Hi folks, Pleased to meet you all!
I’m getting myself ready to start my new way of living after this weekend. Ive read the book, made the shopping list and I’m ready to attack this thang once and for all. I am a complete carb addict and although i need/want to lose weight (around 5/6 stone) I also know that I have to get my eating under control and move away from carbs and sugar for ever as an acceptable way of life (I’m heading for illness soon the rate I’m going and i have a young child so I NEED to step up my game.).
Anyhoo, I’m making up my own 7 day diet plan (for BSD) and hope to repeat it every week throwing in some new meals along the way, I’m a bit of a foodie!
So…Can anyone tell me how i would count for instance a B Free seeded wrap? On the packet it has 16g of carbs but also 3g of sugar and the fibre is separate. I would use this as a pizza base occasionally, if its allowable, as i did on Slimming World. I realise that other food stuffs have carbs in them too (apples etc) and they would need to be counted as well. I’ll use Myfitness app to monitor everything but I just wanted to make sure that I’m getting this right from the get go.
So, would a B free wrap be allowed if that and everything else for the day is bringing my total carbs in at under 50g?
Am I reading packaging right and just trust myfitness app?
Improve blood sugars fast, live longer, feel better › Forums › Welcome to the BSD › Hello, newbie with a question…….
Hi folks, Pleased to meet you all!
Hi Hummingbird1, I’m in the US so wasn’t familiar with the brand of wrap. I looked it up and while the carb count is doable at 50 g a day, the ingredients are not BSD-friendly. The multigrain product includes these little nasties on its ingredient list: Amaranth Flour, Quinoa Flour, Millet Flour, Teff Flour, Sourdough (Fermented from Quinoa, Corn and Rice Flour), Buckwheat Flour. The one with chia is even worse: Mixed Wholegrain Flours (Sorghum Flour, Rice Flour, Corn Flour, Millet Flour, Teff Flour, Quinoa Flour, Amaranth Flour, Tapioca Starch, Corn Starch), Potato Flour, Sourdough (fermented Quinoa, Corn and Rice Flour). So yeah, the seeds can’t really make up for the fact that this is a grain and starch-based product.
I’m a foodie too, and I used plenty of low carb subs in the early days. I wasn’t paying as close attention to the ingredients, however, and didn’t realize that most of them still had wheat in them until a couple of weeks into the Fast 800. I ditched them after that and found other commercial products that used oat fiber, flax, almond flour, coconut flour, etc.
The takeaway is that you need to eliminate grains, cereals, starches, sugars and wheat as thoroughly as possible. It’s not just about the carb and sugar count. It’s about the source of the carbs and sugar. In order to do that, scouring the ingredient list is a must and because companies use a lot of complicated stuff these days, you wind up becoming a bit of a chemist. No tapioca/potato/corn starch, no dextrose, maltodextrin, malt anything, no whole grain, no heritage grain, no rice flour. If something is labeled gluten free, scrutinize it even harder because something gross is sure to be in there.
I know it sounds a little daunting, but you can cook so you’ve got a big advantage already. Lean into it. Start off with fresher foods rather than pre-prepared items. Look everything up. Every vegetable, including things that seem inherently healthy like salad ingredients. Be wary of all fruits. Count as you plan rather than at the end of the meal, because you are going to find some very shocking surprises among some of your staples.
Not only are you capable of pulling this off, I can tell you from personal experience of 14 months on the Fast 800 and 200 lbs lost that this way of eating will become second nature to you. You’re going to have FUN!
Welcome to your new life and to the forum. 🙂
Hi Esnecca thanks so much for a great reply. You know I’m so confused with the am of informed to have come through my brain over the last 30 years that I forget what’s what half the time! Thank you for reminding me it’s not just about carb counts but what the carb counts are coming from. I need to remember I’m trying to get away from the sugar highs and lows. I guess I’m still hoping for done shortcuts as I have s job, small child and busy life that I’m worried I’ll fail if I can’t simplify this. I have been stuck in a binge eating/diet cycle for so long and it’s hard not to feel anxious with what my brain perceives as ‘yet another diet to fail’. Luckily I’m getting CBT councelling along with this change. Onwards and upwards. Thanks again, Hummingbird x
I am a little confused about your detailed response regarding the list of ingredients in the wraps.
