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
Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.
Fasting / 5:2 diet
blood sugar diet thread 5
yumyumpoppycat · 15/10/2016 17:12
Fantastic Aplace that is a big milestone 
how much have you ost now?
Welcome reveal - nuts are on plan so prob better to go over cals on those than under with haribo, also you can freeze some maybe? The thing with sweets is that they might be low in calories but could set off lots of other cravings.
Welcome back newaverage hope all going well!
Pfrench you have done brilliantly maintaining. I havent been sticking to plan and paid with a couple of lbs gain this week. I have had flapjack from the work canteen twice and it seems to make my blood suagr crash really badly (not using a monitor just how I feel - sweaty and sick) find this weird as usually I am ok wih flapjacks - maybe it's a low fat one or something daft. Anyway happy that I am still under 138lbs but feeling bloated and stodgy so going to get back on it a bit more.
yumyum I've lost over 2.5 stones; 20 inches; BMI has gone from obese to healthy and clothes from a size 16 to size 10/12. I felt stuck for the last month but it seems I was losing inches from my arms so that was heartening 
Oblomov I was back into my BSD routine because the schools were back. I find I walk more and eat less when I'm doing the school run and working in the office. I've had an ill DC this week so my routine has gone to pot and I've not been as strict. Hopefully, I'll be able to get back on it next week. I can't even bear to count the weeks till Christmas because I feel like I have tonnes to do before then 
Nomi I think BSD helps with mood and energy levels. I'm not sure about the impact on night sweats. BSD does affect hormone levels but that has caused different effects for different people.
Gosh bear your have so much going on. Try not to be too hard on yourself. 
Happy birthday to DDbear too.
I've never really been a breakfast person so the most I will eat in the morning is a handful of nuts (usually almonds tbh) or an omelette. If I'm in the office, then lunch is either soup or salad (goat's cheese and salmon with lemon is one of my favourite salads but I'll also have tuna or sliced turkey). I have a wide repertoire of soups
Dinner can be a chicken curry (the chicken and red pepper curry from the BSD website is great) or a steak stir fry. Snack would be hummus and carrot/cucumber; and/or 2 squares of dark chocolate.
When I started, I tried lots of recipes from the book and the website but I have become a bit lax about trying new ones.
Lndn sorry your family had bad news
The book is unclear on what to do if you still need to lose weight after the 8 weeks. Some posters have just gone back to the beginning again; some are doing BSD for 5 days then 2 'treat' days; some are reintroducing certain foods but keeping cals and carbs low. It seems to be a process of trial and error.
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Ok, so I got the books and I've done a meal plan (for dinners, got DH and kids to cater for also: PITA!) for the rest of the week. Got stuff for lunches.
I'm going to try this, at least for November. I'm quite daunted by it all and am already fantasising about having the weekends off 
I'll be back to report and probably to borrow some willpower / stamina from you guys: you make it sound so easy!!
Down a lb on yesterday
Breakfast is scrambled (in butter) egg with tomato, shallot and mushroom, with a fudge melt green tea (I'm off coffee for a few weeks too)
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