Why We Eat Too Much (thread 7)

[Aria999]

Just realized I filled up the previous thread so here is a new one!

Welcome to thread 7 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!

Previous thread here:
Why We Eat (Too Much) thread 6
http://www.mumsnet.com/Talk/weightlosschat/4590255-why-we-eat-too-much-thread-66_

@TheLeadbetterLife @minifigures @TooExtraImmatureCheddar @Words @Rapunzel91 @OddBoots @bandbsmummy @Oblahdeeoblahdoe @RunningAndSinging @Wrapunzel @Sunlightonthewater @stilldumdedumming @samthebordercollie

I know the thread is not very active but thought I would do another one anyway. How is everyone doing?

I had a very long blip caused by an unfortunate cheese toastie habit. My set point went up and nothing seemed to work to change it.

However after weeks of sticking to plan with no change in weight, I seem to have lost 4 lbs in 2 days so hopefully back on track fingers crossed!

Hello @Aria999 and thank you for the new thread. Desperately needed. I will be back for chats.

Thanks @Aria999
I need to get back on it! Got a glam wedding 3 months today!

Thanks @Aria999.

Completely fallen off wagon following a series of traumatic life events. Don't dare weigh myself yet. Will be back as soon as I can.

Sorry to hear that @Words ☹️

I'm sorry to hear that too @Words

I too have fallen off the wagon. It seems inexplicable really as I really liked the mental space it gave me.

I never lost weight though and I am pretty obese. I never increased either. Although I need to, it was never the main focus.

The van tullekan brothers have a new podcast about exercise, if anyone is interested. This also talks about set point regarding calories expended through activity. I already knew this as I was a runner. I was told by my GP that if you exercise regularly at a consistent level, your body becomes really efficient at that level of activity and will burn less calories than it had before. It makes total sense.

In the podcast a metabolic scientist studied an incredibly active hunter gatherer tribe. They burned similar calories as the average American male!

Thank you @Aria999 I'm not 100% on it but I'm still using the general principles Monday to Friday (weekends are always difficult) What I have done though is join a local gym and I'm doing a lot more exercise. This helps me to focus on my body and my health. I've lost half a stone since January so I'm pleased.
Good luck everyone, let's keep it up!

@Oblahdeeoblahdoe yes. I'm on physio. My goal is to stand for 5 minutes. But that van tulllekan series really sets out the benefits of more activity- especially as we age. I found it pretty inspiring.

@stilldumdedumming have you read 'burn'?

It's by the guy who made that surprising discovery you mention about everyone burning more or less the same calories in steady state.

He doesn't address the 'more or less' part though, there are differences of 200-300 calories per day which is not much but presumably is how we can lose or gain weight when our bodies want to.

@Aria999 I haven't but I think they mentioned that. I thought about reading it but I'm always a bit worried about getting fanatical!!

The case for exercise was overwhelming though. It's a good series (a little hammy as they settle into their roles, but I don't mind that)

👋 I’ve just stumbled upon this thread and it looks interesting so just place marking

Me too

I'm going to search for the podcast, sounds interesting. I don't think of exercise in terms of how many calories I'm burning. It's more about strength, balance and focus for me.

Hello everyone! Sorry things are on a bad run for you @Words. When you're going through hell, keep going (sorry, trite and annoying, but also true).

I'm doing pretty well. The dietary changes have become permanent for me now, so I don't really think about it much, though I do eat rather more chocolate than I should (and not the haloed 80% dark stuff either).

I've managed, with a great deal of (psychological) effort to work regular exercise into my day, which I feel so much better for. Exercise was a huge sticking point for me, because I hate routine. I always dropped workouts to the bottom of the to-do list when I was busy. I now tell myself that I can't afford not to take twenty or thirty minutes away from my stupid job each day to be healthy.

I've been listening to that Van Tulleken podcast too, it's interesting, though nothing new. I do find that a new podcast or book reminds me of the principles though, so always worth it, because I do slack off / cheat a lot.

