MM-Blood-sugar-diet-Part4

[Not2bObvious]

Shiny new thread for the BSD'ers. Best thing you can do is first read the MM bsd book do you get a full grasp of what the rules are but in a nutshell:
800 calories a day
No bread/pasta/potatoes/rice
No processed food, no alcohol
As close to no sugar you can get
Full fat, no low fat
Protein to keep you full
2-3 litres of water a day
10,000 steps a day (work your way up)
HIIT if you can 2-3 times a week

I think people interpret the low carb element of the diet differently so you can adpat it a wee bit to your needs so long as you find you are feeling well, losing weight, blood sugar going down if applicable. A lot of people on this thread are trying to keep carbs under 50g. I had a look at the intro for the new recipe book and it said wholegrains are 'ok' in small amounts (tablespoon or so) but there are better options. You get more food for your calories if you replace bread/rice etc with vegetables like baby leafs, cauliflower rice, courgetti, butternut squash.

I often have multigrain bread but usually only 1 slice and with lots of protein, fat, veg at the same time and that seems to work, I dont measure my blood sugar just go by how I feel but I don't have type 2 or diagnosed prediabetes.

Pfrench good point I should prob schedule my 2 800 days for during the week! I am aiming for 1500 today and having a glass of wine.

Hope everyone is having a lovely weekend.

sorry butternut squash is carby too but I think a smallamount of 'boodles' is ok.

Right, back again. I am now 1/2 way into the 8 wks and have lost 6kg so about a stone in 4 weeks. I feel amazing. Thing is I have 12 more kg to go so about 2more stone. Obviously that will not happen in the next 4 wks alone. What do I do? Continue as I am until target reached? What does MM say? Does anyone know?

The main thing I think I remember is "Are you feeling OK", if not then this way is not for you - but you say you feel amazing which is wonderful.

As you say you feel well, the question might be whether to go on with 800 till you achieve your target day, or go on to 5:2.

I think you can go on the MM Blood Sugar Diet web-site and ask questions and someone will get back to you. Meanwhile someone else may remember, and I'll see if I can see the answer in the book.

The new recipe book had recipes with butternut squash and whole grains etc so they must be 'OK' / it really depends on you. Different carbs at different times of day will affect your blood sugars differently or make you crave more. It's trial and error a bit, if you want to introduce some.

Good to know about butternut squash new average.

Lnd well done thats brill. After the 8 weeks you prob need to either have a break first but keep weighing and maintain for a few weeks then back to the 8 weeks; or switch to a 5:2 800 version. The suggestion in the book is to move to low carb med no calorie counting 5 days a week, with 2 days at 800. I haven't been brave enought to do this!

Yest I had just under 1500 and scales were up a tiny bit today - foodwise was fairly ok but bit carby. So I don't think I can do 5:2 version unless I go much lower carb or keep an eye on MFP - I have lost a lb or 2 this week by cycling cals. Apparently though 5:2 is better for retaining muscle etc so there may be advantages to switching rather thank trying to stick to 800 for another 8 weeks.

I'm not doing very well and can't work out why. I haven't lost any weight for weeks now, despite being reasonably good, and am off to Bruges with the girls this Friday, which was my next goal last month.
I am pissed off.
Am now of to help out at football, so she has cooked me a huge breakfast.

I will RTFT when I get back from football and catch up with all your posts.

Thank you for your advice everyone! I will stick to a med low carb after the 8 weeks, up my excerise and do that for Nov-Dec whilst keeping an eye on scales. Then in January I will hit it again with another 8week stint: Kinddog, I feel exactly the same about my mental/emotional frame of mind. Like a mindfog has just lifted somehow. I get on with husband again, have achieved loads at work and my son who is 4 said to me yday "i love my happy mummy". It is a miracle really and I want to shout about it frm the roof tops. For me it is the carbs, I know it is. ❤️ And good luck to everyone!

Oh forgot to say that I am much lower carbwise than 50g, more like 20-30. I am almost over calorie wise normally between 950-1000.

I went to a wedding yesterday with a sandwich and sausage roll kind of buffet. Managed no bread or sausage rolls, but chicken goujons and a tiny piece of wedding cake. Feel ROPEY this morning, and didn't drink anything... just carbs. Meh. Not a good day to make any decisions about plans for future diet options.

I know it's carbs for me too, but I need to eat some to avoid constipation. Trying to do more of the lentils and beans to sort that out, rather than faking it with psyllium husk or fibrogel.

Might have to go to porridge for breakfast though.

Not lost anything for a week or so now and beginning to lose interest in weighing everything and counting calories... just feel like I need the world's biggest poo to be honest.

Oblov it's quite normal to have periods of not losing and then to have a 'whoosh' 4lb overnight - it's a common thing on this plan almost like your body resists it a bit. Keep at it and focus on the non scale victories too. Have you done measurements?

Lovely to have you back welcome - good to try different things. Maybe do what some others are doing and keep carbs low but skip the calorie counting for a week

tmi alert - Oblomov my lentil eating really paid off this week - on one occasion alarmingly well but did get scales moving.

Lnd - wow sounds transformational. Great plan for nrxt coule of months.

Sorry to post again but the recipe book is now £5.99 on amazon if anyone wanted the paper version as apposed to download.

