blood sugar diet thread 5

[yumyumpoppycat]

Continuing thread for Blood Sugar Dieters:
Phase 1 lasts 2 - 8 weeks and involves restricting calories to 800 a day. Eating healthy fats is encouraged as is limiting carby foods (no specific guideline on this but some people aim for under 50g), small amounts of complex carbs are allowed but should be balanced ideally with green veg, protein and fat to lower the glycemic load and reduce the effect on blood sugar.

Tips
You may get headaches at first so drink lots of water, possibly try mixing a teaspoon of marmite into boiled water and having that to replenish salts etc
Exercise: aim for 10,000 steps a day and ideally consider adding in resistance training and some HIIT workouts.
Fasting some people find it helpful to have an eating window e.g 14:10 – 14 hours fasting and 10 hours to fit in the 800 cals. Avoid snacking and grazing - split your calories into 2 or 3 meals for potentially better weightloss.
Use the menu plans in the book or plan ahead on My fitness pal app

Foods to avoid
Sugar, sweets, milk chocolate, biscuits, cake
White bread, pasta, rice, chips etc
Processed Junky food with added sugar
Alcohol, fizzy drinks, juice etc
Diet foods, artificially low fat foods
High sugar fruit

Foods to eat
Full fat Natural/ Greek yoghurt
Fish in particular oily fish, Meat, eggs, nuts seeds
Non starchy veg, cauliflower, leafy greens, avocados, peppers, tomatoes, broccoli etc
Olive oil, coconut oil, rapseed oil
Berries and low sugar fruit (2 portions or less)
Lentils, beans etc

Foods to include in small amounts and be careful of
Full fat dairy is fine but some people do better with less of this
Starch veg such as sweet potatoes and squash
Wholegrains (quinoa, buckwheat etc) limit to 2 tablespoons
Low carb crackers and breads made with coconut flour, almond flour etc

Phase 2/ 3
for more sustainable continued weight loss and then maintenance add in some days with higher calories but still lower carbs, and have 2 – 5 days at 800 calories. Continue to avoid processed simple carbs like white bread, chocolate etc but possibly add in small amounts of dark chocolate and red wine or less sugary alcohol if you wish to.

Useful links:
My fitness pal
[[https://www.amazon.co.uk/8-Week-Blood-Sugar-Diet-Recipe/dp/1780722931/ref=sr_1_1?s=books&ie=UTF8&qid=1476547726&sr=1-1&keywords=blood%20sugar%20diet&tag=mumsnet&ascsubtag=mnforum-21 Bloodsugar diet recipe book
BigChocs Fasting exercise thread]]

For full recommendations and lists of those who should avoid this diet please see the BSD forum

[thenewaveragebear1983]

I've created a new thread in fasting 5:2 (thread 6) as this one has reached the 1k.
Don't know how to do a clicky link sorry!
See you on the flipside.......

[Scandicat]

I think you are right Couch. It definitely seems to be about trial and error. Already anxious and I'm not even there yet!

[thenewaveragebear1983]

I think the 50g is to keep the body in ketosis? I don't really understand ketosis as its not something I've ever strived for, but it's to do with the body being in a fat burning state rather than glucose burning. I don't know how healthy it is and can cause side effects like dry mouth and bad breath.

With regards to the piling on weight, well I have learned to my peril that this is correct. However, the same would apply to any diet. We've eliminated a food group so it makes sense that if we reintroduce it, it will have negative effects on our weightloss.

I think the key message here, is that this woe is for life if you want the results for life. Perhaps an average of 50g a day is more manageable for long term weightloss, and on a 5/2 method that would be more feasible- two days low cal, v low carb and 5 days med style eating but more calories. I cannot see myself going the rest of my life without a slice of birthday cake, or and ice cream in summer etc.but realistically I need to drastically cut down the amount of these things I eat if I want to be slim. I can't have both.

The other option is that you follow the way of the BSD nazis purists like on the Fb group I joined, where you only eat 'allowed foods' and don't use your carb allowance on any foods that aren't listed as 'allowed' -whereas I prefer to be s me to choose what I do with them and plan my meals so I can have a roast potato or an orange and stay within the boundaries of the plan. I suppose a lot depends if you are doing this for weightloss or for diabetes purposes, because the book is technically devised to reduce your blood sugars if you are type 2 diabetic and the weightloss is a welcome side effect.

