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

800 calories is just eluding me at the moment, I have the greatest intentions but it's just not happening.

Closing kitchen today on 1600, 60g carbs, 22k steps (inc 9.5km run) and it's day 11 sugar free! So not entirely bad, but I'm just not in that 800 calorie place right now.

Weekend looming, I will simply try and stay off the sugar, then next week try again with some fasting days. It should be easier next week as I'm working which means I'm out of the house all day, thus avoiding the kitchen and all its treats.

Tomorrow however, baking for the PTA (about 100 cupcakes....)

@purple Contact the airline - they do all sorts of special meals and may do a diabetic or low cal meal then you don't need to worry! My dd is gluten free and we always order meals & they're much nicer!

When I'm low carbing on planes I often take 2 hard boiled eggs - that and coffee gets me through anything. Plus I love them.

I'm also trying to work out my holiday strategy. Week away with friends in July away again in August and September. I'm torn between doing the full 12 weeks till mid June. Or just doing 10 weeks and doing a real calorie counted reverse diet to ease out of the restriction carefully. Both to end up doing Mediterranean diet with one fast800 day over the summer until doing round 2 in the autumn. Basically think I should stabilise my weight and exercise over the summer. But the other half of me wants to just keep going til all the weight is lost. Except i think with the holidays i may yo yo or feel awkward about 'strange eating habits' while away. And basically run out of steam and focus with something that's actually working really well for me. But likely wont be so easy to stick to in summer. If I took a controlled break and eased up with a clear plan longer term is that just a better idea? Patience is hard. I don't like patience. Wah!

I've done this for several holidays now and my strategy tends to be to keep to the principles of the plan for the majority of meals (so still no bread, chips, pasta, rice, potato etc, or puddings- but not calorie counting) then one 'cheat' day at the end. Admittedly, this is only on uk self catering holidays so it's in my hands entirely. Last year I spent 5 days deciding which cake/pudding/ice cream I was going to go back for on the last day.

It's all Dependent on where you are going, what meals are provided, what's available locally of course. We're away in Tenby at Whitsun and I will probably do a very similar strategy. Oddly, I find it much easier to say no to sweet stuff in public/with family than I do if I'm on my own/with Dh so the fact that his entire family is coming with us can only be a good thing, right?!

I’ve felt out of sorts today...headachy, hungry, like my blood sugar was a bit low. Not like me at all these days! So I did have a bit of unplanned beef stew at lunchtime, but somehow avoided the dumplings and crusty bread that was served with it....that did take some willpower. Now planning a very early night to keep me away from temptation.

On a training course tomorrow, so taking an assortment of things to nibble on to keep on track. I’ve got mackerel pate and Crustless quiche ready, and will probably take some natural yogurt, nuts and olives with feta too. It feels too cold and wet for more salad!

Week 1Day2
Closing the kitchen at just under 800. Had goats cheese and tomato salad with olive oil and flat leaf parsley. Yum,
Then for diner Linda McCartney sausages with mushrooms, spinach broccoli and green beans, plus two poached eggs.

My energy levels are good and little hunger yet.
No exercise except a quite physical job.

MFP is worried that I’m under eating, and thinks I’m in the States and keeps wanting me to measure everything in cups? But as these are my only problems, I am happy.

Thanks for the support everyone,

Morning all ;)

So after a great first week (5lb loss) I've only lost 1lb this week so far (since Monday). Feeling a bit disappointed and also quite hungry!

I'm having between 800-900 cals a day but also feeling really bloated too!

Is this normal/ did this happen to anyone else xxx

Morning. Cherry if you're feeling hungry it could be that either something has more carbs in than you expected/realised, or that you're not eating enough fat (particularly early in the day) so it's worth looking at your food diary to see if there's anything obvious. However, this diet is known for its plateaus so if there's nothing glaring it could simply just be that- so drink plenty water and keep up the good work because it will always show eventually!

I'm accepting that I've eaten waaay too many calories to lose weight this week so I'm keeping well away from the scales. Mostly because I actually feel like I've lost weight particularly on my stomach, so there's no point being told otherwise. A busy day today, dentist this morning then shopping, kids party after school and of course it's the weekend with the inevitable unplanned things cropping up, so my main aim is just to keep treading water until Monday!

