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Blood sugar diet thread 7(1000 Posts)
Here's thread seven for the Blood Sugar Diet followers.
It's 5 weeks and 5 days until school breaks up (may vary by region!) so let's get those bodies lean for Summer!
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!
Day 3 for me. Struggled with day 1. Always do the first few days of a diet when I think regularly about what I will eat or can't eat or just food in general.
Plodded along and yesterday and today have been (so far) much easier. I haven't wanted breakfast at all.
Had a bowl of cauliflower and broccoli roasted with a tsp of Parmesan yesterday for lunch. Delicious!! Omelette and shed loads of spinach today. Lots of fish planned for dinner. Am trying the cod and chorizo from the book tonight with a bean salad unless hubby hasn't got the cals to spare in which case will be green veg instead.
Had a cheeky weigh in this morning and I think am 4lbs down though my scales are a little temperamental so won't get too excited until I weigh with husband on Monday next week (and we have got through the weekend!)
Placemarking on new shiny thread!
Probably shouldn't have started today TBH as tomorrow is my birthday and no way am I not having any sugar on my birthday!!
Ah well, at least this eases me in. I'm super hungry - I can't see myself doing this for a whole 8 weeks!
Hi, I started last week and have lost 3.5kg in 7 days - yeah!! I've just made the coconut flour muffins from the book. Is it my cooking or are they just awful?? Never cooked with coconut flour before but the rest of the recipes have been great.
moomin yeah sorry there is no actual cous cous in the rainbow vegetable cous cous. I think it was cauliflower, beetroot, onion and butternut.
monkey I think coconut flour might be an acquired taste, I can't stand the stuff.
monkey I think all the 'interesting' flours are an acquired taste tbh. My DH has allergies so we've always had to use wheat-free flours and they are definitely more suited to some recipes than others.
Thanks bear for the new thread.
I'm glad it's hopefully not just me! If anyone wants to share any coconut flour recipes that work and fit with the plan I'd be grateful. I now have a huge bag of it!
I haven't tested these yet but have saved recipe for weekend,
I have bought a bag of coconut flour and scared to use it,
but will give it a go churros also this looks good naan
Trying a shepherds pie with swede mash instead of potato tonight. I also am seeing peas as a treat as I threw a handful in the lamb mixture.
Re: coconut flour. I made the pancakes and they were 'interesting' , for some reason I didn't expect them to taste coconutty, and they were a bit dry.
Gram flour- I bought after hearing a poster (h3l3na, remember her? She was awesome, where did she go??) raving about it but I couldn't even eat the flatbreads I made, they were awful.
I agree that 'unusual' flour is not usually the best. It's probably a good thing really because if I found a recipe for something cake like that was allowed, I would be making them and eating them.
My lovely mother in law made me no sugar coconut macaroons which were really yummy. Whip 2 egg whites till stiff peaks, then mix in 200g desiccated coconut. Spoon into pyramid shapes or whatever shape you want. Bake for approx 20 mins at 170C until golden & firm. Leave to cool.
200g desiccated coconut is 12.2g carbs in total, so if you make at least 10 pyramids they will be 130 cals/1.2g carbs per pyramid. If you wanted to you could drizzle over melted dark chocolate but that would increase cals/carbs.
Thanks for the thread bear Yes H3l3na, I was wondering about her too!
I had no success with coconut flour either but have a bag to use too if good recipes come up. Also chia and flax seeds!
Coconut macaroons and your mil sound amazing Fliberty!
Not sure I will ever see peas as a treat ;)
Thanks for the new thread! Am surprised at how un-hungry I feel on 800 cals a day. The craving for something to munch on though is another matter.
Not losing massive amounts, currently day 10. Going to a barbecue this weekend and then pit for fathers day lunch so trying to stay under 800 Cals during the weekdays to make up for the inevitable falling off the wagon.
Fibberty I hope you don't mind but I screen shorted your post for coconut macaroons as that sounds lovely a real treat for very little cals.
I've not had a snack since starting but will save that until maintenance. In terms of lbs I'm not a that far to go but it's so so slow now I think I will be here for the remaining 4 weeks I have left.
Can I ask a question about maintenance? Do we basically go over to 5:2 and still keep low carbs or is it fully 5:2 and not worry about the carbs?
I think maintenance is 2 800 calorie fast days and the rest is low carb Mediterranean style eating.
Pink Blossom, it is 5:2 with low/controlled carbs but 800 cals on fasts instead of 500.
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