Thanks for those very encouraging words Mnm. I hope you are right.

My plan is to stay off refined carbs (probably forever as I don’t find I miss them much anymore) and to throw in a fast day every time one lot of guests depart and before the next arrive 😊 Hoping that will mitigate the damage somewhat – as you say, there is no way the 2.5lbs I have gained since yesterday can possibly be fat.

Already been for a 5 mile coastal path walk before brunch (full English for everyone else, yoghurt and blueberries for me – much nicer IMO). Then we will be heading down to the waterside pub for a quick pint before an afternoon of sailing, so plenty of exercise to use up some of the excess calories 😜 Dinner at home this evening so I am in charge – sea bream is on the menu, so very bsd friendly 😊

Thanks again Mnm – your support and experience really helps.

Enjoy rest of weekend everyone – after the torrential rain of the past couple of days, the sun is shining here so I hope it is for everyone else.🌞

Hi all. I’ve recently restarted the BS diet and I’ve been getting terrible leg cramps at night. Has anybody else had this and anyone got any suggestions for maybe a supplement to take? Thank you

I think you will find Theodora, that much like I have found, there is a limit to how much you will put back on. I estimate that the ‘true weight’ I put on over my birthday blowout was about 2 pounds, and at 3,500 extra calories per pound on that is about right for two weeks overeating at 500 extra calories or so a day, with the wrong stuff as well. If you stick to your guns in avoiding processed carbs you will probably do far better than me.

Thanks all. Maybe I’ll just have one carb rich meal and go straight to bed..☹😄

Has anybody tried/made ‘socca’ a chickpea flatbread?

I just came a cross a recipe for socca pizza which looks interesting and far less trouble to make than a cauliflower base for ‘pizza’ even though it will be a bit more carby I think.

Krysia it really is just a case of asking sometimes. We were at a fixed menu carvery lunch on Friday and the main meal was really limited. It would have been roast beef and cabbage for me! So I asked for a salad and they found one for me from another kitchen, which I had with the beef, so problem solved!

Verano – I have got much better at asking lately. Faced with a choice of jacket potatoes, sausage rolls or sandwiches at a National Trust cafe last Sunday I was resigned to having just my emergency chocolate for lunch. When I mentioned I don’t eat wheat or potatoes I was offered the ham sandwich without the bread.

What I was served with was the most delicious plate of salad with ham – much nicer than any sandwich or my emergency chocolate – although I did have a square with my coffee afterwards.

Thanks for your words of wisdom Mnm. Very much appreciated. The trouble is that for the next 9 weeks we have house guests virtually non stop, with just the occasional day between (enough to change the sheets, but not much more ) and if I don’t keep a cap on it, I could put an awful lot of pounds back on in that time – I can’t, in all reality, do BSD800 while catering for the house full of guests which we always seem to have in the summer – hazard of living by the sea😜

Looks like I may be heading for another full round of BSD800 come October 😢

Hi Mnm I think it’s a case of ‘great minds think alike’! Our posts crossed in the ‘ether’!

Thoedora I think we place far too much emphasis on the ‘number’ on the scales. I think given that you are now in maintenance, you should just take as a guide to how hydrated you are. Mnm is right we just have to make it our job to keep drinking that water. I know that if I get lazy about water when I start drinking it again I am in the bathroom every five minutes and then the ‘number’ goes down.

Interstingly I have been away for a few days but had the opposite problem with carbs. All the meals were heavy on the carbs so I asked for just a fillet steak, a green pepper sauce and vegetables. It came, as I’d asked for, and was really delicious. Maybe we should ‘ask’ more often when faced the wrong choices rather try and ‘make do’. Anyway, enjoy having your friends stay and don’t stress too much about one number on the scales.

