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+sugar+diet 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

Happy wall drilling day bear ! I hope you start to feel better soon. I wonder if you're run down because of the stress of moving and working on the house. Hopefully today marks a turning point.
It's so cold here that I am craving comfort food. I think today may involve soup making and mashed cauliflower...but it may just involve painkillers, vitamins and a hot water bottle

Ooh soup. I should make some.

There was a recipe on a Fb blood sugar diet group for a sort of roasted sprout thing- roast sprouts, then add cheese, Philadelphia, herbs, garlic etc, plus some crispy bacon and bake for a further 20 minutes. It looks absolutely delicious, very comforting.

I think I've just had this ongoing lurgy that people have been talking about. There's a group on here and everyone's complaining about the same thing. Annoyingly I would probably feel better if I wasn't living on biscuits and toast, but some days that's all I can manage.

Omelette this morning with mushrooms, feta and Parma ham, so at least I'm trying!

Hello, may I join in? Going to try starting this on Monday, with DH and coincidentally in time for Lent

Currently about 12 st 6 and have a sweet tooth and a horrible snacking habit, not helped by stress. Was 10st 7 about 3 years back and weight has slowly arrived as one of the joys of perimenopause. I'd really like to get down to 11 stone.

DH is similar, has been carrying an odd 1.5 stone for much longer than he'd like. We are both rubbish at the slow and sustainable 'eat less move more' approach, so thinking of seeing what the BSD will do for us.

That's interesting, Bear. 3 days? I think that's the same for me too.

Welcome Bogburglar, you and your DH sound similar to me. We've done it together and that's really helped (although he's now decided he's done and is going to transition onto 5/2 mediterranean type arrangement. Am skeptical).

I've now done 7 weeks. I've lost 1 stone 10 pounds in total and 1 stone 5.8 pounds in that 7 weeks. Waist is down from 38 to 30.5. That has made such a huge difference to my clothes. Size 28 petite ASOS skinny jeans are my biggest NSV so far. They looked tiny, I can't really believe that they fit me.

That said, despite the good stuff, I was in tears in Sainsburys today looking at the things I wanted and couldn't have. I have no illusions that this is going to be a long term struggle.

I weighed in yesterday & I was 2lbs down which is a bit of a scales victory as I am back down to 10st 7. Finally!
I didn't do any exercise yesterday, was out drinking last night & had a Picnic when I got home but I am hoping that I am now back on it although that might depend on the level of the hangover

Wrinkles - did you have a picnic bar?? I thought for a minute you had a full on picnic. Was quite impressed for a minute.

Today is my full on day off. DS"s birthday, eating out twice, have made a cake that smells so incredible there's no way I'm not eating it. I'm really scared though about being able to pick it up afterwards. May need lots of support tomorrow.

Morning everyone!

The picnic story is hilarious, I have visions of coming home very drunk and laying out a gingham cloth and sandwiches. How very posh.

Scandi hope your day off is marvellous. You have definitely earned it. I'm not the best to give advice really but all I would say is to enjoy today, and just get back on it tomorrow. Have a little bit of what you want today, one day really can't hurt and any weight gain is most likely from water weight and salt intake so once you are back in it tomorrow it will all go pretty quickly.

I've done my menu plan for next week- breakfast, lunch, dinner x 7. I also did a big list of where I 'm going wrong/,struggling and how I can actually resolve that. So, 1) weekends are destroying my efforts at the moment. Solution- make sure I've planned a nice meal for Friday and Saturday so we don't end up having takeaway. 2) not drinking enough water. Solution- set an alarm in my phone for 4 times a day to make me have a drink and get a water app to track my drinking.

I am terrible for being very laid back and just accept I 'can't' resolve certain hurdles. But by writing it down like this I can see that there is a strategy and a solution. There's about 10 things on my list but I'm focussing on these 2 things for now.

Evening all. I would love to join this thread please. I have just had a wake up call of a slightly elevated glucose test which puts me just into the pre diabetes range. I have a bmi of 29. I have read the book and I want to start on Wednesday (another one who hopes to use Lent to keep me on the straight and narrow!). My biggest problem is that the recipes are all quite specific, quite intricate and not my usual style...... so I am here to ask; do you have any "cheats", any quick, simple recipes, basic planning that will make this easier. When I have done the Atkins in the past I found it simple just to follow some basic rules - are there the same for this? Thank you so much.

Iwill I never really got on with the book recipes either. Too fiddly, too many lentils and different beans (do not agree with me!) and I also found I could get a more substantial meal for the calories IYSWIM

I, and others on here, tend to stick to the basic principles of: less than 50g carbs a day, 800 calories a day (hahahahaha, this is the one I struggle with!), slow release carbs as a 'taste' rather than the main meal (eg a spoonful of rice not a huge bowlful). When I did it properly for 8 weeks I also had no fruit, and I'm going to do this again as I find it really helps me stay on track.

