Michael Mosley - Blood sugar diet Part2

[Not2bObvious]

Bsd part 2

Hi Autumn

When I began IFing, over 4 years ago, now, I compiled a list in Word of the cal counts in the foods I was using , to save looking it up every time. Not all websites agree on the cal counts of foods, so these aren't definitive - but they're a rough guide, I feel:

Calories in 100g of:
Balsamic vinegar – 88
Beetroot – 40
Bouillon powder – 12cals/5g
Broccoli – 31 cals
Cabbage – 15
Carrots – 28
Celery – 8
Cucumber – 15
Curry powder – 5 cals/tsp
Dried apricots – 284
Lentils, uncooked – 360
Mushrooms – 13
Onions – 31
Peppers – 15
Potatoes – 72/100g microwaved
Red kidney beans – 127 (but only 95 in one can I saw)
Stout – 44
Strawberries – 28
Sugar – 401
Sultanas – 292
Tinned tomatoes – 76 per can (varies – check the can)
Tomatoes – 18
Tomato passata – 22
Tom puree – 96

After a while, I realised that a serving spoon of mixed, simmering vegetables, which included a tin of tomatoes, is roughly 30cals.

Most of the recipes on the Fast day recipe thread are given in grams. It's a simple matter to add stuff to most of these recipes to fit into the 800cal BSD WOL.

Thank you all for your help, it is greatly appreciated. I too think I will compile all my data on a spreadsheet. It'll be much quicker!
So having finally calculated today's food, I am quite pleased with 762 cals and 53g carbs. I am not hungry, and don't feel bloated, win win. I will weigh tomorrow to see if I've lost anything.

The spreadsheets a great idea, also because chances are you'll have a repertoire of food for the 8 weeks you'll return to again & again. If you can get the carb info as well so you're not inadvertently taking in too many carbs, better again. In or around 50 grams is best I think I've seen most people on the official site say?

Morning all, welcome Newbies - yes Not2B - 50g of carbs is what the long term BSDers on the official site all work for, I've tended to stick with the recipes from the book with adapted additions from Olive mag & my Hairy Dieters cookbook. The BSD site also has recipes posted by people on the streams, there is a good chickpea pancake recipe posted by Bill, who has reversed his type 2 with the diet.

I did ok at the formal dinner last night, I tasted everything but left a good 50% of the food - not because it was horrid, it was lovely, I just wanted to prove to myself that I could reject food. The wine was another matter, am dreading getting back home to the scales........

Welcome Autumn and Bear
I know I'm in the minority on MN but I find Fitday much better and more accurate for calorie counting than MFP, because I cook nearly everything from scratch and don't live in the UK so the branded stuff is no use to me. Everything is in grams (as well as other units if you want), and always includes carbs and other macro/micronutrients. I found a lot of things in MFP inaccurate or incomplete as they were added by users.
In either case once you have added your favourite foods and recipes it's easy to just tick them into the next day

Hello
I'm currently on holiday and suffering from chub rub between my thighs. I have PCOS and have found in recent months that I can feel odd if I have too much sugar so had already been considering this diet and have spent a bit of time on holiday reading this thread and the BSD website.
We return late tomorrow night so I will start on Wednesday. That gives me 7.5 weeks until we go to a wedding which will tie in nicely.
I'm just doing my supermarket order. Any suggestions of what I should include. I have an idea of the types of meals so have included eggs & fish but could do with other tips.
I'm a failed 5:2'er having got too hangry and just eating loads on my 5 days (well, 4 as I had to do 4:3 to lose weight).
I was 10st 8 before coming away and am probably a bit more after a week of being on holiday. I want to get down to 10st, a weight I was briefly last year. My TDEE is only something like 1380 calories so, even on 800 calories a day, I will only lose 1lb a week. Sigh...

Does these stats sound ok? It comes to 804 cals.
Carbs: (17%) - 35g
Protein (20%) - 40g
Fat (63%) - 56g

Day 7 (yesterday was a complete right-off!) and I realised that I wasn't eating enough protein or fat, I was just focusing on carbs. I'd lost 3.6lbs when I checked on sat morning (then proceeded to stuff my face...) Thought I needed stricter numbers to stick to!

