Blood Sugar Diet and Fast800 thread 14

[thenewaveragebear1983]

Here’s the new thread for the BSD followers, plus those following the Fast800 plan. Everyone is welcome to join us. Here’s a quick recap!

The BSD/fast 800 is a low carb, Mediterranean style way of eating, with the primary aim of stabilising your insulin response when you eat. You achieve this by: eating fewer carbs, cutting out sugar and sweet tasting foods including most fruit, and by following a low calorie plan that reduces your visceral fat meaning that everything functions more effectively. Less insulin means less fat storage (in a nutshell, although more info can be found on this online). The blood sugar diet was designed to reduce T2 diabetes symptoms (or even reverse it entirely) but can also be used for weightloss.

Eat:
Meats and fish
Oils
Eggs
Full fat dairy products
Nuts, seeds
Pulses/ beans
Veg that grows above ground
Limit fruit: apples, pears, berries- in moderation, with meals, with fats

Occasional alcoholic drinks allowed (spirits, red wine are preferable to beer, lager, etc) although alcohol is calorie heavy and can influence your appetite
Tea and coffee, herbal tea etc.
And water- drink lots of water!

Avoid
sugar, sweets, and ‘naturally occurring sugars’ such as fructose, maltose, honey, agave, puréed dates etc....

Potatoes of any variety
Pasta
Rice
Breakfast cereals (occasional steel cut oats are ok)
Breads/ flour based products

Exercise:
Michael Moseley recommends HIIT workouts to increase calorie burn and help to tone up, and recommends walking more (increasing your steps weekly until you hit around 10000 a day)

Mindfulness
MM also suggests a programme of mindfulness, meditation, practised for a few minutes each day.

How to follow the plan:
Fast800: follow the plan above, sticking to 800 calories every day for 2 weeks. Ideal to give your weightloss a real kick start, plus improve your insulin function and reduce your sugar cravings.
8 weeks BSD- 8 weeks, follow the guidelines above- 800 calories a day. You don’t need to count carbs grams because the diet is naturally self limiting.
BSD 5:2- for a more leisurely weightloss journey, or as maintenance, or once you’ve done an 8 week stint or 2 weeks of Fast800, you can play around with a combination of increased calorie count, ‘free eating’ and fasting days (800 cals) until you achieve your goals. Many of our long standing members now follow this approach.

You can stop 800 calorie days at any time once you achieve your goal. It’s advised to limit yourself to 12 weeks maximum of 800 calorie days, but you should get excellent results in 8 weeks. Depending on your weightloss goals, you can do further ‘rounds’ of either the 8 week BSD or the Fast800. We recommend you take your measurements before you begin, not just your weight. A target pair of jeans in a smaller size or even a photography or two can be very motivating!

Some useful links:

previous thread

meal planning thread

<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=healthyeater.com/important-tool-weight-loss" target="_blank">TDEE calculator to calculate your daily calorie requirement

information about the ‘whoosh’ phenomenon

Hi all,
I started Fast800 10 days ago. I'm managing the eating ok but I'm really struggling with the veg that fires above ground-peas, beans and broccoli have been it so far-Can anyone advise on other options?
Also struggling with the exercise-just to fit it in really (and also being honest because I'm a big lazy!). Have started with trying to gradually up the walking.
I haven't lost a dramatic amount of weight but it's going in the right direction. I have a about a stone and a half to lose.

Hope today is much better with the antibiotics Phoenix

purple you made me laugh with your Paris sans croissants dream. I got back on Facebook for first time in months yesterday and was shocked at the vast number of bloody food and baking pics. Not good night time scrolling. I'm good at fairly controlled social media- I use it quite targetedly to keep up with friends in faraway places but this made me think.

Thanks for the going out tips. I'm going to handle the meal as best I can. It won't be perfect. Alcohol wise ill either opt for red wine or gin and slim. But the key thing is getting straight back to it the next day. Leaf out of bears book. I've bought eggs in case I'm hung over I can have serious breakfast without carbs. And then a lighter day.

I find it really interesting that you just cant game 800 cals. Unlike even 1200. Theres no wiggle room so I find every choice I immediately feel the pros and cons of. I'm hyper aware of what works for me foodwise and what backfires. Learning a lot really. I can only imagine how much sharper all that will be after 8 weeks if it. Right now I'm so much more mindful if eating and realising how much I ate for other reasons previously.

Nigel anything leafy and green (spinach, kale, salads, cucumber, courgette, tomatoes (all varieties, cooked and raw), cauliflower, squash, peppers, olives, chillis. You can have some below ground veg too- eg. Carrots, celeriac etc, just in small quantities

Last i agree about the wiggle room, 800 calories doesn't leave much to play with does it?