Morning, well done to everyone who has lost.

I appear to be a pound up on my official weigh in this morning making it a first week loss of 2.5lbs and a weight of 11st 12.5.

I’m a bit disappointed it’s not more but I have eaten out 3 times this week and had one night out so I don’t think I complain too much. I stayed on plan food wise but did consume more wine and gin than I otherwise would!

Nothing planned eating out wise this week so here’s hoping for a good week.

I’m still standing still at 11st0.8lbs. Shift you bugger!!!! :-). Enjoying M&S chargrilled chicken with courgette spaghetti at night 233 cals, low carb but slightly higher fat. It feels like a ‘whole meal’. I’ve mentioned M&S creamy mushrooms before.

For breakfast I’ve just put a drizzle of oil in a saucepan and heated up a large-chopped (big chunks) avocado with a sprinkle of chilli powder and popped a poached egg on top. Awesome flavours!!!! Keep going everyone. You’re all gorgeous! Xx

Thank you thenew for your advice!
I'm either having the porridge recipe from the 800 book or avocado and eggs for breakfast and then either chicken or veg or steak and mushrooms etc for dinner. I've opted for the 2 meals a day approach - so I'm hoping that's ok to keep having all the time!

Although I did have a very small slice of homemade banana cake on Tuesday!! Maybe that's messed everything up! 🙈 will keep at it :) also I had a tiny glass (mouthful!) of red wine on Tuesday too!! That's probably where the carbs and sugar have crept in!! :(

gorgeous I had the m&s chicken and courgetti spaghetti last night too! Delicious!!

Good luck everyone x have a great weekends xx

It's my son's birthday and we have a weekend of fun and excess planned - cinema and then meal out so wish me luck!! Xx

Just a reminder to everyone that we are all gorgeous already, we’re just in the process of getting even better!

Well done on all the loses, and keep on keeping on to all the plateaus.

I’m feeling very positive about this WOE, and am balancing that with the knowledge that it’s only day 3, and I have a looooong way to go.

It’s great to be eating the sort of food I enjoy anyway, like goats cheese salad with sunflower seeds and olive oil.

If anyone is still reading, why have the fast 800 recipes got some carb in them? I read the BSD a couple of years ago, but I’ve been really busy this week and only skimmed the new book.

Ha ha at MFP thinking you’re in America.

I’ve been doing quite a few 16 hour fasts, not particularly deliberately but because I’ve had supper at say 6pm, gone to bed, got up at 10am and then not eaten until midday. Is that ok, does anyone know?

Yesterday for supper I had 70g lamb with broccoli, green beans, chilli, garlic, soy and lime and it was a great supper.

I’ve had bacon and egg and mushroom for brunch today and will probably have a salad for supper, maybe with some cheese, I might make it a no carb ploughman’s.

Dh is going to weigh me tomorrow so really hope I’ve lost. This is day 12

Remember that we have this recipe thread, so please do share any recipes you've enjoyed on here, plus any pre-made things which you've found that are BSD friendly

Blood sugar diet recipe thread and menu planner www.mumsnet.com/Talk/fasting_diet/3325444-blood-sugar-diet-recipe-thread-and-menu-planner

Hey good going on here. I've just been to my weight lifting after a 2 week break and on v low carbs I'm definitely weaker. But the point is to maintain muscle just now. My trainer looked rather skeptical at the 800 cals but each to their own.
Anyone getting fed up of MFP lecturing them about too few calories everyday I'd recommend the carb manager app I'm using. Same deal really. Gives you carb protein and fat levels free. You can pay more if you want more detail it let's you scan barcodes and if what comes up is incorrect you can correct it immediately.
On the recipes- I dont use recipes really except for inspiration- but I think the book gives you recipes for all stages including the 5:2 bit and the Mediterranean diet bit. To not be hungry on 800 cals I've found I need to keep carbs as low as 30g. Not everyone needs that but I do. So I stick to the bootcamp type approach on here really. Although I try for healthier fats and focus on eating a variety of veg within that.
I'm on such a roll I think I am going to shoot for the full 12 weeks - although this is week 8 and things change...

