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

Thank you everyone for your kind words and encouragement!

Riddle that’s good that everyone is feeling better. You will lose that 3lb fast once you are back to it.

Bear - congratulations on the personal bests - seems like you re making improvements every week!

Thanks macca I am training quite hard at the moment! I try not to get too serious as it's supposed to be a fun hobby but I do like the build up to a race!

I've had a good day today, haven't cal counted but lunch was bacon and egg and dinner was bbq chicken and sausages and salad, so I'd imagine it was ok on calories and pretty good on carbs. 21k steps (14.5k run)

Tomorrow, I'm going to make some bone broth and roast a chicken, so that will do lunch and dinner. No run, but I am going to do 30 minutes yoga with Adrienne

Food ended up pretty good yesterday although I did have a few glasses of wine

Today, I've been really tired and very lazy, only 7k steps!! Literally could barely muster the energy to move. My food has been ok, made a broth with chicken bones and had that during the day, dinner was roast chicken and veggies. But I did have a piece of cake and a few squares of dark choc. The biggest issue for me food wise today was starting eating too early - as is always my issue at weekends.

I will weigh in tomorrow, I'd imagine I've regained a few of my lost pounds from last week though, but hopefully will still end on an overall loss. I plan to fast til lunch every day this week; menu is planned and list written so provided I can actually stick to the plan i should be ok!!

Bear I could have written your post 😂! I've had my first 'off-plan' day in 3 weeks. I've still logged calories (1400) but started eating early and also had cake (first sweet thing in 3 weeks). It's also been a fairly lazy day. We'll see how the scales respond over the next week...

Well I've been celebrating & being very naughty this weekend. Booze, sugar, pasta, dinner out 2 of 3 nights. Shameful lol! I'm definitely flabbier so looking forward to forcing myself back into it. Will weigh in & measure tomorrow! Back on track!

Monday weigh in 10.9.5 so a 3lb loss overall last week. Still 6.5 above my lowest, and realistically maybe 10lbs above my ideal end target. Feeling quite determined this week though so that's a good start. I think the reality is that my week's loss is being impeded greatly by my weekends excesses, but I just cannot seem to snap out of this 'weekend mode' eating, despite my promises. It's not even that I go mad at W/ends, we don't drink excessively, and no takeaways - it just seems to be the combination of eating more, eating earlier, less sleep, and maybe the occasional treat becoming a regular treat.... who knows?

Anyway, moving forward! Some things I plan to try this week: I bought some boned lamb chops to make a Moroccan lamb soup after reading about the marvellous benefits of bone broths. Usually I make chicken, but thought I'd try a new one.
Some quorn mince to mix half and half with meat, just to see. I really want to try to eat less meat but it's hard with this way of eating, so I'm making small changes.
I'm going to do a vegetable, peanut butter and coconut curry using butternut squash, new recipe from my keto book- the kids will have with chicken and rice, I'll have it with veggies.

I've got a nice leisurely week ahead so no excuses this week!

Oooh that curry sounds good Bear.

Didn't get to weigh in as dd was in a tizzy this morning but generally all good. Definitely have 1st day hunger so about to have some herbal tea. Forgot I promised dd she could make risotto this morning but have had a very light lunch so I can do it. Will have a chicken thigh on the side to up the protein. Looking forward to the week ahead!

Not a terrible day 1 for me, ending up on 1300 cals, 43g carbs, I did 13k steps (run 5.5k this morning)

Tomorrow's meals will be a nice chicken and bean soup I've made today, and dinner will be meatballs and sauce with veg/salad.

Well I didn't hit 800 today but 1200 isn't the worst I could have done tbf. And I totally forgot about the risotto and I was so hungry I ate too much because it made too much and blah blah blah. Forgot how hard it is to get started again (stupid things like forgot to add cod for the cod parcels to the grocery order!) That said I did go to the coffee shop I've been going to for the last couple of weeks and having a 'treat' and I went treatless today so an improvement that needs further improvement! Hoping to run at some point tomorrow!

2lbs down this morning which I'm very happy with. Also realised last night that I was due on 2 days ago which is going to be adding to the carb cravings. No chance of being pregnant so must be all the stress!

That's great Phoenix and very motivating. I agree it's hard to get back into it after a period of time 'off' for whatever reason, but when you're back on it it very quickly shows. I'm 1 and a bit down this morning, now 10.7.2.

Finding it hard to get back into it too, but I know I’ll get there. Looked back over my weigh ins since Jan I’ve been up and down the same 7 lbs. Really surprised by this, I thought I was doing better than that. Only have a stone to lose in total, I need to really focus and stop taking weeks off here and there. Hope everyone has a good day.

Good day for me...until I calculated the calories! My food was all fine but i just ate LOADS. Trying not to be too concerned today as I'm really just focusing on getting the fats and protein in, and trying to think healthy fibre rich carbs and quality fats, with some protein. If it's any consolation, I feel really healthy. The scales should be secondary to that I know, but you know I am a slave to their evil numerical tricks....we will see what they say!

I'll end the day on 1400 cals, around 75g carbs (that's all the beans and veggies in my soup!) and around 12k steps and a circuits class done.

I have been really enjoying my bone soup, it feels so nutritious and is such a good change from salad at lunch. Tomorrow I'm more able to really focus on the protein and fat and I have a portion of soup for lunch, a few boiled eggs as snacks, and dinner will be chicken thighs with a coconut and peanut curry sauce and veg.