Watch out for carbs in dairy as it can affect your blood sugars and take you over the 50g limit.
Drink lots of water. Increase your steps.

I design my own menu using ideas from the book but substituting things I like and don't like. I read all my recipe books and BSD some of my favourites. I find Jamie Oliver has lots that work well in the 30 minute book and the superfood book.

Good luck!

On the subject of lent, I'm thinking of giving up wine. I know. I don't drink a lot but we are drinking more regularly and it's buggering up my willpower. I had the horrible realisation that in May I will be going away with dh 's family including his brother's 23!year old pregnant girlfriend. There is no way that I'm going to go away with someone 8 months pregnant and still be the fattest one there. This is almost inevitable unless I stop eating crap, or unless she develops a craving for Mars bars.

Thanks for the advice TheNew - that's exactly what I need to hear. If this is your second 8 week plan, can I ask how much you lost the first time and if it stayed off?

bear surely by the 8 months stage she will have developed a craving for something fattening! With me, it was a sudden urge for burgers

Welcome Iwill - I second all bear's tips. I use some recipes from the BSD website (which tend to be less fiddly than the book because real people post them - my favourite is the chicken with red pepper curry) but I also make a lot of soups and salads. Jamie Oliver traybakes are easy (you just throw everything in the oven) and with small tweaks fit BSD. Fishcakes are easy too but rather than dipping the fish in egg, I found a recipe where you just blend it all up together. Much easier!

I did a very disciplined 8 weeks where I lost 21lb, then a further few months til end of August where I lost a further 7lb ish, ended up at 11.7 from 13.7 and felt a million dollars. But since then I have totally lost the plot. I've regained a stone probably, but on the whole except for a few determined bursts (never sustained) I've eaten whatever I want and not calorie counted or low carbed- I fully deserve every single ounce I've put back on. I want to do another proper 8 weeks, but it's just not quite happening, but i keep trying. I'd like to re- lose that stone, plus another 8lb just to take me into the tens not the 11's. The numbers are very important to me! I am determined to do it this time. For me, strict is the only way. I can't seem to do 5:2 or tdee or anything- I was über strict for those 8 weeks and it worked really well. I rarely did 800 cals though, I would hit about 900-1000 each day but found that as long as my carbs were low it worked. And sugar free was literally life changing for me as I was and always have been a total sugar addict.

Today's the day chez Bogburglar. Having been up twice in the night with the old enough to know better kids, the alarm went off at 6.45 and I thought TOAST! Then remembered.

Any tips for combating exhaustion without mainlining sugar and carbs, which has been my go to strategy for a while?

Ha ha! Yes, it was a picnic bar. I was drunk but not quite drunk enough to get out the picnic hamper & cucumber sandwiches. I love the image though!
Like others, weekends (especially Sundays) are when I fall off the wagon. It is the one time we all sit down for family meals together (DC at cm for breakfast & tea 4x a week and on the 5th it's just a complete rush with swimming) so it is good to have nice food...not that that explains the four celebrations I had just before bed last night, the seconds I had of dessert or the fact I drank no water (just tea & coffee) all day. I'm back at 10st 9 having been 10st 7 on Sat but the previous weekend cycle was 10st 9 on Sat & 10st 11 on Mon so it is still progress. Oh, I didn't do any exercise either.
I've done this before. Not religiously (same weekend issue!) and lost about 9lbs, 5lbs of which were in the first week (& immediately post holiday). I stayed about that weight for 6 months & then Christmas came and I ate & ate and put it all on plus some more. Weight loss is always a painful journey for me as I have PCOS, have a very sweet tooth & limited will power. Also, I did a lot of the "easy" things years ago... I don't drink during the week, have skimmed milk, don't have sugar in tea, rarely have carbs. I'm definitely not the sort of person who can say "oh, I just stopped drinking mid-week for a few weeks and lost half a stone" or "I always have a biscuit with my tea in the morning & a bit of cake in the afternoon & I just stopped that".

I have pcos too wrinkles. You're more likely to be insulin resistant with pcos which is why we find it harder to lose weight - except on a low carb diet. I remember about 12 years ago when I was diagnosed and the doctor said the single most important thing I could do was control my insulin. I ignored her, obviously. But it would appear she was right. If you can (and I know I am a fine one to talk!) but if you can cut out the sugars and avoid the spikes in insulin/ blood sugar you will notice a difference on this plan. I had always had a mega sweet tooth (insulin resistance again!) and was amazed how much I didn't want it after just a few days sugar free.

