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 tested blood sugar spikes when I had a cgm a few months ago and found that this bread did not spike my sugar very much and it is also quite tasty and not too heavy like most rye breads
https://www.ocado.com/products/fazer-finntoast-sourdough-rye-364749011

Sadly most other breads did,even homemade sourdough did when paired with fats and protein :-(.

Thanks for that @Bubbles254 - I've just added one to my Oc order.

I'm not a great fan of rye bread but believe you should keep trying. I am thinking cream cheese and smoked salmon. And gherkins.

This week I've discovered that those green spiky cauliflowers- the gaudi-esque kind- make superb cauliflower cheese, which reheats really well. And also taste nicer than the white ones. Nuttier.

How's everyone doing? Cooked anything good recently?

I picked a load of blackberries at the weekend and made a blackberry crumble with a flour- free topping. 75g of butter and ground almonds and 175 g of oatmeal and a tiny hint of sugar. Was excellent.

My weight remains stubbornly 4 to 7 pounds above my goal, annoyingly. So I am still technically overweight BMI wise. I will keep pressing on trying to lose rather than maintain for now but may have to re evaluate, as my clothes are getting looser. Size 12 to 14 now, depending on the fit.

I've always suspected BMI is a pretty blunt instrument, but it's hard to abandon the goal I set initially when I am so very close!

@words I know what you mean about rye bread, I'm not normally a fan either but I think because these are thin it helps. They are perfect with cream cheese and salmon. I frequently have this with a few capers and lemon juice. I find a thick layer of a fatty topping really helps with rye!

Hi all 👋
Had a good day on plan today! I went to our local vegan store on my way home and so much is unprocessed in their stock that I'm thinking of doing a weekly shop in there. I am eating a lot of meat and cheese so it balances out the lentils

Great work@Wrapunzel ! @Bubbles254 thé biona rye bread arrived last night ( on special offer too) - so looking forward to trying it later. I see it has a great taste star which is a good sign.

I also have some cream cheese that needs eating, so it's game on!

Mmmm!

Hope you enjoy your lunch Words, it looks very yummy.

Let me know what the biona bread is like, I don't think it is the one I suggested which was FinnToast!

Sorry I’ve dropped off the thread for a while - the start of September is really hectic with getting kids back to school and 3 family birthdays in one week! My eating has gone totally off track as a result of too much cake and stress! I’ve definitely reached that age where it takes weeks to lose a pound and hours to put it back on 🤦‍♀️.

I’ve been trying to just have coffee for breakfast, then breakfast food for lunch (inspired by @TheLeadbetterLife ). Have created a kind of pancake: 2 tbsps milled flaxseed, 2 tbsps oat bran, 2 tbsps Greek yoghurt, 2 small eggs - all mixed together and fried in butter. I have it with Greek yoghurt and berries (and a banana if I’m going to the gym).

I think I recommended the Biona rye bread @Words, what did you think? Did you toast it?

Have you finished the Dark Matter book @samthebordercollie? I was wondering what your thoughts were on Inulin - I read he takes it as a supplement but haven’t got to that bit of the book yet. My understanding is that it “feeds” the existing good bugs in your gut, which is better than trying to introduce random types of bacteria in off the shelf pro-biotics as nobody really know if they are beneficial. Or they may be good for some people but not for others? I’ve been taking inulin capsules for a while as it all seemed to make sense…

Hi @Sunlightonthewater - yes it was you who recommended the rye bread, of course.

It was fine as a vehicle for all that deliciousness! I will try it toasted next. I naughtily bought a locally made poncetastic sourdough loaf recently. It was sooo disappointing. I think they had forgotten the salt - it was so tasteless. It cost about a million pounds too. So the rye bread is a good alternative!

Don't worry about going offplan. I have done so very many times- it's inevitable. I have found though that it is very easy to get back on track with this, and of course the more familiar it is, the easier it becomes.

Still haven't got my exchange and completion dates. The other side seem to have instructed the most incompetent solicitors on the planet.

Even with all that anxiety, I am not comfort eating, which is a great result, and a minor miracle!

Well done @Words, moving house can be very stressful, I hope things start progressing soon. Are you moving far from where you are now? Keep focusing on the chickens!! Ours managed to escape into next doors field yesterday so it looks like I will be spending the weekend battling with rolls of chicken wire!

