Blood sugar diet and fast800 thread 16

[thenewaveragebear1983]

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 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:
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 at 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.


Some useful links

Meal planning ideas thread
Blood sugar diet recipe thread and menu planner meal planning thread


<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=healthyeater.com/important-tool-weight-loss" rel="nofollow noindex" target="_blank">TDEE calculator to calculate your daily calorie requirement

<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=caliberstrong.com/how-whooshes-impact-your-weight-loss/" rel="nofollow noindex" target="_blank">information about the ‘whoosh’ phenomenon

[thenewaveragebear1983]

calculate your protein requirements here

[thenewaveragebear1983]

Blood sugar diet and Fast800 thread 15 www.mumsnet.com/Talk/fasting_diet/3593022-blood-sugar-diet-and-fast800-thread-15

Previous thread

[FastAway]

Hello..... just checking in, W2D3 here. Had a bit of a blip today, ate some grated cheese that came on the side of my kids dinner, and about six or seven fries 🍟 off his plate. Have been under calories last few days and have eaten 20g salted popcorn last 3 nights. I think it’s fine but I keep thinking I have accidentally eaten thousands of calories, it’s weird.

Anyway, dinner tonight was goats cheese barley risotto yum, and have made the halloumi veg bake for the next two nights. Oats are made and salad for lunch tomorrow.

I have a difficult weekend coming up.... visiting my parents at the beach Friday night and Saturday, there will be lots of wine and delicious food, plus a BBQ with friends on Sunday. I think I will just keep a lid on the carbs and do my best. I will definitely have wine though.

[PhoenixMama]

So but of a weird day here, had eggs for breakfast about 11 and then a sliver of cheese at 4 and done ribs at 7. I've either been not hungry or I've enjoyed the hungry feeling. But emotionally today was a black hole of a day & I didn't do any of the excercise I'd planned, in fact I didn't do anything except sit in my PJs all day, watch TV and feel desparately sad. I packed up all the stuff ex has here so at least it's out of sight I guess.

Tomorrow I have to leave the house in the afternoon but I haven't decided what I'm doing about food yet, but I am going to try to go for a run if I'm not up too late. I think the worst thing of late had been the not sleeping & I know that impacts both my food & my exercise so hopefully it will get better soon!

[Cuppatea14]

Your recipes sound delicious FastAway, are they from the book/website?

Thanks for the guidance on portion size AverageBear, I am pretty sure I am going over the 800 as I don’t feel as hungry as I expected. I don’t want to start weighing food in front my my daughters, so that’s out at dinner time. I have been using MFP, I cook from scratch so hopefully the estimates aren’t too far off.

Honestly I don’t even own a weighing scale and don’t know how exactly much I weigh (too much, given my clothes don’t fit), so I’m probably a disastrous candidate for this whole exercise, but the overall diet and ethos makes sense to me so I will persevere in my half-assed manner and hope for the best!

[FastAway]

Yes Cuppa, all from the book. I love cooking but always use a recipe, and I am useless at throwing together a meal. I meal plan every single meal that DH and I and the kids eat, always have! Not sure what will happen if we get on to maintenance, I would like to think I can eat something not from the Fast800 book at some point......

[Maccalenny]

Bear thank you for the new thread!

Phoenix - I feel for you so much....’black hole’ is a perfect way to describe that emotionally empty feeling at the end of something. It sounds like you are doing all the things you can to get through....exercising when you can, making good food choices when you can, and talking about it a bit on here. As we know, it will start to feel easier at some point but until that point you just have to get through it however you can. And it sounds like you are doing that....one day at a time.

[Maccalenny]

Fast it sounds like you are really well-planned, which will help so much. I know what you mean about feeling like you’ve overeaten hugely when it was only a few fries....I still quite often dream that I’m back in that out-of-control over-eating mode with no idea how to stop. So nice to wake up and remember that Fast800 happened and all is well!

Cuppa - without weighing and measuring you probably are quite a bit over the 800, but I think you are exactly right in what you said...if this way of eating makes sense to you, take what you need to from it and incorporate them into your lifestyle however feels best for you and your family. Sounds like a good plan for long-term change and a healthier future for everyone.

Your comment on not want your dds to see you weighing everything has really got me thinking. My dd is 13 and is in that happy place of fairly active, eats whatever and whenever she feels like, size 6-8. But her natural inclination is towards salads and water, rather than sweets and fizzy stuff, so I have hopes that she won’t go the same way that I did. I never moaned about my weight in front of her, or told her if I was trying to lose weight again, other than her knowing (as everyone else in the family does!) that wheat does evil things to my digestion and I should not eat it. This time she has become aware that I’m eating differently and has been so supportive. Hopefully she will learn - not ‘ mum on a diet all the time’ - but ‘mum eating healthily and feeling much better for it’.

What have other people told their kids about the change in their eating?

[Unusualusernames]

Thank you. I'm marking my place here.
Very relevant to me. I'm under regular review for familial hyper cholesterolemia and discovered to my horror this week, despite not being overweight, that I am at the lower end of the prediabetes stage. My consultant is useless (that's another story) and gave me absolutely no advice other than "try to limit sugar and bread" which lead me to have to google (something I don't like to do as I suffer extremely badly with health anxiety). Thanks for the advice, it's really appreciated.