Cherry the calories in the banana cake aren't the issue, but it could be that you're very sensitive to sugar, and very insulin resistant- so that little mouthful of sweetness results in a massive whoosh of insulin, which makes you hungry, which makes you eat (or feel hungry) and the cycle goes on ad infinitum....really the only way is to just get through it (which I appreciate is not the most helpful advice!) but it's all relative so you'll be getting better insulin functioning every single day you follow this diet.

Re: the fast 800 book recipes- being the old timer that I am, I've seen various permutations of this plan and my hunch call me cynical if you will is that the original BSD is perceived as a medical intervention plan and that perhaps the fast 800 is virtually identical a slightly different version so as to attract the masses and not alienate people by being too 'crash diety', hence the addition of some grains and carbs sometimes.

The reality is that you can eat some grains, beans, lentils, etc as part of the diet, but if you're really determined to follow it properly I would view the menu plan in the book as a guide to the frequency and quantity you should have of everything to ensure a balanced diet. So if he uses porridge 1x a week, fruit 2 x a week, cheese at 5x a week for example, then that's to ensure that over a week you get the right balance of nutrients. If you eat 400 calories of cheese every day, forsaking veg or protein or fibre as a result, then yes you might lose weight, but it might catch you out later on. There's no way that a doctor would produce an 800 calorie diet plan without some very heavy nutritional research and very careful study of that menu so even if you don't use the recipes (I don't really, I take the 400 cals of cheese approach!!!!) tap into the expertise of those gurus and base your menu around the same balance of nutrients.

Sounds like you’re doing brilliantly Cherry. Enjoy the birthday celebrations-good luck in finding carb free at a cinema!!!! 😂

I was feeling really hungry after my exercise class this morning and no breakfast. So had a Costa veggie pot. Essentially scrambled egg with beans, mushrooms and cheese. It actually tasted pretty good but didn’t look visually very appealing. However it totals up as 24 gms carbs ( high I guess due to the beans) and 200 calories. But there’s nothing on the fibre content........which must be reasonable surely?
In other news my Keto coconut pancakes were not that brilliant essentially tasting like coconut flavoured egg. I guess with 6 eggs in them they would. Whipping up the egg white made them fluffier though and I might try with milk rather than egg yolks next time.

I had another hungry-feeling day, with a proper blood-sugar-low type feeling after lunch. I think I might have caused this one myself though as the coffee on the training course was really good so I had about four quite big cups....too much caffeine definitely gives me that low blood sugar feeling. I waited for the feeling to pass rather than stuffing all the biscuits on the table into my face which was very restrained of me I think!

teta - all the flour-replacement recipes seem to depend on eggs and always seem to taste like thin omelettes, no matter what they are! I make one with lupin flour that I enjoy, but it is still a bit omelette - like.

How much notice do you take of the ratio of carbs/ fats/ protein?

I got 50% of my calories from fat today, which seems like a lot. 20% protein, 30% carbs.

It’s hard to think of vegetarian protein that isn’t fatty(cheese) or carby ( pulses). I’ve only come up with tofu.

Ohyes that's the way it should be, although maybe fewer carbs, more protein would be better overall. My usual breakdown on a really good day would be 20% carbs, 40 % protein 40% fat but don't get too bogged down with macros- focus more on getting the right foods in. It's certainly not a huge problem if your biggest intake is from fat, provided it's good fats such as avocado/oils/ full fat dairy etc.

I really don't know much about vege protein sources- I suppose nuts, Peas, Eggs, lentils ? Have you seen those high protein cheeses in Tesco etc- they are more expensive but might be worth a try?

Well today is a write off disaster! Prosecco, crisps, chocolate & savory pastries. In my defence I'm mid-period and insanely exhausted. Sleep is the total indicator as to whether I'll do ok or not! Oooops! Back down the mine tomorrow!

@ohyes I do 30%carbs 35% fat & 35% protein as a goal but usually carbs are lower & protein higher.

Can you do cottage cheese? A veggie friend swears by it?

ohyes - cottage cheese and egg makes a great base for a Crustless quiche. There are a few good recipes on Pinterest.

phoenix - same here...if I’m tired I’m very likely to blow it. Also if I’m feeling a bit under the weather.....when you know you should eat but don’t really want anything, and the only things that appeal tend to involve carbs.