Blood sugar diet thread 8

[thenewaveragebear1983]

Thread 8 for the blood sugar dieters

[Oblomov18]

Glad to hear that Place. Take care!

[veryveryquietly]

Hi, all, sneaking in here just before it's time for thread 9. I'm on day 13. I'm quite overweight (prob in the morb obese category, but can't bear to do the calculations) so have a long way to go. But I wanted to kickstart things with at least one or two 8 week rounds of BSD to have the psychological advantage of an initial big loss, then I'll probably shift down to 5:2 w/ a lower carb Med diet.

I'm having trouble hitting 800 calories a day, but can usually manage 850 or 900 and under 50 carbs. I figure 900 is probably ok because it's better than nothing, and because I'm so overweight it's still way way way under my usual consumption.

Bit of an awkward question: have any of you had loo troubles, and how have you fixed them? Early on I had a day of painful bunged-up-ness and bloat, and since then I've added in 3 prunes a day or some milled flaxseed, plus what feels like a metric ton of water, in an attempt to keep things going. But I'm mildly resentful of having to use up precious calories and carbs on prunes, as much as I like them. What worked for you all?

Have also noticed that in addition to being cold, I'm super dehydrated, despite the metric ton of water: still, sparkling, herbal tea, you name it. I must put on lotion and lip balm 15 times a day. Of course it doesn't help that it's winter.

I'm also a bit worried because it's a friend's birthday on Monday night and I'm dreading turning down the cake and wine that is sure to be flowing.

[thenewaveragebear1983]

Welcome very, I’ll try and answer your points!
800 cals - I aim for approx 800 but once I’ve worked it all out it’s usually 900-1000 cals. Keep the carbs low, but there’s no hard and fast rule to keep under 50g. The key is eat a variety of the allowed foods, and you’ll be ok. If you’re tdee is higher you could probably allow an increased amount of cals. I’ve always found 1000 I would still lose, and it was more sustainable long term. The 800 cals is specifically to burn away the visceral fat around the organs to increase insulin function in T2 diabetics. If this doesn’t apply to you then there’s no real need to strictly adhere to 800 cals a day.

Loo- (tmi warning!) Constipation is consistency rather than frequency- so you may not be constipated as such, just going less frequently as you’re eating less food. Bloating could be caused by a high intake of lentils, pulses etc? You can try things like psyllium, chia seeds, to help things along? Check the fibre in your diet - you should be aiming for approx 14g per 1000 cals of food as a guide, so about 10g per day.

Dry - from what you’ve said in your post, my instant thoughts would be that you may not be eating enough fat. This may not be correct so forgive me if I’ve jumped to a wrong conclusion, but all 3 of your queries could be attributed to not consuming enough fat- ie, feeling hungry at 800 cals, toilet issues, and feeling dry/ dehydrated.
Is this your first time on BSD? Have you done other, conventional diets? (Ie sw or ww?) - I found it very hard at first to switch from the sw mentality of loads of low fat food, to this plan with its tiny portions, and I could ‘feel’ the fat in me when I ate. But over time we get used to it. Fat is your friend on BSD so based on your post that would be the first thing I’d look at and see if that helped.

[veryveryquietly]

Thanks so much Bear! Yes, is my first time on a formal diet in...20+ years. Not T2 - I think my GP was a little surprised when he last ran the tests, given my weight. But I suspect I might be headed that way if things don't change. I need to shift at least some of the weight for my health. Also my DF is T2 and watching him cope with that is sobering.

Actually I'm doing okay with cravings and I often feel quite full after meals. What might help is to consciously slow down the pace of eating though. I'm sure you're right about the fat - but fortunately I have some avocados to use up in the next few days so that will help. And a bit of stilton I can shoehorn into my allotment.

The bloating is gone and I guess it is just that I am not going as much. After that initial day of constipation, I've stayed on the prunes and things have been almost as frequent, but less in quantity. Oh well, I guess I'm giving my gut a lot less to work with!

