few months ago and the ratios of 'good' to 'bad' were excellent.

As Leadbetter says, the book is a really good explanation, though not all of us agree with all of it ( For example, he vetoes nuts as high in Omega 6, but some of us feel the health benefits outweigh that. )

It's easy to adapt recipes. I eat pastry as a treat but not regularly, so today I made the filling for this pie, and may put mashed pots on top instead of pastry.

It tastes delicious :

www.copymethat.com/r/aRmScomdk/creamy-chicken-ham-and-leek-pie/

Some of us share recipes on that app- it's great - have a nose around!

Here's the link :

www.copymethat.com/recipebox/the-leadbetter-life/6661160

I also use butter and lard for cooking, and sometimes olive oil, though I tend to keep that for cold use, or stirring into Italian sauces near the end. Mainly this is because I live in Portugal and all the olive oil in the shops is extra virgin and strongly-flavoured. I do make sure that I eat extra virgin olive oil every day, in some form or other, as it's extremely good for you, especially for the heart.

If you want to cook very hot, lard or clarified butter (or ghee) is best, as it has a high smoke point.

I also had my cholesterol checked about a year ago, and my levels were great.

@Words, good to see you back again. I was doing really well but I have lost the plot this week, bad choices and I can't seem to get myself back on track. Nothing too major, but not sticking to plan. However, as others have said above, this is a long-term thing, and no need to panic, I will get back to it.

I have eaten bread a few times this week and really noticed the side-effects. I am due to go back to see the diabetic nurse this week, I am hoping to get bloods taken and see whether (leaving the last week aside) the intermittent fasting/low carb has had an impact.

Has anyone had an invitation to join the Zoe project? Mine came through this week and I'm just debating it.

Hi @MerelyPlaying - I signed up to be notified for the Zoe test but haven't heard anything yet. Let us know what you decide.

I really like the info on the emails they send - very much in line with this woe. It's worth enquiring just for those!

Morning all. You can tell I am back on it- spamming the thread as of yore!

First week has recorded a respectable 1.25/pounds off. I've a feeling this extra weight will take a while to shed though with Xmas looming on the horizon. Never mind. There are naice chocolates in the house. They will remain unopened till Christmas but then... I say no more.

What is everyone planning food wise? I'm cooking for a couple of friends as usual. We share the cost and decide what we want, then I cook it. We considered goose but it's ridiculously expensive so went for some local venison instead which works out pretty reasonably between three, and is an interesting change. One person insisted on Yorkshires ( which I have never been able to perfect!) so those will be ready made.

Then some fishy starters and some way off plan chocolatey bombe things all from Booths, for pudding. And cheese, obviously.

I have at last tracked down oatcakes without sunflower (or palm) oil - the poor orangutangs, as well as being off plan - but they are ludicrously expensive ( Duchy) . Need to start making my own again.

I get dinner cooked for me so I don't know what I'm getting but I'm just grateful I don't have to do it! My sister has lost a couple of stone this year and I know she is keen not to overdo it, but her husband has been buying all sorts of stuff. Usually I take a contribution of food of some sort but we have just agreed that I'll bring some wine. We always end up with far too much food.

I have discovered there's a separate discussion thread about Zoe so I won't spam this one, I have signed up and should get the test kit in March.

Oh and well done on your weight loss, @Words

Morning all! Hi @Words that's a good start.

I am nearly back on track but I am cheating by just not having eaten much the last couple of days so it may not last.

Evening everyone, nice to see action on the thread again.

We’ll be either four or six at our house for Christmas, and we always go all-out (there will be food for an army because even when our guests have left we’ll be relaxing until twelfth night and eating delicious things).

Glazed ham, game pie, pickles and coleslaw on Christmas Eve (and salt cod croquettes as a nod to the Portuguese tradition), turkey and all the trimmings for Christmas lunch. I’ve made a cake, figgy pudding, mince pies, marzipan, sausage rolls, pate, crackers etc. There will also be cheese.

I feel no guilt in the slightest, most of it is made from scratch and I can’t wait.

That sounds amazing Leadbetter!

