Blood sugar diet and fast800 thread 16

[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

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

<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=caliberstrong.com/how-whooshes-impact-your-weight-loss/" target="_blank">information about the ‘whoosh’ phenomenon

Hi all, made it to Friday - phew.

Phoenix - my period is due next week and will definitely be a challenge, i usually use it as an excuse to eat a lot of chocolate. Not looking forward to that!

I am not looking forward to the weekend, I usually can’t wait for Friday night, to get the kids to bed and crack open a bottle of red, I feel like there’s nothing to look forward to this weekend without food and wine. Which is a terrible reflection of my usual weekends

Had to rush out the door this morning and had porridge from the office canteen with a few blueberries in for brekkie. I feel absolutely stuffed now, definitely not the usual portion/recipe that I use at home. Will have to go easy at lunchtime or i’ll blow it entirely today. Annoying to get the day off to a bad start.

Just measured my tummy, lost two inches! All is forgiven Dr Mosley.

Popcorn is no where near a Chinese Phoenix (or a peanut butter and Nutella mug cake, which I probably would have made.....) so well done.

I would LOVE to try CBD oil, I keep hovering my finger over be button on Amazon but haven’t purchased yet. Am never sure what is a good quality product and what isn’t.

Wine is the thing for me too Cuppa. I am going to drink on social occasions as honestly I just really enjoy wine. But no more mid week glasses or g and ts, no more Friday night bottle in front of TV. Out socialising only and max two nights a week. I have loads to lose so probably can get away with this for a bit.

Fast - 2 inches is great. Measuring really helps because sometimes the changes don't necessarily reflect on the scales and it really helps with motivation. On a similar note, my non scale victory today - I'm wearing a pair of topshop jeans that have never really fitted properly. They are really high waisted and very unforgiving unstretchy denim. They are probably half a size too small still, but very pleased to be wearing them even if I can't breathe!

This is what I've ended up buying for my lunch because I'm still craving Singapore noodles. I love this range!

And in the end I bought some CBD oil from Holland so will let you know if I notice a difference with food and emotional eating. Right now I'm going out helps with my period pain & low mood!

And congrats @FastAway & @Mazig great victories!

I'm closing up the kitchen, I didn't count calories today but virtually everything I've eaten was protein or fat, except salad, a plum and a few cherries - I roughly estimate about 40g carbs max. 13k steps (5,5k run)

Going to do my long run tomorrow, then try for another low carb day although I will calorie count as well. Lunch will be salad, dinner will be bbq , and I have snacks of little meatballs that I made today for if I get peckish.

I’m finishing on 680 calories and 28g of carbs. DH cooked us a lasagne for dinner with turkey mince and butternut squash lasagne sheets. Just cheese on top no white sauce. It was delicious.

Well massive wagon fall off today. Combination of emotion, period & exhaustion. Probably one of the worst days in the last 6 months to be honest. Gutted. Need to be better tomorrow.

Bear - love how you are always planned ahead! I need to get better at that.

Mazig - that lasagne sounds gorgeous. I did try to make one with courgette slices but found them a bit annoying in it. I might give the butternut squash ones a try....I normally steer clear as they are a but high in carbs, but in an otherwise low carb day I think they would be ideal!

Phoenix - you are battling against lack of sleep, hormones and grief....perfect storm really and some days are going to be shockers. I think it’s brilliant that you are still posting and setting aims for the next day. Think I would have thrown myself into a vat of mashed potato long ago. Hope you have got some sleep and that today is easier.

A Saturday morning graph! And a summary of my progress.

This is me so far. Started in the 4th week of Feb, at 16st 8.4. I only heard about fast800 the day before....the concept totally blew my mind as I still thought that lowering calories too much would cause metabolism to fall etc etc blah blah. To find that there was evidence that it would be fine was so exciting I couldn’t wait to start.
I have done low carb a few times over the last few years so it was quite easy to settle back into the food. On low carb, I ate so many calories and didn’t listen to my hunger at all so I lost a bit but it didn’t inspire me to stick at it. Also, I worried about the overall healthiness of the diet...lots of red meat, processed meat...at least it was the way I did it!
On fast 800, I eat a lot of pulses which I’ve always loved, and also lots of fish. My dairy is quite high and a square or two of dark chocolate crept in most days a couple of months ago....always counted obviously.
I’m a very early-morning person so my day runs a bit backwards to everyone else’s....I’m usually awake by 5, at work by 6, eat my main meal of the day at about 7.30, then a lighter meal at lunchtime and small snack mid-afternoon. I rarely eat an evening meal and am usually asleep by 8pm!
My graph shows my weight variation each week, and the trend line. I usually weigh and log my weight every day, and the app is great for evening out the bumps. So I can see that even though I have been over cals and quite off-plan at times for several weeks, my trend is still downwards.
I’m now 12stone12.4, and am aiming to lose another stone or stone and a half. I try for 800-1000 on weekdays, with more relaxed weekends...not counting calories but still avoiding high carb, wheat and sugar.
If anyone is thinking about whether to try this diet....please please do. It is life changing.
Sorry about the long post!

Phoenix hope you feel a bit brighter today

Macca love the graph! You've done so well! The forward planning really helps me, I find it's one of a group of habits that mean I'm on track, not just food I consume, but actually planning, drinking water, getting enough sleep, writing everything down etc etc. These are the things that really keep me focussed. I know it's a real sign that I'm losing my grip on the carbs when I start ignoring all those things as well.

Thank you Bear! I’m quite proud of myself....
I like what you said about the group of habits that keep you on track. That is so true....it is so much more than what food we finally eat, but all the other planning, tracking, logging etc that all works together to keep things going well. For me, prepping meals at the weekend to eat through the week is a really key thing. I don’t do it in holidays which is why the last few weeks have been so much more relaxed.