“The takeaway is that you need to eliminate grains, cereals, starches, sugars and wheat as thoroughly as possible. It’s not just about the carb and sugar count. It’s about the source of the carbs and sugar.”
I thought that all carbs had a equally negative impact on blood sugar and insulin and therefore on if you were in fat burning mode, when cutting down cals. Could you explain a little more please on why the source of the carbs makes a difference?
MM’s first principle is that we eliminate “white carbs” like bread, rice, pasta, sugar and starchy vegetables. They aren’t the only foods with carbs in them, but some carbs are worse than others at spiking blood glucose because they are digested quickly and hit the blood stream almost immediately. A gram of carbs from bread has a greater blood sugar impact than a gram from lettuce, for example. That’s why MM includes foods like beets, apples, pulses and oats in his recipes because in theory their unrefined and complex carbohydrates are lower in glycemic load and won’t spike your blood sugar as much or as rapidly.
As you probably know from my past imprecations on the subject, I’m not a big fan of those categories of carbs either because I discovered they DO have a blood sugar impact on me that kicks me out of ketosis and stalls weight loss. And not just me. A friend I’m supporting on her first 8 weeks experienced massive cravings and regained almost six pounds in days when she made MM’s beet and apple soup for lunches one week. It was very destructive. I also recently replaced OH’s traditional breakfast steel-cut oats with a combination of nuts and seeds and, in conjunction with a very easy IF (breakfast delayed until 10AM), that helped him lose 10 pounds and unlike me he has zero blood sugar processing issues.
That’s a wider issue than Hummingbird1 is asking about, however, which is whether a given bread substitute works with the tenants of the BSD. The carb count alone will not answer that question; you have to check the ingredients too. When you’re looking at subs, it’s the grain flours, starches and sugars you have to watch like a hawk.
Does that help, JGwen?
JGwen, I don’t know why I have just NOW thought of this, particularly in light of the fact you were good enough to tell
us/educate us on how Aspie’s think and process information, early on. I DO remember your comment on needing to
know the why of things. You’re quite an in depth researcher, so I wanted to share the title of this book with you:
“Good Calories…Bad Calories” by Gary Taubes
Among other things, it’s the seminal work (highly footnoted) on the history of all theories/studies on dieting/food
beginning before WW2 to the present. It’s a 500 page work that took this scientific journalist 5 years to write
and research, and it was so well received that Taubes went on to publish a second book that summarized his
conclusions, entitled “Why We Get Fat…and What To Do About It”. It wasn’t MMosley’s books that changed my
understanding of nutrition, but Taubes work. Some have found the first book “a slog” to get through, and admittedly
the second is an easier read. As far as I’m concerned, “Why We Get Fat…” is THE BIBLE, and I shamelessly refer
to it on the forums ad nauseum. It’s a great companion to Mosley’s work and it changed the way I think about
food forever. If you aren’t familiar with Taubes work, I think you would find it very interesting!
Hope you see this post 🙂
Hi JGwen and Allie, Hummingbird1and Esnecca — I’m going to strongly “second” Allie’s book recommendations because of how important they are if you want to know WHY and HOW we all got into this mess — I found that understanding the effect of simple carbohydrates and how my insulin response works (rather too well, thank you ha ha) was game-changing for me.
Also the history of diets was absolutely eye opening and explained why diets have been so useless for so long for so many.
“Good Calories Bad Calories” is worth the hours of reading and “Why We Get Fat” is my companion book to the BSD BOOK.
They are invaluable!
Thanks for the explanation, just wondering, when you talked in the previous post about the different flours, was that because of the different carb values of the each of the flour types?
Thanks for the book suggestion Allie, yes it is the Aspie drive for data that makes me wonder about the finer details, such as having read that fat slows down the rate at which a meal is digested, how the level of fats in an a dish would interact with the carb levels of other ingredients in the recipe to produce the overall insulin impact of the dish. – So taking the principle of glycemic load of the ingredients on to the next stage of calculating the glycemic load of a recipe.
It could be for example, that beet and apple soup could be revised by adding cream or another ingredient to increase fibre so that it didn’t have the impact on blood sugar. My reason for pondering on this is to increase the range of options for meals once I get to maintenance.
