Michael Mosley - Blood sugar diet

[Yddraigoldragon]

Just wondering if anyone has tried this and how it went? I am about ten days in and coping well so far.

I have been low carbing for years on and off, and on 5:2 since Sept which seems to make the fasting easier.

Big chic. Thanks. Your timing is perfect. So week 2, my weight loss is an amazing and impressive - drum roll 100. Yup .1 of a kilo.

Last week 58.4. This week 58.3.

Thanks you your brilliant post timing and advice I don't feel too frustrated and murderous

Nice lot of science to wake up to. Thanks for taking the time bcf to share. Interesting but quite depressing considering I basically broke all the rules over the last 4 days. Biting down my natural "sod it, it's all gone to pot pass me the toast" response and starting back into 800 a day for my last 8 days of the 4 weeks I had planned. I'm definitely a hard loser, the fact I had lost pretty decently on this might have explained my binge, self sabotage at its best.
Oh ernest that sucks, i think if you woke up to a kilo lost at this point, you'd be checking that you still had all your limbs! I'm not weighing in until tomorrow, need nature to kick in as at the minute all the scales would show would be how much foods still in my system.

Big Choc how do you know all that stuff? Very useful, very motivating
I'm v pleased to be 2.3 kg down from Monday to Monday. Week 1. I've a lot to lose, and I know most of it will be water, and I was premenstrual at the beginning too, so that will account for some of it, but surely, surely, some of it will be fat loss? Maybe just half a pound?

Ernest - it must be infuriating.

Thanks big choc lots of really useful information there

I lost almost 2lb over the weekend but very little earlier in the week for a few days at a time so it does seem like there isn't always a clear correlation day to day with what you eat and what you lose the following morning (obviously a total salty blowout is the exception) I have read a few threads where people are saying there is sometimes a delay of a week or two on the scale once you get past losing the initial quick water weight and start losing fat instead, someone posted this link www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/

Big choc you have listed the foods to avoid etc which is really helpful but is it just me who felt a little confused about what exactly constitutes MMs low carb mediterranean diet for weight loss stages? I think one of those list of foods you can eat in the various phases would have been handy in the book. From the website and book I thought the mediterranean diet advocated was the same for maintenance and weight loss and included whole grains in small amounts etc but that its the restrictions of 800 cal every day or 5:2 that caused weight loss?

Thank you bigchoc! It helps to read stuff like that. Do you have any idea how much I'd lose in 8 weeks assuming I do the 10k steps a day and stick to it strictly? I'm 84kilos and in week 2 (I lost 5kg in week 1). I only ask because you seem so knowledgeable and also because I am getting married two weeks after the 8 weeks is done and I have no idea what size dress to buy!

So far so good today. Didn't feel hungry for breakfast so I've got two bigger meals planned, calorie and carb counted instead.

Big Choc you are amazing, you are so knowledgeable. Are you someone famous? Are you Michael Mosley?

Hello everyone - isn't it a glorious day today! I've just been for my 15 minute walk today and actually got it down to 13 minutes. If I can do that for the next week I may add a little more mileage to my route.

I went a little off piste yesterday with my diet thanks to some horrendous news in the morning, but am back on track today. So fingers crossed that when I weigh myself tomorrow the needle will still be on the downward turn.

Can I ask - what does TDEE mean please?

Big Choc thanks for all the info, it's really useful.

You all sound as though you're doing so well, hope I don't let the side down.

stEdmunds TDEE is the number of calories you need daily to maintain your current weight TDEE explanation and calculator here

After days of not feeling hungry, today I'm starving. Have had an extra meal of salad, turkey and a boiled egg. It will take me over my 800 calories but I do feel satisfied now.

Congrats on your SVs, Han, yumyum

TDEE = Total Daily Energy Expenditure, the estimated number of calories you burn in a day, is calculated from your current weight, height, age and activity level: TDEE Calc

In an average week, you burn about 7 x TDEE, so to lose say 1lb per week, you theoretically need a 3,000 calorie weekly deficit,
e.g. if your TDEE = 2,000, you burn about 14,000 cals weekly, so eating only 11,000 should lose 1lb.

BurgerBob If you calculate your TDEE, using activity level "lightly active" we could estimate what you would theoretically lose.
BUT if you have thyroid / blood sugar issues / PCOS / some medications / have been dieting for years ...... you may lose more slowly than that.

Yumyum Daily 800 cals should enable weight loss for almost everyone, provided those cals aren't junk or booze.
However, those with blood sugar problems, e.g. preT2, need to also reduce insulin levels, which means low carb and cutting out starchy carbs.

The weight loss phase of any diet is always stricter than maintenance.
Both the book and the Newcastle Uni research on which it is based recommend:

Weight loss
. NO starchy carbs, except beans, lentils & peas.
. Also NO alcohol.

Weight Maintenance
. Small side portions of starchy carbs.
Dr M in his webchat said e.g. 1 slice of wholegrain bread with a meal
. Optionally a glass wine, but a,ways stay within nhs limits.

In both cases, the BSD book and website accept many people can't manage this 100% of the time. However, the more you stick to the BSD rules, the better it works.

Weight loss is a process over weeks and it is the trend over this period that counts, rather than worrying over short term blips.
Your weight may vary a couple of lb from day to day because of:
undigested food, retained water, hormonal swings etc.

Eating starchy carbs will refill your glycogen stores: carbs are stored with 3-4 x their water weight, so you can gain 2 kg just from 500g carbs over a weekend.
That water will be released within a couple of days of your return to low carb, but the whole process will have slowed down total fat-burning over this period.

