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!

Does anyone else get weird cravings, other than for sugar and carbs?

I do, and guess it has something to do with temporary deficiencies.

Over the last few months it's been variously

Onions, leeks, garlic
Soy sauce ( I think this is probably verboten but am not going to check as am gorging on stir fries at the moment)
And lastly: peanut butter. Also verboten - because nuts. The all peanut kind. OMG. Hadn't eaten it for years then suddenly on Saturday got The Urge.

Anyone else get this kind of thing?

yes I get that @Words

For weeks after Christmas I craved apples. I can take them or leave them normally, and rarely have them in the house.

In Ultra-Processed People there was a really interesting chapter about this, and experiments that showed that humans can instinctively know what their body needs (to the extent of malnourished infants guzzling salt and cod liver oil when given the free choice of a range of foods).

I’d really love to be able to eat more instinctively like this, but I fear my greedy brain would fail me. I think my mechanisms are broken!

I do tend to eat quite seasonally, because seasonal fresh food is a big thing where I live, so it’s easy. I hope this is a healthy way to do it. I’ve eaten so many cherries recently they were giving me stomach ache. Worth it, though.

Hello I would just like to say that I am still here. I had a bit of a foray into HRT and being sober. It was enough to be doing both of those at the time and so I had to be less vigilant re eating.

However I am off Hrt as it really didn't agree with me. And while I was researching which supplements to take and how to eat, I realised that when I was following this woe, I was much clearer. Brain fog is my most pressing symptom and without any hrt I will have to pay attention to it (ha ha) if I'm to tackle it at all.

I am still sober!

Fantastic work @stilldumdedumming !!

Combining this woe with intermittent fasting has really cleared up my menopausal brain fog.

I avoid alcohol too these days. It makes me feel so unwell it's not worth the fleeting pleasure it provides. Like a loan at an exorbitant rate of interest! And inevitably my eating goes to pot too.

Whereas eating this way promotes a really good feeling of continuous wellbeing.

@TheLeadbetterLife I love cherries!

I bought a whole crate from the local fruit stall and ate them in about 2-3 days. I could actually have eaten them in a day, I was trying to restrain myself ...

I have been a bit up and down on how strict I have been - I find it hard when I am out and about but I am still losing weight. It fluctuates so not entirely sure but I think about 4-5lb down, 2 inches off my waist. I am not too bothered about the rate of loss as long as it keeps going down.

I was reflecting on this book/approach earlier and it isn't totally logical but reading the book made me feel loads better about myself. I went out and bought some new summer clothes for the first time in ages. I think somehow the book simultaneously made me feel like being overweight wasn't my fault and also that I could do something about it.

On a more minor note, I have been buying cheese in small portions to take to work for a snack of after lunch, it's working well.

These ones and also the marmite cheese bites

https://www.waitrose.com/ecom/products/le-rustique-deliciously-creamy-camembert/885203-692248-692249

@Theelephantinthecastle those tiny Camembert are adorable!

Sorry to come back late on the intermittent fasting @Words . That's interesting about the Brian fog. The lack of UPF definitely helps me. But I've started looking at blood sugar. So was thinking of eating more often not less!

But now you mention it my ds does one meal a day when he needs to concentrate a lot and no sugar. He does then tip into mega sugar binges from time to time but he probably always would.

Hi @stilldumdedumming . Oh, I still eat plenty, believe me! Just within the six or eight hour window. I haven't found it encourages bingeing but it does stop mindless evening snacking.

I use the free Fastic app which is a great motivator. Once I have clicked to start my fast, it's No More Food.

It also explains what is going on in your body at different parts of the fasting cycle.

IF isn't suitable for everyone though so do read up on it first if you're considering it.

... and Brian fog is a thing. It's the very worst kind

I sort of slipped into intermittent fasting by accident when I started this way of eating as I couldn't figure out what to eat for breakfast.

I generally happen to do 16:8 but after stalling for a while I've just started trying 18:6 and the scales have moved in the right direction for the first time in about 2 months!

I find it easier as once I've eaten I tend to want to carry on, whereas now I'll have brunch between 12 and 2 and then a small evening meal at 7 at the latest.

I've been listening to the Diet Doctor podcast and something about fasting gives your body longer to recover and absorb insulin rather than eating more often.

I think for me it helps as it's easier to stick to time limits and I don't have much time between the two meals to think about snacking!

Morning all

The scales are going the wrong way again- only by a pound or two up and down, but I think it's because I have eaten bread several times this week. Sticking to the 18/6 religiously though.

It's irritating as it's my birthday on Saturday and I am going out for a Thai meal so I could do with having a bit in hand!

On the other hand, I am looking very trim and toned at the moment so I should really follow my own advice and stop obsessing with the scales.

Hope everyone else is doing OK.

Hi @Words ! Bread will always do that to me after a while too. I'm still gradually chipping away at the +4lbs that happened after the last multiple pizzas in a fortnight incident!

I think you should enjoy your birthday meal and not worry about it. It's only one day.

Trim and toned is good!

Came down this morning to find one of my cats feasting on the remains of a leg of turkey I bought on yellow sticker at the weekend.

Forgot to put it in the fridge last night after cooking, and, undeterred by the swathes of foil it was wrapped in, he had pawed it off the surface in the night.

I'd been congratulating myself on an excellent spot of frugal mousing, but now this week's meal plans will need revising a bit.

Found a piece of lamb rump in the freezer and did this with it yesterday. It was divine. Salsa was especially lovely.

www.copymethat.com/r/eq0PiUpWt/lamb-rump-roasted-crushed-potatoes-mint-/

Just noticed this thread has been going for just over a year. I hope it continues to be useful. Do de lurk and say hi!

