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

[BeyondReasonablyDoubts]

You've made me fancy omelette now, so that's what I'm having for lunch

[yumyumpoppycat]

I found this food blog on my fitness pal and made a slightly modified kale, jarred artichoke and walnut pesto - purely because I had stuff to use up. Was really nice on some fried courgette noodles and a couple of random fridge box mushrooms, small sprinkle of cheddar on top.

[Lucy7400]

Well done on the weight loss everyone. I am finding it really tough to stick to 800 cals I must say. Got a bit derailed by a takeaway on the first day! I have meal planned and shopped so should be good to start now. I am going to weigh in wednesday and sundays so will report back tomorrow.

[diamantegal]

800

[diamantegal]

Oops! I meant to say 800 calories is doable, but needs planning and willpower. It also means working out what's worth using calories on. I forgot to bring lunch yesterday so had to grab it from M&S - actually looking at the calorie content of prepacked salads, you realise the level of variation - and more calories doesn't necessarily mean a more filling lunch.

[H3l3naGraham]

Hello all, I am back on too ladies, having maintained my 2st weightloss over the summer despite relatives, fun, frolics, fizz and a big birthday last week. My social life now taking it's annual Autumn upturn but I am back on BSD in between events, formal dinners & shenanigans. I am still working around 1k calories a day as this has worked for me & is what I have been doing all along most days. Need to up the exercise though, having been working on a very time-consuming project for 5 months & need to get those steps up!

[Izzadoraduncancan]

Hi ladies. May I join in as well? I am 4 weeks in tomorrow and have lost 9.5kg. I weigh myself each day (as I find that helps me keep on track). Noticing huge changes in my clothes and am no longer craving sweet stuff as I once did. I was pre diabetic or even diabetic according to my fasting glucose levels. These levels are now back down to normal levels. In to my GP again in 4 weeks to have bloods repeated. I am wondering - what next? I know this diet is only recommended short term to kick start and reverse insulin resistance.

[BeyondReasonablyDoubts]

My omelette was good for lunch - not very photogenic though as DH has a tendency to mash them up a bit on serving

Dinner was a halloumi burger with mange tout, baby corn and mushrooms fried in olive oil. The kids were unimpressed with the halloumi, but I enjoyed it!

[Izzadoraduncancan]

I have never in my life tasted halloumi 😊

[BeyondReasonablyDoubts]

Neither had I til today! It was pretty much like hard feta

[H3l3naGraham]

Hello izzadora - welcome and well done!!! Have you read the book? If you haven't it's worth getting, post 8/10/12 weeks (or whatever!) the recommendation is to follow Mediterranean eating principles, minus the pasta of course! You could eat relatively 'normally' 5 days a week and BSD for 2 or if this offers too many temptations, go 'full Med' It relaxes some of the more stringent 'rules' and let's you introduce the odd slice of quality bread, small quantities of brown rice etc. But as other long-termers have acknowledged, this way of eating is about adopting the basic principles for a way of life, not just for a short diet... It's forever...

I have eaten closer to 1k calories a day and have done reverse 5:2 for most of this year (was on SIRT briefly), BSD for 5 days a bit off diet for 2 days (mostly on wine as opposed to food!). I have kept my 2st weight loss but now want to start shifting the last stone. Good luck!

[BeyondReasonablyDoubts]

Morning all, how's it going?
Still going well here! Down 8.2lbs so far :)

[coulditbeforever]

Morning, yes it's going good here, just tried the yogurt with apple and nuts, no mango or goji berries, but I really enjoyed what I had eaten. Snook on the scales this morning only 4 days in and I've lost 5.5lbs already

[Oblomov16]

Hey H3, good to see you
Have been seriously missing your social-diary-shenanigans and glad to have you back for the Festive season

well. I've been back on it for 3 days now, really seriously and am starting to feel SOOOOO much better. Bloat starting to come down. Wonder how strict I can be? I've forgotten how good I felt, when I was 'on it', (back in January I started!!) full monty, with true avengeance.

[Oblomov16]

well done could it and beyond.

[coulditbeforever]

Thank you O

[diamantegal]

Well yesterday's dinner was hardly photogenic, but for completeness here it is - Hairy Bikers Chicken Jalfrezi.

Had a major wobble last night - DH kept me on the straight and narrow food-wise by refusing to get takeaway but I succumbed to a couple of glasses of rose and two madeleines (DS had asked for them and they're impossible to resist when they're fresh out the oven). I then had the worst night's sleep I've had since starting - am sure it can't be coincidence, and it's enough to convince me I should stick to the plan!

[APlaceOnTheCouch]

Hi H3l3na I've missed hearing about your social life too so I hope you have lots of winter events planned

[Izzadoraduncancan]

Oh, chicken jalfrezi looks gorgeous. I purchased some of that slim rice made from konjac flour when in town yesterday. Not sure if it's palatable?

[yumyumpoppycat]

H3l3 well done on maintenance - we are in a similar place re 2 down 1 to go.

How was the jalfreze dia, dp has a hankering for curry. Was it hot?

lbs are literally falling off around here well done everyone.

I had a good weigh in this morning possibly thanks to wind producing effects of the kale and articoke pesto so planning to be under 1500 today in the hope of maintaining it and at least 1 more 800 before the week ends getting me hopefully back on track.

[APlaceOnTheCouch]

Izza the konjac noodles are good so hopefully the rice will be too.

[yumyumpoppycat]

Keepon the s plan with a lighter BSD sounds like a great idea, that should really set you up to be in a good place for new year. I could do with trying to adopt S plan myself. snacking is def a problem for me that I haven't completely knocked on the head - I am a total grazer. I have managed to cut out eve snacks though apart from when socialising and even if I give up on all other bits of the diet this is the one thing I really need to not slip back into.

[diamantegal]

Jalfrezi was good - we erred on the side of caution with the chillies but you could easily spice it up - can't do links on phone but if you Google Hairy Dieters Chicken Jalfrezi you'll find the recipe. DH had it with a naan, I just had it as it was, but maybe cauliflower rice or konjac rice would work.

keepon that's sort of what I'm doing - I kept to the BSD principles at the weekend, but had wine and didn't count calories. Seems to be working so far - I was 5.5lbs down this morning so not too far off your target weight loss, and that's only 1.5 weeks.

[BeyondReasonablyDoubts]

-10.2 so far :)

Thursday = wine night, but I have managed to count a bottle of (low alcohol) red wine in, allow for three (smaller) meals, and still be under 800cal. I am impressed with myself