The Flawed Logic of Calorie Counting
For years, the mainstream advice for weight loss has been a simple equation: 'calories in, calories out'. This model suggests that if you burn more energy than you consume, you will lose weight. However, Dr. Andrew Jenkinson, a consultant bariatric surgeon, argues that this approach fundamentally misunderstands the complex science of human metabolism. In his book, Why We Eat (Too Much), he explains that our body is not a simple calculator but a sophisticated biological system with a built-in 'weight set-point'.
When we restrict calories, the brain perceives this as a famine and triggers a survival response. This causes the metabolism to slow down and the body to increase its fat stores, elevating the weight set-point. This biological response is why so many people get stuck in a frustrating cycle of dieting, temporary weight loss, and subsequent rebound weight gain, often ending up heavier than when they started. Instead of fighting against your body, Jenkinson's philosophy is about working with it to reset this set-point for long-term health.
Core Principles of Eating Like Dr Jenkinson
Dr. Jenkinson's recommendations are centered on a few key principles designed to improve metabolic function and reduce insulin signaling.
- Embrace Natural Fats: He strongly advocates for a diet rich in natural saturated fats from sources like grass-fed red meat, butter, and yoghurt. These fats do not cause an insulin spike and do not contribute to obesity in the way highly processed foods do.
- Eliminate Processed Foods and Refined Carbs: A cornerstone of his advice is to drastically cut out ultra-processed foods, refined carbohydrates, and sugar. These items are engineered to hijack the brain's reward pathways and disrupt natural appetite regulation.
- Normalise the Omega-3 to Omega-6 Ratio: Modern diets are heavily skewed towards Omega-6 fatty acids found in industrial vegetable oils, which can cause metabolic disruption. Jenkinson recommends cooking with butter and olive oil and increasing Omega-3 intake by eating meat and fish that have eaten greens.
- Eat 2-3 Satisfying Meals: Avoid constant snacking. By enjoying two or three wholesome, substantial meals a day, you allow your body's insulin levels to fall between eating periods, which is crucial for metabolic health.
- Consider Intermittent Fasting: Jenkinson is a proponent of methods like the 16:8 diet, where you eat within an 8-hour window. This practice can significantly improve insulin sensitivity and aid in weight management.
The Negative Impact of Vegetable Oils
Dr. Jenkinson points out the danger of industrial vegetable oils, a relatively recent addition to the human diet. These oils, high in Omega-6, can contribute to poor insulin function and inflammation. The food industry favours them because they are shelf-stable, unlike Omega-3-rich fats, which go rancid more quickly. His advice is straightforward: avoid fast food, fried snacks, margarines, and most ready-made cooking sauces, as these are often laden with unhealthy vegetable oils. Instead, he encourages cooking from scratch using healthier fat sources like butter and olive oil.
Mindset and Lifestyle Factors
Weight regulation isn't just about what you eat; it's also about lifestyle. Jenkinson acknowledges that stress and poor sleep can elevate cortisol levels, which signals the body to store fat. He advocates for managing stress and ensuring good sleep quality to support a healthy metabolism. It's about a long-term shift in understanding, not a short-term fix.
Dr. Jenkinson's Approach vs. Traditional Dieting
| Feature | Traditional Calorie-Counting Diet | Dr. Jenkinson's Eating Principles |
|---|---|---|
| Core Focus | Calorie restriction | Metabolic regulation via food choice |
| Saturated Fat | Restricted | Encouraged (from natural sources) |
| Processed Foods | Often included in 'low-calorie' versions | Strictly avoided |
| Snacking | Encouraged to 'stabilize blood sugar' | Discouraged; encourages hunger |
| Carbohydrates | Often the foundation of the food pyramid | Restricted (especially refined carbs and sugar) |
| Vegetable Oil | Often recommended as a 'healthy' alternative | Avoided due to high Omega-6 content |
| Long-Term Outlook | High risk of rebound weight gain (set-point change) | Aims for sustainable metabolic reset |
A Blueprint for Lasting Change
Jenkinson's approach offers a comprehensive blueprint that goes beyond just what you put on your plate. He emphasizes that by understanding your body and brain's hardwired responses to food, you can create lasting changes. This includes: Aversion Therapy: Re-training your brain to see junk food as undesirable. Habit Creation: Building new routines around whole, unprocessed foods. Mental Reprogramming: Overcoming the psychological cycles of dieting and food marketing.
Delicious and Satiating Meals
Eating like Dr. Jenkinson doesn't mean eating bland, boring food. His emphasis on protein and natural fats means meals can be incredibly flavourful and satiating. Think of a traditional Full English breakfast with meat and eggs, but without the toast. He recommends using spices and herbs to make meals more enjoyable and nutrient-rich. The goal is to feel satisfied and to enjoy working up a healthy hunger for your next meal. His book, How to Eat (and Still Lose Weight), even provides recipes for this lifestyle. For more information, you can explore the insights on his official website.
Conclusion
To eat like Dr. Andrew Jenkinson is to reject the simplistic and often counterproductive rules of conventional dieting. It means understanding that your metabolism, not willpower, is the key to sustainable weight regulation. By focusing on whole, unprocessed foods, healthy fats, and a mindful approach to meal timing, you can reset your body's natural signals and escape the vicious cycle of weight gain. This is not a temporary diet, but a lifelong shift towards metabolic health and a better relationship with food.
How to eat Dr Andrew Jenkinson: Action Plan
Step 1: Remove Processed Foods
Begin by clearing your pantry of ultra-processed items, sugary snacks, and refined carbohydrates. Focus on shopping the perimeter of the grocery store where the whole foods are located.
Step 2: Swap Your Cooking Oils
Replace industrial vegetable oils with healthier options like butter and olive oil for cooking and baking. Ensure your olive oil is stored properly to protect its antioxidant properties.
Step 3: Embrace Natural Protein and Fat
Build your meals around high-quality protein and natural fats. Include grass-fed red meat, fish, eggs, and full-fat dairy to stay satiated and nourish your body.
Step 4: Time Your Meals Strategically
Aim for two to three substantial meals per day and avoid snacking. If you're comfortable, try shortening your eating window with an intermittent fasting method like 16:8.
Step 5: Incorporate More Whole Carbs and Greens
While limiting refined carbs, include complex carbohydrates from vegetables like sweet potatoes and a variety of green vegetables and berries, which provide nutrients without disrupting insulin.
Step 6: Prioritize Sleep and Stress Management
Recognize that lifestyle factors matter. Implement strategies to improve sleep hygiene and reduce stress, as these can impact your metabolism and weight set-point.