I will keep,posting, more for accountability than anything, and to keep the thread active. It has absolutely been such a huge support over the last two and a bit years.

I am away at the moment in my usual cottage, watching the sun rise over the hills.

I brought some fancy shortbread with me. That didn't last long!

Meals wise I have a good routine going up here now- I bring lots of frozen meat and fish from my freezer and loads of fresh veg - it's so remote everything needs to be brought in - and then I just carry on as normal.

The bilberries ( whinberries where I come from) are coming out and I gathered a whole bowlful yesterday to have with yoghurt. Or I may cave and make a crumble.

I am doing about ten miles a day in the hills. In between rain storms!

Hello @Words. I'm delurking!
I have started fasting. I'm starting with 15:9 but its slipped into 16:8 now. My gripe is that it makes evening meal tricky with work. My tea total life is going pretty well so it seemed like a good opportunity to add in AF. Sailing v v close to performance monitoring at work so I'll report back on any boost to my brain power.

My only new delight is chia pudding with ground flax - but it's a bugger to wash up!

I learned some lessons yesterday.

I forgot due to incompetence the protein and dressing for my salad so all I took to work was plain vegetables and some fruit. I used that as an excuse to eat a couple of bread sticks someone brought in to share. And then I had a chocolate bar and a bag of crisps on the way home.

Two lessons:

The protein is really important to feeling full
UPF is really addictive, it's hard to stop once you start.

On my way to the office now with a full packed lunch... Salad with prawns, carrots with homemade pesto dip, small homemade potato salad and some cherries and strawberries. I think that should keep me going!

I am now about 5lb down and have lost 3-4 inches off my waist. Slow going - less than a lb a week but that's fine as long as it keeps going that way.

Hello Still and Elephant

Great news on sticking with it @stilldumdedumming. With the fasting, I find I am at my sharpest in my last few hours of fasting, which for me is the morning. I try to get all my thinky work done then if possible.

I tried chia seeds but couldn't get on with them sadly. Flax is lovely though. I sprinkle on yoghurt or add to veg smoothies.

@Theelephantinthecastle - yes, protein ( and good fats) are essential for satiety. Sugar, wheat and UPFs all can set me off galloping down the wrong track. The good news is that taste does change after a while. Any processed food tastes horrible to me these days.

My current fave packed lunch is leftover roast chicken mixed with roasted red and yellow peppers and olives. The olive oil from the roasted veg makes a nice dressing.I also sometimes stir in some of those ready cooked puy lentils or basmati rice. Eat it hot or cold- you could take a salad separately.

After a good few weeks I’ve messed up (that time of the month) and now struggling to get off the vicious UPF cycle- the more rubbish I’m eating the more I hungry I feel. I’m going to have to find something that satisfies me during my period. I’m wondering if I’m deficient in something.

I am going on holiday on Saturday in our caravan. Normally I would buy all jar sauces for ease and eat sandwiches from sliced bread but I am trying to think of easy non UPF meals I could cook for me and the family.

Hi @Itdjgsurchg

Don't be downhearted! It happens to us all. And UPFs are designed to be addictive of course.

What facilities do you have in the caravan? Is there an oven as well as a hob? A freezer?

In the cottage I take lumps of frozen meat and fish and eat those with lots and lots of vegetables. Microwave rice for bulk?

Could you roast a chicken one day? Or roast one before you go and take with? ( ready roast ones are slathered in additives) That then gives lots of quick options with leftovers too.

Lunches - eggs are a good standby - hard boiled, to take out, or omelette, frittata etc which can be eaten cold.

Oatcakes- most contain wheat and veg oil ( clearspring don't but are expensive) but I find they are better than bread if you need a quick alternative - and they don't seem to lead to cravings. I made my own for a while but fell out of the habit.

Have a lovely holiday

I'm de lurking. I'm generally sticking to the WOE along with fasting, but come unstuck sometimes.
Last night we had chicken stir fry with loads of vegetables but I was stumped as to what sauce or flavourings to use. In the end I had half a packet of supermarket teriyaki sauce which I didn't really want. Do any of you have any suggestions of natural flavourings I could use next time?

Soy sauce, grated ginger, cumin and coriander seeds.

I have got back on board with the WOE recently and it is doing me so much good. Amazing how the sugar cravings subside when I’ve not had any for a while. Lots of salmon, veg, yoghurt and flax seeds 🙂

Thank you, that's sounds lovely but is soy sauce not UPF?

Hi @Oblahdeeoblahdoe - I suppose it is I guess, but I make an unapologetic exception for stir fry - I really enjoy a home cooked stir fry- ( m and s do a v good veg mix )and I also occasionally use it in marinades.

I reckon as long as I am not swigging it by the litre, it's probably ok.

Noticed something interesting last week while I was away. I did some home baking so ate more flour and sugar than was good for me. I didn't once need to wee in the night - for a whole week! As soon as I returned on plan, I lost nearly two pounds overnight and weeding returned to normal (for me.)

It seems 'water weight' is very much a thing.

Here are some ingredients lists for Soy sauce:

Water, Soybeans, Wheat, Salt

Water, Soy Sauce Extract (22%, Water, Soybean, Salt, Wheat Flour), Sugar, Salt, Colour - Plain Caramel, Acidity Regulators - Lactic Acid, Citric Acid, Preservative - Potassium Sorbate

Water, Sugar, Salt, Soy Sauce Extract (10%) [Water, Soya Bean, Salt, Wheat], Caramelised Sugar Syrup, Acidity Regulator (Lactic Acid), Preservative (Potassium Sorbate).

Water, Soybeans (15%), Wheat (Gluten), Salt, Alcohol

so it’s worth checking which one. I had assumed they were all like the first and forth one but obviously not