So Hi all, had a hectic weekend loking aftre my DGS (3) so not online.
But lost another 1.5lb last week so now over the stome mark and en ev (briefly) saw the scale tip into the 10s on saturday morning !! 10.13.5 f!! ..

However Sunday it was back to 11.0.5... (there was a G&slimline T and a couple of glasses of involved .. but heck, I needed them.. id been running around after a three year old since Friday lunchtime (and since, he went home this morning..|)

So yes the weight loss has slowed right down but I am feeling really good, and look much slimmer ..(lots of people saying so also) ..

I am happy with this and intend to keep on with this now ( barring two planned evenings out this month when I will be consuming ) until ive lost it all..

Great to see the continued good losses here!

FWIW i find that if I up my fat consumption, I see a loss the next day , so ive been using about 100 -150 of my 800 deliberately on fat .. ( i.e butter on the veg, scrambled eggs with butter etc, teaspoon of olive oil to cook my chicken breast .. it seems to work for me).

Also ive really gone down to two meals . Dreakfast and dinner ( since that works best for me) At lunch (at work) I usually just have a cup of miso soup , sometimes with a little chopped spring onion and cucumber in it ..which works out about 40cals ..

Breakfast is always 2 or 3 scrambled eggs
Dinner is some sort of meat at about 225 cals and a big pile of veg which always includes cabbage or similar (and often with some sort of sauce mixed in made with greek yoghurt and spices) .

The big pile of cabbage is not only yummy (IMHO, but I love greens) . but also means no constipation! (I also have had beetroot every so often even though it is a bit carby..)

No way Laska!!! I was 10.13.8 this morning!!!!!

Sounds like you have really nailed the 800 cals. I think running round after a 3 year old must have burned loads of cals!

Thanks for explaining again Big choc - sorry I seem to be sticking my fingers in my ears and saying lalala about no starchy carbs I have an activity hol coming up so hoping that will focus me a bit.

Brilliant laska & yum breaking into the 10's (never mind the brief revisit to 11 laska, just temporary) I can't wait to get there. I've been really good today, 850 and under 50gr carbs, 10,000+ steps. I'll be having an early night to avoid eating any more. I did a weights workout yesterday and I am aching today, 40 minutes of fitness blenders and then brisk hour walk proper tested my poor body but at least it was a few calories burned before my huge lunch! 10 more days of plan left before hols, last Friday 11.7.2 - I'm sure the weekend drove that up, I'll know tomorrow morning

Good progress Laska Sounds like you've developed a compromise which works for you.
Beetroot, butternut squash, carrots are so healthy I recommend everyone eat them (if you like them)
The only really starchy veg to avoid are potatoes and parsnips.

If you're not in a real hurry to lose weight, no need to be very strict - if you reach goal, doesn't matter if its via 1lb per week or 4lb.

Noooooo I'm not DrM !

I'm female < indignant, checks (tiny) norks >
I'm a STEM PhD, not biology but I'm experienced in evaluating scientific research - and ignoring a lot of unscientific rubbish posted by sites, who are just there to make money.

A few years ago, I heard on the science grapevine about exciting research into health benefits of IF (Intermittent Fasting)
I investigated online and I've since examined hundreds of articles and scientific research papers.
Somehow, I slid into running the main 5:2 fasting and exercise threads

I do 5:2 for health benefits and weight maintenance, but not BSD (I'm a lifelong exerciser, never been overweight or had blood sugar problems)

I'm interested in the BSD because it is the 1st method scientifically proven to reverse T2 in at least some cases; really exciting potential here.

Good evening everybody.

Well my treats yesterday don't seem to have made a huge difference, lost another 3lb this week

Back on 800 and low carbs today, putting yesterday's wine and bread and butter pudding behind me.

Thanks for all the detail BCF, really appreciate you taking the time.

I think everyone is doing well, keep it up and we'll get there in the end.

Morning all.

Feeling a little disheartened this morning as I've stayed the same weight for 3 mornings in a row (well, lost 0.1kg but not sure that really counts!). I have had a couple of cheats; I ate a single biscuit and had an inch of Coke in a glass on Mother's Day, and I had about 1200kcal on Friday as it was a celebration (but that was all low carb). My TDEE is not far off 3000 (I have so much to lose) so I still have a massive calorie deficit even with one day at 1200, so I didn't think it would affect me too badly.

Today marks the end of my first fortnight, and I've lost a stone, which I know is brilliant, it's just that the scales aren't moving and DH went out for dinner last night, has cheated loads and still had a 0.5kg loss this morning! Grrrr.

Ah Cheby.... but A STONE IN A FORTNIGHT!!!!!

Keep remembering its the trend, not the day to day.

Hope you enjoyed your celebration.

Keep on keeping on

A stone! Awesome!

Thank you bigchoc

cheby a stone in a fortnight is amazing. It's what I'm aiming for!

I've lost 1lb so far since Saturday. It's definitely slower than week one so far, but sticking to it religiously. Am quite hungry today though. Can't wait till lunch! Bacon, eggs and beans are calling me.

Fantastic loss, Cheby and shows the BSD can help your particular body lose a lot of weight quickly.
Absolutely NO reason to be discouraged about a minor blip. Significant weight loss is determined by what happens over weeks, not day to day.

If you keep to 800 cals daily, your v high TDEE should theoretically give you a loss of about 5lb per week your initial high loss would have been mostly retained water, whereas loss from now on would be mostly bodyfat.
However, after a loss of nearly 14 lb in 10 days, it is quite usual for your body to consolidate and rebalance, particularly since it is also adapting to the BSD. So you may sts or lose v slowly for a week or so, until your body is ready to continue losing.
To help this process, I recommend you cut out biscuits & alcohol. This will avoid raised insulin levels and optimise conditions for fat burning