Today I'm going to do a fast day, didn't manage it yesterday in the end. The weekend is working out quite well, as in Dh is out tonight so I won't drink (May have one g&t) and tomorrow I'm collecting dd from a party at 10.30 so again, no wine- which really helps me to stay on track food wise too, so for the first time in ages I'm hoping for a 100% on track weekend!

Morning all! @Nigel you've had a good list there - I also buy bags and bags of spring greens - cook them up in a touch of olive oil and minced garlic. I realised yesterday that I'm now eating my veg first (where it used to be last last last) so I'm full faster on healthier foods. I also roasted some cauliflower yesterday with a sprinkling of smoked paprika and it was delish.

Friday nights are usually pizza night and DD really wants pizza so I'm going to try an old recipe where you make pizza but use a corn tortilla as a base. Used to do this years ago when I was super healthy lol! Hoping she gets into it because it's 'make your own'!

Down another pound today but that means only 2 this week. MUCH slower than last 2 weeks sadly. Sure it's to do with water & salt so will try to get back on it!

Also mushrooms- I hated them most of my life, but now I love them because they absorb flavours so readily. Plus mushrooms, garlic, cream and Parmesan on anything is amazing- we have it with chicken wrapped in Parma ham and it's so delicious.

New scale ordered! Crossing fingers it does make me gain!!!

• doesn't gain!

Evening!

I’m with you last on being hyper aware of what I’m eating making me think a lot about why. I’ve had a manic day at work, started at 07.00 and have only been home for about 20 minutes. I had my lunch around 14.45 and on the way home my mind,out of habit, went to chocolate, toast, ooh maybe stop for some chips as would be my typical behaviour after a day like today. When I’ve sat down and had a drink of water and thought about what I’m going to eat I’ve realised, I’m not even hungry. I easily could have stopped for some chocolate on the way home though.

I eat my emotions, I’ve jokingly warned my close friends that now I’m not doing that I might start talking abut how I’m feeling all of the time!

Do you eat if you’re not hungry but haven’t had 800 calories? I’m wondering what to do now. I’m thirsty because I haven’t drank enough but really don’t feel hungry.

So the new scale says I'm 8lbs heavier than the old one. Which means I'm over 200 again and feel absolutely crushed.

Sent too soon. I know that sounds dumb, and my 9 year old is 5lbs heavier too, but now I'm not sure about either pair of scales and feel like my progress has been erased... Not sure what to do..

phoenix I know everyone will relate to how you are feeling...guess it will take a few days for you to mentally reset and tackle it again from your current weight.

Try to focus on the weight you have lost - you presumably started at 8lb heavier than the weight you thought you did - so you have still lost that weight, are still moving downwards, still learning to eat well and look after your body, still taking control of your eating habits, still reducing your risk of all the nasty illnesses. None of that changes, none of your achievements have been taken away.

If you are worried about the accuracy of both scales, can you take dd to boots or something and pop her on the scales there, then compare them to readings at home? Assuming you dont want to weigh in public, can’t believe anyone would be happy to do that in the middle of a shop on a busy Saturday...

Probably all of our scales are a few pounds out one way or the other....I guess as long as we stick to one scale, maybe it doesn’t matter too much?

Phoenix you are doing brilliantly. Don’t let dodgy scales derail you!

purple it is amazing when you start to feel - or not feel - hunger, nd realise how much we all eat without thinking or without being hungry. I guess those habits take a long time to break.

I can’t remember what the book says about going under 800. I guess for the odd day it would not matter, but you would not want to do it repeatedly as it is tough to get all nutrients from 800, so even harder if you eat less. If I have gone under, usually because I’m not hungry or don’t eat when I plan to then don’t want to eat too late, I find I’m ravenous next day so probably make up for it then.

My six- week summary:
Start: 16st 8.4
Week 1: 9.2lb loss
Week 2: 4.0lb loss
Week 3: 0.6lb loss
Week 4: 5.0lb loss
Week 5: 1.2lb loss
Week 6: 2.2lb loss
Total loss 22.2lb
Current weight 15st 0.2

I’m still sticking closely to the diet, coming it at between 750-850 every day. I’ve only had one day with food that was not on plan - last Sunday, meatballs and mash at ikea. There have been two other days that were about 1200 but food was on plan.

I’m amazed that I’ve lost so much weight with so little effort in such a short space of time.

I had a lovely nsv yesterday at work...there is a gap between two filing cabinets that you have to turn sideways to get through. A few weeks ago I touched both filing cabinets as I squeezed between. Yesterday I realised that I can get in between easily now, not touching either. Yes, I stayed there for a few moments going back and forward, enjoying the moment!

My graph so far, using the happy scales app.

Macca well done! You must feel brilliant. Love the filing cabinets anecdote!