[thenewaveragebear1983]

It's strange about the children/diet mentality because I grew up watching my mum diet all the time, and she never lost any weight, she is a terrible yo yo dieter and she has given me 90% of my body image issues as a result. However, I bloody wish that she'd taught me to eat like this and not like 'weight watchers with side order of Cadbury's every time I felt sad/fat/lonely/bored' - so I do talk to my children about their food, because yes they are kids and they do eat biscuits and pasta and bread, but really I know that an over consumption of these foods is no healthier for them than it is for me. They see me running, they cheer me on at races, and they know that my diet helps support my fitness regime. But they do know that I don't eat bread, or pasta, or breakfast cereals or sweets and they know why. Maybe not in a really blunt way, but I do tell them that these foods are not good for our bodies. Particularly my youngest Ds who I had the worst/most uncontrolled gestational diabetes with- he stands a high and real chance of developing T2 as an adult. I do weigh my food as well, and they may see that but again, I don't think there's anything inherently wrong with them knowing that even if a food is healthy there is a portion size that is 'optimum for health', in the same way that if you were following a recipe you'd weigh and measure the ingredients to get the balance right. I think it depends how you are about the whole process- my dm used to weigh salad but have cakes and chocolate hidden in the cupboard (which we can all agree is batshit)

[FastAway]

DS knows that daddy and I have changed our WOE because we need to lose weight (although despite being apparently very bright, he very sweetly asked “are you overweight?????” - yes love, my BMI is 34.....). He is slim and sporty and tends towards drinking water, healthy snacks etc. Ate only half a Magnum yesterday (killed me watching him throw the other half away....)

DS2, who I had gestational diabetes with and ended up on 30iu of insulin with every day, tends towards the stockier and has a sweet tooth. He’s only 3 though so he’s not really aware.

My dad, who has type 2 and the sight of who’s feet made me start this whole thing, has been referred to the diabetic foot attack clinic. I am worried.

Woken up this morning and can’t move my neck at all, it’s agony and completely stiff!! Will have to phone in to work in a minute as can’t do anything

[Mazig]

Hi all. Thanks for the advice on macros Bear and others - sorry not to reply yesterday - was out all day at an adventure park with DCs. Very pleased with myself as I made a picnic and stuck to exactly what I’d planned to eat. Dinner ended up being a bit different due to time but still healthy. I ended up at about 850 cals and 35g carbs.

I can imagine that not eating dairy makes the fat harder Bear. I really like things like Greek yogurt and cheese and milk, so I’m probably getting fat from these in snacks and struggling more with protein. But as it seems to be working I won’t worry for now.

Phoenix - I’m so sorry, wanted to post you a flower but can’t work out how on mobile. You sound very strong and centred but that black hole feeling is so horrible.

Children is an interesting thing. I have a DD who is 14. She had been veggie for 8 months but she isn’t skinny and doesn’t always eat really well. But she generally seems ok with her body image and I really hope this isn’t damaging for her. I tend to focus on the fact that I’ve made bad choices and am trying to make myself more healthy - I do see this more of a long term health measure than a body image/clothes one, although they are all connected. I also have a Dad with type 2 diabetes and he is so unwilling to accept the issues or change his WOE and that makes me more determined. I guess I’m just annoyed I took my eye of the ball, having done all the hard work once, and have to do it again. Also worry that will impact DD - seeing the ups and downs. But there’s a learning there as well I guess, the importance of maintaining and looking after yourself every day.

Long day in London for work today and I’ve not adequately planned food so hope it will be ok.

[Riddleofthesands]

Morning all, thanks for new thread Bear.

Feel much much better today. Fish and veg and water yesterday was delicious, clearly this WOE suits me much better than takeaways and wine!

Thanks for kind words yesterday Maccalenny.

Hope you have a happier day today Phoenix and crucially sleep better tonight. I find a couple of bad nights sleep and I unravel.

[PhoenixMama]

Morning all! Well slept ok last night & headed out for a run this morning, even given a little hill I felt really good which is great. Forced myself to put on a frock & make up & I'm heading out to support a friend with a work thing.

Down a couple of ounces this morning but I just realised that my period's late (by a day so far) but given I haven't massively fluctuated (I can fluctuate by up to 10lbs!) I'm not sure what's going on.

Not sure how my eating will be today as I'm out most of the day. Might drag myself to IKEA later this evening & treat myself to meatballs. Macca was it you who did this on mother's Day?

My dd is 10 and I've had to talk to get about my weight because she obviously noticed I was eating way less & what I ate was different. I desparately try to frame it around health & fitness but who knows how much goes in and what sticks. I'm going to get a lot stricter with her and snacks soon as she doesn't eat enough fruit & veg but I think that's just kids being kids!

[Maccalenny]

Phoenix yes I think the mother’s day meatballs was me! Love them....