Of course I understand, JGwen. There is certainly more to consider, as you are a dedicated vegetarian. Finding a
long term maintenance plan with the most variety and interest that is sustainable is by far the bigger of the 2 challenges
when compared to the straight forward nature of weight loss. It’s a matter of trial and error, to be sure. I’m coming
up on 11 months of maintenance, so my next big victory will be one year of it! I’m sure that you will learn the max.
carb load you can tolerate, too, when that time comes. Continue your research, and always share your results 🙂
No, JGwen, it was a simple category issue. Grains and cereals are no-go. Quinoa is a grain and therefore its flour is a no-go. Same with the heritage grains like teff and amaranth that have become so trendy because they claim to be more intact instead of being highly refined like wheat flour.
Like you say, if you want to include them in your diet come maintenance, you’ll have to experiment. I cooked with them for decades when they were very hard to find because my doctors recommended I eat whole grains so I sought out the wholest grains available. Obviously my experiments in that arena proved fruitless as my obesity only skyrocketed. Now that the BSD has saved my life, I will not get anywhere near them. Grain carbs are off my menu for good.
You all sound so advanced i your knowledge of food nutrition ad impact on the body. ( How on Earth cab beet and apple soup be revised by adding cream or another ingredient to increase fibre!!!) Eh? LOL.
I am literally coming from a place of total carb overload (today: toast for breakfast, crisps, sarnie and more crisps for lunch, donuts for afternoon snack, pizza for diner and its still only 8pm….) Granted I’m bingeing because of impending ‘diet’ and have terrible anxiety about it all. But I am still totally determined to draw a line in the sand and live the second half of my life differently. I understand how ketosis works (having dabbled in Atkins in the past) and been dabbling in the 5:2 but some of what you are talking about seems beyond my understanding at the moment. Anyway thank you all for your input and Ill be interested to have more conversation as my journey progresses. Hummingbird xx
Hummingbird, please don’t be intimidated by the tangents we explore here. Some of us have been studying nutrition
for a long time, and connect with each other on any thread. If you can take away from the discussion that it is very important
to weigh and measure all that you eat, and establish a carb level to begin with, you will be off to a great start! Most
people begin with a maximum carb load of 50g a day, and adjust it downward if necessary to arrive at a weekly level
of wt. loss that we are happy with. There is no reason to make it more complicated than that 🙂 Count calories and
net carbs, that’s all that it is necessary to begin with, and you should do very well. Let us know how that you’re doing,
and we’d be very happy to offer suggestions if you run into any questions that you are unsure of. Very best wishes to
you on your journey to wellness 🙂
It struck a chord with me when I read what you said about it being hard not to feel anxious ‘with what my brain perceives as yet another diet to fail’.
I’ve been on a number of diets over the years and had got to exactly that point. I absolutely believed that the reality was a) I could only lose weight by going to weightwatchers, and b) even that was likely to end with me giving up/leaving/putting the weight back on i.e. failing. Yet here I am, I’ve lost almost 5 stone and I’m still going strong. (Hurray!).You’re absolutely right, it is just a perception in your brain, it’s not ‘the truth’ – yours or mine.
You sound like you’re really well-organised. Try not to worry too much, begin on Monday and learn as you go along.
Very best wishes.
Why not start off by reducing your intake of flour, sugar, potatoes and rice, and do it now. You don’t need to hang off til next week. Stop the bread and crisps now.
Food doesn’t need to be complicated, start by having a protein source and some lightly buttered green leafy vegetables for meals. You can progress from there as your confidence increases. Simple meals from good ingredients can be great. You’ll find wraps etc are really not that interesting, it’s the stuff inside that counts, and you won’t even miss them in time.
Don’t overthink it or overcomplicate it. Not in the early stages. And don’t delay 😁😁
Thanks everyone for your kind and thoughtful replies. It makes such a difference to know that there are peeps out there who have gone through the same thing and had great success! (Thanks Marie!)
Pancita- you are so right but I’m afraid I’m an all or nothing type of gal! Black and white thinking. (Getting CBT to support me on this journey also). It’s just time to stop moving between the 2 and stick to the healthy path! I do eat healthy a lot and cook organic meals from scratch but lately it’s carb central! I’m getting myself ready for battle, making soups, trying recipies, researching and planning my weekly meals out in a way that I think I can manage to fit it all in with family life..(I found the books meal and recipe planners too unrealistic and complex!)