<Googles 'flights to Portugal' > I can always leave cooking instructions for the other two, can't I

Made a big pot of this Italian peasant soup yesterday - without the bread. It's one of those dishes greater than the sum of its parts. Tasty cheap and filling. Also Good for You and On Plan. What's not to love? I added chorizo this time too.

www.copymethat.com/r/IX1gM8MCz/rich-mans-poor-mans-soup/

I did a freezer stock take last weekend. So many prehistoric lumps of protein! Sausage casserole, goat stew or similar and casseroled chicken thighs will shortly be on the menu chez moi.

Ha ha, we are clearing out the freezer too. We had ragu bolognese for dinner yesterday, it’s goat curry tonight.

Trying to be as low carb as feasible before next week’s feasting. Luckily we have a coeliac coming to dinner on Sunday so we don’t even have to make excuses for the lack of bread on the table.

Duck here tonight, another revelation from the stock take.
Merely Medieval, looking at the dates, rather than full on prehistoric too.
Roast potatoes or possibly Dauphinoise ( I am not as low carb as Leadbetter) and green veg.

It is ridiculously hard to completely get back on track. Despite knowing just how much better I feel on this WOE. I moved house and lost the knack entirely. Although so far only a very little weight gain. For Christmas we are having tofu (I know I know but it's a favourite- a sticky black pepper thing). I need to revise the whole thing again and take notes. It seems out of reach weirdly

I understand completely @stilldumdedumming. I've found I just need to wait till I am in the right headspace again, and in the meantime, try to minimise any damage if possible. Just keeping away from UPFs will make it easier to get back on track when the fog clears.

It's a really great sign that you've not gained much, well done.

Is it getting back into cooking from scratch that's the issue or something else? Disrupted routine from the move? ( I find I can fall into bad routines as easily as good ones.)

I can absolutely confirm, just over a week back on plan, that it's really worth getting back to. And the benefits ( clarity of thought, motivation, energy, better sleep, no bloating, improved mood, feeling of wellbeing) return surprisingly quickly.

I wish I didn't have this self sabotaging streak in me, but I do. I am just learning to accept it and learn to manage it.

This plan is so compelling once back on track, it is easy to pick up again, when the dial turns to positive again, and it will

I’m following with interest. I made all of these changes a few years back and lost a lot of weight. I’ve always been a keen exerciser so that’s never been an issue but after a year of stop start with injury my portions are creeping up and white bread, sugar, pasta have all crept back etc. I really need to get back on it in the new year and the link you’ve posted will be great for some new inspiration.

@words. I think it's the UPF thing. Once that creeps in, it's a downward slope. Weirdly it started with supermarket oat milk I think. And then from there. I'm a massive massive people pleaser (this is a ridiculously hard habit to break), but I only have one other person to cook for and he will eat anything I cook and yet I feel like I'm depriving him! Arghhh

Don't feel bad @stilldumdedumming. Those foods are deliberately designed to be addictive. I'm sure you know this, just saying

Maybe get Christmas out of the way first. If you end up with some off plan leftovers you don't want to discard, consider freezing them if you have room.

Then perhaps get together a week of indulgent old favourites you both enjoy and are on plan?

If you need inspiration, there are plenty of ideas on the recipe site linked in the first post, ( health warning, most but not all mine are strictly on plan - some are treats, others I adapt) or just ask on here - there are a fair few keen cooks on this thread.

I’m afraid I use my profile on Copy Me That for all the recipes I collect, not just the on-plan ones. It’s pretty obvious which are which though.

I've lost it in the last week or so - bread, mince pies, chocolates, cake and so on. I had friends visiting who brought stuff with them and I hate waste! I am just accepting that the next week or two won't be on plan, I am spending Christmas away with family so I can't be too awkward about what I eat, and anyway I am not going to say 'no' when offered stollen bites, chocolate etc!

I will get back on plan after 28th December when all the outings, visits etc are over. As soon as I start eating bread, pastry etc I find I am craving food again, I know I am much better not eating this. Don't worry @stilldumdedumming, I am sure you will be able to get back on track soon.

I got sent a mini-hamper from a client, I have taken out all the sweet stuff and I'm going to take it to the food bank collection point when I go into town. Wish I had done that with the mince pies, I have just had one and it's horrible but I can't donate the rest of the box now it's open. I am much more conscious now of whether I am actually enjoying something, rather than eating for the sake of it. We can do this!