Blood sugar diet thread 10

[thenewaveragebear1983]

New thread for the Blood Sugar dieters

Link to our old thread;

Blood sugar diet thread 9 www.mumsnet.com/Talk/fasting_diet/3143559-blood-sugar-diet-thread-9

[thenewaveragebear1983]

Can’t believe we’re on thread 10 already! Welcome everyone.

Just a quick recap, please feel free to ask questions or add anything I have forgotten!

The BSD 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:
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, 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.

[TheLegendOfBeans]

Placemark.

Also, 76kg today - yay!

[SquareEyedSqu1d]

Yay! Thanks for the new thread, bear.

Well done, beans! I'm psyching myself up for my end-of-first-week weigh-in tomorrow morning.

Today's challenges have included DC wanting to play with the play food for hours, baking a bake-at-home baguette for DC (the smell!) and seeing every possible food advert going whilst watching a bit of telly. Have been stoic though so am pleased with myself.

And so on to Week 2...

[ElizabethG81]

Can I join? I've been doing BSD for just under 2 weeks and have lost 9lb so far. I had been doing 1200 calories per day on MFP for about 6 weeks prior to that and had lost 11lb, so am 20lb down overall. I'm 5' 7" and started off at 13st 2, aiming for somewhere between 10-11 stone (haven't been lower than 11st for my whole adult life).

Am finding BSD great so far, had headaches the first few days but have a cup of bouillon every day now which seems to work well.

[thereinmadnesslies]

Please could I join. I’m reading the book at the moment, I’m hoping to start this week. Any tips to prepare?

[ElizabethG81]

What seems to be working for me is planning the whole day's food in advance. I input it on MFP and fiddle around with the figures until I get it under (or around about) 800 cals and low carbs and sugar. I plan a couple of days in advance so I can make sure I've got the right food in and don't start on the 3 huge Easter eggs I've still got in the cupboard.

[thenewaveragebear1983]

Hi Elizabeth, welcome! Sounds like you’ve had a great start!

And therein welcome also. My only tip would be to remove everything tempting. If you have to have it in for the dc, then get a box and put everything in, so it’s not there to tempt you. And I really find that meticulously planning my meals, calorie counting it in advance, and putting it somewhere obvious really helps too.

I’ve had a pretty good BSD day today, although I didn’t calorie count. Now I’ve just sat here this evening and totalled up, it looks like I’m around my tdee of about 1800 although that tdee doesn’t allow for exercise and I did run 10k so..... should be ok

I’m going back to basics this week; I feel a bit chaotic and I know deep down I’m not really following it closely enough. So it’s shake at 11am (or after running) and 400 cals dinner, and 200 cals evening snack each day. I’ve turned to Pinterest for recipes so trying lots of new things this week. A combination of running and 30day shred as exercise.

And I’m hiding the bathroom scales. I’ve been jumping around 11.0- 11.3 all flipping month and it’s driving me to distraction so this week I’m committing to weighing my food, every single thing I eat, rather than myself.

[DandelionAndBedrock]

madness I posted on the other thread that I am starting tomorrow, using the online programme. No works of advice but we can go into it together!

[APlaceAtTheBSDTable]

Thanks for the thread bear ! Welcome new peeps!
Well, tomorrow DS goes back to school and I restart BSD and have to lose everything I put on over easter.

[veryveryquietly]

Yes thank you for new thread!
Have been hovering around the same number for several days. Probably only fair as I haven't been as disciplined. Lunch packed and ready to go for tomorrow though.

[APlaceAtTheBSDTable]

WI this morning. I have put on almost 7lbs over Easter I'm now 11st 4lbs.
On the plus side I'm still 2 stone less than when I started BSD two years ago and I'm wearing a size 10 dress. On the downside I won't be able to say either of those things if I don't stop eating.
I need to stop following my BSD maintenance and start BSD properly again.
I'm posting all of this here so you can keep me accountable.

[veryveryquietly]

Accountability for the win place - I think we are all looking back at the Easter carnage and need some accountability and a fresh, spring-like start.

Same here: Have been hovering around the same number for a week now rather than losing, and I know late night snacking is entirely to blame, and completely undoes all my good efforts during the day. So here's to starting afresh, slaying the chocolate monster (just 1 square keeps turning into 6) in its den, and moving forward.

[Oblomov18]

Well done Bear.
Welcome newbies!

[thenewaveragebear1983]

Went to aldi for a change today not for a lovely jo Malone copy reed diffuser, oh no so these are my things to try this week:
Two curry ready meals from their slimwell range (copy of Iceland’s slimming world range). They have no rice included, so thought they’d be a good thing to keep in the freezer and serve with veg on a busy evening. They have no sugar, and appear to be quite ‘healthy’ as ready meals go. They are 322/372 cals each.

