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!

thanks @Words !

Can I just ask a question about flour. I have been eating rice cakes and oatcakes this week which I think are ok.

How about Rye and Spelt, are they OK too? I've looked up the glycemic load and tbh they dont seem much different to wheat, and we are told to avoid wheat?

I'm just popping this here- not listened to it yet but thought it might be good.

https://thedoctorskitchen.us12.list-manage.com/track/click?u=376357f628d9301811a694295&id=42151749dd&e=8f30d81280

Ha should have described- it's a podcast interview of Tim Spector by Dr Rupy of the Doctors Kitchen.

I trying to listen to it. Im getting rather bored of Tim Spector now, Ive always been a fan but his voice is so boring. And his near vegetarianism too. He wants all farmers to become fermenters. I can't imagine the countryside with no animals. Bought his latest book as audio and am struggling as there isn't much new in it and the narrators voice is as dull as Tim Spector's.

I'm well behind as I don't know who he is! Except I like some of the kitchen dr content.

oh dear, just bought a Tim Spector e book today. Is he a real bore?

The books are good, although there's some repeated content (love what @TheLeadbetterLife said about 'he does wang on a bit!' 😀) Which book have you got ? He is very keen on the wider implications of how food is produced and I was interested to learn that actually food shipped from overseas can have a better carbon footprint than local stuff, if it's grown out of season.

I follow the Zoe project on Instagram and he does seem to be everywhere at the moment. My worry is that he's quite evangelical about all this and it reminds me of the sort of weight loss 'rules ' discussed above - (you MUST limit your calories/exercise/eat breakfast or whatever). I don't think he intends to be so prescriptive but yeah, we can't all afford to buy organic and I am never going to be vegan.

In answer to your question @FunnysInLaJardin the advice is to avoid wheat, however I am still eating some. Rye and spelt are 'better' because they are more traditional grains that haven't been heavily modified. I think just keep all carbs to a small percentage of your diet, and it's good to vary what you are eating. I make my own bread and often add in a bit of rye.

Re the reading/ listening - go with whatever interests I would say, but with a healthily critical eye and ear.

Re rye spelt etc, and the other 'ancient grains' ( which sounds fabulous but is actually a modern marketing concept) We've pondered this one before and concluded a little probably doesn't harm. Experiment and see how your system reacts. If it leads to sugar spikes, craving and false hunger, then go easy. I've made bread in my slow cooker with spelt flour before now and it turned out ok, and I don't recall it setting off a bread- fest.

Nuts are another one. Jenkinson says they are verboten, but many of us have ignored this without detriment, given their many other health benefits.

This is the great thing- we have found after a while, you can flex this plan within limits- it's just down to us to explore what those limits are for us personally, and adjust accordingly.

This approach also means off plan indulgences can be enjoyed too. Which is why it works long term.

Happy Sunday everyone.

I've got Food For Life, and I'd say if you read that one there's no point reading Spoon Fed. Food For Life covers pretty much all the same content.

It's not boring, it's just that about two thirds of Food For Life is more like a reference book, going through each type of food and explaining what science actually exists for what claims.

Spector I feel does have trouble reconciling what he knows about the environment and the problems of food supply, climate change, population growth etc. with what he knows about health. But then, don't we all?

On an individual level, I suppose it is possible to be a healthy vegan, but difficult, and needs a lot of research and supplementation. Spector contradicts himself on his disdain for supplements when it comes to his promotion of veganism, or rather, flexitarianism. He's keen on these diets because of the environment, and downplays the importance of meat for health. He also says that vegans do need supplements for certain things. He says he can keep his B12 levels from getting too low by eating meat around once a month. Well, I know from experience that I need to eat it several times a week to keep my levels normal. He points out that there is no average human and we all respond to food in different ways, yet doesn't consider that his own rule might apply when it comes to meat.

Anyway, as @Words says, don't let these people become gurus and it's all good. Reading widely around this subject is interesting and allows you to personalise your diet.

As far as grains goes, just count the carbs. We eat some whole grains most days, e.g. raw oats, but very small amounts.

The ancient grains thing isn't so much about carbs and sugar as it is about nutrition - modern wheat has been bred to be nothing but starch. The higher fibre content can reduce sugar spikes a bit. When I need to use flour, I tend to use wholegrain spelt, or gram. They cover most bases for the rare occasions I cook with flour. Spelt is particularly good for cakes and pastry, and has a lovely taste.

Spector does say that white rice is not great, and that rice cakes are UPFs, so maybe go easy on those.

@ Draconis - yes I made the lentil soup. Put in too much cumin for my taste so added some yoghurt and a squeeze of lemon, and that brightened it nicely.

thanks everyone. Just feeling my way at the moment, so suspect there will be some trial and error. Rice cakes don’t really feel like food tbh so am going to make some oatcakes later

I had a busy weekend. I still stuck to the principles except for consuming some Bombay mix which was delicious but probably shouldn't have. At least it was sugar free [straw grasping]
I did have a fair bit of rice with a curry dinner on Saturday but it was all home made.
Weekends are always harder.
I made some more lentil soup for lunches so I have that today with some toppings.

We had a busy weekend too. Planted a hedge on Saturday, which I'm still feeling. Will do some yoga today to stretch things out a bit.

Yesterday we went to a friend's house for a barbecue. They are insane and love to barbecue, even in the middle of winter. Though it was lovely and sunny on their roof, the temps were still only about 17 degrees max, so we were huddled in jumpers and coats. The food was great, and mostly on plan, though I had too much of it and two helpings of pavlova.

The kefir turned out well and I quite enjoy the taste - yeasty and tart. I've got a Scandinavian yoghurt currently fermenting, and will have crudités for lunch, chilli con carne for dinner today.