Morning all. Another Monday! I have done the same again after a good week and blown it all weekend, partly out of my control and partly that kind of 'Sod it' attitude because I have already blown it iykwim. I really need to sort my head out and stop doing it, and in order to do that I really, really need to stop snacking and stop the carbs, and especially the sugars.
Not a great start to what possibly could be a terrible week diet wise! It's 6am and I've already been up an hour with ds, plus didn't get to sleep til after 1 last night (someone gave me real tea not decaf yesterday afternoon , which for an insomniac is not good!). I am hosting a Macmillan coffee morning on Wednesday, it's the baby's birthday on Thursday and dh's on Friday and a night out on Saturday. So I can't really see me being sugar free or under a million 800 calories any day except today!

Hi everyone, I'm just marking my place as I'm starting again (again). I did really well just after Easter, lost around a stone and now it's all back and some. A long holiday in France over the summer had me eating a baguette a day. I'm bloated, pudgy faced and feeling out of control.
I've tried to get on it again over the last couple of weeks but failed, however today I am determined. I went out on Saturday night in a pair of jeans that two months ago were hanging off my hips but on Saturday they were so tight I had to undo the button. I felt so sad.
So I shall begin again. 1.5 stones to go by December. I'm logging on MFP, and I'll walk as much as possible. And of course reading this thread everyday is the best incentive and support. Thank you all!

Haha Veggy - three weeks in France on a baguette a day was what led me to the BSD too! Good news is the pain pain was gone in 4 weeks.

I'm so constipated this morning that I've had 2 espressos and beans on toast for breakfast. Sorry for tmi, but it's a real issue for me and low carb.

Morning everyone.
I have finally RTFT, so ready to respond to others posts.
Welcome all newbies including Velma. Welcome back Zoobalina.
Bears goulash, and terrine look fab. I cant believe how well you do on so little sleep. Sleep depravation with ds2 was awful for me and I managed practically nothing. But then naturally I am quite sedentary, I sit down and don't move if I can help it!!

Dogs asked about mental alertness. When I did the 8 weeks back in Jan, I'm not sure I felt much 'alertness', but like Bear, I felt fabulous. But also, I too have been unable to replicate that since. I wonder if you get a buzz initially, and then are unable to maintain that?

But like keepon , when I blow it, I feel terrible.

Which is how I feel now. I think I'm swinging between being very good and then awful - I too had loads of wine, chocolate, all sorts of things over the weekend.
I will do measurements Bear, but I don't think I'm losing very much weight or measurements, because I'm swinging between being very good and totally awful.

Is the new recipe book that good? £4.99 from where, please?

I'm going to try and be good this week. Right now, I feel very fat and miserable.

Does the cook book have pictures of the food in it? I don't like recipe books without pics.

LndMummy

I am very interested you feel like I do - with a much clearer mind, more energy etc.

I looked up your question, "What do you do after 8 weeks" if you are fine but have not quite reached your target weight, as I was interested too.

In "The 8-week blood sugar diet" Michael Mosley, on page 146, there is a section called: At the end of 8 weeks. If you have not quite reached your target weight but know you have been headubg in the right direction, he suggests moving to the more flexible 5:2 approach. (This 5:2 is outlined on page 154.That would invlove the low-carb Mediterranean style diet for five days of the week, the 800 calorie diet for two days every week.) He says this period when the eight weeks is up is also a good time to re-do tests, print of graphs, visit your doctor. He warns not to go back to old ways though.

"The BSD Way of Life": you can keep the weight off for good if you stick to that way of life. No more sugary carbs, but a Mediterranean eating plan and other tips to follow;

• Practice mindfulness (see chapter 9)

-sit down to eat

-eat slowly, keep putting your knife and fork down, leave food on your polate if you have stopped feeling hungry.

-avoid "diet" products as they are highly processed and may contain sugar and/or sweeteners (which may not switch off hunger signals)

-Drink soup a lot. Use up vegetables, make large quantities and freeze some.

-Don't drink lots of alcohol. He switched to sherry and red wine and only when eating. Keep the bottle off the table.

• Don't but tempting foods/keep them out if sight.

-Keep extra food and salt off the table.

-Wear a belt. Notice if it starts to feel tight (that sounds like a mens' tip really)

-When out for a meal. don't let the bread basket stay on the table. Have one course, with more vegetables rather than rice or potatoes. Rarely have pudding, if you do, share it. Research shows a mouthful of something sticky is as tasty and satisfying as a lot

-Don't go shopping on an empty stomach

-Always take the stairs and run up some

• MM eats sugar free gum when he craves something sweet ( I wonder that as he said no artificial sweeteners, as they may not switch off sugar cravings before, and most gum has them)

• MM got a dog

• Keep busy

• Everyday acknowledge three good things. 3 things that went well and why.

Idea of Martin Seligman. This lifts mood and bolsters resilience.

• He tries to go without food for 12 hours one day a week.

Morning all.

I'm weighing in Mondays as it is already a kind of habit - so I have done 6 days so far, I have been at 800 cals net everyday except Friday when I misjudged my timing and got totally ravenous and ending up eating 1800. However, I have a fair bit to lose so this was still significantly under my TDEE.

I have lost 1.5 kilos this week.

I do run every day for fitness and mood management, so I do eat those calories (well, I usually just log 400 cals even if my run used up slightly more) so I have been doing EAT 1200 BURN 400 = 800 NET, and it seems to be working so far.

link £5.99 on amazon