In a separate note, I wouldn't be surprised if a revised BSD book is produced soon, as a lot of talk on the forums is about how the suggested menus contain ingredients that aren't as good as thought (eg coconut flour and oats) - perhaps they will devise a maintenance plan too and make it more structured?

[APlaceOnTheCouch]

I think it depends on the individual. Some people on BSD on the forums were losing and maintaining on higher carbs but the threads I read said if you were following the 800 cals and not losing then it was probably carb related.
When I started BSD, I stuck to 800 cals but my carbs were over 50g and I maintained. I didn't lose weight (even on 800 cals) until I went down to 50g of carbs.
Now, I can either up my calorie count and keep carbs about 50g to maintain or keep calories about 800 and up my carbs to maintain. I can't do both at the same time.
I think it is a process of trial and error depending on your own metabolism.

[Scandicat]

I have been reading some of the posts on the maintenance section of the BSD site forum. They all also seem to talk about carbs of 50 or lower. Ultra depressingly, they reckon you need to stick to this kind of level even on maintenance and just increase calories by eating non-carb foods like meat and cheese. There were a couple of people suggesting that when they increased their carbs above 80 they started gaining weight really rapidly.

[APlaceOnTheCouch]

I think I first read about the carb limit on the BSD website's forum. Then it was also repeated on here. I love the idea of MM lurking on the threads

[Oblomov17]

Ha ha about MM reading the threads. Seriously, I would, if I were him.

A long time ago, I was on the first MN MM BSD thread. There was a very lovely and knowledgeable poster Choc: I teased her and asked her if she was MM. But don't think she was!!

[thenewaveragebear1983]

No there isn't. I think the message of the book is just to choose low GI and GL foods, and limit to 800 calories, and by default your carbs will be reasonably low.

Not sure where the 50g limit comes from....I've been on these threads since thread 2 and it's always been said. I personally like a limit, because I'm like an overgrown toddler when it comes to food - I need a boundary to push against!! I think it's a spill over from the low carb boot camp threads, perhaps that's a golden number that's been used there and has found its way to BSD?

I think the key is to have a good balance of fats/carbs/proteins. On your tracker does it produce a pie chart each day showing your breakdown of these? I suppose you're looking for 20% carbs, 50% fat and 30% protein or something like that.

[Bogburglar75]

There isn't actually a carb limit in the book is there? I know a lot of people say 50g but is that just the result of experience?

I ask partly because I'm struggling to function on under 50g - about 60-70g seems fine.

[thenewaveragebear1983]

Incidentally, the book doesn't set a carb limit.
I'm on a very gung-ho Facebook group that are really strict and they say not to count carbs. The plan purists on there will flame you for eating an orange ffs. I've always liked this plan because for me, it means I can be varied in my diet and have a little bit of some carbs but not all of all the carbs. So I might have a roast potato, or a Yorkshire, or a roast parsnip on my Sunday lunch. But not all three. I think the 50g carb limit is a suggested amount to aim for to allow you to do this within the boundaries of a plan, but I think it's been suggested by the MN 5:2 groups and carried into here rather than written by Moseley himself.

It depends on what your 12g carbs were. If it was two spoonfuls of golden syrup, then not so good, it will rocket your sugars. But if it was cheese or yoghurt, so was balanced with protein and fat to lower the GI then it isn't a deal breaker.

I wonder if Michael ever reads these threads? I totally would if it was me. Wonder what his MN username would be......

[thenewaveragebear1983]

I know first. I'm usually either over on calories or over on carbs. It's frustrating! The only way I can solve it is to really look at my food diary. Usually it's dairy carbs that tip me over, so I have to remind myself not to snack on cheese if I've had yogurt. Some nuts also are high carb. 50g carbs is a very low amount though, so to go over slightly won't destroy the plan for you. If I hit 1000 cals and 60g carbs I consider that a good day. 800 and 50g would be the best day ever! (Or a miracle!!)

[FirstSeemItThenBeIt]

12g over on carbs again. I am getting really impatient with this now. How the hell does anyone do this?!

[thenewaveragebear1983]

I think the real benefit is to those who are type 2 diabetic as the low calories as well as the carbs gets rid of the visceral fat that surrounds your organs so generally gets you healthier even if you don't look fat from the outside. Mm talks in the book about TOFI (thin outside, fat inside) and the associated health risks. I think by blasting the calories with the low cal element it sort of blasts away this fat quickly getting your whole body working more effectively.

