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

Oh no it's not smooth by any means
I have an overhang from c section and another surgery plus wrinkly skin from 3 babies
But it's getting there

I'm never gonna look like 20 year old me but I'm trying to be the best I can be at 45

You must have hidden it well then mozzchops because there's no sign of it in that picture! I have the same- 3 pregnancies, the last two were c-sections and over 9.5lbs!

When I can pull anything over my over hang it looks better 🤣🤣

Thanks thenewaveragebear, mainintaining does seem to be harder than the actual loss as its all about striking the balance. This is the first weight loss initiative that has actually educated me about how to lose weight helped alot by your advice on the thread so thank you! Mozz amazing pictures and I'm envious too as a result of my post baby stomach!

I was saddened to hear on radio one earlier someone giving advice about being healthy

Don't skip breakfast
Eat fruit for snacks
Eats all food groups
Eat 2000 calories per day
Choose low fat options

Basically everything we are learning is not true

Idid I think also it helps to consider maintenance as a 'range' rather than a specific weight. You'll never stay exactly the same weight long term, so having a broader target, such as 10-10.3 means you do have some flexibility. If you start creeping up, you can do a few weeks strictly, or you could do one fast day every week (Michael Moseley's preferred choice I think)

I am dreading the scales tomorrow, so much so that I'm actually not going to weigh in; I've been an absolute little piggy today and most of the week really, and I feel really grim now. The carbs are not good for me.

I'm all set for the week ahead though, Menu is planned, tomorrow's is also calorie counted too, plus I'm going to fast for a long time tomorrow, maybe as late as 1.30 before I eat. Lots of water, long run, and I need a few decent nights sleep too as quite frankly, I'm knackered after these last 2 weeks (holiday? What's holiday?) and I cannot wait to get something of a routine back.

Mozzchops I hate this outdated advice that we are peddled. Did you know that the concept of breakfast being 'the most important meal of the day' was coined by no other than Kellogg's?? It's basically a marketing slogan that everyone, even doctors, have just accepted as true and never questioned.
The 2000 calories thing is not just untrue, it's actually a ticking health timebomb that's going to explode the very Service (the nhs) that promotes it. I don't know any women who would need 2000 cals a day, except a very few of my running buddies- but no one with a sedentary job needs 2000 cals a day.

Hi, can I join you as I've been doing Fast 800 for two weeks and I'm feeling discouraged.

I've lost 8lb in two weeks and today is W3D1. To be honest I thought the weight would come off quicker only eating 800 calories. I've read the book and have followed this WOE correctly.

Yesterday I did 12k steps, was active a lot in the day and did a 16 hour fast, nothing on the scales this morning. My macros are set on MFP at 30% protein, 30% carbs and 40% fat. Do I have to eat up to that every day, I'm not hungry and the cravings etc have passed.

Help please as I'm thinking of giving up!

Rarebit don't give up! Weigh weekly. 8lb in 2 weeks is amazing!

I agree, 8lbs in two weeks is very fast weightloss!

Thanks, I'll keep going, I'm comparing myself to others on a Facebook group who've lost a stone in two weeks!

Rarebit this plan works in mysterious ways, often people who get super high losses in week 1-2 experience a plateau as their body adjusts and it balances out eventually anyway. You don't say how much you have to lose- that can obviously affect your initial losses as the more you need to lose, often the quicker it goes at first. Your body composition affects it too, I know that I can lose 4lb overnight due to my impressive water retention skills, but then after that my weightloss is steady and quite slow.

Been to the supermarket and have binned all remnants of party food so now my fridge is bright and colourful instead of beige. Off out for a run now then providing the rain keeps away I've got gardening to do this afternoon.

Ilovewelshrarebit123 I also think 8 lbs in 2 weeks is fab! Don’t compare and keep going.

A really good day for me, back in the groove. My dinner was amazing; I made an Eastern European style hash from a keto cookbook. Just cook 2 sausages per person, then put them aside. Sauté an onion in the sausage pan, then add a whole celeriac grated and cook for 10 mins until soft. Add salt and pepper. I added 2 big handfuls of spinach too. Add a massive dollop of sauerkraut and mix it all up together and cook until it's all hot. Fry an egg each, then serve the hash with the fried egg on top and the sausages. Oh my, it was absolutely delicious!

Oh and closing the kitchen on 1160 cals, 22g carbs, 19k steps (6km was a run and did lots of gardening too)

Tomorrow- more garden work, probably won't run because I'm doing circuits in the evening and a long run on Wednesday, lunch will be a salad with tuna and olive oil, and dinner will be salmon fillet with a stir fry.

According to the gym scales today I have lost 3.5kg
I feel great
My skin is better
My mental health is better
I feel much calmer
And today I went for coffee with my ex husbands girlfriend to clear the air after 5 years
Headaches reduced
Sleeping without tablets (first time in years)

My friend asked if I'd been abducted by aliens 🤣

I wonder if MM knows all this stuff happens on his plan??

