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!

Just listened to the book and found it very interesting. I definitely think stress and lack of sleep have affected my weight so that’s definitely something I need to work on (which comes later in the plan) but for now I’m working on stage 1 which is the giving up of wheat, corn etc.

My only issue is nuts. I have also read Tim Spector and he encourages eating a wide range of nuts and seeds for the gut health so I am not sure how I feel about giving them up.

Like previous posters I am feeling incredibly guilty about the way my children eat. Some days they will have bread for breakfast and lunch and than pasta for tea. I think I need to slowly make some changes to their diet but it’s hard when they are so fussy.

I have eaten so much sugar and rubbish the last few days I am not sure if I am best easing into it or going cold turkey and cutting out sugar and wheat straight away and dealing with headaches etc that will come?

Hi @Itdjgsurchg

If it helps, most of us on the thread still eat nuts without obvious ill consequences.

Happy New Year everyone!
Nuts and seeds definitely OK unless you eat them in the industrial quantity that I was doing: I have to moderate my intake as I love almonds and cashew so much:

I hope everyone had a good New Year: We went to the theatre in Fougères with friends, then back home at midnight to eat oysters, foie gras with fig chutney and fig bread, John Dory, cheese and chocolate fondant: Washed down with champagne, sancerre and red wine: It sounds loads but it was all in very small quantities as the French do, so even though bed was at 3am there was no problem in getting up 4 hours later to do Caroline Girvan and dog walk: I even tried running a little and foot didn't hurt, so pleased about that, recovery has been swift!

Christmas tree down, back on this WOE from tomorrow and hoping that the 1:5kg gain will have disappeared by Friday!

Happy New Year everyone! I haven't posted in ages, but have been following the thread. Afraid I went completely off-plan over Christmas (and most of December) but am starting again from today.

My biggest problem is I have no off-switch when eating UPFs. It's all or nothing with me, I can't moderate and end up eating until there's none left, so I really need to get back on track with full commitment again. I've also developed a snack habit which stems more from mindless boredom eating rather than hunger. Not a good mix when there are a lot of treat foods in the house (can't eliminate them due to kids and a DH who eats them).

New year, new start!

@Tiredandbored I am exactly the same. Crisps are more or less like Crack!

Happy New Year all!

Welcome @Itdjgsurchg

Great news on the foot @samthebordercollie. Your meal sounds amazing ! I wish I could be more French in my portion sizes.

Good to see you again, @Tiredandbored.

Shepherd's pie last night here made with the last of the lamb. Followed by, oh dear, a large definitely non-Gallic helping of sticky toffee pudding. I am out for a cooked cafe breakfast today as well. I will try and limit the damage there with no toast and a limited quantity of fried things, as they're bound to be cooked in veg oil.

I'll heave my carcass onto the scales tomorrow for the reckoning.

Posting to keep myself accountable.

Yesterday was good, porridge for breakfast, roast beef dinner (I did have a Yorkshire pudding, but took extra veg rather than potatoes and didn't have dessert) and then poached eggs for supper.

My DH offered me a sweet and I took it without even thinking, no big deal as it was only one mint, but when I realised how it never even crossed my radar to decline I know I've a challenge to be alert to the mindless eating habits that I've fallen into.

Porridge again today, not sure about lunch yet, but am planning chicken stir fry (with loads of veg) this evening.

Might try to make a large pot of soup today to have available for lunches. What do you have along with soup? In the past I would have had a slice of wheaten bread or croutons to add to soup, does anyone have a good substitute that is on-plan?

I make a big 5L pot of soup with butternut, carrots, leeks, onions and chuck in a couple of handfuls of lentils to bulk it out. I have it for lunch most days and never any bread. For dessert I have Greek yogurt with ground linseed and chia seeds, I'm never hungry in the afternoon after all that!

Happy New Year everyone!

We had a lovely, fun weekend. Did another long hike on Saturday, then had cold cuts and salad for dinner (and sausage rolls and mince pies, but let's not dwell on those). Then we went to the beach party to watch the fireworks at midnight, which was fantastic. Slightly surreal suddenly being in a huge crowd, having a couple of glasses of champagne and then home to bed. Felt like a dream the next day.

Yesterday we had another, shorter walk of around 10k, stopping off for a few hours at the festival in our village, where we had grilled choriço and beef kebabs. And mulled wine, beer and cherry liquer served in chocolate shot glasses.

My thighs are complaining, but I'm going to push on through and do a yoga session today, to stretch them out. My partner and I have set ourselves a target for this year of doing a workout or hike five times a week. It's very much the missing piece of the puzzle for me, as I'm a lazy oaf.