And also these ready cooked chicken escalopes, thought they might be a nice addition to a salad as they should be quite spicy, 167 cals each. Tiny amount of sugar/rice flour added but still only 2.5g per piece.

And they do nice small avocados, so a half is about 80 calories (as opposed to Sainsbury’s where they are so massive, a half is about 300!)

[SpecialCategoryData]

Hello all. I've dabbled with BSD before but starting properly today having got my exercise re-kick started with some rudimentary running last week. Half hour dance class before the kids tonight too. Will be needing words of encouragement by evening. My weak point is the journey home from work...

[APlaceAtTheBSDTable]

bear they look tasty. I hope your reed diffuser is nice too.
Welcome SpecialCategory it sounds like your exercise regime is off to a good start. If the journey home is a difficult time maybe prepare some BSD friendly snacks to carry about with you?
I should take my own advice. I'm struggling today with the gap between brunch and dinner. I think I'm going to end up making a small salad.

[Belindabelle]

Hi I am coming to join you all.

I have tried to do this diet before but I keep going off plan and it morphs into low carb. Unfortunately low carb doesn't give me fast results and I get fed up, start binging on carbs and its back to square 1.

WELL NOT THIS TIME!

I have 5 weeks until a weekend away. Then another 5 weeks until the schools stop for summer (Scotland). Hopefully 10 weeks on BSD will make a big difference to my weight and my mood. Hardly any of my clothes fit at the moment and I just feel like hiding away.

I am approaching 49 which means that next summer its the Big 50. I really don't want to be that cliched fat and fifty. I don't want to get to this time next year and be panicking about my weight and regret not doing something about it when I had the chance.

I don't have diabetes (yet) but I do have higher than ideal blood pressure. I have also noticed more aches and pains the older and heavier I become (No shit Sherlock). I have at least 6 stone to lose to get to a healthy BMI and could lose 8 stone before I would be underweight.

Best get cracking then.

[londonista]

Hi all, hope your days are going well.
I've spent the last few days preparing for restarting ... working up to it!
Yes yes yes to getting rid of anything naughty/ tempting in the house.
My kids still have LOADS of easter choc but I asked them to keep it in their room today.

My huge weak point isn't chocolate though, it's bread. The only bread I don't compulsively overeat is square sandwich bread. So I've decided it can't be in the house, which means none of us have it.

By the way, Heck chicken sausages are on sale at Sainsbury's this week, they are so lo cal and I absolutely love them. I am portioning up some meals this arvo.

[londonista]

Belinda I'm loving your PMA - this should be a great kick start for you. Good luck sorting out your routine!

[thenewaveragebear1983]

Welcome special and Belinda!

I love how the new thread always brings a few newbies with it! It’s always very motivating as the new starters tend to be better behaved and as a result they get great results. No pressure

Belinda I’m the same when I generally ‘low carb’- it’s definitely certain things that tip me over the edge and I can get away with more calories if I totally avoid certain things. So for me, it’s no potatoes, pasta, rice, grains or sugar (so even though the book recipes include quinoa and wild rice I can’t have them). The same for allowing 50g carbs- unless I still avoid those key things, I usually cannot keep on track.

[thenewaveragebear1983]

Oh, and any new starters (in fact, everyone!) should do their measurements.

I measured today and I’ve lost 4 inches off my hips, 3 off my back bra measurement, 2.5 off each arm and about 4 off my stomach around my belly button. That’s not since I started, that’s since I last suggested everyone should do them which was probably the start of the last thread! Considering I have lost zero weight in the last month (I have, but I’m yoyoing about a lot so my total loss is v small) that’s very motivating!

[XRayYankee]

Hi everyone and thanks for the new thread bear.

I'm going to take some interim measurements tomorrow, thanks for reminder .

[thenewaveragebear1983]

How’s everyone got on today?

I’m closing the kitchen at 771 cals, 31g carbs. I’ve done 18k steps, which includes a 3.5k run and 20 mins of Jillian Michaels.

It’s very likely I will eat those remaining calories in the form of a few cherry toms and a piece of cucumber because I probably shouldn’t eat less than 800 and still expect my body to run tomorrow, and I have planned an evening jog with my friend. But still, I’m very pleased with that. I actually can’t remember the last time I did a proper 800 calorie day. Oddly i feel less hungry than I often do if I’d eaten way more.

Good 1st day back in the saddle!

[bagelbaby]

Hi there.
I'm starting again too.
My downfall is lunchtimes. I'd love your recommendations please!

[bridgetreilly]

So after about six weeks of maintenance which has worked okay, I think I'm ready to start again for another full-on 8 weeks. Starting tomorrow. (Today was my birthday, so not a good day to start!)