Here’s the new thread for the BSD followers, plus those following the Fast800 plan. Everyone is welcome to join us. Here’s a quick recap!
The BSD/fast 800 is a low carb, Mediterranean style way of eating, with the primary aim of stabilising your insulin response when you eat. You achieve this by: eating fewer carbs, cutting out sugar and sweet tasting foods including most fruit, and by following a low calorie plan that reduces your visceral fat meaning that everything functions more effectively. Less insulin means less fat storage (in a nutshell, although more info can be found on this online). The diet was designed to reduce T2 diabetes symptoms (or even reverse it entirely) but can also be used for weightloss.
Eat:
Meats and fish
Oils
Eggs
Full fat dairy products
Nuts, seeds
Pulses/ beans
Veg that grows above ground
Limit fruit: apples, pears, berries- in moderation, with meals, with fats
Occasional alcoholic drinks allowed (spirits, red wine are preferable to beer, lager, etc)
Tea and coffee, herbal tea etc.
And water- drink lots of water!
Avoid
sugar, sweets, and ‘naturally occurring sugars’ such as fructose, maltose, honey, agave, puréed dates etc....
Potatoes of any variety
Pasta
Rice
Breakfast cereals (occasional steel cut oats are ok)
Breads/ flour based products
Exercise:
Michael Moseley recommends HIIT workouts to increase calorie burn and help to tone up, and recommends walking more (increasing your steps weekly until you hit around 10000 a day)
Mindfulness
MM also suggests a programme of mindfulness, meditation, practised for a few minutes each day.
How to follow the plan:
Fast800: follow the plan above, sticking to 800 calories every day for 2 weeks. Ideal to give your weightloss a real kick start, plus improve your insulin function and reduce your sugar cravings.
8 weeks BSD- 8 weeks, follow the guidelines above- 800 calories a day. You don’t need to count carbs grams because the diet is naturally self limiting.
BSD 5:2- for a more leisurely weightloss journey, or as maintenance, or once you’ve done an 8 week stint or 2 weeks of Fast800, you can play around with a combination of increased calorie count, ‘free eating’ and fasting days (800 cals) until you achieve your goals. Many of our long standing members now follow this approach.
You can stop 800 calorie days at any time once you achieve your goal. It’s advised to limit yourself to 12 weeks maximum at 800 calorie days, but you should get excellent results in 8 weeks. Depending on your weightloss goals, you can do further ‘rounds’ of either the 8 week BSD or the Fast800.
Some useful links:
Previous thread
Blood Sugar Diet and Fast800 thread 14 http://www.mumsnet.com/Talk/fasting_diet/3532374-blood-sugar-diet-and-fast800-thread-14
Meal planning ideas thread
Blood sugar diet recipe thread and menu planner meal planning thread
<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=healthyeater.com/important-tool-weight-loss" rel="nofollow noindex" target="_blank">TDEE calculator to calculate your daily calorie requirement
information about the ‘whoosh’ phenomenon
Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.
Fasting / 5:2 diet
Blood sugar diet and Fast800 thread 15
thenewaveragebear1983 · 23/05/2019 07:34
Phoenix I find it very interesting (despite being annoying)- I'm slap bang in the middle of my 'healthy' bmi too, and while I know people slate the whole BMI thing, there must be some science behind healthy weight). When I lost 6lbs in January with a vomiting bug, my body literally clawed back every ounce until I was back to this weight. Same when I've been training hard for my races. So I do think there's some scientific 'balance' going on. I am definitely more lean/muscular but my weight is exactly the same. Either that or my scales are broken! I think I need to step off the scales maybe. The last 3 weeks I have really noticed that because I'm not overriding my appetite with sugar, I've just eaten well and not really thought about it. The one thing I need to do is stop eating when I'm not hungry, either because it's 'meal time' so I just eat, or because I'm grazing/emotional eating. After my holiday this is what I'm really going to work on because I think a combination of no sugar plus really listening to my body and what it needs will help. My issue with losing those last 3 pounds is pure vanity and wanting new numbers , nothing whatsoever to do with health.