I feel like I said the exact same thing last year (not going to check back in the threads), BUT THIS YEAR I AM DOING IT.

Happy new year all.

Back home with my scales, as I guessed I am 132lbs (+2 from before Christmas or +4 compared to before thanksgiving).

Feels like a small miracle. Much off-plan food was consumed!

Glad to hear not everyone’s given up nuts.

First day yesterday and it wasn’t too bad. I wasn’t hungry but I had an awful headache by the afternoon.

I had buttery scrambled eggs for breakfast and it kept me full all morning until lunch. I’m always snacking so really pleased with that. I think I made a mistake in having potatoes with carrots and parsnips for lunch, too many starchy vegetables, because I did crave something sweet after that. I had homemade falafels for tea with a nice salad.

Lunch is going to be hard because I often eat at my desk at work so usually have a sandwich or wrap. I will have to take a salad or something.

Well everyone sounds very motivated, and glad to hear your foot is recovering so well @samthebordercollie. I have assessed the damage, 4lbs up from the middle of December (which is when I basically gave up trying!) However it was higher at the start of this week, I am really hoping that I have got a new 'set point' and that it will readjust itself fairly quickly.

Back to not eating breakfast, and trying to eat all my food between about 11 am and 7 pm, as this was working before. @Words you asked about a meal plan, it's fairly vague but usually lunch is home-made soup - possibly with a slice of bread if I've got any in, or with some crackers, or sometimes nothing at all as it's usually got lentils or pulses in. If I haven't made any soup I'll have cheese and oatcakes, or recently I've been having a sliced apple with peanut butter. Sometimes I'll have tinned fish with a bit of salad, or eggs - or just eat leftovers from the previous night. I do occasionally have a wrap or a pitta bread.

Evenings I am trying not to eat any added carbohydrate, so no rice, pasta or potatoes. It might be veg curry, or chicken and veg - I don't eat meat more than once or twice a week - or just a big pile of roasted peppers, onions etc with some halloumi cheese over the top and grilled. Aubergine parmigiana is another favourite, I cook once and freeze the other half. I have got a favourite but very unsophisticated dish called 'Cabbage, bacon and peas' which is pretty much what it says in the title! If I have, say, cauliflower cheese then obviously that has flour in the sauce, or if I do a lentil or pulse dish then of course that has carbs in, I am just trying not add any extra. This was working well before Christmas, and I am having lots of cheese and full fat yoghurt, and I sometimes buy cream to add to soup and so on. My blood tests did not show any problems with cholesterol.

Eating away from home is my biggest problem; once a month I am away for two nights in a hotel with work, and I often visit friends for weekends. I'm not very good at saying 'no'!

I am currently reading Tim Spector's latest book, 'Food for Life', unfortunately it's due back at the library tomorrow and I can't renew it as someone else wants it, so I am speed-reading the last pages! It's interesting as he goes through individual foods one by one, and considers the environmental impact as well as their effect on our diet. I might consider buying it as it has a lot of useful suggestions in.

Happy new year all! I have been watching the thread for a while, stumbled across it and then bought the book. Currently reading the last section on the changes to make.

I have a question about sugar. Obviously adding refined sugar increases blood glucose levels but do I really have to cut out the 3 teaspoons of refined sugar I consume everyday? 1 tsp to my morning porridge and 1tsp in x2 cups of coffee. I would be quite happy to ditch all other refined sugar except this. Yes I am obese but I’m finding it hard to accept that I am obese because of those 3 tsp of sugar, rather it is down to overeating refined carbs, chocolates, processed food, alcohol and a sedentary lifestyle.

here’s an extract from his latest book on the Zoe podcast in case anyone’s interested. podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000590980475

Hi @Mumsanetta and welcome.

My view would be go ahead with your three teaspoons and see how you get on. If you adopt the other suggestions on this plan, in time you might find you cease to want even those three teaspoons - and if not you will be making good progress anyway. Keep posting!

I now have 8.5 pounds to go to my ultimate target. This includes the gain of five odd pounds during my several weeks off plan in October / November. I gained less than a pound over the holidays, miraculously, even though I ate a lot of off plan stuff.

I doubt this weight will melt away like the rest did, and I will be struggling with another set point I think for a while. I don't mind. It's just a matter of following the plan and being consistent.

@Words thank you for your input, I think just trying it out makes sense. Congratulations on your changing your set point! If you don’t mind me asking, how long has it taken you to get to this point?