Usually I am a very big eater of lentils and pulses, but have cut back because of the carbs. I want to add them back in though. and will do so slowly. I'm probably the only person on the BSD who is craving a huge bowl of puy lentils. Well, that and a burrito filled with black beans and rice.

[veryveryquietly]

Forgot to say I will investigate psyllium and chia. The milled flaxseed isn't bad, but it only really goes well in yogurt and I don't eat that everyday.

I think the worries about the birthday do on Monday are less about giving in to sugar cravings, and more about explaining why I'm not having any cake or alcohol. The BSD book says you should tell people about what you're doing, but I really don't want to discuss it at all with people IRL. Especially this set of people, who are mostly lovely, but also nosy and a tad judgy. I will just think about a way to finesse avoiding cake and fizz. Or I'll cut the fizz with a lot of sparkling water.

Thanks again for hosting this thread and being full of info and motivation!

[thenewaveragebear1983]

What food offerings will there be at this do? I have done parties before by filling up on salad, cheese, chicken pieces etc. and avoid all the beige foods and desserts.

I do get what you say about not wanting to discuss it, but I do find conversely that a very grand ‘I am not eating sugar’ and ‘I am not drinking’ announcement generally makes me stick to it as I don’t want to look like I’ve caved, and these days it’s a bit more mainstream and not a completely wacky idea to be sugar free. I would personally do a ‘no count’ day - as in eat as much as you want of BSD friendly foods, so you don’t feel deprived. Is it the sort of thing you could take a dish to? Are you able to drive there so you don’t drink?

I will have the same issue at a christening in 2 weeks time so I feel your pain. I remind myself that feeling awkward and like I’m ‘missing out’ for two hours at a party is nowhere near as miserable as feeling awkward and like i’m ‘missing out’ when all my slim family and friends are dressed in lovely clothes, or unselfconsciously sunbathing or swimming on holiday.

(I also think people make a bit of a big deal of it because one person being healthy makes them realise that they could also probably do without those sausage rolls or double helpings.)

And failing that, if you want a day off plan, it’s one day. Get prepped for the day after so you can get straight back on it- it is a marathon not a sprint after all!

[thenewaveragebear1983]

Oh one other thing- I always refrain from telling people about the 800 calories bit. They look at you like you’re practically anorexic!

[bridgetreilly]

Oh, I hear you about not wanting to have the conversations about it. It was my nephew's 5th birthday on Friday and all week I was worrying about how I would manage to not eat cake without attracting notice. In the end, I had a vile cold, so I didn't go to the party at all.

Definitely stick to fizzy water, and if there are low carb things to eat, get one in your hand and hold onto it for ages, so that you can't be offered cake at the same time. And if you have a lapse, remember that it isn't a relapse. Just get up the next day and carry on as normal.

[veryveryquietly]

Great suggestions, thanks - I will eat before I go and see how it goes, and if I lapse, life will continue just fine. I may bring a bottle of fizzy water with me, to make sure there's some there - I can get a San Pellegrino into my handbag. We're just getting together for cake, ice cream, and fizz after dinner, but I could always do a very small helping of ice cream if I want something and call it a no count day.

And it's a good point about telling that I'm avoiding sugar and alcohol - they'll get that and just put it down to January silliness - but yeah I really don't want the 800 calorie bit dissected so will keep that bit quiet. Because dissect it they will.

[Jigglytuff]

Oh god I never tell people about the 800 calories. They get all shrieky and you end up having a long and very dull conversation about health (because they always think it’s unhealthy).

@veryveryquietly - I use chia seeds but do mix them in yoghurt. I also think it takes a while for you to get your head around the fact that you’re not putting much in and so your body is using pretty much all of it. Not much waste!

[veryveryquietly]

Cool jiggly, I'll def try chia. maybe mix them into salad dressing as well.