Water and other stuff hanging around after meal isn’t unusual, I’ve found. Try to stop looking at it as gaining weight, even if you have to step back from weighing for a while, or only look at a full week trend, I find that very useful as it smoothes out all of the fluctuations and I rarely have a trend weight movement of more than a pound and a half from week to week (cough, birthday! 😀). You won’t be able to carry on at this intense pitch very easily with feelings of disappointment at a quite normal daily fluctuation spoiling your enjoyment of life. Also going back over your target isn’t a problem, now you are maintaining, you just focus back on it for a week or so and get back under. Enjoy your upcoming social life, and if you need to afterwards then address any real gain, but if you aren’t poking the carb monster then it almost certainly won’t be fat.

Verano – yes I have missed crunch also. I have fond memories of Tesco finest biscuits. Have been using crunchy peanut butter as a substitute but the sauerkraut – which is very crunchy – works just as well, and adds hardly any carbs or calorie.

Krysia the idea of sauerkraut as a crunchy snack really appeals to me as ‘crunch’ is the one thing that I find I’m really missing, hence the digestive biscuits!

Have just looked at the salmon recipe again and I think they have mixed up the preparation time and cooking time.

I really must try the sauerkraut again Krysia. Which one did you buy? SunnyB is your’s the same make?

I found the book in a charity shop and read it a short while ago, with my new found interest in the subject. The science in it is very similar to BSD and all based on not triggering high insulin, which causes the cravings. Essentially you eat BSD style (although being a 15 year old book they are disturbingly low fat about it as well, I just ignored that bit), for almost the entire day, but at one meal you can add extra processed carbs if you want to, as long as you only eat them within an hour. The science suggests that the insulin rise around 90 minutes or so after eating them is responsible for starting the later uncontrolled eating cycle, if given in to. Obviously this is more suited to maintenance / slow weight loss, but keeping control of my obviously inherent basal hyperinsulinemia (body chucking out more insulin than it should, leading to obesity, insulin resistance and eventually T2D) that causes the carb addiction is very important to this next phase for me.

Salmon recipe

http://bbcgoodfood.com/recipes/2292/hot-salmon-parcel

I don’t use the prawns but I add a finely sliced red and green pepper and some sliced button mushrooms to the other stuffing ingredients. I skin the salmon. It’s equally good without the extra dressing.
The cooking times are wrong. I loosely cover the salmon with foil and cook for 50 to 60 mins on fan 180. I think the cooking time in the recipe is per pound or kilo?? You just have to keep an eye on it.

Haha – thanks Mm. After the shock, my instinctive reaction was to immediately go to the kitchen and drink a pint of water😜 So yes, it appears I do know the drill. 😊 Still pretty depressing though😧

Am looking forward to trying out the interesting recipes and hints on this thread.

The sauerkraut has been a real winner. It seems it goes with almost everything. This morning had an egg, mushrooms and a tomato fried in butter then added sauerkraut and olives (not fried of course). You wouldn’t think that this combination would work but it really did for me.

A teaspoon really works as a crunchy snack and a good alternative to the teaspoon of peanut butter.

You know the drill, just keep drinking the water like it’s your job! The weight will go again soon.

Hi Jan I mix just a small amount of sesame with the soy and then pour it over the fish then spread the ginger, coriander etc. over the top. I find it just gives a nice ‘Asian’ flavour to the salmon but doesn’t overpower it. I also have a really good recipe for Thai salmon but it’s something to make for a number of people as it involves two large fillets, almost sides, which are stuffed with a prawn or mushroom mixture. I’ll find it and post it. I have never worked out the carbs or calories but it’s an ‘occasional’ meal rather than something quick to make.

Last night I made a simple yogurt dressing to go with chicken tikka:
For one portion
Around 60g fage or other Greek yogurt
Small amount of salt
Lemon juice to taste
Chopped coriander or any herb to taste.

Sorry I didn’t weigh anything so the amounts are rough and I have no calorie or carb count but it can’t be really high in either.

Bummer – just confidently got on the scales to find I have put on 2.4lbs since yesterday 😱 How can that be when I resisted all those baked goodies and chose so judiciously at our meal out? 😲 Alright, I know I had a bottle of wine, but even including that I have entered everything on fatsecret and my daily intake amounted to 1859 cals / 57g carbs. It is registering my TDEE as over 2000. Feeling fed up now – I KNOW it can’t be fat, but it’s pretty depressing because that’s almost all my wriggle room gone with another 2 days of entertaining our friends still to come 😣

Good morning everyone I’m back with my ‘serious’ head on!

