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

Hello all, I was doing so well this week. 2 consecutive days of 800 cals, loosing 4 pounds (a stone in total since beginning of October).
But today I've had a crap day at work, gone home today raided the fridge and eaten 1,800 calories (total today). Feeling a bit crap as I pledged to stick to 800 again oh well. I've been weighing myself every day no doubt tomorrow won't look so good.
On the plus side this will give me incentive not to skip the gym tomorrow!

Riddle - I love cheese toasties, such a temptation....I made my daughter cheese on toast tonight, and grilled myself some cheese. Just grilled cheese, on some tin foil.....not as good as a toastie, but it helped a bit!

Berry, that’s a great loss and you are doing so well...don’t get distracted by one blip!

Thanks @Maccalenny I don't think the cold wet weather helps! Craving carbs today, and ds tuna melt leftover was far too tempting.
Sorry to hear you haven't been well.

Does anyone else use a Fitbit? I recently treated myself to a basic one and finding it a great way of tracking things, I love it!

@berryflip I love my Fitbit although I don't track food on it

DH has lost 3 lbs this week. I am cross with myself, two weeks to Xmas party, really need to lose some tummy. If I actually stick to the 800 rules I know I can lose 6 lbs in that time, maybe even more. Back to weighing every morning, food diary and actually doing the BSD and not just playing at it! 15 lbs from goal weight.

Me too riddle, I'm doing ok but then I'm not planning properly on my work days; coming in at 8.30 and last night my tea was two slices of toast and a gingerbread man....

Your work schedule has completed changed recently Bear so you have a genuine excuse. Bread is such an easy fallback is the problem. I am looking to eggs and tins of sardine fillets instead.

It's annoying how bread is so accessible though isn't it? And how it kinds of kids itself it's a real meal even though it might as well just be a biscuit for all the good is does! Somehow bread, especially wholemeal, seems to have tricked us into believing it as well!!

Just checked my tracker and it seems I'm actually due on today which also might explain the carb overload this week!

This weekend I'm going to batch cook/ prep for my two work nights and freeze them, and hopefully that will stop me next week.

I am managing to maintain though, probably because I'm actually eating less calories because I'm having eg 300 cals toast with spread rather than 500 cals of meat and veg- but it doesn't feel good and I need some nutrients!

The smell of toast tempts me more than anything else does. But wheat upsets my stomach, as well as all the carbs, so I can usually resist!

My poor-planning default tea is dark chocolate and nuts.

I'm afraid I have fallen off the wagon due to children's birthday parties and lots of cake being available. Also I've been ill and I am never usually ill. I used to eat a load of fruit and I was always really healthy and bouncing full of energy. Since starting this diet I've stopped all the fruit and I've had a low-level cold for weeks now that I don't seem to be able to shift.

Camper are you eating enough veg? I don't eat enough and find I get quite depleted sometimes, which then leads to cravings

I sat for half an hour today and really had a good think and made a good plan for the week. I'm struggling at the moment but I know what I need to do, I just need to do it! Tonight is the last supper, I'm going to start properly again tomorrow with renewed energy!

Good for you, bear, you know you can do it when your mind is set.

Camper you can still have the occasional apple, pear or berries on this diet if you eat them with fat. I'm somewhat addicted to having a sliced apple with a portion of peanut butter for my lack-of-planning lunch - though I accept that wouldn't be everyone's choice.

Well, I'm back for on the diet for the last week or so prior to my xmas party (waves to Riddle). Those velvet trousers are fitting, but still a little snugger than in my dream. Aiming to go keep going until end of November, though there is a leaving do on Wednesday that I'm going to struggle with. Thank goodness is low carb. He he!

Venus, apple slices with peanut butter is another ‘oops I didn’t plan a meal’ favourite with me! A few cheese slices with cucumber and marmite is good too.

I need to do some serious planning too...these next few weeks in the run -up to Christmas are going to be tricky for me I think. Not for the Christmas party and drinks reasons, as my social life a a fairly quiet thing! But I usually spend one day each weekend planning, browsing ideas, prepping and cooking, and that won’t be possible for several weekend due to the usual Christmas stuff - shopping, seeing family etc. So my plan for my lack of planning is to stock up on easy and ready food, so Ive always got something available. Any ideas would be great!

