Michael Mosley - Blood sugar diet Part2

[Not2bObvious]

Bsd part 2

Hi everyone, finally caught up with the thread, lots of SVs and NSVs, well done people

I put on 4lb whilst I was away but targeted a week to get back to my pre-easter pretty own body weight in wine, chocolate and pizza weight. And I've managed to do it and then some

I'm down a stone bracket, only just but it's been a long time since I saw my weight starting with an 11 so I'm very happy.

I made cauliflower Pizza last night while everyone else ate the proper stuff. It was OK, not a great substitute but it was very filling and I couldn't finish it.

On a girls day out today so I'm not counting but I will try to make do with just a banana until dinner and avoid carbs other than wine.

Hope everyone has a good day!

I had a body composition scan thing done in work once and it worked my bmr out as 1430 or so, and tdee was around 1600-1700. So if I ate to the arbitrary figure of 2000 a day, I'd probably gain a pound every 2 weeks or so? I reckon that figure of 2000 only applies at my height (5f4.5inches) when I'm really active.
Sucks

I reckon the 2000 a day is probably based on a figure from the 70s when people were much more active. That or it's totally made up like 5 a day and 21 units of alcohol...

Day 12 here. Have put on 1 pound. Not eaten anything bad but have slipped away from being strict enough over the last couple of days. Time to get back to the book and control portion sizes again! Aargh.

Trouble is I feel sooo tired at the moment and unmotivated to do anything. The sun is shining and I should feel get up and go but i just don't and this makes me feel bad about myself.
Going to drag myself up after a bath for a dog walk to see if this makes me feel any better. Got loads of gardening to do too, but planning to potter rather than work too hard.

Hope you're all feeling better than I do - enjoy your sundays. x

Well done Elvish - a real marker, one I hope to get down to as well, by the end of June! Really happy for you.

I have a BBERRY, not an iphone but can still download apps, would like help a well with recommendation for good ones to help with TDEE which was new to me only heard about it from this forum.

We all get off days oola try not to let it get you down too much, tomorrow is another day!

PS re pizza, you can make a gram flour flatbread easily and use that as a base for a pizza, works quite well as an alternative to the cauli one.

Well done Elvis. That stone marker thing is really cool.

And makes sense about lower tdee etc, now that we weigh less. We'll all have to calculate or new ones. Frightening how low they are, how little you actually need.

Don't worry about 1 pound oola, very likely fluid/waste retention. Drink lots of water & be nice to yourself today - it's not unusual to get lows when you're reducing calories quite a lot. A nice bath & some fresh air would probably do you the world of good. I'm up 2 pounds from Friday but that's salt/sugar bloat. I'm working on a flush out, water water water and then nice clean food for the rest of the day, I have got to get a grip on this. Typical sabotaging behaviour. Well f*ck that, I'm not giving in this time 😡

Can someone please link to the tdee calculator please.

Thankyou Not very kind words and all ringing true.
I'm not going to give up either - we're persistent buggers eh?

I have indeed been feeling low and didn't think about the link between calorie reduction and mood! silly.
Scrambled eggs for breakfast and a dog walk. And I am going to drink plenty today too - am feeling realy, really thirsty actually!

Hope your day goes well.

I think most of the calorie tracking apps have one built in, such as my fitness pal or the android one I'm using. You put in height/weight/activity and whether you want to lose/maintain and it generates a number. I think there must be some kind of generic formula though, eg cals per pound of body weight, taking activity into account? I've said my activity level is low/sedentary as even though I'm doing 9000-10,000 steps a day, its all walking around at home, not really energetic working out!

I have just done a TDEE calculator and it says my BMR is 1341! God that's low. I put in that my lifestyle is sedentary - which it is 4 days a week, but less so the 3 days I'm at home chasing two toddlers. I put that I'm currently doing intense exercise 5 days a week for 20 minutes, so it said my TDEE is 1720. If I stop Shredding I'm sunk! I must have some muscle in my arms anyway from carrying the kids around, I suppose.

Anyway. Yesterday was bad but I Shredded in the evening - it is really hard going on a full tummy! I thought I was going to throw up! So I'm hopeful that I contained the damage. Onwards and downwards today! I have my trampoline class at 4 so I can't eat much before it, which will help.

www.iifym.com/tdee-calculator/

Bmr is coma level, isn't it hilarious though that staying in bed all day only loses you 300 or so calories!
In an ideal world if we ate 3 clean meals, no or very few snacks on a Med style plan we'd be well within our numbers. It's the modern world filled with processed food & alcohol & junk food that has us all miffed at the numbers. I feel like an addict sometimes when faced with "goodies" and in a way I guess I am?

Thanks for the link, just done mine and its BMR= 1560, tdee= 1950. Based on light activity but zero exercise. I'm 5'7 and currently 12.st 7.
Do you all use this tdee then if you have a 'day off' , as an upper limit?
I agree with not2be, its so easy to absolutely decimate that tdee with modern processed food (you'd probably be hard pushed to have any left over if you had a mcd's for example), however I was a bit shocked yesterday after having my 'day off' and having a big meal but proper food, that I came in under 1500 cals, so I suppose it shows that mm is right in the book when he says that if you eat the right foods you can cut calories dramatically and not feel hungry.
I love this plan, I feel like I understand the way my body works so much better in the last 3 weeks than ever before.

