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  • unfattening
    Dr Joshua Wolrich (BSc MBBS)
    @unfattening

Images by unfattening

How often do we finish what’s on our plate for the sake of it? I know I do.
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Are we truly respecting our fullness if we always carry on eating until the plate is empty? Is avoiding the guilt of being ‘wasteful’ really more important than not eating past the point of fullness? Does that guilt come from a place of privilege?
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Now the point of this post is not to try and make you feel guilty for doing this. It’s not to tell you what to do; it’s to try and express something I’ve been thinking about now over the past few days.
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Sometimes I don’t recognise when I’m full until I’ve finished my plate and realised I ate more than I needed. I’m sure that being mindful around food could be beneficial, but again, this is me musing. A stream of consciousness if you will. Let me know what you think in the comments below x
How often do we finish what’s on our plate for the sake of it? I know I do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are we truly respecting our fullness if we always carry on eating until the plate is empty? Is avoiding the guilt of being ‘wasteful’ really more important than not eating past the point of fullness? Does that guilt come from a place of privilege? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now the point of this post is not to try and make you feel guilty for doing this. It’s not to tell you what to do; it’s to try and express something I’ve been thinking about now over the past few days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes I don’t recognise when I’m full until I’ve finished my plate and realised I ate more than I needed. I’m sure that being mindful around food could be beneficial, but again, this is me musing. A stream of consciousness if you will. Let me know what you think in the comments below x
Beginning the journey of giving yourself “unconditional permission to eat all foods” might initially look a little like this picture.
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You’ve spend your whole adult life telling yourself that [insert food here] is unhealthy and bad for you, meaning that when you start giving yourself permission all of those feelings come flooding back; the impact from years of restriction doesn’t change overnight.
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However, those feelings are not permanent. You are not broken.
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Unconditional permission to eat all foods removes that restriction. You have unconditional permission to eat donuts. You have permission to eat as many donuts as you want. If you eat ten in a row - you’re still not broken.
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You may need to start this journey by eating ten donuts.
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Breaking the cycle of restriction will allow you to start paying attention to other things, like respecting your fullness, discovering the satisfaction factor, honouring your feelings without using food… and a whole host of other things that were so hard to do with guilt getting in the way.
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Diet culture tells us to feel bad about eating a donut. Tell it to go do one.
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Picture stolen from @thefashionfitnessfoodie 🙌🏻
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p.s. have you bought my #nutribollocks merch yet?! Check the link in my bio to get it in time for Christmas 😉🎄
Beginning the journey of giving yourself “unconditional permission to eat all foods” might initially look a little like this picture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve spend your whole adult life telling yourself that [insert food here] is unhealthy and bad for you, meaning that when you start giving yourself permission all of those feelings come flooding back; the impact from years of restriction doesn’t change overnight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, those feelings are not permanent. You are not broken. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unconditional permission to eat all foods removes that restriction. You have unconditional permission to eat donuts. You have permission to eat as many donuts as you want. If you eat ten in a row - you’re still not broken. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You may need to start this journey by eating ten donuts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Breaking the cycle of restriction will allow you to start paying attention to other things, like respecting your fullness, discovering the satisfaction factor, honouring your feelings without using food… and a whole host of other things that were so hard to do with guilt getting in the way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Diet culture tells us to feel bad about eating a donut. Tell it to go do one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Picture stolen from @thefashionfitnessfoodie 🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ p.s. have you bought my #nutribollocks  merch yet?! Check the link in my bio to get it in time for Christmas 😉🎄
“spurious nutrition advice with little to no scientific evidence, frequently used in social media to make a profit; promotes disordered eating”
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...also know as nutribollocks.
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I love the word so much I made a t-shirt with it on. You should probably get one for the sole reason that I managed to use a semi-colon correctly 😂... please tell me I used it correctly 😭
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Link in my bio, multiple styles available (including a white version) and a rush delivery option that will get it to you before Christmas 🎄 🙌🏻
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https://teespring.com/stores/unfattening
“spurious nutrition advice with little to no scientific evidence, frequently used in social media to make a profit; promotes disordered eating” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ...also know as nutribollocks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love the word so much I made a t-shirt with it on. You should probably get one for the sole reason that I managed to use a semi-colon correctly 😂... please tell me I used it correctly 😭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in my bio, multiple styles available (including a white version) and a rush delivery option that will get it to you before Christmas 🎄 🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://teespring.com/stores/unfattening
Some of you have never heard it quite like this, and I really feel that you should.
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I get a lot of messages telling me long, sometimes heartbreaking stories about your life and how desperate you are to lose weight. My biggest wish that more of you would truly come to believe that it is not your life’s purpose to lose weight. You are worth more than the number on the scales. Health is far more than just a number.