I did not expect some of this

Can I join in too please? I have been on these threads a long time ago under a different name. I did well the last time to lose 7 kg with this WOE. But then I relapsed big time and have gained 6 of those kgs back. I am going to start today. I plan to exercise regularly as well, either a walk or elliptical trainer everyday. I don't eat breakfasts so plan on two meals a day. I will get back into the habit of logging all food into MFP strictly. I am 5 feet tall and weigh 9st 9lb. What would you suggest I set my macros at? Thanks

Newton's welcome. You don't really need to set your macros because by only eating the right food and by limiting calories, in theory the diet is naturally self limiting. That being said, some do aim/limit for a set amount of carbs as a guide- eg. 50g, or even lower. Do you have to enter macros in MFP? In which case, 50g carbs would be 200 cals, (25%) so you could then split the remaining 75% equally between F and P.

I'm down 4lbs since Sunday morning which is great and probably all my bloatedness gone from my two weeks of gluttony!

Mozzchops that's amazing. I think I (and most probably everyone) forgets just how much food is responsible for in our lives and feel rightly amazed when all sorts of magic happens when we change it. I am still amazed how much better I feel since going dairy free, I never imagined I would feel so much healthier. The greatest change for me with this diet is actually the emotional change: I no longer feel powerless around food, I no longer feel guilty when I eat, and I have much less frequent times where I binge or eat 'negatively', and the overall impact on my emotional wellbeing when I don't do this is huge. Well done

Long time lurker here but I would value advice. I have been following Fast 800 for 5 weeks and have lost around 4- 5kg (I’m I’m sticking to 800 Cals most days and my carbs are typically under 40g but my weight loss has stalled. I would like to lose another 2kg or so but I’m not sure of the best way to do so. Should I continue with Fast 800 and hope that eventually the weight loss will come? Should I move to 5:2 as being more sustainable long-term? Or something else? I am menopausal (56), 5.3ft and my target weight is 56-57. Thanks for any words of wisdom!

Colour welcome! Plateaus are really common in this diet, so it could simply be that you are experiencing a weightloss stall for some reason and will eventually come through it. You can choose what to do really, if you're finding 800 manageable then you can stick with that for up to 12 weeks. However, as you now don't have lots to lose, you might find you actually lose more quickly if you increase your calories a bit but continue to keep the carbs low. You can do this either on a daily basis (eg increase daily amounts every day) or do a 5:2 type strategy, or alternate day fasting.

Thank you Bear! I am usually a very slow loser and have been thrilled by my loss on this WOE so I am worried by an upward bounce if I introduce more calories. I think I may complete 6 weeks and then see where I am. I haven’t done 5:2 before. Any advice on how many calories on FD? And non FD? Thanks!

Hi folks. I'm back for another round, possibly with a week's break in Sept as I'm on holiday then. But I've maintained a 5 kilo weightloss over the summer which I'm thrilled about. The initial loss was actually 7/8 kilos, so some regain but actually steady going since. I'm still overweight and want to lose at least another 5 kilos. Not sure how often I'm going to check in as I'm trying not to be obsessive about this and focus more on having healthy habits. But I wish us all well and here goes.

Colour it's a bold step but for me personally I am really trying to not count calories on non fast days. It really isn't easy (I have a gargantuan appetite) and I find it's only really possible if I'm totally on the ball, plan wise. So I may do a few calorie counted days, but provided all my food is good, and I follow the rules (which is key to this working) then I actually find I'm coming in at around 1300 or so a day, and keeping the carbs low. I do track, but I don't restrict (does that make sense?) provided that I'm eating BSD food and listening to my appetite. It's very hard for me and I'm not always good at it, and some days I do have to have a word with myself and impose a limit. The key for me is not snacking or grazing. (I do have a high tdee though because I burn about 5000 cals a week exercising). I have a similar amount left to lose as you, maybe slightly more (eg about 9lbs to my vanity weight!)

If that doesn't appeal to you, then I suggest you use a tdee calculator to work out your energy requirements for maintenance, then either deduct a percentage to allow for a small weightloss, or eat to tdee to maintain.

Bear in mind weight loss doesn't just occur on this plan because of calories in/calories out. It occurs from increased insulin control, which means we burn fat not carbs; we repair better, we build muscle (which is metabolically active) so burn more calories all the time, we sleep better, we don't retain water I do, i'm half camel, our cycles are regulated etc etc. So by keeping to the rules (eg not snacking, avoiding certain foods, 10000 steps, time restricted eating, lots of water) even with a higher calorie allowance, you should still lose.

Breaking news, accidentally put Trousers of Truth in tumble dryer, they are quite fine fabric and I always drip dry, probably shrunk a bit now. Dammit.

Goreousgirl I was reading over thread to keep me on the straight and narrow and totally missed your post, you are my body/weight twin . How are you finding this week?