If I have a day off I'm probably using everyone here's TDEE😁 My behaviour is so skewed that I'm either 900-1100 or off the charts at 2500-3000. I've never lost enough weight to get to maintenance, isn't that sad? Talkinpeace who's very active on 5:2 had explained a formula, I think it was something like 2 days at 500 or in our case 800, 2 days at tdee minus 20%, 2 days at tdee and 1 day at whatever you fancy. I have to say there's days when I have a pain in my face with this whole struggle and they are the times I go off plan & do the damage.
I think I need to think less and just do...

Too extra mature, I can't use that tdee calculator linked because it asks for my email address and I don't want to give it.
The one someone linked to earlier on this thread, or the previous one, gave it instantly.

Please has anyone got a link where it gives you your tdee instantly?

Sorry, don't worry.
1428 it says.
I can't remember what it was before, when I did it , I'll try and scroll back.

Anyone an expert on the book? Not only was the foil steamed fish way out in calories (double), so is the poached egg & smoked salmon stack, which I had for brunch today (yummy). I thought 340 calories sounded a lot & when I worked it out it was about half (admittedly I didn't have any pine nuts, maybe that made the difference 0) but I think when the recipes are for two, sometimes it gives the total calories, which is daft. Tonight I'm having roast chicken & veg, so I suppose it leaves me room for a glass of wine too - after all, it is a Mediterranean diet

Enjoy your supper pen - we are having quinoa, with spinach, chargrilled broccoli, French beenz, chilli and garlic, topped with a poached egg.

Once I am plugged in, I will look at the TDEE info in more detail not2b I can see why it makes your head hurt.

I can see that pre-packaged food and much that is so popular is really off limits for good to be honest, once we have lost another 1.5 stone each DH + I have agreed, it's Med diet long term, with wine just 2 days a week, bread on weekends only, for good, have worked out that health has to be the priority and that as long as we can have treat-days then we should be able to stick to it.

All big clothes are going, going, gone, in future if the trousers get too tight then we have to get back into diet mode immediately. Lifestyle change beckons, looking to the longterm now!

OK, plugged in now..... Very stupid H3l3na has a question or 2 having gone on the website link so kindly sent by tooExtra ....... I think I must be in a coma too....

It says TDEE 1570
BMR 1365

So how do I make it good, I get eating less, exercising more etc, but don't get which way the TDEE needs to go to be good, am assuming BMR needs to be high...... As I know what BMR is...

So when I start Aqua-aerobics, will the TDEE will go up or down?

Very sorry am so stupid, this is all very new to me, never heard of the TDEE calculations before starting the diet.

No no H3l, far from stupid - it's all very confusing and above all else not an exact science. First & foremost from my understanding you bmr is linked to your weight/height, not taking into account at the level we can calculate it, muscle/bone etc. So very simply at our current height or weight we burn x amount by existing - just existing, breathing, organs functioning. The tdee is a measure of how many calories we burn existing plus our daily activity.
So tdee, unless we do the same thing day in day out, varies but if we assume just a modicum of movement, we have to be looking at at least bmr plus 200 cals. Cardio (walking, aerobics Aqua or otherwise) all good but it's really worthwhile doing some weight bearing exercise as more muscle will increase metabolism. So your activities would yield you more calorie burn. More muscle you hav (don't mean Arnie'style!) Invest in hand weights, 2kg would be a good start, and do 2-3 sessions a week of hiit & weights. Can't speak highly enough of fitness blenders on YouTube or even a Davina DVD as a gentle start(have them all! Huge D fan, she makes me smile) But as you know I'm a very very strong believer in walking, and I mean making walking an integral part of your day - this you do regardless of anything else. If at a very minimum you get 20 minutes in every day, you'll benefit greatly

Thank you so much Not2B - you are very helpful & wise; yes I believe in walking too, an hour a day is my target, just need to get it in every day, not twice a week..... Oops.

Point taken on weight bearing exercise, will look at weights online, but to start with will fill water bottles with sand from the bag I bought for the garden to mix with compost & never got around to.....The potted plants don't look too bad, so I reckon I need the sand more.

Am OK with HiiT, have done that on my exercise bike before, but am embarrassed to admit that since joining this thread I have had to look up Shredding ( I do that to paperwork..) and now I need to look up Fitness Blending too...... Aieeee what an admission......

Just back from another walk (I'm heading for wa..walkers anonymous😁) and was pondering. I think you can increase your bmr with more muscle now that I ponder it.
Great idea on the weights made out of sand & bottles. I'd just given my dd11 a chat on how we should check what we have before we buy...then proceeds to buy fabric softener, toothpaste, shampoo. All things I already have😳

No shame in not knowing any of these things H3l, it would be a shame if you didn't get to look into all these great resources that could be beneficial. Fitness blenders is run by a couple and they've 100's of online workouts that are really brilliant. They're very clued in and passionate about what they do, seem like lovely people too. And he's not an eyesore iykwim