It is so hard to know what to say to kids isn’t it, when most of us can remember seeing or being told some really unhelpful things that stick. My son is 18, has a sweet tooth and is not very active. He would like to be slimmer so I’ve bought weights and an exercise bike (good for me too!) but I feel like if I have a direct conversation with him it will upset him. He has a year before uni....got to get some healthier habits into him before then.

Fast hope your neck feels better soon. Also that your dad is ok.

[thenewaveragebear1983]

Closing the kitchen today on 1500 cals, but rather high on carbs at 100g because I had a fair bit of veg but also did have a scoop of sorbet in a waffle cone while we were out today! 22k steps though, including a 10km run.

Tomorrow I'm going to run in the morning, then probably go to the park or something outdoors with us dc. I'm making 'muggins' for lunch from my keto cookbook, (they are like egg muffins but they have turkey mince in them as well), then dinner will be chicken something! Dh is out tomorrow so I'm actually really looking forward to a quiet Friday night, no alcohol and a decent night's sleep.

I posted on the end of the last thread some links about sleep, and the effect on insulin resistance, and one of my goals for September is to get more sleep as I rarely get more than 7hrs and I'd love more. I reckon i need a few nights a week where I'm in bed by 9.30 in order to catch up.

[PhoenixMama]

Arrrgggg. I cursed myself earlier saying I hadn't realised my period was late and it came on with a vengeance while I was at IKEA. I'm desparately trying to not order Chinese food as I'm starving and I have nothing in the house. Really want salt & spice! Convince me to be good!

[FastAway]

It’s so hard Phoenix!! My neck today means I have been sitting around not doing much and I’ve been so so peckish! Also I think when you are generally not well your body demands you feed it, makes complete evolutionary sense.

Have you got ANYTHING in to eat? Perhaps we can think of something to make.

[FastAway]

Or if you are going to order Chinese, steamed veg dumplings and hot and sour soup?

[Mazig]

Oh God, Chinese... I’m not home from work yet and have only had a cup of coffee from work machine, prawns from M&S and then some almonds all day. I’m STARVING!!!!!

[thenewaveragebear1983]

Weighed in and I'm down a measly pound since Monday, 10.7.5. At first I was a bit miffed but then looking over the week, my carbs have been higher than ideal and I probably haven't been as 'on plan' as I first thought. So a pound is ok.

I'm going to spend today prepping some bits for the weekend, some egg muffins and little Asian style meatballs and a mackerel crustless quiche so I've got grabbable low carb goodies for the BH weekend. Whilst I love the summer hols, I'm tired of the excesses now and I'd quite like my routine back. I'm taking the boys away for a last hurrah at the seaside next week, but as it's without Dh there will be less inclination for treats and alcohol, hopefully.

Phoenix what did you do in the end? I keep a few bags of pork scratchings (I know. Classy, right?) in for exactly those times, they are hidden right at the back of the cupboard so I don't see them an eat them except in real emergencies!

[Mazig]

Bear - I’m only down a definitely measly half a pound since Monday and my carbs have been consistently low all week. Only 11g yesterday. After the first time when I was really successful, every time I restart I get to this point and give up, so I’m really determined not to this time.

In total, I’m down just under half a stone, which on me translates to about a dress size. That means that my size 14 clothes are now too big and my size 12s which were too small are just about ok to get on. I was thinking about it and I think that, mentally, I drop half a stone easily, feel better in my clothes, the loss slows down, and I give up because I feel better, but then that half stone comes back, and round and round it goes. Not this time!

What does everyone have planned for the bank holiday? I’ve got parents coming to visit on Sunday. They came last week and despite knowing I was low carbing, they bought hot cross buns, a roast dinner, cheesecake and meringues. This week they are bringing my niece and nephew and a picnic so we will see what temptation has to be avoided.

[thenewaveragebear1983]

Mazig it's annoying when things are beyond your control isn't it? We have no particular plans for the BH except a bbq at dh's parents with extended family on Monday. They know me by now so they don't try and force cake or carbs on me anymore (because they know if they do I will explain exactly why carbs are bad for them, no sugar coating excuse the pun) which never goes down well. Other than that, nothing really, although I would like to try and squeeze in a long run on either Sunday or Monday.

[FastAway]

Nothing planned for Monday although a big social Saturday/Sunday. I aim to keep a lid on the carbs. We will probably all just hang out in the garden and potter.

The needle has gone down another pound for me but I can’t really see the dial, even with glasses on so I sort of guesstimate based on the amount of space between the needle and the closest half stone and see if they are getting wider apart! DH has lost a stone now. Bit annoying mine is so much slower but then I remind myself if I’d lost almost half a stone on SW in ten days I’d be thrilled.

The halloumi and veg bake was delicious but regrettable small, even bulked out with spring greens.

[PhoenixMama]

I didn't order Chinese in the end but I did make some popcorn at midnight. Swings & roundabouts I guess. Didn't get to sleep until around 2 & awoken early by noisy neighbours. Today was going to be a quiet one anyway.

Slightly random question... Had anyone tried CBD oil? A friend is taking it for her anxiety (which interests me too) and she says she is doing way less emotional eating...