I find you have to toast the rye bread for a very long time, until almost but not quite burnt. It totally changes the flavour and texture - much more nutty (and crunchy obviously)!

Evening all 👋
I'm still working my way through the previous threads and getting my inspiration there!
I've had a pretty good day today
B full fat milk porridge with berries and banana (not perfect but not a bagel)
L grabbed on the go as at a kids' party; a chicken fillet, cherry tomatoes, carrot with houmous, a sausage and a couple of cold curly fries (not perfect but avoided the pizza)
D roast chicken dinner made by DH who's ditched the veg oil for his roasties, added carrots to that, air-fried tenderstem broccoli and green beans, petits pois and my own invention of garlic and lardons fried in butter with wilted kale and spinach. It's so good!

Also someone shared a snap of me at the party and I look really chunky it's not a flattering pic but motivated me to keep going. It's certainly not a NSV!

Hi everyone, hope you've all had a nice weekend. I've been tidying up the pantry and realised all the preserves I made earlier this year are still sitting there. I have such a bad habit of making things for the pantry or freezer and then forgetting to use them.

I have three bloody jars of preserved tangerines, which taste so strong you can only use a small amount in recipes. Need to remember not to make so much next year.

I did a rolled loin of pork stuffed with preserved tangerine last week though, which was delicious. And we roasted a chicken with some today.

Those sound delicious Leadbetter . I roasted a duck last night- I bet they would go well with that too. What is it preserved in?

I have loads and loads of jars as well. I still have loads of whinberry chutney I made several years ago, and various jams from my recent experimenting, but mainly they are bought-I can't resist a jar of pickles or honey at country fairs and the like, but need to start to use them up ahead of the move. On which, no news.suggested dates now won't happen- all because of the massive delays caused by the other side's solicitors.

I'm not moving far, and don't want to tempt fate, but it's lovely. And a dream kitchen too...weight still hovering on same set point it's been on for weeks now, but that's a victory in current circs.

@Sunlightonthewater - still haven't toasted that rye! Will have a go with the next batch. Hope the chicks stay put!

Morning!
I've finished reading the other five threads and gutted I didn't pick up on this woe sooner. Should have listened to my mother
I've also had a skim back over my MFP weight data, I so obviously had set points that then went up after I lost a few lbs.
I was a smidge over 11st on 29 august when I started (5'3") and now I'm 10st 8.4, it all came off at once with water loss and now feels like fat loss, I look like I've lost more than I have and too-tight clothes are already starting to fit!

Salt and spices essentially. I used the same recipe as for preserved lemons, just used tangerines instead (because my neighbour gave me a sack full). Any Middle Eastern preserved lemon recipe will do. They're really nice with any fatty meat.

@the

@TheLeadbetterLife this sounds delicious! I listened to the audiobook last year but am keen to take on all the rules having also listened to Ultraprocessed People.

Morning all

I posted this some threads back, and thought I would again.

It's a really good illustration of why diets don't work, and how this plan really does. No guessing when I started eating this way!

You can see the three occasions when I fell off the plan- all coinciding with very stressful life events- and how the weight comes off again.

You can also see the set points illustrated too- including the current one which is being especially stubborn.

Picture speaks a thousand words, no pun intended @Words

A question for you seasoned WWETM WOE followers, how long do the plateaus last? I'm about 90% on plan (no wheat, potatoes or rice less than once a day, sugar only in a bit of dark chocolate and fruit and the odd bit of veg oil in packaged Spanish omelettes for lunch on the go, a few nice glasses of wine a week) and have been exactly the same weight for four days running. I'm impatient

Hi @Wrapunzel In Early ish days ten days with no loss would be a long time for me. Four days and no loss is normal. Marathon not a sprint and all that! Sorry!

The nearer you get to goal though the harder it gets to lose.

Perhaps try ditching the wine as an experiment and see if that makes a difference? Have you been getting enough good sleep?

I am largely tee total, and always, always pay the price if I indulge- as I did a couple of days ago, and that together with a very large bowl of pasta, intense stress and poor quality sleep has resulted in weight gain.

I also feel rubbish- bloated, sluggish and tired, as well as a slightly upset tum.

Back on the straight and narrow this week.