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
Yep, will cut the wine down to one glass a week on a Friday, and get a bit stricter. I've got a few targets to aim for that will help focus the mind; two big family birthdays and next summer I'll be backing my baby horse so want to be as light as possible for that.
NSV for me, I overheard my small kids (6 and 5) discussing how I was going to live longer because I'm eating healthier

@Wrapunzel can you give an example of a typical day's food intake? I agree that wine can add unnecessary calories but if you're just having 2 or 3 - depending on the sized glasses of course - it won't be making too much difference.

I have always found wine actually makes zero difference to my weight thought I do think it may be to blame for the way any spare lbs settle relentlessly on the stomach.

Stop-start progress is how it seems to go., you basically can't rush it.

Some people have found fasting helps a bit, and I sometimes find it's good for shifting a couple of lbs but not this time!

I have a hunger suppression response to stress so have been effectively fasting the last couple of weeks as have just been having black coffee in the morning, yoghurt around 11:30 and then dinner.

Set point remains unchanged!

Hi @Aria999 - sorry to read you're stressed 😩.

I have the opposite problem- a tendency to comfort eat All The Wrong Things. It's under control, mostly, with the odd break out like last week.

I wish this house business would resolve soon!

Hi @Words where have you got to with the house? Moving is very stressful!

I also used to eat all the wrong things when stressed, not sure when it changed exactly but it is a bonus!

Hoping this week will be better, planning not to look for any more work just yet and think I am finished with the current one.

Thanks @samthebordercollie I think I'm overdoing the potatoes a bit
Today I fell off the wagon for only the second time and had toast for breakfast. Had a nandos for lunch but opted for chips instead of salad but pulled it back this evening by going for a 3k quick run whilst my kids were at gymnastics and I've fasted this evening.
My usual day is either Greek yogurt with berries and nuts or porridge with raspberries. Lunch has tended to be egg based, salad or tapas style and then more of a "proper" dinner but with no pasta or wheat. I definitely need to keep an eye on the evening meal the most. Also I've not managed to give up Pepsi max
Another question if

Posted too soon!
If I may... how does fasting work with your body being deprived of calories and thinking it needs to hold onto fat?

@Wrapunzel it's a bit of a myth that fasting makes your body hold onto fat. 'Starvation mode' isn't really a thing for people with weight to lose, your body will adapt to burning fat as fuel once it has used up the glycogen reserves.
If you fast your body is likely to shed excess weight. So don't worry!

Ahh thank you @TomWambsgansSwans
I just got a bit confused and perceived a contradiction in the famine/scarcity concept vs fasting! I listened to the audiobook so definitely missed a few key bits when drifting off

@Wrapunzel my understanding is different for what it's worth; starvation mode is a thing but fasting isn't starvation mode, you are still eating what you need to just spacing it out more.

@Words or @TheLeadbetterLife will be better informed than me.

The point of fasting isn't to deprive the body of calories, it's to give the body enough down time from digesting and processing food to perform various vital functions. Snacking all the time isn't good for us. You still eat the calories you need, you just don't spread them out over the whole day. It's also supposed to have beneficial effects like improving insulin sensitivity.

That makes total sense! Thank you both

Thanks again for the tips, made the adjustments and saw a loss this morning, that's half a stone off in six weeks, I'm 10st7/5'3" and looking better in my clothes compared to 11st as I was verging on a size 14 but too stingy to buy a new wardrobe
It hardly feels like any deprivation, I've not been hungry once. I've eaten M&S dirty fries, a bit of dark chocolate most days, drunk a bottle of wine a week and so much cheese. I might treat myself to a bagel soon but my mindshift is that my morning bagel takes 2 mins to eat but my whole day is 1,440 mins so it's a tiny proportion!
I've only run about 3/4 times in the six weeks (I ride my horse and do other physical exercise with my kids' ponies as one DD is on the lead rein still) so am moderately active but definitely scope to increase.

Great news @Wrapunzel !

I'm having a bumpy patch at the moment. I'm definitely not losing and I think an almost imperceptibly gaining weight.

I am not sure what's wrong. I haven't been sticking like glue to the plan but I don't think any less than usual!

I never really recovered after our travels in summer. Went up to 133lbs (from 126) and have been bouncing around in the 131-133 space ever since.

Hope everyone else is doing ok.

That's frustrating for you @Aria999 metabolisms are complicated!

@Aria999 do you think it could be the premenopause/menopause? I know you are younger than me, it can have an effect on weight!

Oh lord I hope not @samthebordercollie

Just after I finally got my weight under control 🤦‍♀️

I'm 46. (Still not 100% sure where the last 20 or so years went).

46 is probably too young, don't worry! Mine started age 53 but I didn't notice any weight gain.
I've stopped HRT and have lost a couple of lbs, back to 127lbs, but this could be due to filling myself up on protein. I bought a Ninja airfryer and it's made cooking meat and fish so much quicker, easier and healthier! And delicious. Since starting weight lifting and getting muscles I can definitely eat more without gaining weight.

46 is not too young for the perimenopause. It goes on for between four and eight years before the menopause and the average age for that is 51.

Name changing old hand but mostly lurker here. Having a bit of a push on this way of eating at the moment and losing a bit of weight. It is a slow old process for me because I keep falling off the wagon but overall, since I discovered it in August 2021 and have tried to follow it some/most of the time I have lost around 2 stone.

Going back to the perimenopause - I definitely found I had more motivation to try and stick to the plan once I got some estrogen on board. In the months before that I lost the plot a bit and gained quite a bit. I started HRT aged 44 because I was suddenly really anxious and demotivated and it has made a big difference.

I agree with runningandsigning. My peri menopause started at 41 and I gained lots of weight around the waist until I went on hrt, fixed my diet and started strength training. 43 now and I have lots all the weight and more and have lots more energy.

Thanks all! At present I am not noticing any other symptoms (I don't think, anyway). No headaches, swingy moods etc. I will keep an eye out for anything that might suggest it.

I've never had much in the way of PMT etc. I do get anxious sometimes and have done for a few years but not at the moment, fingers crossed!

I'll also keep an eye on this, my maternal grandmother and mum both had actual menopause before 43 and I'm 44 I take after my parental GM's side a bit more on gynae things so far but must be some influence from my mum's side.

Well done on your half a stone loss @Wrapunzel 🎉

Interesting to read everyone’s thoughts and experiences of perimenopause/HRT. I started HRT a few weeks ago as I’ve developed various perimenopause symptoms over the last 6 months. One of which was that my appetite seems to have gone totally out of control. I’ve noticed this previously with hormones - notably pregnancy and the mirena coil which caused me to pile on weight. I wasn’t sure the HRT was doing a lot but this week I finally seem to be able to eat normal portions and resist sugar/junk, so we shall see. I had come to the conclusion that extra excercise was the only way out of this - sounds like I need to up my weight training to really get a handle on it. I do weights at the gym twice a week and try to do body weight exercises at home when I remember, but any advice gratefully received!!

Interesting sunlight, keep us updated!
I had a mixed week this week, gorged on enchiladas from Costco and had to have a lie down after as felt sick, had pizza from a local sourdough place when friends ordered it (but only a few small slices), still lost 1.6lbs as a delayed result I think. I've not cut out Pepsi max at all (three cans a day) and had four kinds of nuts yesterday so I'm finding my groove and it's honestly so easy.