Morning all. Round 2 (3) day 1 for me and I've been to tesco, planned my meals, and bought a 2l bottle of water which I'm going to refill and drink every day this week.

On the menu this week- lamb steaks and Mediterranean veg, fish pie (with a cheesy cabbage topping instead of mash), sausages, bolognese and courgetti, and roast chicken. I 've bought tubs for freezing leftovers, ready made soups, almond milk for breakfast shakes and a bag of frozen raspberries as my only fruit, plus individual full fat Greek yoghurts so I have a measured portion. I feel like I'm 'troubleshooting' my usual pitfalls, so hopefully will keep on track.

I tried on some trousers in Wallis (we have a dp's and Wallis upstairs in our tesco) and they looked suitably awful so I'll be aiming to go back for those in a few weeks. Did the long walk back from school through the park as well. I'm determined this time!!

Hope you're having a good Monday!

Popping my head back in

Week one done and I lost 5 pounds, hurray! I haven't found it too tricky really, I don't think I was very far off following this diet anyway, it was more about portion size possibly.

I've been a bit more tired the last few days and have given the gym a swerve, but I do a decent amount of walking so that's going to have to be enough sometimes.

Next step - making the hummus in the book. Is it any good?

I've made it but found it needed extra salt, probably because I'm used to shop bought stuff. Texture etc was the same as shop bought.

Have just realised it's pancake day tomorrow. So, are you going to: 1) have no pancakes and polish halo? 2) have a proper pancake and count it, or 3) make low carb pancakes?

I was thinking that a small tweak so there's more egg /milk and less flour might retain some of the pancakey-ness but within the plan. Too much egg and it's just an omelette! A 'real' pancake with a sprinkle of stevia and a squeeze of lemon can't be too horrific carbs wise or cals wise can it?

Found these two recipes- coconut flour is very odd and expensive though, but the oat one sounds ok.

Or just a regular one, the bbc site says its 61 cals and 7g carbs.

Forewarned is forearmed.

You are so organised bear with the menu planning and the pancake googling! I'm very impressed. Fingers crossed for a fab week.
We will be having proper pancakes but I'll make a few teeny tiny ones so I can have two but not go overboard on carbs and cals. Pancakes are my nemesis. Last year was the first year that my pancakes were edible. I used Jamie Oliver's one cup recipe and I'll be doing the same this year. I have tried vegan pancakes/orange pancakes, every kind of pancakes in the past so regardless of BSD, I will not be separated from my Jamie Oliver recipe. 'BSD may take my carbs but it will never take my JO pancakes!'
may be completely over invested in pancake day

I've made it to 2.45pm on a spinach and lentil dahl, which was very good. Six hours down, eight weeks to go

That's interesting about PCOS/insulin resistance and sweet tooth. I have ???PCOS and a monster of a sweet tooth which has rocketed out of control lately. Part of this effort is to see if I can reset the balance.

Maybe just small pancakes tomorrow? Eggs and milk are all good aren't they, and there won't actually be that much flour in? Avoiding the sugar possibly more or a problem!

Haha yes organised. I like to plan my downfall meticulously. Pancakes are also my nemesis. I remember making them with my gran so we always have lots and usually with black cherry pie filling and vanilla ice cream (as made famous by the little chef cafes we used to stop at on our way on holiday circa 1988!) - so for me it's more that I know I'm going to have one, so I must plan for it or it will derail me. Planning is definitely key for me on this plan. I cannot be in a position where I'm mindlessly opening cupboards looking for inspiration!

Re the pcos and insulin resistance. I've read a lot about it, more from a fertility perspective than a diet one, although it applies to both. It's worth doing a bit of research, because the insulin response can be tamed by diet and will have a positive effect. Things like snacking on fruit all day will not help, nor will eating large quantities, and obviously high gi foods. If you are insulin resistant, you produce too much insulin, but slowly. If there's insulin in your blood stream then you are storing fat not burning it, so the key is to have less of it. When you're cells are resistant, you produce too much, more than you need for what you've eaten, and it floats about in your blood stream for longer. It also makes you hungry and particularly carb-hungry. Then everything you do eat gets stored as fat more readily. That's why this diet is so helpful because by its very nature, you won't eat so much, you won't snack and you won't get 'spikes' of blood sugar which cause insulin to be released. There's some good info online through the BSD forums. It can take a while to work though, but I really noticed my 'brain fog' (medical term, honest) really clearing after a week or so sugar free.

I managed to get back onto the plan yesterday after my Sunday off. Didn't find it anywhere near as hard as I thought I would, so that's good.

But.....

PANCAKES!!!

It's impossible to resist, right? One can't be too bad. Anyone know if the stevia granulated sugar type sweetener would be bearable if I smother it with lemon juice?