Hi everyone! Just been away for the weekend and had two days and one evening off plan (pizza and pastries, and fast food, though I did avoid the buns on the burgers).

From past experience I think I have got away with it then a few days later there's a delayed reaction. We'll see!

@FunnysInLaJardin that's good news. I am so with you on the discovery that eating cheese helps me lose weight. I find with this plan that even when I drift from it, it's easy to go back when I feel ready. It's not an all or nothing thing.

@TheLeadbetterLife I agree with you about the temptation to jump on the latest bandwagon you read and the need to stop and fact check. At least as you read more you can cross check them! I haven't read all that much though. Can't be bothered!

Can you explain the Scandi yog @TheLeadbetterLife , I might have forgotten/ missed it. Is it a culture rather than an existing yoghurt?

My regular fermented thing apart from yoghurt ( this must be full fat of course) - is raw apple cider vinegar. I just love the stuff - Willy's for preference. I dilute with fizzy water but could drink it neat.( unwise.)

I roasted a chicken for myself at the weekend but fancied something different last night so had cod, cooked with butter and lemon in the oven in one of those self sealing fish bags you can get off Amazon. They are great as, unlike with foil, you can easily see how the fish is doing and avoid overcooking. It was really tasty served with roasted peppers and spring cabbage and a tablespoon ( back to watching the carbs) of reheated mash. Took seconds to prepare.

The first of the season's rhubarb is in the greengrocers here. I cooked mine in a splash of water and a small amount of honey. Very tender and good, but sooooo expensive! I had to put half the stalks back when they were weighed out!

@TheLeadbetterLife Is scandi yogurt like Skyr? I bought some instead of Greek yoghurt as there is 10g of protein for 100g and over half the calories as it's 0% fat and made from skimmed milk: Needless to say it's not nearly as nice as the Greek yoghurt I usually have!

The Scandi yoghurt is called Villi - it’s just different bacterial cultures. The website I bought the kefir grains from had an offer for three different yoghurt cultures so, like a sucker, I added them to the basket.

It all tastes pretty much the same, the bacteria are just the regional ones. I thought it might be good for the gut to rotate them, though I realise I’ve let myself in for a load of faff now I have to keep three yoghurts and kefir starters alive.

So I now have kefir grains, a Bulgarian starter to produce a thick creamy Greek like yog in the yog maker and a cut price all-the- bacteria-Michael-Mosley-eat-your-heart-out yog starter which ferments at room temp allegedly, winging their way to me.

The last one will be interesting as even the website describes its texture as 'slimy'. At least they are honest!

Never let it be said that I am suggestible!

Ha ha!

Yes the Villi is a room temperature yoghurt apparently, it's probably the same one you have, as it has a lot of cultures. Though the instructions describe room temp as between 21-25 degrees, which is a joke at the moment, so I put it in the yoghurt maker with a cloth underneath.

Pleasant surprise on the scales this morning. My weight has swooped down despite indulging in essential off plan treats. Feel quite cheered and have also had a PT suggest an alternative gym programme for me as was getting a bit stale.

Yay @Words that's nice!

I have been waiting for the dreaded post-off-plan-weekend weight bump but so far (fingers crossed) am holding steady just under 130lbs

Am hoping this is a sign that the Force is strong with my set point at the moment.

I think we are accumulating lots of evidence that this thing does actually work. :)

My fermenting efforts are enjoyable so far. I've managed to keep the kefir and the yoghurts going, and had a first taste of the kimchi today, which was delicious.

The jar of sauerkraut is fermenting so aggressively that I ended up with bubbled-over water all over the pantry shelf.

I've just had the following for lunch:

Tuna, butter bean, onion and herb salad
Kimchi
Pickled egg
Slice of fresh goat's cheese
Celery stick with peanut butter

I'm going to have some yoghurt now, with oats, seeds, nuts and raspberries.

I've also got into the swing of exercising regularly, since the start of the year. So far, so good.

My BIG problem is still sleep. I've just finished properly reading Why We Sleep, and I'm both upset and raging that 25 years of chronic insomnia has fucked me over, and will continue to fuck me over. I'm redoubling my efforts on the CBT-i, but I can't help but feel immensely frustrated that something so natural, that comes to easily to most people, involves so much work for me. And often all for nothing - I still sleep badly even when I'm being very disciplined.

I feel like all the healthy eating and exercise in the world isn't going to stop me getting Alzheimer's, diabetes, or heart problems, because I can't sleep.

Hello all. I’m placemarking to read all your updates. I’ve just finished Why We Eat. A lot of it resonated with changes I have already made in my diet - low sugar, low refined carbs especially wheat, but it was good motivation to stock up on alternatives.

i listed to How Not To Die(t) last year which I found really helpful. Why We Eat contradicts a lot of that advice. I felt a bit stressed by that but have decided not to worry. Because as we all know, it’s all about what you can stick to. I’m a life long veggie and a recent vegan so I’m not going to be tucking into lamb for lunch as he suggests!

anyway thanks for taking the time to share what your up to. It’s really interesting and helpful.

Welcome @pennysays I haven't read How Not to Die(t) but I know that when I first read Why We Eat Too Much I was struggling with the idea of eating full fat products. It's completely contrary to everything we've been told and indeed some NHS guidelines still promote low-fat. It takes a while to get your head around it.

I think one thing we've all learned is that you make this work for you, it's no about 'must eat/must not have'. So I'm sure you can keep to your choices, pulses and vegetables are key to the Mediterranean diet type of eating. A lot of ready made vegan food is UPF so it might be about moving towards more whole foods.