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I’ve spent a while trying to be more eloquent in this caption, trying to explain that even if your health will improve it’s still not your life’s purpose... but it’s not working, so I’m going to leave it there. Save this post and remind yourself daily. It’s important.
Some of you have never heard it quite like this, and I really feel that you should. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get a lot of messages telling me long, sometimes heartbreaking stories about your life and how desperate you are to lose weight. My biggest wish that more of you would truly come to believe that it is not your life’s purpose to lose weight. You are worth more than the number on the scales. Health is far more than just a number. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve spent a while trying to be more eloquent in this caption, trying to explain that even if your health will improve it’s still not your life’s purpose... but it’s not working, so I’m going to leave it there. Save this post and remind yourself daily. It’s important.
Your metabolism increases when you eat due to the activity of your body for digestion. However, this increase is proportional to the calories consumed in each meal.
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Therefore, if we consume 2000kcal over three meals throughout the day, our body experiences the same metabolic increase as if we were to consume the same number of calories over five smaller meals.
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There are no studies to suggest a substantial difference between the two methods. Definitely not one that will make ANY difference to weight loss, which is usually the reason why people are telling you to eat more frequently.
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As always, eat as frequently as is most convenient for you. Don’t let anyone tell you that you’re doing it wrong. If they do, tell them to come and chat to me. I’ll set them straight.
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(Munsters et al 2012, Rayner et al 2015)
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Follow me 👉🏻 @unfattening to start improving your relationship with food.
Your metabolism increases when you eat due to the activity of your body for digestion. However, this increase is proportional to the calories consumed in each meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Therefore, if we consume 2000kcal over three meals throughout the day, our body experiences the same metabolic increase as if we were to consume the same number of calories over five smaller meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are no studies to suggest a substantial difference between the two methods. Definitely not one that will make ANY difference to weight loss, which is usually the reason why people are telling you to eat more frequently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As always, eat as frequently as is most convenient for you. Don’t let anyone tell you that you’re doing it wrong. If they do, tell them to come and chat to me. I’ll set them straight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Munsters et al 2012, Rayner et al 2015) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening to start improving your relationship with food.
Need I say much more?
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Number 1: toxins don’t get excreted in sweat - it’s 99% water.
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Number 2: if we claiming transdermal toxin removal, the epidermis at the soles of our feet is 13x thicker than that of the eyelids or lips. We should be putting these patches elsewhere.
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Number 3: all of these foot pads change colour when water is added 🤦🏻‍♂️
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Number 4: there is NO scientific proof that they work. When you claims something like this, the burden of proof is on you to provide evidence; it doesn’t exist.
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🎤 👇🏻
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Follow me 👉🏻 @unfattening to start improving your relationship with food.
Need I say much more? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Number 1: toxins don’t get excreted in sweat - it’s 99% water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Number 2: if we claiming transdermal toxin removal, the epidermis at the soles of our feet is 13x thicker than that of the eyelids or lips. We should be putting these patches elsewhere. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Number 3: all of these foot pads change colour when water is added 🤦🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Number 4: there is NO scientific proof that they work. When you claims something like this, the burden of proof is on you to provide evidence; it doesn’t exist. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎤 👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening to start improving your relationship with food.
Lots of people are afraid of sugar at the moment. ‘Sugar causes diabetes’; ‘sugar causes cancer’; ‘sugar is as addictive as cocaine’; ‘sugar makes you fat’... all #nutribollocks by the way. What I’m most annoyed about is the lack of consistency with that fear 🤔.
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The same people that would never drink a bottle of ‘full-fat’ Coke are the same people that would more than happily drink a smoothie for ‘health’. Apart from some small nuances (aka don’t attack me in the comments about the tiny, relatively unimportant differences), sugar is sugar. It gets absorbed in the gut and stimulates the production of insulin in almost exactly the same way. With whole fruit the fibre slows down that absorption and lowers the GI, but with smoothies that doesn’t seem to happen - it raises your blood sugar quickly like a can of Coke would. We can argue as to why later, but the higher GI is there.
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From a long-term health perspective, the smoothie wins with its micronutrients, but I’d argue that if you have a balanced diet this one drink shouldn’t be the tipping point for you.
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From a short-term weight loss perspective, drinking a bottle of Coke a day isn’t going to be any different to drinking the ‘superfood’.
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🍩 Challenge the fear around sugar.
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🙋🏻‍♂️ Challenge the disordered eating habits.
