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

Bear hope your leg is better soon. What did you do to it? I’ve probably missed where you said it further up.

Ive done my online food order for christmas....lots of nice cheese and dips for me so I can snack and treat myself a bit without getting into the sugary stuff. I’ve also bought the kids treats that I’m not so keen on, to reduce the risk.

Riddle sounds like a good day in the circumstances. So many horrible bugs around this year - I keep getting told about loads of schools around me getting shut for deep cleans due to either the winter vomiting or the flu. Hope you start to pick up a bit more soon.

@Maccalenny I have just overused it I think, and have a long standing pain in my hamstring/glute. It's nothing serious, although I did really hope that 2 weeks off would see it good as new and that's sadly not the case..

Today I had a very wobbly low-blood-sugar feeling moment this afternoon, with a nasty headache. I ate two medicinal chocolate biscuits and felt ok again within five minutes. I would have gone for nuts or dark chocolate if I had had any to hand, but I didn’t so I forgive myself for my transgression!

Last day of term tomorrow.....finally.

One day to go maccalenny!

I had my last session last night, I skipped out of the door at 8pm I tell you. My lovely polish students had bought me a box of hazelnut Lindor which I did sample, and had a rather generous glass of red wine too but I think it was medicinal really.

Weighed in at 10.7 which isn't too awful considering the week I have had. I need to move all the mincepies and other goodies that have found their way onto the kitchen worktop as it's just constant temptation.

Today I really could do with eating some veg, I've not really been very healthy these last few days! Big salad for lunch with ham, boiled egg and greens I think. Then dinner will (finally) be the chilli I've been meaning to have every day this week!

I'm now on day 12 of no running, although I am starting to feel some improvement, so I'm actually going to keep off it a bit longer, just to really give it chance to heal. I'll regret this when I go out the first time and I'm incredibly unfit again, but I think if I push it too soon I'll just go back to square one. Will check in with Adrienne's yoga later today and I may do a very short treadmill jog tomorrow with some hiit exercises thrown in just so I'm not doing nothing.

Yyyyyaaaaayyyyyy finally finished!

Chilli for one meal today, not sure on tea yet. I think I want to sleep more than I want to eat though!

Bear that’s good that you are starting to feel a bit of improvement in your leg. And red wine is always medicinal!

Hurrah Macca you are freeee!

Bear as you know I am not a runner but do resist the urge to run on it, my DH (ex runner) has an artificial knee and his physio says the rower or cross trainer are the safest bet, or you could do weights for your upper body and get really buff arms.

Tonight is steak night, will try to resist the fries. Unfortunately I have given my cold to asthmatic son who has mock GCSE’s early January, feel bad but it’s that time of year.

Saturday morning weigh-in, and I’m down 2lb this week which was unexpected! Official weight 11st10.2.
This means I’m the same weight I was when I got pregnant with my ds 19 years ago. I’ve finally lost all the baby weight!

Riddle hope your family manage to get rid of the germs before Christmas!

@Maccalenny that's amazing, well done!

Yesterday was terrible food wise. I literally lost all control. I'm just so exhausted and strung out.

I slept well last night. We're going to see Father Christmas today on the train so I'm just going to wait until we get back before I eat and try and have an extended fast to reset myself a bit. The irony is, I feel rubbish but the crap food makes me feel 10x worse- and yet I couldn't stop myself yesterday.

Thank you Bear. I’m really struggling get used to being 11stone something after nearly 20 years - I remember watching something once about how people who have lost weight quickly due to weight-loss surgery find it hard mentally/emotionally to adjust to their new weight. I know I’ve not done it as quickly as all that, but mentally I still feel fat. No idea how long it will take for me to catch up with the fact that I’m really not very overweight any more.

Enjoy the Santa visit- I miss mine being young enough to do all that stuff! Hope you have a better day and can start to relax a bit.

Hello everybody! I'm thinking about starting this plan after xmas - 28 Dec when all the family/friends get togethers wind down. Where should I start? The book? Paying for the online course (money is tight) or are there other sources of info? Thank you - your posts are very motivational!

