Michael Mosley - Blood sugar diet Part2

[Not2bObvious]

Bsd part 2

tdee and BMR also reduces as you get older, partly because muscle mass begins to decrease and muscle burns more caloires than fat. This is why lifting weights is important. In addition it seems that if you have lost a significant amount of weight then your tdee at say 10 stone will initially be 15 - 20% lower than someone who has always been 10 stone.This is why people regain weight when they stop dieting. Big choc was explaining it all on the 5:2 thread yest,allowing for this is why my tdee was so low otherwise it would have been just under 1600.

I have to give DH talks on buying things Not2B - he hoards stuff like a manic squirrel, then goes to the shops and end up buying more because he can't find where he put everything he's stashed away......

Thank you for the steer on Fitness Blending (still gulping); the BMR info helps too YumYum - I am ancient old crone these days so evidently need to be lifting those bottles of sand every day, twice a day as well as walking my socks off, doing Aqua-aerobics and possibly cycling, digging the garden, horse-riding, athletics and all the other things I never did when I was fit, young & slim.....if only I knew then what I know now, she says on an arthritic knee, dodgy feet and 2 hip replacements.... But my arthritis did start fairly early, 1st hip went in my early 40's despite being much slimmer & cycling everywhere....

I think I shall be sensible (HA!) and walk as soon as DH goes off in the train at sparrow-fart tomorrow morning, that way I will avoid later-in-the-day procrastinations. ......

Well, I am sneaking a very small glass of red wine. This puts me on 950 cals, bad! I have done my trampolining and DH wants to Shred as well later. Bit knackered, but will try!

H3l considering the physical challenges you've/you're facing I think you've done fantastic losing 20+ pounds, really shows how diet is 80% of weightloss. I've both my hips, knees, ugly but relatively undodgy feet and I'm still fighting the first stone 😉 Don't mind me wittering on about exercise, I talk a good workout, if only blathering burnt calories 😁 Keep doing what you're doing and no mental extremes missy (wags finger imperiously)

H313 that sounds like a very sensible and delicious approach for maintenance.
I hadn't decided on mine yet but I might just copy yours!
A proper change is most likely to be successful - I don't want to do all this hard work ever again.
Did anyone see that article this week somewhere about diet changes stuck to for 12 months are likely to be full change forever. I guess the same would probably apply to exercise and other lifestyle changes.

I'll be sensible, I promise Not2b !! Am not totally crock, just bits fell off & not all can be put back together again, law of s.o.d & all that

Yes oola I clocked those articles & that is what I am aiming for, 1 year of sticking to it, hard. I know there will be peaks & troughs but I need to do this forever, I am not doing this for 14-16 weeks (have horrid suspicion it might end up as 20...) of my life ever again!!

We are mainly 5 days BSD, 2 days of slight naughtiness (errrr, that should read somewhat high levels of naughtiness) but am now finding windows of 6 day opportunities for BSD if I look ahead, have also told DH that I won't go to some functions to keep me away from temptation.

Yep those celebrations and even just being out and about at mealtimes play havoc with me!
Am not strong enough to face them yet so am just trying to avoid as much as possible. I figure I've got the rest of my life to have a good time/socialise/ drink wine etc etc and am just trying to put as much in to this as I can. But it's tricky already and am only 12 days in.

Had a much better day than expected - dog walk in the beautiful countryside and some hardcore earth shifting up in the garden. My mood really lifted in the end so not feeling too bad here. Plus I've been really strict today and drank loads - was so thirsty after yesterday.

I'm usually a total sugar addict which I usually indulge in the form of chocolate which I consder to be a magic substance for me - curere of all ills and generally amazing bean. Am going on a raw chocolate making day soon, so am hoping that once the weight loss phase is done this will prove to be useful and just the shift I need to keep on keeping on.

This thread is proving soooo helpful and supportive to me so far....thanks everyone.

