Hi all. Newbie here, 3 days 5.5lb and feeling very positive. I am cooking from scratch and enjoying it, but this is real life and sometimes there will be a need to just grab something to throw in the microwave. I do intend to batch cook and stock up the freezer, but if I run out or am away I may need to buy something. So the question is, what are the nutritional values I should be looking for per 100g on pre prepared foods? I am doing the 800cal programme. Any guidance gratefully received
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Hi Welcome to the forum,
What you want to do is aim per day to have between 20g and 50g of carbs (It depends how insulin resistant you are but many of us who have been on a high carb diet for a long time find we have to stick to under 20g of carbs a day). Then you want between 0.6g and 0.8g per kg of TARGET weight of protein. With the rest of your calories coming from healthy fat.
You may find the simplest way to do this is use on of the apps you can load onto a mobile phone, like fatsecret or myfitnesspal, and enter everything you think about eating to work out how it fits into your plan for the day.
Be warned, the recipes in the BSD book are not very accurate on their calorie count so you may want to enter all the ingredients for those meals as well rather than trusting the book.
Thank you for that, I will have a look at the apps. I am having a go at this just for weight reasons rather than anything medical so I guess I can be a little more flexible. Its a bit worrying that the calorie values in the book aren’t accurate, are they out by much? Makes one worry about the accuracy of the whole plan? I have been doing Slimming World and got to a stage where I can’t make it work for me so am keen on trying something radically different, at least for a while, so this is all new to me and I was relying on the book.
MaisieBeth: Some apparently straightforward questions without simple answers!
Are you following Dr Michael Mosley’s ‘Blood Sugar Diet’ book, or his ‘Fast 800’ book only? Which country are you based in?
Dr Michael Mosley emphasises a very varied, properly balanced, lower carbohydrate Mediterranean-style (wholefood) diet, not only macronutrients (fat, protein, carbs) and overall calories.
Dr MM’s programmes and their followers vary: BSDers might focus on carbs and sugars, Clever Guts Dieters on fibre and carbs, 5:2 Fast Dieters on daily calories and protein …. But we all need to focus on the ingredients list of meals (whether homemade or ready prepared) because, without that, our diet will not be balanced or varied or Mediterranean.
Taken alone, the nutrition information on a ready prepared/ convenience food does not tell you where the calories or macronutrients come from, or what type they are so how they will behave in the body. And the way the nutrition tables are calculated or are laid out varies by country!
I believe there were a number of glaring calculation errors in the BSD books, but many other discrepancies in that and other books are down to guesstimation or to poor conversions by Dr MM’s team or by the readers or a combination of both.
For accuracy solid ingredients should be weighed and liquid ingredients measured by volume (level spoons, level cups). The size of a small, large or average piece of fruit or veg varies across the world or with the variety, but many recipes use this. In the US they routinely measure many solids using cups, so nutrition information on a food item may be supplied with this in mind.
Hi Firefox, thank you so much for the information. I originally bought the Blood Sugar Diet book but now have the Fast 800cal recipe book too. I am in the UK. So far I have focussing on calories and carbs.
I came to this via My 600lb life, which I am addicted to! Dr Now prescribes a low carb high protein diet and it was while I was researching that, that I came across the BSD. I am based in the UK and only have about 21lb to lose, so every calorie discrepancy has a huge effect as the weight loss can be less forgiving.
I think that the best way definitely is to cook from scratch, and some of the recipes are fabulous, and utilize the freezer more than I do. After all, now that I have emptied it of pizza and chips, there is a lot more room inside!
Welcome, Maisebeth! I’m happy that you are enjoying the results that you’ve seen a few days in. 🙂 There are many of us
very experienced BSDers on this site, and we’re always delighted to share our results and all the knowledge that we’ve
gathered along the road to maintenance. JGwen’s advice is spot on, and with reference to the Fast800, it’s all about the
carbs and calories. Planning ahead for changes in schedule is a useful thing to do, so you don’t have to grab a prepkged
meal. I found it very helpful to always have a bowl of hard boiled eggs in the refrig., and grabbing one on the way out of
the house prevented me from any bad impulse decisions. 🙂 I’m American, so I’m very familiar with the tv program
“My 600lb Life”, too! Bariatric patients are encouraged to eat a low carb, high protein diet, but the BSD is a bit different
than that. It’s a low carb, MODERATE protein, high (healthy) fat lifestyle. The carbs are key, and eating things like fruit will
send your carbs into the stratisphere! As JGwen says, using an app to record everything is VERY helpful. Please just
shout out if you have any questions or concerns, and one of us will be by your side. We span many time zones, and
there is always one of us out and about! Enjoy the journey…all things are possible with this WOE (way of eating).
Very best to you!
MaisieBeth: I broke off posting earlier for an appointment. So the second half of my response is below, noting from your reply that you are also in the UK.
IMO initially focus on stocking up your refrigerator, freezer and cupboards/ pantry with prepared ingredients before focussing on stocking up on completed homecooked meals. It is then possible to throw a meal together in the microwave or a pan just as fast as you can cook a ready prepared meal.