Lots of people are afraid of sugar at the moment. ‘Sugar causes diabetes’; ‘sugar causes cancer’; ‘sugar is as addictive as cocaine’; ‘sugar makes you fat’... all #nutribollocks  by the way. What I’m most annoyed about is the lack of consistency with that fear 🤔. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The same people that would never drink a bottle of ‘full-fat’ Coke are the same people that would more than happily drink a smoothie for ‘health’. Apart from some small nuances (aka don’t attack me in the comments about the tiny, relatively unimportant differences), sugar is sugar. It gets absorbed in the gut and stimulates the production of insulin in almost exactly the same way. With whole fruit the fibre slows down that absorption and lowers the GI, but with smoothies that doesn’t seem to happen - it raises your blood sugar quickly like a can of Coke would. We can argue as to why later, but the higher GI is there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ From a long-term health perspective, the smoothie wins with its micronutrients, but I’d argue that if you have a balanced diet this one drink shouldn’t be the tipping point for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ From a short-term weight loss perspective, drinking a bottle of Coke a day isn’t going to be any different to drinking the ‘superfood’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍩 Challenge the fear around sugar. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋🏻‍♂️ Challenge the disordered eating habits.
Strap in folks. It’s gonna get all sciency up in here. Before I start however, let me just say that I have NOTHING AGAINST YOU BEING VEGAN. I had to write that in capitals because people still don’t seem to understand that this isn’t about feelings - it’s about science. We should all be eating less meat from an environmental perspective, and you know what, perhaps from a moral perspective too. However, bad science and #nutribollocks should always be challenged. It doesn’t matter if it’s your vegan best friend or your vegetable-hating Grandad Albert.
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The “science” in the Netflix fictional film ‘What The Health’ is not good science. If the excuse for a documentary isn’t cherry-picking data it’s using terrible research instead. The paper which they reference to justify the claim that ‘EATING 1 EGG PER DAY IS JUST AS BAD AS SMOKING 5 CIGARETTES PER DAY FOR LIFE EXPECTANCY’ is entitled ”Egg yolk consumption and carotid plaque" by Spence et al, 2012. Strap in and let’s have a look.
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The researchers looked at ~1200 patients attending vascular prevention clinics and got them to fill out a questionnaire regarding their lifestyle, including smoking pack-years, and the number of egg yolks consumed per week x the number of years consumed (egg-yolk years). Now there are lots of things wrong with this study (including the fact that there is no plausible mechanism suggested, its observational nature, the lack of control group…), but I want to focus on the most glaringly obvious one, as Instagram isn’t the place for an essay.
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Swipe left once on the post to see the data that they collected - we’ll be referring to it from now on. They have grouped the patients by quintiles based on the calculated ‘egg yolk years’ as seen in the first row, and this also appropriately matches with increasing ‘eggs per week’. The last row shows that as the egg consumption increased, the carotid ‘plaque area’ (a marker of cardiovascular risk) also increased (p0.0001). We can also see that the patients ‘age at first visit’ also correlated with egg consumption (p0.0001). We now have some correlations. Awesome. Interesting but doesn’t mean very much yet.
{CONT IN COMMENTS}
Strap in folks. It’s gonna get all sciency up in here. Before I start however, let me just say that I have NOTHING AGAINST YOU BEING VEGAN. I had to write that in capitals because people still don’t seem to understand that this isn’t about feelings - it’s about science. We should all be eating less meat from an environmental perspective, and you know what, perhaps from a moral perspective too. However, bad science and #nutribollocks  should always be challenged. It doesn’t matter if it’s your vegan best friend or your vegetable-hating Grandad Albert. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The “science” in the Netflix fictional film ‘What The Health’ is not good science. If the excuse for a documentary isn’t cherry-picking data it’s using terrible research instead. The paper which they reference to justify the claim that ‘EATING 1 EGG PER DAY IS JUST AS BAD AS SMOKING 5 CIGARETTES PER DAY FOR LIFE EXPECTANCY’ is entitled ”Egg yolk consumption and carotid plaque" by Spence et al, 2012. Strap in and let’s have a look. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The researchers looked at ~1200 patients attending vascular prevention clinics and got them to fill out a questionnaire regarding their lifestyle, including smoking pack-years, and the number of egg yolks consumed per week x the number of years consumed (egg-yolk years). Now there are lots of things wrong with this study (including the fact that there is no plausible mechanism suggested, its observational nature, the lack of control group…), but I want to focus on the most glaringly obvious one, as Instagram isn’t the place for an essay. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe left once on the post to see the data that they collected - we’ll be referring to it from now on. They have grouped the patients by quintiles based on the calculated ‘egg yolk years’ as seen in the first row, and this also appropriately matches with increasing ‘eggs per week’. The last row shows that as the egg consumption increased, the carotid ‘plaque area’ (a marker of cardiovascular risk) also increased (p0.0001). We can also see that the patients ‘age at first visit’ also correlated with egg consumption (p0.0001). We now have some correlations. Awesome. Interesting but doesn’t mean very much yet. {CONT IN COMMENTS}
No caption needed...