Hi all

I'm failing miserably
I had a good weekend, no alcohol and 800 calories
Back to work yesterday and ate ok, then ate hula hoops and half a pack of digestives
Today binged again after lunch 2 slices of cake, few biscuits, salted nuts and cheese tonight

It's so depressing

Any tips on getting back on track??

I’ve lost a stone now! And 4 inches off stomach and 3.5 inches off waist. Been letting it go on Saturdays, and Sundays a bit more relaxed than 800. Seems to be working for now.

It is a WOE that takes iron grip on the organisation though. I can’t imagine trying to do it off the cuff and you really do have to have the stuff in, spend time premaking stuff etc.

One thing I am struggling with a bit is a yakky taste in my mouth at around 4/5 pm. No amount of water or tea or even cleaning my teeth shifts it really, so I have been having a small piece of cheese or 20g nuts. That’s the time I traditionally started picking though and yesterday I also had an inch of chorizo etc so I’m worried that will start creeping up. Anyone get the same and found a solution?

@MozzchopsThirty It happens to all of us so don't beat yourself up. Are you getting enough fat & protein? I eat like that when I'm not getting enough of those two. Maybe try getting more fat into the diet?

@FastAway I've not had the funny taste thing but I get the 4pm craving. Are you also getting enough fats? Its interesting that its fattier things that you're eating then so it might just be your body needs more than it's getting?

@thenewaveragebear1983 I'm not sure 1400 cals counts as an awful day!!!! Sounds like you're eating healthy foods and you are getting loads of exercise!

I need to figure out what to do on run days - I am ravenous on days I run and then the days get away from me. I'm trying double cream in my morning coffee to up my fat a little bit (and it feels like a treat) but thinking my protein may need to be a bit higher. Maybe I should just give myself 1000 cals on running days so I can eat more but not have it go off the rails. Period started this morning so hopefully some of the cravings will dissipate (she says wistfully!) but we'll see.

Phoenix I had a real period of struggling when I was trying to figure out my running/not running/ fasting/not fasting regime and it was really tricky to work it, but I think I've got it sorted now. I've ended up increasing my calories every day, rather than having more on some days and less on others, but I have also been far more mindful of my protein and fat intake within that. I think it was protein (and good quality protein at that) that I was missing and that was was causing my almost constant ravenous-ness (not a word, but y'know what I mean!). I almost never do 800 calories now, it's not sustainable for me, but if I need to lose a few pounds I do it by cutting the carbs right back rather than the calories. That seems to be working well and I'm fuelling my training without absolutely crashing out on biscuits. I wasn't listening to my body properly, but the end result was that I wasn't losing weight either despite all my exercise and dieting, because I was making up the deficit in carbs at the wrong time.

20g of nuts is quite a lot for a snack at that time of the day. I usually just try to have one walnut or 3 or 4 hazelnuts.

What sort of fats do I need to add in?

Normal day looks like salad with either chicken, fish or eggs

Dinner is chicken & veg, curry with veg, lettuce wraps with chicken fajita or chicken satay

Thanks

Ello I suppose you can go into it with one of a few mindsets- either treat it as a 'day off' and eat whatever is on offer, or treat it as a regular BSD day (maybe not calorie count?) but eat only the BSD foods. Sometimes buffets can be quite good for this eg salad, chicken, cheese, etc but lay off the bread, crisps etc. I suppose the real issue is which do you want to do? Will you feel hugely deprived if you don't have the cake/wine, or will you feel worse if you do? Will there be external pressure to have the cake (sounds daft, but honestly if I don't have cake at a party it's like I've told them I've been out slaying puppies!)

Mozzchops get your fats from fish, avocado, meat, eggs, olive or coconut oil, olives, mayo? I actually avoid nuts as they carry a fairly high calorie and carb count for the fat grams, and the combination of fat and carb makes me want far too many of them. Personally I'd say that if 20g of nuts (or less) is enough to satisfy your hunger then you're not truly hungry- you'd probably be better to incorporate those extra calories into your lunchtime meal and make it more satisfying. Adding a huge pile of lettuce and half a tbsp oil to your lunch could be more beneficial than your 100 cals of nuts. It's important to find what works for you though, and try out a few options. You could add extra fat by using chicken thighs instead of breast, keeping the skin on, adding butter to your veg, etc as well with your evening meals?

I find adding the fat is the hardest bit, and I really struggled to get into ketosis because I simply wasn't eating enough fat, particularly without dairy. I still probably don't get enough some days, but it's not like I can eat fat on its own when I've maxed out on the carbs- no one wants to eat lard or oil on its own!! I do indulge in an occasional pork scratching just for medicinal purposes...

Fast away regards your 'Yakky mouth' could it be ketosis? Is it a sort of sweet chemically taste? I get what i refer to as fatty mouth, like where my mouth is almost saturated with fat; it's a bit like the absolute opposite of mouth watering with appetite. It's Very weird.

Full fat natural yoghurt is pretty good for low-carb fat.

I'm closing the kitchen on 1500 cals, 72g carbs (I'm eating lots of veg this week), 19k Steps (5.5km run). The carbs are a bit high but they're all on plan so I'm trying not to worry too much, although the downside is I do feel quite 'wanty' this evening- not hungry, but I have that 'want something' feeling. My food was really good, and the veg coconut curry was amazing, really tasty.