Peasandsweetcorn I know all about chub rub. One holiday I had to buy emergency vaseline and my jeans always wear out in the thighs meaning I have to either repair or throw out an otherwise good pair of jeans

Anyway looking forward to getting back on the BSD wagon. Have to meal plan for next week.

Hello Peas & TonyO - ref food ordering, cans of chickpeas, lentils, cannellini & borlotti beans are all essentials.

Greek yoghurt the Total brand, lots of above the ground veggies, we eat a lot of peppers & courgettes. Berries, milled flaxseed, almonds.

I alternate chicken with turkey breast slices, tinned salmon/tuna/sardines are also all very useful

These foodstuffs form the major part of my weekly shop, store cupboard loaded with oriental spices, garlic & onions helps swing the changes & keeps me from being bored.

Good luck with your meal plans!

Three weeks tomorrow. To begin with I really thought I'd struggle to find things to eat that would fit in with the diet but the situaton is improving. Breakfasts and lunches are quite easy as it is almost always eggs for breakfast ( poached egg with avocado this mrning, yummy) lunch is something with salad, so cottage cheese and quorn, tofu, humous, I have a very busy working day so don't really think much about what I'm eating for lunch as long as there is something in the box. I was in a tearing hurry one day last wek and just had cottage cheese and a pear. Full fat cottage cheese is much more delicious that the "healthy eating" crap.

Dinner is usually a curry, tagine or quorn something or other. I've looked at the "cauliflower rice" recipes but they sound very yucky, I do however like well cooked cauliflower mashed as a carbs substitute with curry type meals, or some mashed butter beans.

Yesterday I didn't hthink through the implications of being out shopping for a long time and getting hungry and needing lunch out. Pret a Manger had some compliant quinoa and btternur squash salad and also you could buy two hardboiled eggs with some spinach in a pot, they had some other choices that were probably ok too, so I managed OK with the salad and just a quorn peppered steak and salad for supper.

Several of my colleagues are struggling with Slimming World at the moment., so apart from some minor references I'm not talking about this at work, just soldiering on. Have to go to 4 meals out at the beginning of May though, not at all sure how I'll cope with that.

Thanks H3l3na I'm a veggie so I have plenty of those in the kitchen! I just need to be a bit more inventive with the beans. It's weird now being able to buy all the full fat versions of yoghurt and sour cream!!! (haven't had sour cream for years!) rather than the low-fat versions.

Did well on my big day out yesterday. Had steak with creamed spinach and 2 glasses of red- one with dinner and one at the theatre interval. Pretty good I think.

H3l3na I would be proud of myself if I had a taste of the food but left some, as I was brought up to clear my plate, so that is what I tend to do, even when full.
Well done Obs and Ex, it's good to know you can be out and still stick to plan,
Sputnik, I'll have a look at fitday tonight and I too tend to cook from scratch as most branded things have onions in and I cannot bear them.
Hi Peas I too have felt odd recently with too much sugar, I ignored it and ate more, loads more, but this thread inspired me.
TonyO I haven't looked at fat and protein yet, just carbs and calories, so I'm following with interest.
Yesterday I tweaked 2 recipes from the BSD site, magic mushroom soup with quinoa instead of flour like my usual mushroom soup, and chickpea chilli, the chilli needs smoked paprika imo, but was very quick to make, filling and tasty and I portioned it as 3 instead of 2, so I will add stock and blitz to make it into soup. I weighed this morning and I have lost 1/2lb, I am disappointed, but I'm only on day 3. I will stick with it as I know it will work, I am probably just a slow looser.

Hello Autumn - yes I was brought up to clear my plate too, but have decided I must fight that urge as a part of my long-term strategy to keep the blubber off for good. Really hard to do when out but must try!

I think I need to follow your lead H3l3na I've just had a portion of chickpea chilli with broccoli and I felt full before I'd finished, I carried on eating though as there wasn't much left . I have also noticed that I am tired after I've eating, does anyone else feel like this?

Peas, that was exactly my problem with 5:2 as well. I did ok at first but as a long term thing I find this so much easier.
One thing I started to do is make a big batch of something pulse-based and have a little every day as an accompaniment, I really like lentil salad, takes just 20-30 minutes to boil the lentils (green or brown) , then stir in some fried onions, salt, lemon juice and oil. That can keep in the fridge for several days and goes with loads of things as a base for a meal, so add eggs, or cheese or fish and some salad and you are good to go. Another good one is hummus, or soup.