Welcome back Cleverblonde and hello and welcome to Elly, just keep posting it helps, Narnea and Onetowatch, what a goal to work towards, you’ll do it! Hi to anyone I’ve missed.

Well done NancyB with 2.5lbs own and your 10lbs Onetowatch. S-g you seem to be back on track again with both your weight and BS so it won’t be too long now before you drop your insulin again. Great news on the clothes front too. The scales may fall but there’s nothing like a new smaller size dress to make you feel good.

Marsie recommended that I write down a plan of action. I was away for a few days and got back yesterday afternoon. While I was away I indulged in sugary carbs for the first time in over a year. A chocolate chip cookie, lots of good dark chocolate and walnuts, but 30g of carbs! A small scone with lots of clotted cream but also a teaspoon of jam! A few bites of lemon tart and half a ‘designer’ dessert, so a very small portion of open apple tart and a couple of spoons of blackberry ice cream. I even had a cubic inch of bread with balsamic and oil. So not exactly a ‘blow out carb fest’ but nonetheless something my body is no longer used to. So my weight is up but less than 1/2lb but my BS after dinner last night was only 5.8. So certainly not too disheartened.

So taking Marsie’s advice I have now made my plan. I have several ‘events’ between now and my birthday a week before Christmas, sorry to mention that word so early! I’m no longer going to look backwards to my successes so far but now is the time to start looking forward again to new tomorrows. We still have one more week of this challenge left and, by then, I hope to be back to where I was when we started! No, I WILL be back! I have written my plan down in my daily journal and ruled off the past as from Tuesday. Starting afresh with a new starting weight and new measurements.

I have now got ‘chunks’ of time to work through. The first is just over 3 weeks from next Tuesday so will tackle that first and think no further. I’m not setting weight loss goals as I find that counter productive. My first aim is to lose as much as I can in that period. I am starting with 1000/50 as my daily goal because I know in my heart that trying 800/30 straight off will lead to disappointment. I will drink at least 1.5 litres of water a day. Just 500ml in the morning, afternoon and evening even I can do that. No wine, digestive biscuits or crisps but I do have room for a few oat crackers with cheese.

Enjoy your lunch out today S-g! We have to just keep on keeping on but hopefully with renewed zeal. Sorry for rambling. Have a good day!

Thanks Krysia. Jen is, indeed, a true friend and has been for over 45 years.

And now I have a new “bestie” – young Alex the Chef.😜 We have some vegan friends coming to stay in a few weeks and I cannot wait to try out Alex’s Imam Biyaldi recipe on them 😀 Albeit in a slightly reduced quantity 😜

How’s everyone else doing? And how’s your weekend going Topcac?

Wow Sue, you have been busy. All sounds excellent stuff and great to hear you’re feeling so motivated and reinvigorated about your next round of BSD800.

Tomorrow will be the start of week 28 for me too, just shows how doable this WOE is that we have managed to stick with it – more or less – for more than 6 months.

You go for it girl, and you’ll achieve your birthday goal weight no problem. What a lovely birthday gift to yourself that will be! Keep us posted – rooting for you. 😄

The trouble with carbs is once you start you want more so if at all possible, try and delay eating carbs as long as possible. If you can find some non-carb snacks that would help. Try snacking on cabbage or broccoli, or slices of cold meat.
I found that eating carbs as part of a meal doesn’t trigger the cravings, but eating them on their own causes serious craving.

Hi Verano,
Your salmon recipe sounds good. How does the sesame oil flavour work with the fish?
Try leaving the salmon uncovered when you bake it, so it doesn’t steam.
Jan

Theadora – your friend Jen is a true friend. How lovely that she said she wouldn’t take offense if you didn’t eat the home baked goodies she bought and that she was genuinely pleased with your weight loss.

