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

Planning attached! My prep-ahead main meal will be shepherds pie. Other meal will be a big salad, and snack will be dark chocolate with a milky coffee - I know I will want some so I may as well factor it in!

I’m continuing to count cals through the week, and follow plan but not count at weekends.

It’s my birthday towards the end of the month...I would love to get down to 11st8 by then which is 6lb down on where I am now - and exactly 5 stone lost.

Nothing that sounds about right to me - excellent start! I’ve not had smoked mackerel for ages....think I will add it in for next week.

@Colourmylife1 it's a very long time since I've done 800 calorie days, partly because I was running so much it wasn't feasible and also because i was so close to goal. Now however, I reckon I could comfortably lose 12lbs and I am relaxing my running regimen to get over this injury so the timing is perfect for me to try another full blast of fast800. I'm going to try a week at first (starting today) and see how I get on.

I slept so well last night despite waking several times with weird dreams. I'm going to find a hiit workout as my exercise, plus lots of domestic jobs. Food will be a homemade shake if I need it, and main meal of veggie sausages, celeriac hash and fried egg.

(I'm a day behind on my plan already!)

Morning all, mind if I join as well? Had day 1 of fast800 yesterday, got at least 2 stone of baby weight to lose and a holiday at the end of March. I was a bit surprised to find I lost 1.9kg yesterday, do you think I should up my water? I reckon I had about 2l but that’s about normal for me.

Just had some porridge with blueberries for breakfast today, but not sure I can have that much moving forwards as it’s a bit carby? Yog and berries yday kept me full til lunch. We usually eat late (7.30) as wait til the babies are in bed but I was starving from about 4 yesterday so hopefully that improves! I think I’m going to see temptation everywhere, managed to restrain myself from the baby’s toast and toddlers pasta yesterday, anyone got any tips for avoiding temptation when you have kids in the house??

Hoping to do 8 weeks / 21lbs on fast800 then switch to 5:2. I have time to cook as I’m still on mat leave but worried will slip back to bad habits when I return to work

Love reading other’s menus and plans - will try to sort mine out later today

Welcome @Youhavewonaprize
With the children's leftovers I think you just have to be very firm with yourself but it's not always that easy. I was terrible for it, and it's usually a sign that I'm slipping when I find myself eating leftover nuggets. You could do yourself a hot drink for while the kids are eating? Or brush your teeth before?

I forgot to add for anyone who likes to meal plan/batch cook: Tesco's have these currently in their sale. They are Pyrex cooking dishes with plastic tops so you can cook eg. A casserole then fridge/store all in the same dish. £3.40 each- I bought 2 but I'm going to go back for another I think.

@thenewaveragebear1983 thanks for replying. I think that I will aim for a week of 800 and see where that gets me. I reckon I will have about 3kg to lose to get back to where I was. I don’t want it to take hold! I’ll join this thread for accountability if that’s ok? Today I plan to do 16:8, stick to 800 calories, walk 12k steps and do a workout routine. There - I’ve said it!

Morning all!!
I did a bit mire cooking year- bears chicken passanda was a huge hit - the sauce is to die for! maccalennys quiche albeit tweaked looks fab! And a few soups in the fridge! I spent ages doing my plan yesterday too as Mosley has said 3x oily fish a week; 3x legumes; 3x wholegrains etc etc and I wanted to incorporate this as the whole family don’t eat as well as we should. There’s actually not that many veg or oily fish recipes in his book. Im copying your idea of writing it in a notebook so I can look back.
The kids will have brekkie, I’ll skip as per usual. I’ve left a few blank lunches as it’ll depend how much the kids like the quiche and soups I’ve made & what will be left when they all return to school. I’m going to try to give us all the same thing for dinner as much as possible as although they’re all skinny we can eat better!
I’m starting dry January too! Very chuffed as only had Schweppes slimline tonic last night whilst DH had a red.
youhavewonaprize porridge is a bit carby but it’ll depend what else your day is like and if you’re total is still 800ish I think it’ll be ok.
That’s a great start nothing you’ve reminded me that I need to drink a lot more water!
maccalenny there’s a kimchi recipe in the recipe book is that similar to sauerkraut?

Morning all! Ok so weighed in this morning and officially up 11lbs from my lowest but I'm also due on any moment so that will have something to do with it. Did a massive meal plan last night and the first night dinner has slightly already gone to pot as my bf and his daughter are cooking Mexican for us tonight but I'll enter everything in MFP and see how we go. Will be strict in all other areas though for sure too!

Also did day 1 of 30 days of yoga - felt so good to move again, although I've lost lots of flexibility!

Let's do this!

Pheonix actually Mexican may not be too bad! It’s mostly chicken, beef, peppers, beans, guacamole, etc - just avoid the wraps/tacos etc best you can. Lovely to be cooked for!

Hi @PhoenixMama , if you're having Mexican and need wraps, you can use big lettuce leaves. They go down well in our house!