Hi @AppleBlossomTimeNow , personally I wouldn't pay for the online course, at least not at first. I'd get the original BSD book and the fast800 book, and have a good read through before you start. Then do a week of low carb but not calorie count, and then do your first week at 800 cals. The recipe books are quite good too, I think a few on here use them.

It's a good time to get prepped because I imagine there will be a big influx of new starters in the next week or so, before new year and possibly coinciding with a new thread starting as well as we're filling this one up fast!

I am definitely planning a big relaunch in January, even though I've been on it for years it's a long time since I've done proper 800 calories and I'm planning a supremely healthy January!

If money is tight you could maybe get the book from the library or they are sometimes in the Tesco 2 for £7 deal

Welcome Appleblossom. I agree with everything Bear said. I started reading on Michael Moseley’s bsd website I think it was, then read a bit about 800, then got the books then found this thread. It’s been all the support and information I’ve needed!
I’m planning on re-reading the bsd and fast 800 books over the christmas holidays, to re-inspire myself.

Fantastic! Ordered the F800 book online (secondhand £3!) but not the recipe book. I'm slightly daunted at the prospect of 800 kcals per day but I guess it is a good reboot. I'm 48 and weigh 11stone4 which feels tubby for my 5'5" frame. Gaining weight at my age is so easy, but losing it is a proper struggle but I'm hopeful that this approach will work - I like the fact it is rooted in research. Thanks for your encouragement!

Appleblossom, the great thing about the plan is that you are avoiding all the foods that trigger big insulin responses and therefore make you hungry. If you were eating 800cals of bread, or rice etc, you would feel like you were starving for sure. But on lowers carbs, you start to realise how much emotional eating or unthinking eating you do, and get so much more aware of actual hunger - what it is and what it isnt. You use every calorie wisely so nutrition improves, despite the calorie restriction.

I bought the recipe book but didnt use it - im really not much of a cook, and i only have me to please as my kids are older - if im having somthing they might like, i just do a carb with theirs, like yesterday was beef stew, they had chips. If you read back on this thread, and find the recipe thread, you will get loads of ideas. I also use Pinterest. Bear’s dinners always sound amazing and original and she manages to fit her eating into family life much more than I have to. So you can do whichever suits you!

Im very nearly 48 too, and had put on a vast amount of weight.....almost gone now!

So back off holiday , and the 4lb I lost pre holiday is back on .
I guess it could have been worse ( and probably should have been )
Sooo this week want to maintain where I am , and come 29th when Xmas socialising is done , be back to it . I want to get this weight off and keep it off . Seeing a lot of slim women my age on holiday means I can no longer think it’s middle age spread I have been lurking and reading all the posts

Welcome back Pyjamagirl and well done on such a small gain over your holiday.

Thanks @Maccalenny - that does make sense. What would a typical 800kcal day mean for you food-wise?

When I was doing strict 800 days, I had my main meal at the start of the day, a lighter meal for lunch and a snack later. So it was probably about 400 cal, 250 cal, 150cal. I didn’t use calories for drinks - just water, black coffee, herbal tea. I did that for about 8 weeks straight, then stopped calorie counting at weekends. After another few weeks I stopped counting during the week too.

Thank you!

1 down
Back to work so a more structured day for me which always helps .
Good luck to all today
Stay away from the baileys and mince pies !

DH has taken over the kitchen for Christmas, I am lucky he likes to do all the cooking on Christmas Day but this year he has started early! He has thoroughly cleaned the kitchen and done some reorganising and bought some gadgets. I already feel stuffed and it’s only the 23rd, I know I don’t have to eat the big meals but I always clean my plate. I will try to have a good 800 week right after Christmas.

I’ve had mulled wine and dark chocolates that were not really very dark. Nothing else naughty so far!
Riddle I will be joining you on that strict week. I’m going to need it I think!

Great Macca it’s a deal, I don’t have a sweet tooth but DH is doing 3 meals a day and roast potatoes every day which I can’t resist, then there’s the bottle of wine opened at 6 pm, followed by crisps my nemesis. I will have gout before the day itself. No one is forcing me to eat so much I need to pull myself together and minimise the weight gain. Will try to stick to Schloer this evening and no more carbs for the rest of the day. I feel dreadful!