[APlaceOnTheCouch]

First I forgot you asked about calorie counting when making recipes for a family. I usually use a measuring cup or ladle when spooning food out so I can calculate my portion size/calories.
Fanny I think the main differences from standard low-carbing are the lack of sugar and the restricted calorie-count.

[FannyDaggers]

Thanks thenew I think I'd have to do a fair few rounds!
Does anyone who does this do quite a bit of exercise? I'm training (slowly!) for a half marathon and wondered if it would be compatible?
And then finally what is the benefit of this over low carbing? My understanding is that it is low carbing but with a measured calorie intake rather than "standard" low carbing where you don't measure calories really - does that about sum it up or have I missed something key? Sorry for all the questions! I guess my main concerns are about not stalling my metabolism by having a low calorie intake and maintaining my training.

[yikesanotherbooboo]

I like the idea of this diet but am not sure that I will be able to fit it in with my life. Am going to start today and see how it goes but I might switch to 5:2 if I struggle . I have about 2 stone to lose: no scales here but access at work tomorrow .
Btw so impressed by you all

[APlaceOnTheCouch]

bogburglar I track my measurements. I find it very motivating when my weight stalls to see that I'm still losing inches. I had really thickened round the waist when I started - I was about 35 inches. I'm now about 28.

[thenewaveragebear1983]

Daggers after my first 8 weeks I sort of bumbled along doing generally med style with Lower calories (so probably 1200 a day) and occasional treats. I lost another 7lb ish. I've since regained some through eating everything normally. I'm in my 2nd round now and I know that this time I need a maintenance strategy because it didn't really work for me doing what I did before. I think maybe a 5:2 approach for a few weeks, then if you still have Weight to lose, perhaps another round of full BSD?

At the end of week 1 I've lost 4lb, not bad for a week where really I was only on it 50%. Menu planned. Shop done. Calculated all the cals for the whole week so I know which days I can have a few extras on top of my meals. Hoping for a similar loss this week, but 5lb would be amazing because then I'm down into new numbers!!

[FannyDaggers]

Could I ask, and sorry if it's been covered already but I couldn't see it, do people find it hard to continue to loose weight after they've finished the 8 weeks at 800 cal? Does your body not get used to that calorie level and so knacker up your ability to loose weight at a higher calorie level afterwards?

[FirstSeemItThenBeIt]

Some of those are pretty!

I think part of the problem might be that, while I'm weighing as I cook, I tend to assume that what I actually end up eating = 1/3 of what I've cooked (split between me, DH and the kids) but I don't know how accurate that really is.

How do you all track how much you're really eating if you are cooking for a family?

[Oblomov17]

Stick with it First!!

I am very motivated by colourful looking meals :

these look good:

under400

[FirstSeemItThenBeIt]

Thanks Oblomov I'm powering through the water today and back on top of it. Hoping if I wait until next weekend to do my next weigh-in I'll get a good result and be able to stay motivated.

[Oblomov17]

Oh and I agree with scandi and bear: when you do really stick to it, it's very effective.

I was reasonably strict when I first started, but scandi, bear, yummy were stricter. So don't follow me!!

Plus, I do agree with cauliflower or chicken soup, instead of tomato.

But I refuse to give up carrots, tomatoes and sweet corn completely. But that's just my choice. I'm not recommending it to anyone, I'm just saying that for me: there were some things I cut down, but decided not to give up.
I gave up SO much, giving up some others were just a sacrifice I wasn't prepared to make.

[Oblomov17]

Scandi, those stats are REALLY impressive.
First, don't be disappointed at the no loss, you will probably get a huge whoosh in a few days.
Wrinkles, similarly, don't give up, after one night of treats/binge'ing. I am EVIL when I go on a full night out : 5000 calories on 2 bottles of wine, 6 cocktails and a curry [ blush] and then I put on a few pounds, but I get right back on it, tonnes of water and the damage is repaired.

"I'm not feeling the BSD love today". Ha ha. We all feel like that some days!

Yummy I still struggle with portions. Sometimes I just cant work it all out!!

BogB, we all SHOULD be measuring. Reminds self to re-do mine.

[Bogburglar75]

Is anyone else tracking waist measurements? I dared to measure mine for the first time today and it's 32in. Meaning that my efforts to convince myself I'm still a size 12 have been a triumph of hope over reality

I'm also noting that over the last week some of the clothes I was convinced had shrunk are significantly more comfortable (double ).

Motivation to continue: to get comfortably back into size 12 and avoid the mysterious shrinking clothes monster!