Blood Sugar Diet thread 11

[thenewaveragebear1983]

Here’s the new thread for the BSD followers. Everyone is welcome to join us. Here’s a quick recap!

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.

[thenewaveragebear1983]

Here’s the link to our old thread

Blood sugar diet thread 10www.mumsnet.com/Talk/fasting_diet/3222906-blood-sugar-diet-thread-10

[Snowglobes]

chocegg gone to the dogs indeed! If only the dogs had eaten it rather than me! bear I’m so impressed with your holiday loss! I’ve managed to put on 3lb this week! Not through food but booze. It’s helped me realise how tricky maintenance is going be and how easy it is to put it on. Going to a BBQ today... so maybe start again Monday & be super super strict! Need to find some yummy drinks!!

[ChocEggNoThanks]

Ha true Snowglobes 😁

Well done on holiday weight loss Bear!

Just checking in.

[ponygirlcurtis]

Thanks for the new thread bear, and well done on your holiday loss! That's impressive. What's the live yoghurt you found? And is it any apple cider vinegar?

I made the crabcakes from the book last night - said it would be 440 cals, I made it barely half that, quite a difference!

Snowglobes I am finding that with alcohol in the mix I put weight on - even if my daily (and weekly) calories are significantly lower than my tdee. I don't know how that works but it definitely does for me.

[thenewaveragebear1983]

Pony there’s a few live ones- Yeo valley (in the green pot), total, and few others. They seem more expensive (significantly so if you go for a fancy brand) than the normal ones. Our local asda has a range of ‘world foods’ in the dairy section and the one I’ve bought was the very cheapest (69p for 400g)- thought I’d start at the cheapest and work my way up! I’m planning to get my littlest Ds to have some every day to boost his immunity before the winter so cheaper the better! The ACV I will get from Holland and Barrett’s one day this week when I go into town, it needs to be of a certain quality.

[ChocEggNoThanks]

I'm a stay the same by some miracle but have a BBQ today where I will have to fight off the bread and baked potatoes. Going to bring some halloumi and salad stuff. Friend hosting is used to me bringing veggie stuff so it won't seem unusual. Unfortunately she makes amazing cakes and pastries and life is too short to say no to them! I will have to contain my greed!

[ChocEggNoThanks]

Bear these are a couple of links you posted on the last thread that might be useful for newbies and on going. Maybe you could repost them so they show up as an OP post early in the thread? They helped me at different times!


healthyeater.com/important-tool-weight-loss (TDEE calculator)

caliberstrong.com/how-whooshes-impact-your-weight-loss/

[DandelionAndBedrock]

Oh yes, that whoosh link was really helpful. Your photos are so impressive, Bear! Well done!

I’m out for lunch with the in laws today. Bracing myself for comments about being pregnant due to not drinking .

[ponygirlcurtis]

Thanks bear, will look into that. Is the Clever Guts book worth getting?

[veryveryquietly]

Good morning all. Yesterday was ok (only 1 glass of wine), today starting out good with scrambled eggs, spinach, a bit of cheese and a bit of salsa for some bite (v low cal and low carb).

Trying to get my head together enough to do grocery order, which requires thinking about meals, because, well, see left...

[thenewaveragebear1983]

Pony girl I found the clever guts book interesting to read, but it’s not especially relevant to me personally. I don’t have IBS or anything like that. It did seem though like I could add on bits of it to my current BSD ways and maybe boost or ‘fine tune’ a few areas, and some bits were relevant in that sense particularly artificial sweeteners and alcohol (which are the two things I don’t do by the book for BSD) and also processed pork which I’ve mentioned before; my kids eat far too much of it and so do I as a result. I found the two days I tried to go without porky products absolutely hard work which would suggest how much I need to continue going without them! It is interesting reading about cravings and how the bacteria realease hormones that make us crave, and then eat, the foods they rely on and so by boosting the ‘good’ ones and starving off the ones that eat sugar , it can have a longer term effect. I think it’s designed to be used in tandem with a Mediterranean diet so fits quite well with BSD. I’m going to try over the next few weeks to incorporate some elements. I don’t feel like it’s complete as a diet plan on its own though, because the science is so new.

[thenewaveragebear1983]

DS’s birthday today and we’re having a BSD friendly buffet (I have relented and done a rice salad and some rolls and crisps, but all the good stuff is BSD!) Made these ‘unicorn eggs’ which I saw on Pinterest- a bit scrappy round the edges but how cute are they??

[TheAmazingShrinkingWoman]

Those eggs are so pretty! And your before and after pictures are great.