There is a huge range of fruits and vegetables available prepped and frozen now if you shop around (eg. Farmfoods, Iceland, Big Four supermarkets). I have done a few more fruit and veg myself (chopped celery, grated raw carrot, grated raw beetroot, gooseberries, chopped bell peppers) partly because the freeze-thaw process softens them, hugely reducing cooking time. Frozen berries and frozen vegetables are great for speedy soups and speedy smoothies: all you need is a basic stick blender.
Frozen fish and seafood, canned fish, hot smoked fish fillets, whole eggs, nuts and seeds are are all long lasting, all need little or no cooking time before eating, all fit with a lower carb Mediterranean-style diet. Note that the nuts and seeds are essential mineral/ fibre rich foods in the absence of wholegrains and pulses.
Having to speed-read an ingredients list and nutrition information on a ready prepared meal is a recipe for disaster. The vast majority include processed/ refined starchy carbs or added sugars which Dr Mosley advises we all avoid. There are some canned curries (eg. Tesco) and jar tomato/ vegetable sauces (eg. Loyd Grossman) with decent ingredients though.
Bagged leafy salads or packs of stir fry mixed vegetables are usually comprised of low calorie vegetables so are perfect fast, fresh additions to any dwindling stocks in your refrigerator, freezer and cupboards. I make cheats ‘stir fries’ in the microwave, or add a load of non-starchy veg to a canned curry fairly regularly.
I’m curious about how you prepare cheat stir fries in the microwave, Firefox. I know high heat is required to keep them crisp
as intended, so I’m wondering if the finished microwave product resembles steamed vegetables. If you have a genius
technique, I’m sure we would all like to know about it. I’ve developed a passion for vegetables, and I’m always on the
look out for new and fresh ideas. Thanks in advance 🙂
Hi, newbie from UK. Not started yet as reading book first but have done a shop today without my fav carbs. Just been told high cholesterol and pre diabetic so here is my positive to shift the weight. Need to lose about 30 lbs but more importantly do big work on 42″ waist, which is weird as some of my flowery casual pullon trousers, you know the Matalan etc type, are size 14. Soon big chance to shift it all this time. Am 66 gave up smokes 8 years ago and alcohol 18 months ago and put weight on 🤔 Love to have a diet buddy, live in West Sussex. Thanks and good luck all, Bev x
Hi Bev. It would be great to have a diet buddy.
I know what you mean about pull on trousers, our best friend and also our worst enemy!
I have been on the fast 800 for just under 3 weeks and have lost 11lb which I am thrilled with. This includes a weekend away at a pork pie making workshop too.
I have found it a bit challenging but not impossible. I think I can cope with the hunger when I see the weight come off so quickly, and by the start of the 3rd week the hunger wasn’t so bad anyway.
Good luck with your diet, really hope it works for you too 😊. Feel free to chat whenever you want a diet buddy
Thanks soooo much for quick reply. You are doing really well. Is there a good calorie and carb list anywhere. Keep looking but can’t find. Take care and have a good weekend. Bev 🤗
Hi Bev. Sorry for the delay in replying, been away over the weekend.
Currently I am following the recipes and meal suggestions in the 800cal books but when I do need to look for a calorie value I tend to just google it. I have looked at all the tracker apps suggested but to be honest, life is too short to have to make a note of everything I eat and every step I take! I think this is probably more worth it if you are doing this for medical reasons rather than just poundage as I am.
The diet took a bit of a knock over the weekend, took Granma to Aberystwyth to celebrate her birthday so without going mad I just had the foods I enjoyed and some lovely meals. 3lb on but I know that is just a blip and if I get straight back on plan it will be gone within a few days, this plan is great like that.
Have you been able to start yet and if so how are you finding it?
Roughly where in West Sussex are you. I grew up in Kent although live in Shropshire now.
Do keep in touch whenever you want 🙂
Hiya, glad you had a good weekend. I started properly yesterday and had 754 calories and 37 grams of carbs but couldn’t seem to reduce it. Had Greek yoghurt and raspberries this morning but that means already 11 grams carbs. It’s tough trying to keep both low. Seeing diabetic nurse on 12th so mayb she can give me extra ideas as really plain boring water, so limited choices too🙄 Determined to cure all with this diet AND lose weight as a bonus.
Don’t feel you have to answer quickly, we all have lives. I live between Worthing and Horsham. Catch you soon. Thanks Bev x
Hi Bev. How are things going? Are you settling into the routine of this way of eating?
I have been doing well during the week and lost 2 of the 3lb I put on at the weekend. Hopefully the rest will go this week and I can start next week without a gain!
I know what you mean about the greek yoghurt and carbs but it is my go to brunch and I really enjoy it. I actually find it quite filling which is surprising. Usually have it with raspberries too and a small sprinkle of toasted pine nuts for a bit of texture.
Do you manage to get out walking much? I find it helps keep me focussed and away from food! I used to do really long hikes but recently my joints have started complaining after about 3 miles so I have to limit it. Instead I am trying to be a bit more energetic when I do the gardening!
Do let me know how you are getting on.
Best wishes. Sharon x