blood sugar diet thread 5

(586 Posts)
yumyumpoppycat Sat 15-Oct-16 17:12:00

Continuing thread for Blood Sugar Dieters:
Phase 1 lasts 2 - 8 weeks and involves restricting calories to 800 a day. Eating healthy fats is encouraged as is limiting carby foods (no specific guideline on this but some people aim for under 50g), small amounts of complex carbs are allowed but should be balanced ideally with green veg, protein and fat to lower the glycemic load and reduce the effect on blood sugar.

Tips
You may get headaches at first so drink lots of water, possibly try mixing a teaspoon of marmite into boiled water and having that to replenish salts etc
Exercise: aim for 10,000 steps a day and ideally consider adding in resistance training and some HIIT workouts.
Fasting some people find it helpful to have an eating window e.g 14:10 – 14 hours fasting and 10 hours to fit in the 800 cals. Avoid snacking and grazing - split your calories into 2 or 3 meals for potentially better weightloss.
Use the menu plans in the book or plan ahead on My fitness pal app

Foods to avoid
Sugar, sweets, milk chocolate, biscuits, cake
White bread, pasta, rice, chips etc
Processed Junky food with added sugar
Alcohol, fizzy drinks, juice etc
Diet foods, artificially low fat foods
High sugar fruit

Foods to eat
Full fat Natural/ Greek yoghurt
Fish in particular oily fish, Meat, eggs, nuts seeds
Non starchy veg, cauliflower, leafy greens, avocados, peppers, tomatoes, broccoli etc
Olive oil, coconut oil, rapseed oil
Berries and low sugar fruit (2 portions or less)
Lentils, beans etc

Foods to include in small amounts and be careful of
Full fat dairy is fine but some people do better with less of this
Starch veg such as sweet potatoes and squash
Wholegrains (quinoa, buckwheat etc) limit to 2 tablespoons
Low carb crackers and breads made with coconut flour, almond flour etc

Phase 2/ 3
for more sustainable continued weight loss and then maintenance add in some days with higher calories but still lower carbs, and have 2 – 5 days at 800 calories. Continue to avoid processed simple carbs like white bread, chocolate etc but possibly add in small amounts of dark chocolate and red wine or less sugary alcohol if you wish to.

Useful links:
My fitness pal
Bloodsugar diet recipe bookBigChocs Fasting exercise thread

For full recommendations and lists of those who should avoid this diet please see the BSD forum

yumyumpoppycat Sat 15-Oct-16 17:21:54

Hope no one minds me starting a new thread
{waits nervously for everyone else}

yumyumpoppycat Sat 15-Oct-16 17:25:22

Sorry link to bigchocs exercise thread

APlaceOnTheCouch Sat 15-Oct-16 18:39:56

Thanks for the new thread yum flowers

KindDogsTail Sat 15-Oct-16 19:08:38

Thank you Yumyump that is an extremely helpful synopsis.

notsoold Sat 15-Oct-16 19:52:53

Thank you!!!

yumyumpoppycat Sat 15-Oct-16 20:56:53

Oh phew ;) thanks everyone too flowers

Oblomov16 Tue 18-Oct-16 07:20:06

Nice one YumYum!

thenewaveragebear1983 Tue 18-Oct-16 07:26:47

Hi everyone! I'm still lurking even though I'm not following the plan at the moment! I'm planning a big relaunch next week, so will see you Monday with bells on

APlaceOnTheCouch Tue 18-Oct-16 09:16:13

It's school holidays here so I am watching too many movies and eating too much rubbish. I'll be happy if I manage to have maintained by the end of this week.

lemontova Tue 18-Oct-16 10:40:13

Hello, can I join in please?

I started the body coach plan but couldn't really get to grips with all the exercise and food prepping so am hoping this is easier to stick with. I'm 5ft and 65kg, looking to lose about 7-10kg!

APlaceOnTheCouch Tue 18-Oct-16 15:29:16

Welcome lemontova flowers
This is quite easy to follow. At a basic level it's low cals; low carbs; walk more. And you can make the food as complicated or simple as you like. Soups and salads are probably the easiest to prep. But there are some fab recipes in the book and on the BSD website.

ilovecherries Wed 19-Oct-16 09:35:56

I'm in smile. I've been in the 'contemplation' phase for several weeks, lol, read the book, lurked on the previous threads and have woken up today thinking 'today's the day'.

I was always fairly slender till my mid forties. Then I had an accident that put in a wheelchair for a while, and on crutches for years, many surgeries, a lot of metal work in my foot/ankle/leg. At the same time, the joys of menopause kicked in, AND I needed a thyroidectomy. The upshot of all that is that at 56 I'm 4 stone heavier than I'd like to be, wear a size 22 and have a BMI of 32.

Earlier this year I suspect I was probably pretty depressed - my consultant had told me that I've probably reached the limit of my recovery, (actually pretty good as I'm mobile without sticks any more), and from now on it was about chronic pain management. Oddly enough it was the women in style and beauty who perked me up - I'd been dressing myself from the men's section of Mountain Warehouse and quite frankly not giving a shiny about how I looked for years. With lots of ideas and encouragement from them I started to dress differently, buy some decent clothes, have a haircut and wear a bit of makeup. I realised I could be fat and still look nice, and that I didn't need to be hiding away apologising for how I looked. I'm in a very different place from 6 months ago, and feel that I can start tackling the weight from a place of self love (sorry, not normally woo woo), rather than a place of self hatred, which was where I was before.

