Blood sugar diet thread 6(1000 Posts)
Continuing thread for the blood sugar dieters......
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.
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.
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
Thanks yumyumpoppycat for your excellent recap- I have shamelessly stolen!
Really interested and following the convo about the amount of carbs that work for everyone...
I have always found that I can afford to stretch the calories but I don't really lose unless the carbs are low as well. I can probably stick to 1000-1200 and lose 1-2lb a week but only if my carbs stay low. For me it's more that once I reach the higher carbs, I start to crave them. Less than 50 seems to keep that craving at bay.
I suppose that a person's metabolism and tdee must play a part somehow- a 6ft 5, 20 stone man needs far more calories than a 4ft 11 10 stone woman, and this diet doesn't accommodate for that does it? So somewhere down the line, probably maintenance phase, that different need for calories must play some role in his much weight you lose,
I have a reasonably high tdee (1800) so that's probably why I can still lose reasonably consistently on 1000 cals and low carbs. Some people would maintain at 1000 cals.
I'm sitting at 49g carbs and 600 calories for the day. Woop!
I've only just realised that I've been all the threads, all 7, from the start!
By the way, could you please help me with Mfp. I'm not very techy and I find Mfp hard to navigate/work out what it could do for me.
I think I've got my settings wrong. It's set to 800 calories.
But then it's set to
carbohydrates 100g 50%
Protein 40g 20%
Fat 27g 30%
What does that mean? That it's expecting me to use 50% of my allowance on carbs?
But I want to set my carbs to 50g for the day. Isn't that what you all aim for? 50g or under?
So how do I set it for 50g rather than 100g it presently says?
Hi all! Day three of being under 800 without using my exercise calories so I'm pretty chuffed with that.
Oblomov, go into the settings section of MFP... The option to down carbs and up fat / protein is in there.
Just double checked... It's under 'goals' then 'nutrition goals'
Another one here who struggles with mfp - can't figure it at all. Will be one week tomorrow so will have an idea if I have been following the rules absolutely or not 😊
...... sorry, am a previous poster who has name changed.
Yes thank you Rue, I had found that bit.
But I didn't know what to change it he settings to.
Shall I change the 100% to :
Or different %'s?
When you change the percentage of carbs down, it shows you how many grams that equates to... I just took it down to 50g, and then randomly upped the others until it looked right! Very non technical.
Would any of you other MFP users be interested in sharing user names and cheering each other on there as well?? Am happy to pm my user name to anyone who wants it!
Just looked... I'm at 25 percent carbs, 35 per cent protein, 40 fat.
Thanks for the shiny new thread bear
I completely agree with you about moving from the 8-week phase to it being a WOE. After the 8 weeks, I did re-introduce fruit and now that I've been doing this for almost a year, I do allow myself to have risotto if I want it or some roast potatoes. I still monitor calories and carbs but I'm not as strict so I know that sometimes I'll eat some nuts and forget to log,etc. From a psychological pov, I know I can't tell myself that I'm not doing BSD any more as I'll throw myself into a vat of chocolate, cream, cakes, etc. I've realised I need to be aware of what I'm eating and the best way to do that is to calorie and carb count and keep posting
bore you all on here with my posts
Oohhh APlace - one year on! Can I ask you to share your story - I really get majorly inspired by other people's successes. I think I am in it for the long haul and know I will face temptations at every turn - red wine and croissants are my particular weakness 🍷🍤
I don't do mfp but maybe I should check on my app to see whether I can change my settings too. I currently just have normal settings and get to feel smug on the rare occasion I finish the day on half my calorie tdee!
Feeling restless tonight- I could raid the kitchen! I haven't drunk enough water today which could be part of the problem plus had parents evening so ate dinner at 4.30 with the children! Not my best idea.
I think I'm going to have to give in and get myself a little platter of salad veg and cold meat because otherwise I'm going to be picky all night and end up destroying my good intentions!
Thanks for thread newaverage - thread 6 wow! Why are oats and coconut flour now not ok on facebook page?
Like Rue says on MFP 25% of 800 cals gives you 50g carbs; I think I went for 45% fat 30% protein when doing 800 as easier to keep everything green that way
Well done to all the people on their first week!
I'm the same Bear. I stuffed some ham in my face then quarantined myself in the bath for safety.
Yumyum I think just because they are being 'overused' and that oats particularly are stalling people's Weightloss. I know myself that if I have oats for breakfast (I used to have porridge every day so I really miss it!) I struggle all day. So again, maybe it's just one on those things that's trial and error and see what works for you.
I think the flour replacements (gram, coconut etc) are again quite high in carbs. So if you made the coconut pancakes every day you might struggle to get the weight losses.
The book is quite in its infancy really. In the few years since it came out I bet there has been a lot of 'research', albeit by people like us!, and perhaps some of the original thoughts are now a bit outdated?
I had a salad platter, some ham, 2 mini sausages and 2 crackers. I've eaten a lot today- 1500 cals, mostly on plan allowed foods, but just too much of them. I must remember to drink tomorrow as I'm sure that's what causes it. Still, no cake or chocolate or bread. So could have been worse!
Just checking in to the new thread so I don't lose it. I'm on Day 5 of the BSD, your stories and tips are really helpful!
TBH I find oats leave me hungry anyway and coconut flour isn't that nice, but I am ok with a slice of wholegrain bread with an egg so defo agree about everything needing tweaking to own personal needs. Be really interesting if there is a follow up, I get the sense MM wouldn't feel like he had to stick with what he has previously said either, if new research comes up I think he would explore it.
Hmm. Weighed in this morning and 4lb loss. Bit disappointed tbh, though I do know that it isn't bad. Think I still have to tweak what I am eating - but am determined to keep going.
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