Glad you liked the passanda @Kimlek , I can't remember where that was from now but we do love a traybake in the bear household. The other one I love is a Jamie Oliver tweak- blend up coconut cream, peanut butter, chilli, lime, soy sauce to a thick paste and then spread over chicken thighs and chunks of butternut squash. It's amazing.

Lost 3 lb from yday !
I had stayed the same for weeks albeit while eating what I wanted
I can’t take all the credit as staying at 800 is easier when you aren’t well and don’t really have an appitite. But I’ll take a 3 loss however I get it lol

I forgot to post my weekly plan!! Here it is...
Ooh that sounds yum too bear that combo would work nicely in a stir fry too I would imagine.
pajamagirl at least there’s some bonus to being ill! Hope you’re now recovering.

I’m obviously not with it today!

Thanks @thenewaveragebear1983 for that tip about a hot drink. I will test it out later. That recipe for the peanut chicken and squash sounds lush as well, might get that on my plan for next week!

@Kimlek I’m trying to stay under 50g of carbs per day and just meat and veg planned for rest of the day so hopefully should be ok for once or twice a week.

@PhoenixMama I had mexican for my dinner last night - a pile of onions and peppers topped with chicken, tiny bit of avo and cheese. Considered a lettuce wrap as suggested by others but couldn’t be bothered and was just as nice. Hope you enjoy your meal later

And here’s my meal plan for this week

Yeah I'm hoping it's something I can just leave the carbs out - it's more not being in control of what's being made!

I've done my dinner plans for the next 10 days (boring excel !) but I'm basically going to have soup for my lunches. I know it worked great last time and it's just one less thing to think about. I also don't do breakfast - just the two meals a day or otherwise I see my cals creep up too much.!

Def noticing the difference between my regular eating and being back on Fast 800! Bit lightheaded today!

youhavewonaprize your menu looks lovely - loads of great-sounding food there!

Day one for me, had a lovely tuna salad for lunch. Still feel full now! I feel quite sleepy though, tempting to reach for a sugar pick me up (obviously I won’t!)
How long did it take for the afternoon sugar crashes to stop? I’d love to have some energy for the return to work on Monday!

I’ve done Day 1. After all the excesses of the festive period, I was not hungry at all this morning! Went for a swim, came home and got all the decorations down, hauled the tree outside and hoovered and didn’t have anything apart from water and black coffee until midday which is unprecedented for me.

I had a Fast800 shake at noon and then a couple of hours later some scrambled egg with leek. For dinner, I had some leftover veggie moussaka which I scraped the potatoes out of. So I have no idea really on calories for today except that it’s a lot less than usual! I’m pleased to have started with a good fast, some exercise, very low carb food all eaten within a six hour window and tons of water.

I didn’t struggle particularly with hunger but I have felt a bit lightheaded this afternoon.

I have a lot of the shakes in and plan to have one a day and I’ve done an online shop to make sure I can eat according to the recipe book which will make it easier to track calories.

I really need this to work and fast!

Day done! According to my fitness pal I have eaten 50g of carbs and 800 calories, is that a bit high? Protein and fat were high at 56g and 41g, I don’t think that’s too bad. I feel pretty full still, just had a bolognaise for dinner with some cheese.
Does anyone eat porridge oats on this plan? It’s got a low GI, thought I’d try it for breakfast.

@MooPointCowsOpinion it depends re: porridge oats. I find I'm very sensitive to them and they set off my carb cravings. They are lower gi if eaten raw (eg overnight oats) if you have ever tried them? I'd say there's both better and worse options than oats for breakfast, so use them wisely. Much much better than other cereals or toast, but if you have time to cook scrambled egg or even grab a hard boiled egg that would be better.

I've had a reasonable day today but haven't counted cals. I fasted all morning, had red pepper soup from the freezer for lunch with half an avocado. Then for dinner I had veggie sausages cooked in a casserole with lentils, tinned tomatoes and onions. (This was ok but nothing amazing) served with veg. Raspberries, alpro and peanut butter for pudding. This evening I've snacked on some mixed nuts. My calories are likely way over 800 but still significantly less than I've been having recently!

Tomorrow: quick run in the morning, then I'm going to friends for lunch with the dc so will take some bsd friendly bits with me. Dinner will he celeriac hash with veg and falafel (but that seems a bit healthy for a Friday night!) and this will be the first real test of dry January as it will be a sober Friday night!

One day of Fast 800 and my Christmas weight gain is wiped out! I’m back to pre-Christmas weight this morning so feel like it all starts from here!

So I picked up the courage to step on the scales yesterday and I’m up 3kg from
my lowest. Not disastrous but I have a small frame and I really feel it the extra weight. Yesterday I stuck to 800 cals, walked 12k steps and did a workout at home. I plan to do the same today. Is it unrealistic to think I can lose most of the gain in 2 weeks of Fast 800?

My challenge for 2020 will be to learn to
maintain in a healthy and sustainable way, as before Christmas I felt that I had periods of eating the wrong things followed by fast days to balance it out. I don’t think it is a long-term solution for me.