I realised yesterday that, although my body shape is healthy and I'm quite muscular (someone called me GI Jane the other day 
) it's not actually a body shape I've ever aspired to. I think maybe I don't recognise my shape as being 'slim' because I'm not all wispy and waif like . I perhaps need to make my peace with 'strong healthy body' as opposed to 'thin, 20 something, 3 cups of coffee and 5 silk cut for dinner' body. That's why these few pounds are so significant, because in my mind, that number is a 'thin number'?
I may have said this before, but I thank Blame my mother for all this body image fuckery.
In my twenties I was 8 to 8 1:2 stone.
Post DC in my thirties I was between 9 and 9 1/2 stone.
Early menopause at 40 made me go up to 10 to 10 1/2 in my forties.
Now late fifties and Post menopause weight fluctuates and I’ve been as heavy as 11 1:2 stone a few years back which I reduced to 9 1/2 stone and kept thereabouts up to 10 stone till last winter when I gained a stone and reason for going on this diet.
I’m now 10 1/2, and will be Happy if I get back between 9 1:2 and 10 and maintain there as I did before.
Being under 9 stone is simply unrealistic at my age and lifestyle and I think it would make my face look old(er). As C.Deneuve said there’s a time in a woman’s life when she has to choose between her age or her arse...
The funny thing is all those weights are still within my normal “BMI” so it comes down to what you’re comfortable and healthy and can easily maintain in the long term...
LND its a lapse not a total failure. Draw a line and close the kitchen for today. Could you get out for a walk this evening (helps get the unused insulin out of your bloodstream, excellent for insulin resistance) Get some sleep, good long fast til lunchtime tomorrow- plan your lunch so you know what's on the menu (less inclined to cheat). All damage limitation strategies, but it can help prevent a total spiral into a carb fest! You're only human - be kind to yourself 
Lndn, half a bagel, some crisps and a mouthful of pasta is really not the end of the world! I doubt it will have any massive effect on your state of ketosis (which I think is what ‘carb flu’ is, acclimatising to ketones).
Dust off and get back on the horse, it’s ok to not be superhuman, just normal human is just fine 
My day today
W2D1
No breakfast today as I had another blood test.
L: Tomato, red pepper & olive salad with egg mayo and pickled onion
D: Cod in cheese sauce with beetroot wedges, butternut squash and green beans
Greek yoghurt for pud as I had the calories left
Heading off to do a supermarket shop now. I haven’t been doing supermarket shops for a long time before starting Fast800, because I wasn’t eating much fresh food. It’s pretty remarkable, in terms of my mental health, that I’m sat here writing an actual shopping list! I need to allow myself a little pride at these everyday achievements, even if they seem just ordinary to most people.
Fingers crossed for whoosh soon, if not tomorrow. Hope everyone else has had a good Thursday, keep on keeping on and all that.
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Yay, mini-whoosh this morning, today I am 3lbs lighter than yesterday (!) which gives me a 6lb weight loss from
8d ago. That’s a much better first week number I know we shouldn’t get hung up on numbers. But they’re so satisfying when they’re ‘right’!
I’m now wondering also if perhaps the Shirataki noodles had a part to play in that scale blip, I ate them on Wednesday evening, I know that they’re such high fibre they can hold a lot of water with them and slow gut transit time etc. Does anyone else find that with Shirataki noodles (glucomannan/konjac/zero/miracle noodles)?
Also checked a ketone strip this morning and it’s middling-pink so I’m in ketosis, burning fat, yay.
Macca I can empathise with the nervousness of relaxing the calorie restriction.... although realistically how can eating Med-style lowish carbs still well under your TDEE lead to any weight gain (or more accurately fat gain).
Must have felt great getting rid of clothes. I have a very limited wardrobe now because I’ve been in denial about my size and had zero interest in most aspects of self-care. I’m looking forward to planning a new wardrobe when I’m a few sizes smaller though.
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