Am really glad to hear other people finesse or avoid the 800 cal bit when discussing the diet. I get enough well-meaning lectures about being fat in the first place (gosh, I hadn't noticed I was fat, thanks ever so much for telling me), and I really don't need them getting shrieky (exactly, Jiggly) about how I lose the weight as well. Nor do I want to debate ghelin, visceral fat and all that with them.

[thenewaveragebear1983]

Yep, it really grates me! I get a combination of ‘but you don’t need to lose weight’ (er, yes I do, I’m well aware of how much I weigh thank you), and ‘it’s unhealthy to cut out food groups’ (‘well, carbohydrate isn’t a ‘food group’ it’s a macronutrient. And sugar isn’t even a food seeing as it has zero nutritional value. And I still eat carbs’) and a long list of ‘can you eat Xxx? Or Xxxx?’

I tend to just Muster some flaky response on the lines of ‘i’m really trying to make some positive changes for my health....’ - or, sadly, I seem to downplay it as something a bit daft ‘oh, you know me, always doing something wacky!’ Which I’m really trying not to do because, actually, I think almost every single member of my family could benefit from eating this way. You should hear some of the crap I’ve had from people about the children going sugar free, you’d think I was poisoning them.

[TheSeasonOfTheWitch]

Very try adding more potassium and magnesium to your diet if you are so thirsty, particularly up your intake of a decent sea salt like Maldon. If you are drinking loads but still thirsty then it sounds like you are missing electrolytes.

[thenewaveragebear1983]

Ending the day on 1020 cals, 73 g carbs, (7g fibre) and should just about clock 10k steps before I go to bed. So not the best weekend, but the best I’ve had in a long time. Room for improvements.

According to my Fitbit app, I’ve averaged 1100 calories a day this week, so again there is room for a lot of improvement. I would like to see that lower in this coming week, although it is still a big deficit from my tdee and that doesn’t take my running into account either.

I’m going to stick with my strategy of shakes for breakfast, soup for lunch and evening meal as that really helped last week, but what really helps (and what tips me over at the weekend) is 1) not drinking and 2) not snacking. Menu is planned, shopping tomorrow. I might weigh in tomorrow morning, but I may leave it, as it sometimes sends me the other way. In spite of my not brilliant weekend I am feeling really good; that’s good enough for me at the moment although some weight loss would be great too!

Hope you’re all feeling positive for the week ahead!

[bridgetreilly]

Ending my first week half a stone down and feeling really optimistic. I felt hungry yesterday for the first time, but stuck to the plan, yay! I've planned for this week's meals and will shop later today. I've more or less shaken off my cold, and I feel great.

Keep on keeping on, everyone!

[Jigglytuff]

Well done bridget! That's a really pleasing loss :)

I drank wine on Friday and Saturday and didn't count calories but largely stuck to plan. Have lost 3 lbs so I'm quite pleased with that, all things considered! I shall stick to plan this weekend though as I'm going to the Wolseley for lunch next Friday and I'm not sure I will be able to say no to pudding

[thenewaveragebear1983]

That’s brilliant Bridget! Well done.

I weighed in this morning about 0.4lb up from Friday, a total loss in 2 weeks of 5.5lb though, so I’m not too disheartened. I did run 8k this weekend, and drank some wine. I do find I retain water when I begin an exercise regime, and was prepared to lose nothing for the first few weeks while that balanced itself, so 5.5lb is great. I’d like to get back under the 12 stone mark though! I’ve been sleeping terribly, so last night I took herbal sleep tablets and went to bed at 9.30- ended up tossing and turning all night and feel thoroughly grouchy today, which is not a good start to the week.

Just had my shake, and have pea, lentil and cod soup in the soup Maker for late lunch. Sausages and eggs for tea tonight.

I’m going to plonk Ds in front of Hey Dugee for 20 minuted so I can get on the treadmill too! In asda today they had really nice running leggings and tops so I made a deal with myself that once I get to my goal of doing a 5k, I’ll treat myself to some.