Your meal at the yacht club sounds really delicious. It is great that there seems to be more low carb stuff out there now.

Week 28 starts for me tomorrow. I woke up this morning and noticed that it is exactly 2 months till my birthday. I’m still just over 5kg away from my ‘birthday goal weight’ so decided to try and do another 8 weeks of 800 calories starting from tomorrow – I have been doing a more relaxed version of late. Today is Sunday and I had no real plans so am spending the day cooking BSD friendly recipes. I’ve made a pot of apple Cinammon steel cut oats, so that’s breakfast for the week, some egg muffins and kale & quinoa burgers for lunches, a tray of roast vegies for roast veggie salad and a dish of the spicy purple veg, so that’s some sides sorted. Now going to make some veggie soup with all the left over veggies in the crisper. I’m feeling very productive and determined today! Also I hate waste and I was conscious of the all the veggies I’ve bought over the last couple of weeks and hadn’t had time to cook 🙂
Hopefully everyone else is enjoying the weekend.

WooHoo, just back from a wonderful evening at our local yacht club and I think I am in love with the new chef. Not only were there lots of refined-carb-free options, he directed me toward some really tasty dishes. On his recommendation, I started with smoked sturgeon with salad to start ( a totally delicious revelation to me) followed by his own recipe for Imam Biyaldi, which was sooo delicious and I raved about it so much that he ended up writing out his recipe for me (albeit for about 20 portions!!) – I LOVE this man.😋 So , whilst I have no idea about calories, at least there were no refined carbs. Downside was that I consumed an entire bottle of wine, but I have only myself to blame for that!!!

Heyho, tomorrow is another day, so hope you can all manage a good one. x

well done, amazing – the way you are going you will be shrinking before you know it.

What a lovely man your father sounds.

Have offered to make lunch for a friend tomorrow so have planned a salad with hot chicken and bacon lardons on top. Can’t wait! Might try to squeeze a few parmesan shavings on it too. Friend is planning to start BSD800 on Monday so I’m hoping to give her a good example of how delicious it can be.

Waffling here is really helping me keep my focus so am going to keep doing it!

Chuffed to bits with myself! Made the cake, went out for lunch, handed out the cake and stuck to plan completely!

The salad was delicious but the fish fillets were absolutely tiny. I had accounted for 200g just in case but I reckon they were less than 100g. So i had a tiny spoonful of mayo with it. Yum.

The waitress looked at me when she handed me my plate and asked if I was sure it was enough. I just smiled and said ‘it looks lovely thank you’ and nobody else said a word. Except my Dad who took me to one side later and said I was looking slimmer already and glowing (love that man).

I didn’t have my breakfast until 11.45 so I wasn’t ravenous when we arrived and I took a bag of emergency almonds for when the others were eating cake. Planning is key! So proud of myself and starting to believe in myself a bit…

FFBB, the rain was vile in my area too, actually kept me awake despite Sinus headache. Well done on keeping within your chosen limits. I think this way of life, gets easier the longer you do it. Having said that, I also believe that every so often we deserve to have something we really like. Like Liz’s Steak and Ale pie. I am going over 1000 calories today and I know it. In the week, I struggled one day to get as much as 500…like you I think it evens out in the big scheme.

Hope you feel better soon (tired and angsty) I hate feeling like that.

Lots of love,
Nonna Mary
xxx

Day 28 in the BSD.

Not much to report, I am still on track for a daily average of under 900 calories, which is absolutely fine by me. I know it is supposed to be 800 calories daily average but I doubt it will make much difference in the big scheme of things. I am consciously eating and drinking so I am more aware….basically, no distractions whilst eating.

Got woken up by heavy rain at 6 am so I feel tired and angst-y but I will have a hot shower and read in bed to relax.