@Mumsanetta welcome to the thread! I remember hearing a podcast which said it isn't the sugar you add like that which is really a problem, its the hidden sugar in sodas, UPF etc which is the real issue:
I probably have around 2 teaspoons of honey in my Greek yoghurt for lunch every day, it never stopped me losing weight!

I'm on a protein kick at the moment to go with my Caroline Girvan weight/body pump whatever you call it that I'm doing: Can't really be bothered to count macros as it seems to be as boring as counting calories, does anyone else pay attention to the grams of protein they are consuming every day?

Hi @Mumsanetta and welcome!

@samthebordercollie I got into a bit of a macros thought bog last year when I started doing weights, and agree it is very boring! I also think the protein thing is a bit overdone.

I did a lot of reading into this supposed 2g of protein per kilo of weight idea and couldn't find any real evidence for it. I think it's being pushed by the makers of protein powder, as it's impossible to eat that much protein through meat and eggs without massively overeating.

I have increased my protein a bit, because I was getting lowish B12 and iron levels and noticing the effects (hair loss, random tingling, headaches etc), but not to 2g per kilo. Probably half that, but I'm not counting. Protein powder tasted horrible, I mixed it into my chickens' feed in the end!

My hair is looking good now, and I feel much better, so I must be on the right track.

I think some people need more protein than others. I don't think I could be healthy as a vegetarian (let alone a vegan), maybe because I am large-framed and muscular. I've tried reducing meat sometimes, in fits of environmentalist zeal, but I feel much better on a diet of meat, eggs and vegetables than I do on pulses and such. I know there are these fancy vegan proteins now, but they make me feel sick, and they're all very processed and weird.

Hi @Mumsanetta I have honey in my yoghurt every morning too.

Maybe try keeping them and see how you get on?

Back down to pre Christmas weight this morning, yay!

Oh well done @Aria999

Sorry @samthebordercollie I’ve never counted protein, my aim on this way of eating is not to have to count anything!

@Mumsanetta i don’t think three teaspoons of sugar is going to make much difference, as said above it’s the ‘hidden’ sugar that’s a bigger problem. If you eat commercial breakfast cereal every day you’re probably consuming more than that. I’d focus on getting rid of UPFs and foods with a lot of refined carbohydrates in first.

Incidentally I have suffered from sinus problems for years, a cold always leaves me bunged up for ages and I seem to have had an almost permanent sniffle. I realised recently that I’m breathing clearly and haven’t had a runny nose in ages. I’m convinced it’s something that I’m (not) eating that’s made the change. I don’t know what, but I hope it continues!

Excellent news @Aria999 !

@MerelyPlaying - I have found thé exact same thing. I don't generally get sinus issues but one of the first things I've noticed when I start eating off plan (in my case I think wheat was the culprit) was an increase in catarrh. An inflammatory reaction perhaps?

@Mumsanetta you asked how long it's taken. I started my own version of this plan in October 2020 weighing 15 stone 11; a very bulky and unhappy size 18/20 with horrid menopausal symptoms. I read the book and joined this thread the following May I think.

By October 2022 I weighed 11 stone 8.5.I am currently a few pounds heavier than that due to self sabotage in November. (There have been several similar episodes along the way but I have always found, unlike other eating plans, that it is easy to get back on track when I felt ready.) I am now back on track once more with just over half a stone to go to the ultimate goal. I will never be waif like- my physique is more Amazonian than elfin

The menopausal symptoms have all but gone, my cholesterol ratio is excellent despite eating lots of saturated fats, and my resting heart rate has improved dramatically. Focus, concentration, sense of wellbeing are all very much improved too.

I've transformed from a flabby, unfit size 18/20 to a fit and toned12/14. I don't want to blow my own trumpet by saying this, just to give hope to those at the start that this works- significant weight loss is eminently achievable, with very little sense of deprivation.

Two years plus might seem like an age, but slow and steady weight loss is far better for you and more sustainable long term than a crash diet. Those lead to thé see saw creeping weight gain Jenkinson illustrâtes in the book.

@Words thank you (and well done!) That is really inspiring and exactly what I need to read just now!

If it helps, @MerelyPlaying, my story is pretty much identical to @Words, though without the menopause stuff, as I'm not there yet. I've had other weird symptoms that have disappeared though, I assume they were caused by inflammation. My husband has had similar success with it (we follow the diet together). So that's n=3 for a start.

Hello!

May I join you on this lovely thread please?

I've finally managed to read all of Thread 5 plus this one AND the AJ book and am almost 1 week in to changing my eating habits!