So here I am smile

lemontova Wed 19-Oct-16 13:19:21

Thanks Place! How did your first day go Cherries? I went quite over 800cals (1300) but managed to stay under 50g of carbs so am using that as my primary goal while still aiming for less than 800 cal. There is no more leftover roast pork in the fridge now so hopefully today it'll be easier to be strict!

APlaceOnTheCouch Wed 19-Oct-16 13:56:00

cherries you sound like you had a very tough time but are in a great place now flowers The style and beauty posters are fab. It's one of the kindest places on MN imo (although these threads are a close second - there is lots of support and inspiration here too).
We're all at different stages. I've been here since April, have lost 2.5 stones, gone down at least 2 dress sizes and my BMI has changed from obese to 1lb from the healthy range that final 1lb is proving a bugger to shift and is unlikely to go this week since I am rubbish at BSD during the holidays grin

KindDogsTail Wed 19-Oct-16 15:32:57

That sounds a good approach Lemontova. The more carbs/sugar the more the craving for more so having fewer of those seems a good approach. Lots of leafy vegetables help to get a full feeling, eaten with the protein, I find that feeling does last a long time without more hunger.

KindDogsTail Wed 19-Oct-16 15:39:07

ilovecherries I really think you have been through a lot and you have been very brave. Well done for coming through it all. flowers How lovely that you are wearing pretty things etc. and the Style and Beauty section pointed you in that direction.

I think we all have to remember that it is OK for us to matter and be cared for, not least by ourselves. It isn't selfish, because the healthier we are, the more we feel we have some worth, the more we have to shine out with.

ilovecherries Wed 19-Oct-16 16:47:46

Thanks everyone smile. First day is going fine. I've had 400 cals so far, which leaves a reasonable amount for dinner later. I've been food shopping, cleared any crap from the cupboards and just sitting down with for 30 mins. Feeling positive and optimistic at the moment!

yumyumpoppycat Thu 20-Oct-16 07:22:18

Well done ilovecherries and good luck today too, really sounds like you have come a long way already and getting to a healthier weight is next step.

thenewaveragebear1983 Fri 21-Oct-16 16:42:07

Hi everyone. I've missed you all!
It's been a very stressful few weeks; we are right in the throes of moving house with all the joy that brings, I became officially unemployed (by choice but even so) for the first time in ten years, and everything just sort of got on top of me. I've had a lovely month of carbs carbs carbs to get me through it.
But now I feel ready for round two. I've put on a few pounds since the summer. I did have a good week a while back but my heart wasn't really in it and I soon fell off the waggon. I know if I keep on like this I'll be back where I started so I've had firm words with myself.
This weekend is my last hurrah so to speak. Wine tonight and takeaway (no kids!!) and then from Monday I'm back on it, properly, for an 8 week stint which should see me almost up until Christmas. Hopefully I'll lose what I regained in my carb orgy and maybe a few more to boot!
I 've been faithfully lurking, nice to see some new starters and some long termers and well done to you all

APlaceOnTheCouch Fri 21-Oct-16 19:18:00

Enjoy your wine and takeaway tonight bear - you deserve it! Moving and leaving your job must rate amongst the most stressful things that can happen in life. 🍷flowers

thenewaveragebear1983 Sun 23-Oct-16 18:37:15

Hi everyone.
Right, I'm back with a vengeance from tomorrow. I'm scared to Weigh myself but I have to so will do that first thing. Menu sort of planned but will finalise tomorrow.

pfrench Sun 23-Oct-16 23:04:49

Well, I've done 3 weeks off... haven't put on any weight, but have been exercising like a bit of a loon. I always get that way at the end of term - just need the stress release or something - and I'm not sure I'd have been able to do that on only 800 cals a day.

Me and my partner are both starting tomorrow for another 8 weeks - well, his first since he didn't manage to stay on it for more than 3 days last time. He's going to aim for 1000 cals a day instead I think. I probably won't stick to 800 every day either, but will aim for under 50g carbs as I did last time. Wanting to lose another stone and a half. Think I'll plan to do the HIIT exercise i'm currently doing and just see how it goes - if it's too much then I'll up the calories. We need to be fitter for skiing in January, so can't not exercise.

lemontova Mon 24-Oct-16 11:29:01

Where are you off to pfrench? we're going to Val d'Isere in January so that's my main motivation at the minute! Snowboard pants are a bit too tight for comfort.

diamantegal Mon 24-Oct-16 15:46:03

Okay if I join you all? Actually, I'm not going to start until next week (DS is away for half term so I've planned a busy week of socialising which is NOT diet-friendly grin) so this is a bit of a placemark in the meantime.

I'd like to lose a stone, that gets me to a healthy BMI. I've done it a couple of times before by using WW and MFP) but it's proving much harder this time so hopefully this gives me the kick start I need!

Have been reading the previous threads while I wait for the book to arrive - you're all providing great inspiration so thank you - particularly loving the photos!

Bring on next Monday!

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