Phoenix- sorry about your scales crisis. As macca said, you started higher than you thought too so you've still lost that same weight (small comfort I know) but please don't be too disheartened. You know how to get there!

My scales definitely have a 'sweet spot', we have textured ridged tiles in our bathroom so they have to be in the perfect spot or I'll be 5lbs heavier. I have marked this with a tiny dot of nail varnish, and now I only weigh once (never multiples or averages etc). Have you tried moving them around the bathroom a bit to see if you have the same issue?

Well I was AWOL yesterday period arrived so disaster! Turns out having anything vaguely bad in the house is just asking for trouble.

While I’m happy have salad with protein as evening meal I’m struggling what else to it. I’ve looked at receipt threads but all seem complicated and I struggle cook. Are like meal replacement drinks a no go? To many carbs? I don’t want have eggs for every meal. But even soup seems to break the no veg under ground rule. I can’t eat nuts as give me migraine I quite like pumpkin and sunflower seeds but like small spoonful is over 100 calories not sure if worth it.

Akire I eat a lot of salads, things like egg or egg mayo (I use light mayo but I do look for one with no added sugar) , tuna, salmon flakes, chicken, etc. If you cook a chicken and chop it all up with mayo and crispy bacon and mayo it can do lunches for a whole week. Any protein really will do on the side. Or a big chilli and portion it up with salads? Meal replacements are ok but they are dull and you need to be very careful not to get sweetened ones. You could make your own with almond milk, avocado, frozen berries, etc? I do avoid soups unless I make them myself as like you say they often have potato or carrot in

Akire and I understand about the seeds but they are surprisingly satisfying and will keep you going longer because of the fats in them. Variety is key so having different things each day will help.

Hi all - thanks for the thoughts, so after some late night research I read that people's scales often reset themselves (someone's was off by 8kg's at the start) so compared it this morning directly to old scale and now it's only off by 3/4lb so I'm back under 200 (thank god).

@macca Amazingly well done! I love your story of the filing cabinets, especially how you hung out there for a bit, lol. I so would have done the same!

@Akire I'll be honest I think you need to get comfortable with some basic cooking or you're going to get bored of salads, and therefore the diet, pretty damn quick. I'm using the Blood Sugar Diet cookbook and we've only had one recipe in almost 3 weeks that we didn't like. The chicken korma for example is amazing!

Soup wise - Tesco does their own chicken soup which works out to 117cals per serving and I'm loving it for lunch. And I think I mentioned here (or it was the other thread I get confused!) but COOK (who do 'homemade' frozen meals) have some great meals for 1 under 350 calories. I had a delicious Chicken laksa yesterday for 300cals.

Also don't get hung up on the 'below the ground' veg thing - basically avoid potatoes like the plague but the rest you can have in moderation. If you're eating enough fat you won't even miss the carbs!

Akire there is a fast800 meal replacement shake that you get from the main website. I bought the chocolate one when I started 6 weeks ago. I found it useful in the first couple of weeks when I was short of ideas and not wanting to graze from the fridge. But I can not recommend it for flavour or texture, it was a struggle to finish it each time I had one. I’ve not tried any other meal replacements so I don’t know if they are all similarly unpalatable! Now I would just eat a boiled egg or few almonds.

I think one of the shifts in thinking that I’ve gone through is redefining what a meal looks like. Last night my tea was an apple (Granny Smith, not too sweet) with Peanut butter. Delicious, bit messy, takes ages to eat if the apple is cut into enough slices but not at all like a typical meal.

You mentioned soup...I know we are trying to avoid processed stuff but I have enjoyed the odd pot of Glorious Skinnylicious soup...some are low cal and low carb. I also found a great recipe for cheesy cauliflower and broccoli soup - tastes like it is potato based! I will put it on the recipe thread if anyone wants to give it a go - I make it in a pressure cooker but it could easily be done on hob too.

phoenix glad you have sorted the scales! I will have a look for the Cook meals - thanks for the tip.

Thanks for ides much appreciated. I can cook just my Disability makes it harder so while I can throw a chicken breast in pan or boil an egg. Loads of chopping, opening, peeling and using hands is difficult. That and not being able exercise makes so much harder.

Akire - Iceland do little steam in microwave packets of cauliflower rice and super greens rice. Super greens is broccoli and other stuff. Nice fir a change and if you want something warm. Especially the green one

Here's the link to Cook's food under 500 calories, quite a few are under 300. www.cookfood.net/menu/special-diets/meals-under-500-calories

Thanks phoenix they really do look good. Also looks like I’m not far from a shop so may visit for a bit of a splurge when my freezer has some room.

Akire - can you try frozen veg, to reduce the chopping etc? I always use frozen onions, spinach, kale, and it seems the supermarkets do most veggies frozen now. I also use frozen garlic and ginger.