Finished the day on 1300 cals with over 13,500 steps and I'm v pleased with that. Had 2 small glasses of wine, some crisps & a bit of chocolate in that - enjoyed them all mindfully and didn't go overboard. Feeling good about the week ahead, loving the chat here, since I don't talk about this much in rl, it's so nice to have people I can be open with about this 😘

Added a Ferrero Rocher to my log, but just one! 1020 cals now. I didn't Shred - everything had started to ache after trampoline so I gave myself the night off.

Who knew I could survive so well on 800ish cals a day? 500 causes me to be a hangry witch, 1200 causes me to constantly think about food but 800 seems manageable!
Rhubarb and Greek yogurt for breakfast, roast pork with oodles of veg (but no roasties) for lunch, 1/3 tin tuna with mayo and a bit of fruit salad when the children were having tea. I'm going to have a couple of soft boiled eggs in a minute.
Toomuch - I need to start shredding again as I find it a really effective way of firming up.

I've managed 800 today, feeling pretty pleased after my splurge yesterday! I had full fat Greek yoghurt for breakfast, and oh my days, how nice is that??? Too many years of diet dairy. Its was so nice that this week I've ordered individual 100gpots rather than the big tub as I just know I'm going to be tempted by that in the fridge! Hearing you all talk about shred has reminded me hat I have an unopened DVD of 30 day shred, I was put off my friend saying how hard it was, so I really should dig that out and have a go. Planned my meals for the week and done my shopping delivery order for tomorrow, so all ready to go. Have a great week!

I was scared to join this forum originally, but like not2b and oola I am finding it really helpful, thank you all!

Well, we have survived another week, all getting where we need to be, learning lots as we go - like peas in the main I am amazed that I find 800 so much easier than previous attempts to shift the blubber. Has to be down to what we eat on this, the Med principals seem to do the trick!

I agree that some of the cal counts in the book are off, but things like pine nuts and oil do make quite a big difference. Also, some of the measurements are a bit vague, which doesn't help matters. I'm now taking the book as ideas only and the adjusting and recalculating, but that is a bit of a pain.

Had a good, relaxed weekend. Had a glass of wine and (shock) a slice of vienetta! Stayed within 1000 cals so not too bad. Stuck on 10st2lb so may need to increase activity levels this week....

Peas I could've written that myself, 800 seems to be a sweet spot for me too, so little wiggle room there, once you've planned you 800 that's it, and you can forget about it. I also think the low carb/med part is totally key, we've all experienced by now that once you let in, say some toasty carbs, they just sit in your body calling loudly on all their other carby friends to follow them, and that's where the problems start.

Hence the blood sugar part, keep it stable as possible and you've won half the battle.

I had an okish weekend, but it didn't help being invited to lunch on saturday where the menu was pasta, followed by risotto, followed by cake. I didn't eat much but I felt bad afterwards, not used to that level of carbs!

Anyway this week I'm going to up my exercise levels, last week was a write off due to having a cold. I know most of weight loss is what we eat, but I need that extra oomph of exercise to really get it shifted.

Good morning Marvellous - I have been wondering about the calorie counts, am reasonably convinced that 20-50 calories here or there is not going to make a significant difference, even Dr M reckons that people will have high & low days so taking that into account, some marginal variation is not going to be a deal breaker, after all a body can't actually count calories.

Our age, hormones, activity levels, time of month, sleep patterns etc etc will also have an impact on our use of energy, I have had days when I have strayed mightily, (wine..) only to find no difference on the scales, other times I have eaten marginally under 800 calories for 5 days & put on a lb!

I grill or pan-frying fish, chicken, the occasional chop etc & eat lots of above the ground veggies, slapping on some spice paste for flavour if I can't be bothered to follow a recipe from the book; I am in this for the long-term though & do appreciate that my objectives are possibly different from other people's.

10.2lbs sounds pretty darned good to me though, am well impressed with your results!