-I will get some gastro fish, that Bear has a lot.
-Tins of chilli con carne - they are higher in cals than is ideal for a strict 800, but good in an emergency.
-Couple of cauliflowers, cooked and mashed and portioned and frozen till needed.
-boiled eggs - I will still find time to batch-cook a load at the weekend.

Any ideas for other supermarket quick fixes to get us through these busy weeks? I know it is not what MM had in mind with the Mediterranean fresh food ideal, but I’m going to aim to maintain weight till January, before the final half-stone push, and to do that through Christmas is going to need some cutting of corners!

Maccalenny I do use those gastro fish, some are a bit carby though. I also find any frozen fish to be good, salmon, tuna etc as I would never buy it fresh but sometimes fancy it (just bake in foil with some med veg)
Frozen Mediterranean veg from Tesco is also nice, it has s basil oil on it and you just bung it in and roast it.

My biggest down fall these last few weeks has been 'lunch products' such as sausage rolls or pork pies which I seem to open the fridge and they just end up in my mouth. This week I'm going to buy a whole chicken and cook that for having as snacks (I figured it's cheaper and much better for me in the long run)

I use a lot of those packs of chicken thighs (bone and skin still on) just cooked as they come or seasoned, or I bake them with bacon, leeks, carrots, onions and a wine stock pot (you can add cream to the liquid too to serve it, drain the fat off first) and that makes a really nice dinner

Thank you Bear, I’ve not tried pre-cooked chicken or wine stock pots- both sound good for a quick and easy meal or two! I’m putting in an online food order now so will add them. I’m going to buy lots of frozen veg too, as I know when I’m struggling to motivate myself to cook, even chopping veg seems like too much like hard work!
I was looking at the birds eye fish portions too - lower in carbs than the gastro fish and cheaper - probably nowhere near as nice but I will give them a try.

Wine stock-pots ordered! I’m excited to try them - I love wine in stews etc but don’t tend to buy it now, so they will be perfect.

They do red and white ones at my Tesco, and they do just add an extra dimension to a simple casserole.

I buy loads of the pre cut veg too- veg base mix, chopped mushrooms and peppers- it just makes me so much more likely to add them. Our Asda sells little individual pots of garlic butter too (if that's your thing?) which I used to use but now I'm dairy free. I buy jars of preminced garlic in the world foods aisle much cheaper than fresh and make by own garlic Marge

I’m bad for buying veg then not using, mostly as I only really cook at the weekends. So I’m going for frozen - I know they are not always great as veg on their own, but not so bad in stews.

The stock pots I’ve gone for are oxo red, which was all that Asda did. I will get a few of both when I’m next near a Tesco’s.

Hi everyone - I desperately want to get some of your tips & advice for starting on 16:8. I need to lose a lot of weight & am pre-diabetic, so need to address my sugar/carb cravings too. Anyone combine keto with fasting? Or just any general pointers to start?

Thank you in advance!

Welcome Queen. If you have time, reading back on this thread is really useful - it will take a while but will give lots of tips for all the difficulties people have faced. Bear’s short summary at the top of the thread should give you some ideas to start you off.

My main advice would be to work out how to fit it in with your life and your hunger patterns. Some people fast till lunch, because they would rather have a meal later in the day. Others eat earlier in the day and stop eating mid-afternoon, because hunger at night isn’t a problem. Once you have that plan, just work out how you want to use your calories. Fat and protein will reduce your hunger, as will cutting carbs. You will experience some physical hunger, but it’s not the end of the world, it’s just hunger. You will experience lots more emotional hunger probably, which Bear calls a ‘wanty feeling’ - we all have to find a way to deal with that - for me the quick weight loss really helped to keep me on track and not to want to go back to how I was.

Good luck, and let us know how it is going. Posting on here helps too!

Re reading the book and keen to start ( again ! As half heartedly did it previously but need to get with the programme as at my heaviest ever and nothing fits ! )

Lots of good food suggestions but can anyone post about how much they have lost and the timescale
I need to hear those success or work in progress stories as some extramotivation
Thanks

Thank you so much @Maccalenny I've got some reading to do!