I really struggled yesterday evening which was annoying as I had done brilliantly all day and it felt like a waste of good work. I had some bread and it was like eating a bath sponge. Really gross. Also had 3 sausages, ketchup and 2 mars ice cream bars over what I should have eaten.

Back on it today and have had a lovely picnic. I went without breakfast and as a result had a huge 420 calorie picnic at midday with lots of variety and a pudding! Not at all hungry even now. Will have evening meal at 5pm if I'm hungry then but definitely no later than 6pm.

Lunch all packed ready for term time. Bike out and ready for the commute. So much easier to stick to this when I'm at work!

[Oblomov18]

Thanks Bear!
Bugger. I missed the memes yet again!!

[Oblomov18]

Although there weren't any in the end!
And Bear your photo is literally amazing, and there is no issue with your skin, at ALL!!

[APlaceAtTheBSDTable]

bear your photos are fab! And a great motivator to keep going.

Thanks for all your kind wishes for DS. We're still waiting on some test results for him and counting down the days till the school holidays when we can keep him away from all the school bugs!

I have no idea what weight I am this week. I've had meetings, a school show, a conference, DH's birthday and a Communion which has meant some days I've eaten lots and others hardly anything. I'll WI tomorrow.

[thereinmadnesslies]

Oh fuck had about five glasses of wine this afternoon at a friends bbq. Gonna be at least a stone heavier and I’m too pisse to take the dog for a walk

[ATurnipOfMyOwn]

bear those photos are incredible. What a transformation - I really wish I'd taken some - might still do it. Also, how do you make the pretty eggs?

Still stuck at 10st 5lbs. It's been almost a whole week now with no change, other than going up and down half a pound. BUT I have had soooo much wine in the last week, and a load of carbs on Friday, so I suppose no change is a good thing.

Quorn chilli non-carne and cauliflower rice tonight. And some wine (It's still half-term and my son has an inset day tomorrow, so that's my rubbish excuse.)

[ATurnipOfMyOwn]

madness that's so funny - love the squiffy post! You really won't put on a stone from a bottle of wine - or a bottle of wine and a BBQ.

[abitoflight]

Festival in the sun is just a disaster
I've drunk pints of ale/lager
And one has 22g carb according to mfp
But no sugary food and sensible until lunchtime on each of 3 days
Will weigh in tomorrow and be back fully on track (1000 cals max a day which i find doable)
The carbs in beer were a shock tbh - going back to gin and Pinot Grigio but in this heat, I've excused myself

[ATurnipOfMyOwn]

abitoflight I'm quite fond of an ale or two, but remember MM calling it "liquid toast", so have avoided it.

(Unfortunately I haven't avoided wine or gin, but at least it's fewer carbs!)

[thenewaveragebear1983]

So I’ve had birthday cake and profiteroles with my little dude on his birthday, and no running today so I feel nice and rested ready to start my next 8 week stint. Doing my menu for the week I’ve decided to go back to mid morning shakes, and main meal for a few days to reset myself. I’ve only got shopping in for a few days but that’s helpful actually as there’s less temptation around. I’ve planned my run schedule for the week and factored in a few long ones and a few treadmill runs which I’ll tie in with 30 days shred to tone my stomach and my arms a bit. I’d love to go alcohol free but not sure if I’ll manage it as there’s various social things in the calendar for the next few weeks.

I always preempt these things with the old ‘I never do 800 calories’ but I’m determined to take this like a new starter and really work hard at keeping the calories low. Feeling very positive for the weeks ahead!

Thanks for all your positive comments btw, you’re all very kind!

And the pretty eggs are just hard boiled eggs, shells removed, then soaked in a bowl of beetroot vinegar for a couple of hours. I was going to scoop out the middles and do devilled eggs, but ran out of time. They went down a treat!

[TheAmazingShrinkingWoman]

Apologies for DM link but has anyone seen this?

[abitoflight]

Turnip - liquid toast stuck in my mind too as I was drinking it. Still under my DEE tho in total so not too bad - under 1500 with 2 pints, gin and wine....
I had to check on DM link that it wasn't the photos from here!
Back to work tomorrow will focus me on the last few lb's before I start maintenance
I think I'll do a couple of 800 calorie days each week to keep it simple and my target is a good few pounds under what I'd be happy with long term

[chrispenrallt1]

Bear your dedication to the BSD way of life puts me to shame ! You have done very well!
I am happy to report 3 lb loss this week bringing my total to 13 lb on my first two weeks on this woe. Makes me feel very pleased that I was able to resist the chips and pudding on Saturday night amongst the skinny Minnie’s saying oh go on it won’t harm you.
Just back from walking the dog, a beautiful morning here in west Wales
Have a good day everybody,