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.
Time restricted eating/TRE :
In addition to the fast800/ BSD plan you can incorporate a strategy of time restricted eating. Put simply, this means only eating between certain times each day to maximise your fasting time. TRE has shown to have positive results for weightloss, even if there is no calorie restriction, and increases insulin sensitivity/reduces insulin resistance. At first, try for a clear 12 hours without food each 24 hours, increasing to 16:8 as you get more adept at fasting.
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" rel="nofollow noindex" target="_blank">TDEE calculator to calculate your daily calorie requirement
information about the ‘whoosh’ phenomenon
Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.
Fasting / 5:2 diet
Blood sugar diet and fast800 thread 19
thenewaveragebear1983 · 10/05/2020 22:25
960cals and 32g carbs today. Not bad - the excess cals was gin and that is the thing I'm finding very hard to knock on the head. Today was horribly stressful, no real reason I just woke up tense and headachy and the kids were really maithering me all day. I ended up being the sort of snappy shouty mum I really don't want to be. On the plus side I didn't reach for the biscuits, which would be my usual tactic. If I can get rid of the gin too I'll be well on my way. Hoping I feel better tomorrow, for my poor kids' sake!
Well done everyone 
@Whattheladybirdsaidnext losing weight is so hard isn't it? Especially when you're struggling, it feels like such a chore. I always feel like it's just another job on my list: work, kids, lose a stone, go to Tesco.... it's so much about headspace and I really struggle to get my head in the right place. However, one reason why this plan does feel so good is not necessarily the weight loss, but the control and that comes from the low carbs. If you can get through those tricky first days it will be easier and easier to not be tempted by carbs. I totally understand where you are because I am there too: I am bouncing around in lockdown up to very nearly 11stone (which is overweight bmi) but when I'm good I'm very good and it drops. I started the last thread at 10.3, and this one at 10.13!
For me the key to success is mindset. I feel so good when I'm on plan, when my food is interesting, when I cook new things, when I plan everything and stick to it (I'm great at the planning bit!) and it's mostly that I'm being kind to myself and nourishing myself. I am chronically addicted to sugar; that's become so apparent since being off with everyone, they (particularly my dd) have even said it, that I'm a carb addict. I am finding lockdown especially challenging. It's totally okay to 'mind dump' on this thread, we have all been there!
You've had a great loss, you may be retaining water if totm is imminent? Be kind to yourself 
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