Anyway, can I ask if any of you would advise me to completely steer clear of things like almond flour, gram, oats or bananas etc in the first 8 weeks? Or are they allowed occasionally if counted? I do not have diabetes (yet) so it’s about controlling carb cravings and weightloss for me (I’m 6 stone over weight) . Thank you all again so much.
Hi Hummingbird, I started in November 2016 and have lost 28kgs so far. Since I started I haven’t touched any of those articles, haven’t missed them either. And this from a person who had oats for breakfast everyday without fail.
I rarely use the recipes from the book; we eat some sort of plain grilled meat or fish with herbs or spices and a mountain of green vegetables either caramelised or steamed with butter for dinner and lunches are salads, soups don’t really do it for me. I like to crunch. If you’re cooking for a family it’s easy to add pasta or rice to that. Two recipes we do enjoy a lot are the meatballs from the book and the tex-mex casserole from Diet Doctor site. I mince the meat myself and remove any fat to keep the calories down. My grandchildren love both..
I am sorry, we sort of took over your thread didn’t we with our talk about carbs. It must sound confusing at the start. – Don’t worry, you will pick it up as you go along if you want to. But if you just want to stick to following the book thats OK too.
I only started this back in October but having seen the changes I am keen to understand the fine details from those who have lost over 100 lbs in their weight loss journey.
To take the conversation back to what you started. I used to be a bit of a carb junkie myself, cereals for breakfast, lots of stuff on toast or sandwiches for lunch, and pizza’s or rice or potatoe based dishes for an evening meal. Never forgetting the delight of salt and vinegar scab sarnie. (Alliecat, a scab sarnie is where the sandwich filling is a bag of crisps – saw an even better traditional dish last night in a tv program following eating patterns over the last century, a meat pie in a bread roll. ). and I fell off the wagon big time a week after started in BSD. Guests staying in my holiday let left loads of high carb food behind which I fell on, but that was also a positive experience because it really did shine a light on how carbs are addictive.
It isn’t easy moving away from the cycle of eating carbs when you are using them to help you keep plodding on through life, I figured if I could cope with the repetitive nature of some of the diet shake diets I have followed in the past I could cope with choosing a limited number of meals which I repeated for a couple of weeks. I just focused on one week at a time (well I only drive into town once a week, so shopping for a week of meals made sense) and just told myself that I was only going to do the 8 weeks of BSD to jump start weight loss. But by the end of the 8 weeks I was starting to break free from fluctuations in energy and mood that comes from a carb based diet and it was easy to keep off the carbs.
Hope you’ll forgive me for dipping in here, but of the things you mentioned, I would only include almond flour. as it has just 2g carbs in 100g of product none of which is sugar, compared to gram flour which has 58g carb in 100g of which 11g is sugar. I use almond flour to make almond crackers, pancakes and even scones and occasionally cakes. You’ll soon get used to reading nutritional labels and understanding which foods fit on the BSD and which don’t. Definitely avoid bananas as these are very high in sugars and cereals in general are a no no.
As DaisyDaisy said, keep family meals simple, so that you can add in a carb element for those not on the BSD. Make herbs and spice your best friends, as this will help to ring the changes and keep things interesting.
Best of luck to you Hummingbird – will look forward to reading of your progress.
Thank you all again. It really does make it feel real and doable to be active with you all. My anxiety is lessening now! xxx
Everyone will have different experiences, and have a different start point, so will have a different answer on the carb levels to set and how to start out. – Gentle start, or focused and intensive.
I have been thinking about this recently.
I think prior to starting down this route I was using carbs as a crutch. I was on a daily roller-coaster ride of coffee with sugar and carb filled meals which gave me energy do a little and then I was tired and down again until the next ‘dose’ of carbs. When I fell off the wagon of the BSD, I felt like I was addicted to carbs. So for me, going in at a low level of carbs for the 8 weeks was key to breaking away from this pattern. For that reason I would suggest avoiding oats and banana. I haven’t got into baking using almond flour. I went to the local health food shops but they don’t stock it because its so expensive.
I believe that science suggests that when we are overweight, the fat in the liver impacts on how sensitive the body is to insulin, but this changes as we loose this weight. So in theory ingredients which take longer to digest and therefore the carbs in them don’t create spikes in blood sugar and insulin can be added to my diet eventually. But that’s another couple of dress sizes away before I start experimenting.