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.
Time restricted eating/TRE :
In addition to the fast800/ BSD plan you can incorporate a strategy of time restricted eating. Put simply, this means only eating between certain times each day to maximise your fasting time. TRE has shown to have positive results for weightloss, even if there is no calorie restriction, and increases insulin sensitivity/reduces insulin resistance. At first, try for a clear 12 hours without food each 24 hours, increasing to 16:8 as you get more adept at fasting.
Some useful links:
previous thread
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
information about the ‘whoosh’ phenomenon
Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.
Fasting / 5:2 diet
BSD and Fast800 support thread #17
thenewaveragebear1983 · 06/01/2020 10:51
Thanks for the new thread!
Day 6 here and 3.5kg down 
. Hunger is much more manageable but I am in awe of those of you managing to do any exercise as well!! Best I can do is a walk down to the shops most days.
Just doing my menu planning for the next week. Who was it that was talking about a bsd korma? I can’t find the recipe online but would be very grateful if anyone could share. Would like to try it for tea on Friday instead of a takeaway. Will post a pic of my plan in a bit
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