Sputnik - Yes, I also bulk cook like this, a master-sauce, usually tomato based, frozen in batches, then a ratatouille type effort, also frozen, perfect for busy times & can be spiced up and down according to taste.

Autumn - tired after eating can be linked to blood-sugar surges, your tum is processing all the food, so your energy resources are directed to the gut, making you knackered. This usually happens with high-carb dishes though, the classic case of wanting to go for sleep after a 'healthy' pasta lunch.

Highly likely just be your body adjusting to the diet.

ExConstance - I was dubious about the cauli recipes too, even though I love the stuff, but they do work for me. I make the 'rice' in a juicer, on pulse...... Bought the bloody thing so have to find a use for it......

Oh by way, found some Village Bakery Rye Bread in Waitrose on way back from Bournemouth. Diddly little thing & quite spendy, but only has 0.6g of sugar per 50g of bread I.e. 18.9g carb per 50g.

Works for me will freeze in slices, we treat ourselves to a slice each on weekends so thought I'd give this a go as it's not as harsh on GI as wheat & sourdough etc

H3l3naGraham - I've tried that bread before (not as part of this diet) very tasty and filling. I might be brave and try the cauli-rice. had a lovely tagine on a bed of mashed cauliflower tonight.

Hello all!
Disasterous weekend on the calorie count. Low carb Mediterranean all fine. But def not within 800cals (or infact TDEE..)

Tomorrow is a new day.
Off to catch up on the thread.

H3 - that bread sounds good. Would be nice with scrambled eggs.
EX - brave the cauli rice. My dh is even converted! We often have cauli rice kedgeree made with coconut rice. Yum!

Morning all. Lost the plot yesterday, did great until lunch but then went choc/crisps crazy. I hadn't eaten crisps in weeks, they would have been my weakness before. I've been thinking about them the last 2 weeks & cracked. Touch of the self sabotage creeping in I think. Need to batten down the hatches and get back on (like a car bonnet - as you do😉) Scales was rubbish yesterday after Friday's binge'fest. Ack, I'll just have to call that a lost weekend

Sounds like I was not alone on the excess front, feel for you Not2b & Moo - but we all know we can get back on track, because we need to tell our cravings who is in control!

Not got on scales yet........Might go for strong black coffee & prunes to try to 'eliminate' some of the 'evidence' 1st..............

Not2b - do you like kale?

If so kale crisps are so easy to make & are delish. Take,torn up, washed & dried pieces of kale, minus the thick stalks.

Bung in a plastic bag a la Mary Berry. Add between a dessert & tablespoon of olive oil. Add either chilli flakes, or a tablespoon of Parmesan powder, pepper, salt to taste ( go easy on salt with Parmesan). Shake.

Bung on cooking-tray & put into pre-heated oven.

Cook for about 10 mins on med-high ( my oven is a bastard, test yours 1st or they will burn)

Remove, let to cool.

Eat.

Yum yum

Exconstance - the cauliflower pizza recipe on the BSD site works & is very nice, honest!!!! The rice, although wierd-sounding does function as 'rice' and is a good alternative to legume-mash & the like!

I keep meaning to try kale crisps, thanks H3l, I'd be getting my greens/oil/salt all in one. I'll see can I get some this weekend - reason being I would like to keep snacks as such to weekends as part of an ongoing plan to stay 3 meals a day going forward. Honestly I think it was the fact there was some sugary aspects to my lunch that sent my self restraint away & brought back piggy knickers - my evil pudgy alter ego😁

mootime crisps are also my weakness! I was gonna try kale crisps spiced up with salt and chilli and also seaweed crispies that you can buy in little snack packs, although I have a big pack of nori sheets in anyway so was going to try something with those when I have an inevitable weak moment.

Really good to hear the veggie options cos I think I eat way too much meat these days. had a tofu stir fry yesterday for dinner and looking at tofu it is v low carb.

Starting day 6 here this morn. Am 4 pounds down so things have slowed down already which feels both disappointing and good if you know what I mean!
Headaches slacking off now and thirst not so overpowering which is making things more comfortable.