Blood Sugar Diet and Fast800 thread 14(999 Posts)
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 blood sugar diet was designed to reduce T2 diabetes symptoms (or even reverse it entirely) but can also be used for weightloss.
Meats and fish
Full fat dairy products
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) although alcohol is calorie heavy and can influence your appetite
Tea and coffee, herbal tea etc.
And water- drink lots of water!
sugar, sweets, and ‘naturally occurring sugars’ such as fructose, maltose, honey, agave, puréed dates etc....
Potatoes of any variety
Breakfast cereals (occasional steel cut oats are ok)
Breads/ flour based products
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)
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 of 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. We recommend you take your measurements before you begin, not just your weight. A target pair of jeans in a smaller size or even a photography or two can be very motivating!
Some useful links:
meal planning thread
TDEE calculator to calculate your daily calorie requirement
information about the ‘whoosh’ phenomenon
Hi, I'm starting today with about 1.5 stone to lose. Currently 11st 2 and 5ft 6. Have put on weight since September due to a variety of reasons - happiest and healthiest when I'm below 10st.
Do most of you update with losses once a week?
Thanks for the thread. I started Fast 800 last Monday (so 10 days in now). I've lost half a stone in that time, although I've plateaued for the last few days (period due soon). It has been fine! I've been cooking and having boiled egg for breakfast with asparagus, a salad and chicken or tuna for lunch and a dinner with the rest of the family without carbs. I'm quite peckish today but have just had a breakfast meeting where I had to watch everyone else eat pastries!
I'm planning to move on to 5:2 from Monday next week and stick with that for a few weeks and then go back to Fast 800 after Easter.
Parttime I tend to post quite regularly on here, but feel free to post whenever/whatever you like!
Hi there, thanks for the new thread. I hope it's ok to join in?
I did the BSD last year for a few weeks before switching to low carb and had good results.
I've still a lot more to lose, actually I gained some of what I'd previously lost so I restarted fast800 on Wednesday and plan on doing it until Easter.
Looking forward to chatting and supporting each other on here
Welcome banging, how are you finding it so far?
Thanks @thenewaveragebear1983 here for the placemark I am getting right back on it and need to know where to find you all!
Checking in too, started in Jan, had February off and restarted last week, lost 23.5 lbs up to now.
I'm another pound down this morning, making it 10.0.4 -so close to those 9's! A total loss of (I think) 4 pounds this week, maybe 5, which I'm pleased with especially as I'm so close to my target. It just proves really that I've been a bit
lot sloppy recently because by really focussing on the plan this week I've seen results.
Supposed to be a fast day today, but I'm out tonight so will have to see how it goes- and also out tomorrow evening for a family do. I'll spend the day assuming I'll stick to 800 calories and see what happens later when I'm actually out. Hopefully being half a pound from new numbers on the scales will motivate me to stay on track today!
Thanks bear, I'm finding it ok, I'm really watching the carbs so having carb flu right now which isn't pleasant but I'm looking forward to when it goes and the hunger and carvings go too. I find I've more success if I watch my carb intake but boy the first few days are hard. I think this must be at least my 10th attempt this year to get back into this but I have what I call THE FEAR cause we're off to Spain for Easter so I need something that works fast.
Well done on the weight loss this week and up until now, I read the previous thread and you've done really well.
Well done you too notapizza, 23 is a great loss, have you much more to go?
Still going on the fast 800 here. I've now lost almost a stone in less than 3 weeks. My belt is easily in a notch, my rings are looser, and my jeans feel baggy round my thighs.
And I avoided offered chocolate eclairs last night without any real effort. And got Fast food for a carload as we raced between events, but didn't have any. Then got home and made a salad with manchego cheese and ham. And am full!
seawig that is brilliant! Well done on the loss and avoiding temptation.
bear what a great week. Hope the meal out was good and the family event goes ok.
bangingdoors carb flu is nasty but doesn’t last long - by the end of the weekend you will be back on track and feeling good!
My three-weeks-in summary.
My weight loss has slowed/plateaued this week, giving me an overall loss of 15lb in 3 weeks which I am really happy with, although only one of them was this week! I’ve lost two inches from my waist which I’m also really pleased with. I have 4 stone still to lose.
I’m still eating early in the morning, and lunch, then on some days an early tea, although on others I’m not hungry or busy so am not eating from about 1.30pm till 7.00am the next day. I only really feel hungry before breakfast, then mid-morning. No blood-sugar lows, no shakes or faintness. I feel like I’m eating enough.
I have more energy. I’ve never been keen on exercise, but am doing a bit every day and enjoyed a walk last weekend. One planned for tomorrow too. I can feel my body changing - stomach definitely flatter, the lumps and bumps a bit less bumpy!
I’m planning how to move on with the diet, as I don’t want to stay on 800 for too long. I think I will do another full week on 800, then stop counting and measuring at weekends, still following Mediterranean guidelines. I will stick to 800 through the week. When I did 5:2 before, I used to get really anxious before a fast day, even though I did not find it hard to do. So keeping it consistent through the week will hopefully work for me.
So overall I am really happy with my results and how easy it is to stick to. I’ve found some really gorgeous soup recipes and am eating more healthily than I ever have, making sure everything I eat provides nutrients.
Sorry about the huge post - I’ve not posted much this week so had lots to say!
Have a good weekend everyone
Hi, can I join you all? I am finding reading your posts really helps at weak moments! I'm on day 6. Not much loss yesterday or today, although have lost 5lbs overall in 6 days so I suppose that's not bad compared to a regular diet! I'm hovering around 10.1st and just want to see a dip below 10! My partner is doing it with me which is great in terms of meal prep etc but oh my goodness he is moaning about being hungry! I want him to lose weight around his middle, he's a big tall guy with slim legs but quite a big tummy, which I know is dangerous for his health. Fingers crossed I can persuade him to stay on track for the whole two weeks. What are the best filling/most satisfying meals you have made?
I’m jumping on this thread as want to shift some weight before the summer.
Not ready to start just yet though 😂
Reading and absorbing ....
Some great losses on here. I'm still plateauing after big loss in week one. I'm reading French Children Don't Throw Food at the moment. Really interesting that in France they don't overeat in pregnancy ; our culture has a lot to answer for!
Can I join you too? Just started reading the book but planning on starting properly on Monday. I'm worried i might struggle as I'm on meds for ptsd, depression & anxiety. Anyone else have experience losing on meds?
Welcome to all the new starters!
Meal out was nice, but not BSD friendly- I had a chicken dansahk and shared a rice and naan with my friend, plus 2 glasses of wine and 2 g&t. Back on track today, I ran 12km this morning then have just had a lovely salad lunch with avocado, halloumi and ham. I think it's unrealistic I will calorie count today, but hopefully good choices will see me through!
I'm totally on board with this in a week. I can't start till then. Reading the book has filled me with horror . I realise why I can't lose weight and why I have so many health issues.
I need to lose 4 stones.
Jumping in as recent attempts have failed miserably and I am addicted to carbs and sugar.
72.7 kg this morning. I need to be at least 10kg less. Nearly all my fat is round my middle too which is baaaaad.
Had eggs, half avocado and asparagus for lunch. Currently starving so just eaten some walnuts. Veg curry later and I already can’t wait
That's the funny thing, I've discovered all meals taste bloody amazing when you get them now :D
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