[veryveryquietly]

Excellent bridget!
Sorry to hear you've been sleeping badly bear. Hopefully the run and the treadmill will help you sleep a bit better.
And we're all staying amazingly well motivated considering it is the dark and dismal part of January.

[thenewaveragebear1983]

Kitchen closing on 969 cals, 44g carbs (10g fibre). I did 4K on the treadmill, and 14500 steps, so a good day in the end despite my grouch this morning. Hoping for a good sleep tonight!

[veryveryquietly]

Made it through the birthday do with things relatively intact - had a small glass of prosecco cut with sparkling water and one bite of cake to be polite. Interestingly, I didn't really want more than one bite.

So even though it was a pretty snacky day (work stress) I finished under 1000. Which will do just fine. Night everyone!

[APlaceAtTheBSDTable]

Some excellent losses! Well done bridget ; jiggly and bear. And very congrats on negotiating the party. It is always difficult to integrate a new WOE into your life at the beginning.
Well, DH is home from hospital - hurrah!I've finally stepped on the scales and I've lost 1.8lbs .Obviously all the walking balanced out the hospital shop food.

[thenewaveragebear1983]

That’s great place, and I hope your Dh is feeling ok now he’s back at home.

I’m ending the day on 869 cals, 43g carbs (only 3.5g fibre though). It was a bit of guess work as I went out for lunch today, I had a lovely chicken and bacon salad, but it’s so hard to work out what’s actually in it- I have probably over estimated but thought it best to err on the side of caution.

Did 14,000 steps, including a 3k run. I’m feeling really motivated at the moment, i’m not really thinking about food that much, so it’s all just sort of happening. The alarm on my Fitbit to remind me to drink is an absolute godsend, I’ve been making myself drink a full pint every time it goes off; I’m sure that’s helping with my food cravings.

[Dinocroc]

Hello all starting this today. Read lots of useful tips.Going shopping for food in a bit and making a giant soup. 5 ft 4 and 11 stone. Yet can run reasonably quickly. My garmin just put my VO2 max up to superior. I'm tired of being the fattest over the line. Half marathon in eight weeks and 2 stone lighter by then right ?

[thenewaveragebear1983]

Welcome Dinocroc! What soup are you making? My last two batches have been really horrible- I put cauliflower in one and should have remembered how strong it tastes, then used green lentils in another and didn’t realise how incredibly bland they were. So both ended up in the bin, as I felt the additional ingredients required to salvage them would be better just used as a soup on their own. How do you find the running on so little carbs? I am finding that even doing just 4K I am flagging a little, I can feel at certain times that my muscles are tired. The day I had oats for breakfast was my best run, I could have gone for hours (it felt like anyway). I am just beginning though, so I’m concentrating really on building up my cardio fitness and stamina rather than distance.

Went for a looooooong walk today (8000 steps worth!) instead of running as I had some knee tenderness last night. I think two days running, 1 day off is good going for me so I’m happy with that. Met my SIL and her baby and went to a local cafe for brunch- resisted the cakes, but did have a bacon and egg sandwich on malted bread- my first bread this year! Dare I say it wasn’t even that nice?! It should just about scrape through carbs wise provided I don’t have anything else.

Fish pie made with celeriac mash for dinner tonight, I’ve never used celeriac before, so that will be an experience. Any tips?

[Dinocroc]

I can run on empty now. I ran a marathon in September and realised I couldn't stomach the gels and sugar so did it pretty much without. I would say that's as I metabolise fat but the size of my backside would go against that . That said I bet I had some glycogen stores..

I made a red lentil and chorizo soup from the BBC website. Very tasty. and some egg muffiny things baked in the oven. and some chilli. Work is my downfall and so I plan to be a bringer of tupperware for the next 55 days ( one done right !).Going to do this one day at a time and count them down...Roll on the parkrun PB