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Follow me 👉🏻 @unfattening to start improving your relationship with food 🍔
No caption needed... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening to start improving your relationship with food 🍔
The balloons were already there when I got home. Promise.
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I started this Instagram to annoy my friends by posting photos of food whilst I tried to lose weight. I had the mindset at the time that I needed to avoid ‘unhealthy’ foods, so by posting everything I ate people could tell me off. Oh how things have changed 🙄.
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These last 3 years have been an amazing learning curve for me:
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• I’ve learnt the importance of improving your relationship with food, and the fact that without unconditional permission to eat all foods you’re not going to get very far with that relationship.
• I’ve learnt that labelling foods ‘good’ and ‘bad’ is incredibly problematic.
• I’ve gained a lot of respect for the work that my dietician and nutritionist colleagues do - they are massively under-appreciated.
• I’ve learnt that despite people saying otherwise, doctors can sometimes speak some sense about nutrition 😉.
• I’ve learnt that ‘obesity’ = ‘unhealthy’ isn’t always as black and white as we’d like to believe.
• I’ve learnt that Instagram, despite all its flaws, can be a massive force for good.
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I love the helpful, friendly, #teamnonutribollocks community that we’ve built here - and I’m massively excited to see what comes next.
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#roadto1million 🥳
The balloons were already there when I got home. Promise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I started this Instagram to annoy my friends by posting photos of food whilst I tried to lose weight. I had the mindset at the time that I needed to avoid ‘unhealthy’ foods, so by posting everything I ate people could tell me off. Oh how things have changed 🙄. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These last 3 years have been an amazing learning curve for me: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • I’ve learnt the importance of improving your relationship with food, and the fact that without unconditional permission to eat all foods you’re not going to get very far with that relationship. • I’ve learnt that labelling foods ‘good’ and ‘bad’ is incredibly problematic. • I’ve gained a lot of respect for the work that my dietician and nutritionist colleagues do - they are massively under-appreciated. • I’ve learnt that despite people saying otherwise, doctors can sometimes speak some sense about nutrition 😉. • I’ve learnt that ‘obesity’ = ‘unhealthy’ isn’t always as black and white as we’d like to believe. • I’ve learnt that Instagram, despite all its flaws, can be a massive force for good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love the helpful, friendly, #teamnonutribollocks  community that we’ve built here - and I’m massively excited to see what comes next. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #roadto1million  🥳
Follow me 👉🏻 @unfattening to start improving your relationship with food.
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If having a certain blood type means you have to eat a certain way, then our nutrition should also be determined by whether we are right or left-handed, or what colour our eyes are... the whole thing is utterly ridiculous.
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But don’t just take my word for it. Let’s look at the ‘evidence’ shall we. The only currently available evidence is a survey on a website, saying that about 70% of people thought it worked. Yes, you read that correctly.
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Peter D'Adamo, the charlatan naturopath who peddles the diet, claims that his own trial has been going on for decades, but surprisingly has still not been published. His unwillingness to publish the findings in full could indicate that the methodology may not be as scientifically rigorous or the results may not be as conclusive as he would like his supporters to believe. I could be wrong (and I’ll publicly apologise if I turn out to be), but I doubt it.
Follow me 👉🏻 @unfattening to start improving your relationship with food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If having a certain blood type means you have to eat a certain way, then our nutrition should also be determined by whether we are right or left-handed, or what colour our eyes are... the whole thing is utterly ridiculous. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But don’t just take my word for it. Let’s look at the ‘evidence’ shall we. The only currently available evidence is a survey on a website, saying that about 70% of people thought it worked. Yes, you read that correctly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Peter D'Adamo, the charlatan naturopath who peddles the diet, claims that his own trial has been going on for decades, but surprisingly has still not been published. His unwillingness to publish the findings in full could indicate that the methodology may not be as scientifically rigorous or the results may not be as conclusive as he would like his supporters to believe. I could be wrong (and I’ll publicly apologise if I turn out to be), but I doubt it.
Just wanted to say 👋🏻 to the few thousand of you that have joined in the last couple of days. Welcome to #teamnonutribollocks 😉
Just wanted to say 👋🏻 to the few thousand of you that have joined in the last couple of days. Welcome to #teamnonutribollocks  😉