I suppose they know now that exercise doesn't influence weight loss in a calories in / out kind of way, but possibly that it changes metabolism and improves blood sugar and insulin mechanisms. I am doing it for fitness and strength - when I slack off, my core goes to shit and I get sciatica. Walking also really helps with my work, as my head clears and problems solve. There is admittedly a vanity bonus - yoga is giving me a better shape and tone.

gave up eating sugar carbs after pancake day and that was going ok- but I was still shovelling away the bread and other carbs, so two days ago I’ve cut these right back too. I’m hoping this will give me a bit more control over the cravings I’ve been having. I think I’m perimenopausal and I’ve gained 7lb in about three months, but I haven’t been doing anything different. It’s proving hard to loose

I’m off the wagon too - need to focus! I’ve been telling myself this ever since Christmas but it’s not sinking in yet. I need to clear my feet a bit to meal plan and make sure I’ve got lots of healthy food in. The days are getting longer so it should start to feel easier…I hope!

Words, hope you’re ok - we’re here if you want to talk.

Hope so @Byebyefattum don't forget to replace your carbs with lots of veg, protein and good fats; if you are not hungry you will hopefully have fewer carb cravings!

Hi @TooExtraImmatureCheddar ! It's been ages!

@Aria999 Thanks for the new thread! I'm afraid that I've fallen off the wagon completely and have doing my own thing which is basically eating my weight in lbs in grammes of protein a day - I've even lost a little weight and my BMI is 19 so losing isn't something I'm aiming for. I'm still running and doing lots of weight training so I need the extra protein and I've definitely increased muscle mass and muscle quality.
I've been listening to lots of podcasts: Mindpump, Peter Attia, Huberman Labs, DOAC, The Genius Life especially those featuring Dr Layne Norton, Dr Andy Galpin and Dr Stuart Phillips and any other muscle building and diet specialists. I've consequently fallen out of love with the theories espoused by Tim Spector and Robert Lustig. Lustig basically lied about studies which 'proved' his theory and so for me has been debunked and is no longer credible. Spector seems more and more mad to me too.
Anyway, good luck to all of you still following this woe, there is no "right" diet that fits everyone, the trick is to find one you can stick too!

@samthebordercollie hi! I'm not sure that's falling off the wagon, more choosing a different wagon 🤣. Glad you have something that's working for you.

I never read spectre or lustig. About the original book I came to the conclusion that some of the theory is clearly true (body controls weight by various means, similar to how it controls fluid), some is wrong (the paleontological diet part) and some is interesting but speculative (leptin blocking insulin receptors). Also that when I am on the wagon I remain slim.

I'm not sure it was ever a weight thing for you was it? You have always been slim!

The issue for me is that my stomach hasn't got the memo that protein and fat is supposed to be filling, and sometimes I need to combine it with a complex carb. So I could end up eating something for breakfast ostensibly healthy but actually quite high in protein, fat and calories and be hungry and potentially reaching for an unhealthy snack an hour and a half later. Whereas I could have just had half the calories in the form of a couple of slices of wholemeal toast and felt full until lunch time.

I think that is partly because fibre - seemingly specifically the kind in wholemeal bread, brown rice, wholewheat pasta and high fibre cereal is particularly satiating and satisfying for me.

That's not to say I need a starchy carb at every meal, but I am watching carefully what actually fills me up rather than what is supposed to fill me up.

I also notice that the idea that high GI things like pasta, noodles and potatoes cause a blood sugar spike then a crash is absolute nonsense for me, unless I eat too large a portion. I just find them really lovely to eat and that they keep me full and satisfied for ages. The only things that do give blood sugar spike then a crash are pastries and anything with an obviously large amount of sugar like jam, sweets, biscuits and cake.

My sugar intake overall is low, even with the odd non-complex starchy carb - often half what I'm allowed on Nutracheck and a lot of it is from fruit and veg.

Hi all, I would like to jump on the band wagon albeit fairly late.

I'm currently ploughing through obesity code and Ultra processed people,and trying to eating balanced non upf alongside a fasting window.

I'm deep in the rabbit whole at the moment of whether carbs are the devil or not.

What is interesting is when I had gestational diabetes and I was monitoring my blood sugars after every meal...as long as i ate sensible complex carbs and paired with fat then my blood sugars were always within advisable range..which for GD is actually fairly low compared to advisable range for people without GD.

I am genuinely worried about developing type 2 diabetes given the 50% increase in liklihood I now have, couple with the fact I should lose 4st. I would like to try and address this with lifestyle changes and not a fad diet.

Would be really interesting to hear others views on carbs and ratio in diet.

Of to research the book this thread is based on and a few of the different people mentioned up thread.

@shearwater2 it's funny how everyone is different isn't it! I do think you just need to figure out what works for you.

For example bread and pastries kick me into instant weight gain but pasta and crackers seem basically ok so I don't think it's just about wheat.