Hello all I've been reading this for a couple of weeks and have been sort of ok on the diet. I've only stayed within 800cals about twice, I don't know how you keep it so low. I'm generally on about 1000 a day but I've been losing, albeit a bit more slowly. I've lost about 8lbs in 3 weeks, which is fine. However, yesterday I had a momentous blow out - churros, curry take away, wine. I totally gorged - 3000 calories maybe! Today I am 3lbs up. Have a totally utterly messed up? Do I give up? Or should I starve it out today and drop to 500cals (if possible?!).
I know from reading all these posts that lots of you have wobbly days - too much wine or a bag of crisps etc. But what I did yesterday was gross. What do I do?
Thanks for any advice, or massive kick up the arse...

Veggy just put it behind you and forget it, yes you blew it but remember it takes 3500 excess calories to put on a lb of fat, so if you are up 3lbs most of that will be water retention because of carbs and salt. Try to get some extra exercise in today and stick to plan, do 500 cals if you want to but most of all don't let yourself get off track.

Hang on in there veggie - don't give up. You know you ate badly, if you didn't know, then you'd have a real issue!

We have all done more than the odd bag of crisps on 'bad' nights, trust me (..she thinks of the odd vat of wine that just slipped down so easily......) just get back on it today, go for a long walk if you can, drink a LOT of water & you'll be back on track before you know it!

Thank you!
I do feel grim today - I have a horrible taste in my mouth... Carb/fat/salt combo.
Ok, I'm going to try and do a 500cal day today. Lots of water, lots of green food and will do some exercise. I hope I get it off within a couple of days. So gutted so see the scales this morning. All that hard work gone in a day. Grrrr!

Veggy, honestly, don't despair! We have all been there - see my Saturday post regarding eating Mini Cheddars, pizza, a giant cookie, cola bottles etc? Well, I went on to eat homemade fish and chips and banana fritters with chocolate sauce afterwards. And there have been lots of days weeks where I've been much worse. Drink heaps of water - aim for 3 litres - and do some high intensity exercise if you can. It'll be gone again really quickly!

Stayed the same over the weekend - that's not bad, given my Saturday and the sneaky Ferrero Rocher plus wine yesterday. I've been doing this for just over two weeks - started Sat the 2nd, and in that time I've had 6 days off. And I've still lost 3lbs! In the first week I didn't exercise at all, was constipated and bloated and only lost three-quarters of a lb. The second week I started Shredding and the weight started to whoosh. I feel quite chirpy today! With the 800 calories, I do like being able to have lunch and dinner. I don't mind skipping breakfast at all. Lunch today is peppered smoked mackerel salad with some Lidl chili peppers stuffed with cream cheese cut up into it. Mmm! I can't wait!

That salad sounds scrummy tooextra - I have avocado & feta salad for today's lunch. Halloumi & roasted peppers for dinner, looking forward to both but no lunch until I go on my walk, 2 miles, takes me an hour sadly.

I've been following this for just over 2 weeks now and have lost 4lbs. I have had some rubbish days because I was on holiday and had some quite large meals including desserts which pushed up my calories and my carbs. I'm hoping this week will be better.

Welcome Veggy, I won't repeat what everyone else said but I will say have 800 as a minimum. No need to punish yourself. I count anything between 800-1100 as a good bsd day as long as I'm bread/potatoes/pasta/rice free. Good luck with it, sounds like you've done very well so far.
At last I managed to drag myself in front of a kettlebell workout, first in 3 weeks, starting to feel the ache now though. Did a brisk 40 min walk after so feeling quite smug😁 I'm very lucky in that I wake early & I don't need to leave the house until 8.30'ish so that gives me room for a walk. Scales is showing its usual post weekend gain of 2lb, be mostly gone by tomorrow. Since we're moving at such a great pace and new people every day or 2, I'm thinking of doing a list of faq's at the start of the new thread? Would that be helpful do you think?

Fell off the wagon into the wine last night but managed to resist any nibbles and was 7.8 pounds down this morning at the end of week 1!

It has given me a bit more motivation to keep it up. Off to shop for more veggies!

FAQ is a very good idea not2b - lovely to have newbies, would also love to hear from zobalina and hanyolo I have been wondering how they have been getting on.

clare that is a fantastic result, as you say it is very motivating!