@Feelingfortyisntfun I saw your post about bread on the previous thread. The addictive nature of it could be a couple of things-eg. You have positive associations of bread, but also possibly you believe you will binge on it so you do ('I'm Bear and I cannot eat just one slice of bread'); you are particularly sensitive to the carbs in bread and they Rocket your blood glucose and then insulin which leaves you feeling hungry; or the fact that we often crave the foods we are most intolerant to, because when we eat them they cause inflammation (and discomfort) which causes the gut to release endorphins/chemicals to relieve that feeling, which we can become addicted to, therefore almost becoming addicted to our body's response to eating that food. It's possible that gluten is causing this response in you. I definitely think I had this with dairy/lactose. It's an interesting theory but I have read it in several articles now.
like this one

Do any of these ring true for you?

Ooh new thread

This was my hangover lunch today 🙈🙈

Ooh those chips look lovely....

Maccalenny that chart is inspirational! I’d like to be around where you are now so it’s so lovely to see in black and white that it can be done.

Mozzchops that lunch looks...... delicious! Nothing wrong with that as an occasional treat.

Did so well on food last two days, hammered the wine though and there was an impromptu gin liqueur tasting last night..... food today will also be ok but again there will be wine. That’s it until next weekend when we go camping, going to have to think how to do fast800 when camping....

My eyes, my eyes! Mozzchops that looks like ultimate hangover food! We always used to eat those Bernard Matthews turkey drummers, white bread and mayo sandwiches. How can something that feels so right, be so wrong??!

I'm down to 10.5.5 this morning, which I think equates to an overall loss of 3lb this week which is not bad at all. I think officially weigh in day is Monday but I'm calling it today- today/tomorrow might be a bit calorific but then the week ahead I'm away with my dm and the dc for a few days at the seaside, which I hope will be a combination of healthy food, no drinking, running/walking a fair bit and generally resetting myself ready for September. A bit of a Control-Alt-Delete on the summer and ready to start fresh. Although it looks like despite my yo-yoing about, I will end the summer pretty much the same weight I started, which is not too bad at all.

I was woken in the night dreaming that I was being sick and had potato stuck in my throat- but what woke me was not the thought I was being sick but the abject horror because I don't eat potatoes, I'm low carbing !!! How bizarre!

I'm about to venture outside and sit in the glorious sunshine and write out my training and nutrition plan for the next few weeks. I have a race in 6 weeks from today, I did a baseline time trial today to see where I'm aiming at and my plan is to knock 5 minutes off my time from today to race day. So it will be a case of some quite intensive training but also proper nutrition, and the big one for me- plenty of rest (both rest days and sleep). Last time I trained properly for an event I gained 7lb so this time I really hope I can keep on top of it by eating the right foods but eating also eating enough to support my training so I don't end up craving carbs

I was 11.0.3 this morning. So close to getting below 11 stone. Might not count today, might just eat low carb but not worry about actual calories. I think my mum is bringing lots of cheese for the picnic. I can see a difference but today my target feels a long way off - I think its hard on a Bank Holiday. I'm trying to remind myself that you don't have to treat yourself/celebrate with food.

Morning lovely ladies! I'm in a better mood today. Friend invited me to get gym add she had a free pass so I walked there (25 mins up hill) and then did weights for the first time since I started Fast800! To say I've lost some strength is an understatement!

But I did it! It's made me wonder if I should buy some weights for home... But I don't know if I'd actually do it or not...

Weighted in this morning & I'm up 3lbs but I know that's water & alcohol so it's fine. Surprised it's not higher tbh!

Good luck today everyone & congrats on the losses mazig & bear.

Phoenix I'd say yes, get some weights for home, they aren't too expensive (sometimes Aldi/Lidl do them as their promo) or a kettlebell even? I love my home workouts, just a 30 minutes or so hiit workout really sets me up for the day. I really got into
It in July, haven't done much this month, but I'm definitely getting stronger, I have definitely now got muscle tone on my arms and shoulders and back that I never had before.

That's what I wanted to hear Bear lol. I used to do weights a lot years ago and I loved how my shoulders looked but it's been a while.

I'm thinking about doing a challenge like 30 days of yoga or something in September, like I need something that's grounding but also a challenge. Not entirely sure what yet though!

Hello 👋 - can I join please? I plan to start Fast800 2 weeks of 800cals on Sunday (1st) but thought I'd lead up to it with a week of mindful/med eating beforehand. I weighed in at 10st 11.4lbs this morning. I've put on a stone since June and I'm finding it harder to easily drop added pounds (think this is a sign of getting older!)

I think my biggest challenge will be finding meals that work for the whole family as well as for me. Tonight's dinner will be Morroccan Veggie Tagine with buckwheat. I have nutracheck so will work out the calls whilst I'm preparing it.

I'd be up for a 30 day exercise challenge too! I'm planning on 3x 10mins brisk walks a day as per MMs recommendation.

Madden welcome! It's a good idea to do a week of adjustment before starting properly as you plan to, as it gets the carb cravings out of the way. Re: exercise challenge, I did a 30 day hiit challenge in July and it was really good, I visibly noticed changes to my shape. There's loads of YouTube videos for hiit workouts. There's also a yoga with Adrienne 30 day yoga thing which I have seen but not tried.

Phoenix great to hear you sounding in a better place yesterday....hope it has carried through till today. When I’ve been a gym member in previous years I’ve always love the weights more than the cardio stuff. It feels good to be strong!

Bear congratulations of the great loss this week. And your dream made me laugh!

Madden welcome. I use nutracheck too and find it invaluable. The only thing I’ve not found on it was lupin flour which is a bit specialist so I forgive it! I’ve not yet managed the mindful eating but it is at the back of my mind that I should. Hope your week goes well.