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!

I have read on some keto and low carb-type websites that the body adapts metabolically to its energy sources. So if you're eating a lot of carbs and sugar (which most people are) the body gets used to having all that available glucose in the blood stream. Whereas if you lower carbs, go keto, or do intermittent fasting, your body becomes more metabolically adaptable, and releases energy from fat stores. Or something like that.

I have no idea how scientifically accurate all that is. I tend to take any diet stuff that wangs on about metabolism with a bucket of salt, as they very rarely back things up with proper references.

I also find that ideas about diet get recycled from social media and blogs to lazy journalism and back round again, until these things become received wisdom, despite being entirely unsourced.

Like water. It's a shibboleth in "wellness" (ick) and diet circles that everyone is dehydrated and should be drinking gallons more water, but I've never seen any evidence that the normal human thirst mechanism is insufficient. I think it's a received wisdom originally peddled by bottled water companies. The result is that people lug huge water bottles with them everywhere, and are peeing all the time.

I've always wondered about the water thing. I'm old, and this ' wellness' ( ick, indeed) trend for lugging around and sucking down huge vats of water has always seemed a bit ludicrous and orally fixated to me.

Having said that I do try to keep my intake up when I have it to hand, as it helps with the intermittent fasting, and my system is so buggered I think it sometimes signals hunger when it actually means thirst.

I also drink vast amounts of black coffee, a diuretic, so I figure I should attempt to replace some of the lost fluid.

I don't attempt and am not qualified to assess the science around the various theories with any degree of certainty. I just try to use intelligence and common sense ( ha! ) and carefully observe what happens to my overall health, weight and mood over a longish period, and work from there; bearing in mind anything ridiculously extreme ( with the exception of the coffee, obviously) is probably not a Good Idea.

For me, after decades of following various diets, and an ongoing emotional eating issue, ( I've now accepted this will probably always be with me and work around it) this plan is the only one that has ever worked long term.

Tim Spector mentioned this in his latest book - I had to rush to finish it as it was due back at the library but I'm considering buying it on Kindle because it was so good. Anyway he said the 'eight glasses of water a day' is yet another myth based on research which isn't really supported - I'm paraphrasing here, you understand! He says drink when you're thirsty.

I have a very poor recognition of when I'm thirsty and I do think that sometimes when I think I am hungry I probably need a drink so I try to consciously drink more. But I'm relieved that I don't have to keep glugging down water. I do think that eating a lot of carbs/UPF probably makes people more thirsty too.

Following this thread with interest as I'm half way though Why We Eat after my doctor recommended it and am fascinated by this approach to food and appetite.

I've been overweight since I had my eldest DS 17 years ago and so really could do with a new approach having tried and failed at so many diets!

Welcome @FunnysInLaJardin, interesting that your doctor recommended the book. I find that some GPs like to be very up to speed with research, and others are somewhat behind the times. I like my GP a lot, but I do think he might lean towards the latter group, unforch. Not sure whether I should look for another (he's private).

I listened to an interview with Tim Spector on this podcast today, very good stuff: podcasts.apple.com/pt/podcast/the-diary-of-a-ceo-with-steven-bartlett/id1291423644?i=1000591868099

Thank you @TheLeadbetterLife . Its early days, but am very interested to see whether a different approach cures me of my late night binges!

Hello everyone.Just to say my Mum died on Thursday. She was a very very old lady and it was time. Work is being fantastically supportive as are my friends.

I'm doing lots of self care which includes staying on track with the food as well as gentle exercise and lots of warm baths.Most people would lose their appetites in these circumstances, but I tend the other way.

I am managing to stay pretty much on track barring a few minor sweet treats, and an Indian take away. I am not a fan of Indian food really- it's not the spicing as I like strong flavours, more a texture thing I think, but it was a thank you gesture to my best friend who loves Indian food and has helped me so much the last few days.

Weight has remained absolutely steady, so am definitely on a set point. The same one it took me ages to shift down from last autumn before I went off piste. Never mind.

There is now a mountain of paperwork to face, which I am dreading even more than the funeral in some ways. It's remained difficult to get out which has caused several practical issues but it looks like we will get a thaw this weekend.

I’m so sorry words. Thinking of you.

Good morning @Words I am so sorry to hear about your mum. I'm glad you're looking after yourself as best you can. Go easy.

Oh @Words, so sorry to hear about your mum. No matter how old she was, she was your mum. Look after yourself

@Words I'm so sorry to hear about your mum: 91 was a fantastic age but it's never easy to lose a parent, and all the paperwork after is just what you don't need at a time like this: Be kind to yourself xx

@Words sorry to hear about your mum. Look after yourself 💐

So sorry @Words, I hope it all goes as smoothly as it can. Take care, and do what you need to do to get through x

@Words I am sorry to hear that. The paperwork sounds dismal but will probably be better once you get started on it. Hugs xxx

@Words sorry to hear about you mum. My mum died in November aged 94 and even though it was time, it still hurt and left me feeling rather lost

Thank you so much everyone-xx I made a start on the paperwork and feel very much better now I know it's in order and what needs to be done.

Keeping pretty much on track food wise and sleeping well too, amazingly, which helps!

Morning all

Back to the food :).

How is everyone getting on?

Yesterday I made a delicious and super easy roast carrot and coriander soup. The roasting really brought out the flavour of the carrots. I also cooked a leek and some celery in butter while the carrots nd onions were roasting, and added that to the blender also. Used home made stock, but a cube would be OK. It really tasted good- best home made soup,of the winter so far!

Here is the link.

www.copymethat.com/r/tuIEC0fjx/roasted-carrot-coriander-soup/

This looks like a really good plan. I'd like to join.
I'm starting today by cutting out all the things on the op. I got ill in December and just can't kick this cough. Sometimes it's pretty bad. I've been reading a lot about inflammation in the body and want to eat clean to help my health.
I also need to lose 2 stone and have been psyching myself up mentally to start some diet since the beginning of January!
Finally, I feel I'm in the right head space so here goes.

Can I ask what people have for breakfast? I really don't like savoury food in the morning, but cant come up with anything else suitable.

Would porridge made with full cream milk and maybe extra cream stirred in, with a small amount of honey for sweetness work, @FunnysInLaJardin ?

And welcome, @Draconis

I have raspberries and blueberries with full fat plain yogurt and chia seeds on the top.

@FunnysInLaJardin I don't eat breakfast in the morning as I usually fast between 8pm-12 but I do often have a bowl of what could be considered a breakfast food sometime in the afternoon.

Frozen cherries (or chopped nectarines etc), full fat Greek yoghurt with double cream added, oats toasted in butter (I do a weekly batch in a frying pan then pop it in a jar), toasted flaked almonds, pumpkin seeds, chia seeds and ground flaxseed.

I'm a little bit obsessed with this combo but I do try and intersperse it with a green smoothie every few days!

I'm also quite partial to a baked sweet potato with toasted coconut, blueberries and almond butter!

I have greek yogurt (full fat) with kefir and blueberries, raspberries and flaxseed if I want something sweet.

I have had a bad week. I’ve been really tired and am due on so eating rubbish. I’ve noticed when I have pasta for tea I eat worse the next day and crave sweet things so I think I really need to be strict and follow the plan properly and not eat wheat.

I don't have breakfast but my 'dessert' at lunchtime is a bowl of Greek yogurt with a couple of dessert spoons of ground flax and chia seeds and a spoonful of honey: