Blood sugar diet and Fast800 thread 15

[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 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)
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 at 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.

Some useful links:

Previous thread

Blood Sugar Diet and Fast800 thread 14 http://www.mumsnet.com/Talk/fasting_diet/3532374-blood-sugar-diet-and-fast800-thread-14

Meal planning ideas thread
Blood sugar diet recipe thread and menu planner 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

Well done Riddle - excellent start!
I also weigh every morning, it helps me a lot.

Hi all, stuck to vodka again last night but did eat a 3 course meal 🙈

Have just made a lovely healthy cooked brunch

Does anyone have any healthy but lovely Saturday night dinner ideas??

Re the training, I try for 2 cardio sessions per week, usually spin or 5k run then 3 days of weights, but yesterday even the weights session was hard!

Mozzchops we love chicken wrapped in ham, asparagus, halloumi fries, or something like mushrooms in a cream and garlic sauce. Feels very decadent but it's all on plan.

Thanks Maccalenny and congrats on your 3 1/2 stone loss, you must have gone down a couple of dress sizes?

MozzchopsThirty not sure if you will think this lovely or healthy but tonight I am having 100gr sirloin steak (I share a steak with my youngest), 100 gr puy lentils, 1 caramelised onion and 100 gr mushrooms, all pan fried. Lunch was a plate of tomatoes and sprinkling of feta. I haven’t worked out calories but think it should be around 800 kc.

Thank you Riddle - it doesn’t sounds possible somehow! I was approaching size 20 on lower half, now 16. 14 on top half. I’d love to get to a size 14 on lower half, but I do store fat on my lower body so may struggle to get there. I’ve not been below size 14 on lower body since I was a teenager so am not hoping for miracles!

Both your dinners sound gorgeous....I have some halloumi and a packet of puy lentils so I might have a combination of them both!

Ooh I like the idea of halloumi fries
Can you buy them or do I have to do my own?

I just cut chip shapes out of halloumi And fry them in a pan in a bit of oil. You need the oil quite hot and turn them quickly to make all four sides crispy without making the inside go rubbery but they are yummy.

Massive craving for halumi fries now 😆 But I don't have enough calories left for them.

I am making baked cod with lemon, chilli and ginger for dinner. (The rest of the family will also have either chips or new potatoes or garlic bread 😩)

I've got lots of vegetables. I might do a bit of a stir fry with the fish I suppose.

I am re reading sections of the Fast 800 book. I am much heartened by the fact Micheal himself had two "falling off the wagon" days when he did the first two weeks of 800 fasts. I love his description of drinking too much red wine and eating a ton of cheese 😁

I actually feel better today (nothing to do with goats cheese tart and Eton mess last night )

I did a 45 min spin class and am planning a 'pasta' for dinner with courgetti for me

I ended up having raspberries, Greek yoghurt, seeds and desiccated coconut as the kids are out and I couldn’t be bothered to cook! Saving my spicy halloumi till tomorrow.

well, cooking with frozen cod was a disaster. What a mushy mess. I shall have to work out where is best to buy fresh fish near me as that was just not worth the calories.

And on reflection, I should have stopped eating it as I am just over 800 today.

Stayed off the carbs though and am resisting the wine.

DH is making me my fourth cup of mint tea. At least that's zero calories.

Hope everyone else has a better tasting supper!

We went for spicy chilly lime tuna - very nice. I'll avoid the frozen fish I think now @GreyBasket

I always buy fish on the reduced section and freeze it although I've bought frozen before and it's held together ok. Maybe you just got a duff batch?

I've had a good day, didn't calorie count but my meals have been on plan (if a little on the large side) and I haven't snacked so I should be thereabouts within calorie limits. I went to bootcamp this morning (day 3 of my hiit 14 day challenge done) but no run today. All in all a pretty good effort considering it's the weekend.

I have a very busy week ahead, with lots of social events as it's the last week of freedom before the kids break up for summer and it's my birthday on Friday so the whole week ahead is a whirlwind of lunches out and culminating in at least one day of cake and wine (probably 2) so I'm really going to have to keep my eye on the ball for as long as I can. It's an exercise in maintenance really- can I balance out some social things and have some treats, without feeling like I might as well jump headfirst into the biscuit tin because it's all ruined anyway. It's the difference between maintaining, or gaining several pounds so I will remember that when faced with these choices!

@mommybear1 that sounds much nicer!

@thenewaveragebear1983 I need to hang around the sticker aisle more frequently I think. I had some beautiful rainbow skinned Scottish mackerel from Sainsbury's last week that I pan fried and it was lovely.

This was Lidl's frozen cod filets as I could find nice thick fresh ones anywhere.

I can't believe my family 🙄 Still hungry after supper, they made garlic bread. How I resisted that I don't know. I'd have a glass of wine but there isn't any red left in the house.

Sounds like everyone did really well today. I'm closing the kitchen around 1300cals which is more than I'd hoped but not horrendous. Didn't check the details on the dinner DD pulled out of the freezer until after I started eating it & thought it tasted too nice - 740 cals in one portion! Ooops.

Heading to bed now as I want to get back on the running wagon in the morning. Also writing again tomorrow.

Thinking of your advice Bear, thank you so much. I might count this week and next as 'off' and then start again the week after. DD has already been told we're doing a good couple of sugar free weeks & I'm going to give up booze until after we move in early August because I know I'm not going to end up in a good place if I deal with the stress of moving by drinking!

The other thing I did is list a few more things on eBay today. I've gone from a very tight 18 to a pretty comfortable 14 (although I'm quite busty so it's still hit & miss with what styles fit). So I might be moaning about being stalled but there's been big change. Macca - I think it's interesting that you've found this too with Month 5. Maybe it's a real thing rather than just me being terrible!

Hi phoenix - maybe Month five is a problem then, like week three is a problem!
I hope the lead up to house move goes smoothly....you’ve put my concerns into perspective for me....I’m just wondering if I avoid going wildly off-plan being off work for the summer holiday, whereas you have so much going on still. It’s amazing how well you are doing.

All the talk of fish has made me fancy some for today with my halloumi fries....off to Morrison’s later to see what they have reduced!

Just checking in again.
I've had the 5 month problem too! I did 5 1/2 months (Jan to Jun) completely sugar free and more or less stuck to plan ( think I had a few portions of chips and a couple of toasties in that time) Lost just over 3 stone in 4 1/2 months but didn't lose any in the next month despite being really good.
Since then I've come off plan a bit deliberately and I have managed to lose another few llbs doing 4 days on and 3 days off ( although I find it very hard not to binge on my off days) I've joined the gym and got a personal trainer so hoping that will help get rid of the last half stone I need to lose.
I've found the last month quite interesting in terms of cravings, bloatedness etc etc and can confirm that the low carb lifestyle is definitely right for me. I feel so terrible after eating lots of carbs (this was a problem before starting the diet so not due to not having carbs for a time)
I've been talking quite a lot with other people about the diet - nice that it's noticeable and lots of people ask me how I've done it - and it really helps me realise how much you need to want to do it and have to get rid of the excuses and negative thoughts. I'm stuck thinking I can't do it in moderation, it's all or nothing.... I need to change this mindset or I'll end up putting it back on again once I get to a maintenance level that's not far away.
Well done to everyone who's had success and to those who are still plugging away. I know I don't post very often but I do lurk and this thread has been a huge help to me.
Keep going everyone - WE CAN ALL DO IT!!!

Hello Laughs - so interesting that you also had 5 month issues! Sounds like you are managing to find a way through. Bear gave me some very useful advice a while back about changing the ‘all or nothing’ ‘if I eat a carb I will never stop’ type of mindset....it has helped me to address those thoughts when they arise.

I don’t mind things slowing down, as I know I’m eating more calories than the 800 most days. I’m not ready for maintenance yet, I do want to lose at least another stone, but I’m happy to do it gradually so hopefully i will naturally slip into maintenance when I’ve lost that stone.

I’m doing 5 days controlled (800-1000 cals) and 2 days not particularly controlled (about 1200 cals) but always avoiding what Bear called The Big Five, because I know they will make me feel bad physically and emotionally. I’d like to get to where I want to be by the end of the year, so I’m settled into maintenance by the time my first year anniversary of Fast 800 comes around at the end of Feb.

Hello ladies!! Some of you may remember me from last year bear oblomobov - I fell off the BSD wagon around this time last year and since gained 2 stones! So about to restart this week. Currently considering my eating plan for the week. Some of your salads sound delish!!

Hello all!

I picked up the Fast 800 recipe book from the library this week and am interested to give it a go.

Previously lost 4stone on a VLCD but not sustainable and suspect I have gained all (if not more) back. One thing I did learn in this time is that low carb works really well for me. Not just for weight loss but energy levels, mental health, etc. I feel a lot more alert and less ick when I cut out carbs.

The Fast 800 recipe book outlines the plan in the basic detail (I.e 800 cals and low carb for up to 12 weeks, then 5:2 with Mediterranean diet thereafter). Is it worth getting the actual Fast 800 book? Unfortunately the library doesn't have it for some reason!

I'm off on holiday for two weeks so my plan is to get on it when I'm back. I like how the recipes can be adapted for non fasting family members and I think it would be good for us to all move to a healthier lifestyle.

Also, does anyone else not weigh themselves? I find it get too competitive with myself on the scales, so really don't want to centre weight loss in this, just feeling better in myself!

Morning everyone. Re: the five months 'wobble' - I think it's quite normal and to be expected. Your body has made huge changes (some you see, some you feel, but lots you don't even realise) and it makes sense that every now and then it sort of goes 'hang on a minute, let me get my shit together' before continuing the journey. I've been very lucky because whenever I've had those difficult periods I've just run through it- literally! Either by changing my training, or doing a race, or something like that- it's given me a focus that's still healthy but isn't food.

If you haven't done your measurements, this is why I always say to do them- you are probably shrinking in size but not showing on the scales. The other thing to consider and Bear in mind is that, while you may feel the same, metabolically you have changed your physiology/chemistry immensely. It does buy you some leeway with occasional carbs, the impact is not so significant, and yes, if you go back to eating how we were before then the weight will gradually go on again, but simply the improvement in insulin resistance, and the reduction in visceral fat, means that you can have some of those foods again and overall they shouldn't cause too much trouble. I think the key is to find your limits for certain foods- for example, I find fruit still gives me the crazy carb cravings (especially delicious ripe local summer fruit like plums and peaches), and the two weeks I had oat milk in my morning coffee I was a raging biscuit fiend by lunchtime. But other things are ok, so actually I can have a few ryvita with my soup, or I can have breaded fish as a quick tea- and it's not too terrible. I suppose that's the real key to maintenance- you tweak a bit, and see what happens, and adjust. It's a bit experimental, but like any experiment, make a small measured change and then see what happens.

Ladies (assuming most here are) - I’m really hoping this thread is kept separate but worry that unless we all say something the BSD threads will be merged with the general weight loss chat and be a nightmare to find info & support....
please see the thread begun by mumsnet.....
We’re thinking about merging this section, what do you think?12
20/06/2019 11:24 MichaelMumsnet

Hi all,
We’re doing some work on making the Talk boards more useful and user-friendly for both regular and new users. After looking at some stats for the site, we think we could boost activity on the whole by merging some of the lesser used sections.

We’re proposing to fold the topics in this section into the Weight loss chat area.

This should increase the number of topics in the section - and hopefully lead to more posts and responses to members.

Snow yes I did see that, I think i did comment on the thread to say keep it separate. It does seem an odd choice given how different the low carb/low fat diets are doesn't it? Thanks for the link!

Evening all. I think this is the first Sunday afternoon in probably about two years that I haven't drunk a glass bottle of wine over Sunday lunch.

There's an almost full bottle with just half a glass I poured out for the gravy that's still on the side and I haven't touched it.

I still had the roast - but I just had some chicken breast and broccoli. Gosh; that was hard.

Doing ALL the cooking is a little bit tough, and I am hoping for results soon to make it worth while.

@thenewaveragebear1983 your post is so helpful in keeping me focussed. Thank you. I would just despair if I thought I could never have certain foods again. Holding onto the though my that eventually I could reintroduce the odd bit of carbs occasionally is keeping me going right now. Maybe I won't even want to when it comes to it, but it's nice knowing people have and worked out what suits them.

I went over calories yesterday due to a summer cold plus period, doing ok today so far!