FFBB X

Hi everyone

Well I’m home now after a few days away when I ate a cookie, a scone, a tiny apple tart with a couple of spoons of blackberry ice cream and a few bites of a lemon tart. So a lot of carbs in a short space of time. I have now had my fill and am ready to resume. I have followed your advice Marsie and set out a plan between now and my birthday a week before Christmas. I think for my first week I will follow 1000/50 to get myself back on track. I hope to average that over the week with maybe a 2:5 balance. I’m not absolutely certain yet. I really need to see what damage I’ve done over the last few days first. So I will decide tomorrow when I get weighed.

I have discovered Hellman’s Salad Cream which I use now on salads instead of mayo mainly because it’s tart and is very satisfying. It’s got 2.4g of carbs in a 16g serving and I can stop at that but it wouldn’t be advisable to use if one tablespoon isn’t enough.

The first of the new to me recipes on here that I’m going to try is the cheese but I need to get some cheese cloth first. Then it may be one of the pesto recipes. Anyway I’m all set to start anew from tomorrow.

Have a good weekend.

Hi, Thanks California Girl and Theodora,

It does sound like low blood sugar doesnt it? Luckily it only happens sometimes, like when people don’t give me time to have breakfast or I am so busy another meal is delayed. Mostly though it is the delayed breakfast, rarely happens at other times.

Given these episodes – I love the idea of fasting for 16hours plus but just don’t think my body would allow it.

On the carb note, yes, restrict carbs and don’t eat the baddies except on one occasion when I was hijacked by a potato demon. However, I will restrict further and see how that goes.

I think though, the simple solution is to eat breakfast in a timely manner or tell those breakfast interruptors to go away!

All the best
Bigeater

Thanks for your usual excellent advice, Marsie. Enjoy your low cal/carb day tomorrow – personally, after a few days of planned over-indulgence – which I thoroughly enjoy – I always find it a relief to return to a more abstemious way of eating for a day or two. Now THAT is a real non-scale victory in my book!😃

As I just posted on another thread, our guests arrived, Jen armed with a hamper full of her homebaked pies, bread and cakes. I hadn’t seen her since last October and she had no idea I was following a low carb WOE. She was gobsmacked by my weight loss, and told me I look “totally fab” and has promised that she won’t take offence if I don’t touch any of her goodies. In fact as they are all sitting down to tea and cakes atm, I have snuck away to my study and come on here by way of distraction. They also brought an entire case of wine, and I shall certainly be sharing in that delight😜

I have had nothing at all today other than 125g fage yoghurt with 50g blueberries (149cals) and water and black coffee so, as we are going out to dinner this evening, I shall eat and drink whatever I like, whilst eschewing refined carbs, and hope for the best.

I do so agree, this WOE is not sustainable if we are not allowed to go out and enjoy ourselves – I’ve said it once, and I’ll say it again – life is for living. We only get one, so it’s important to enjoy it.😛

Bigeater, I have no personal experience of diabetes or low blood sugar, but what Californiagirl says makes a lot of sense. I agree, try lowering your carb intake – it’s not too difficult to stay around 20g a day if you are careful and it might sort the problem out. Anyway, just wanted to say that I hope you feel better soon, it must be miserable feeling like that every morning, so good luck and please let us know how you get on.

Aim to make judicious choices, Theodora, knowing this will leave you free to think of your guests and be a wonderful hostess. And, after all, I’m sure your friends wouldn’t want you to be unhappy on their account. Above all, relax and enjoy your friends’ company. You’ve worked very hard to get to where you are, and where you are is not in a cave living the life of a hermit. So, choices, with no regrets.

Speaking to myself as much as you Theodora, as I’ve had “party food” 2 nights in a row. No regrets. Low cal/carb day tomorrow.

Hi Bigeater — I’m thinking you might be going too many hours without eating — if you skip breakfast, you will be up to fifteen or more hours between meals and maybe that is too much for your body (everyone is different). Shaky and stomach-sick are classic low-blood sugar responses.
You may also still be eating too many or too many of the wrong kind of carbohydrate which is interfering with your body’s ability to mobilize and use your fat stores. That can also lead to low blood sugar episodes.
Most of us who are fat have over-excited insulin responses or high background insulin — insulin is your “storage hormone” and locks away your calories in your fat cells — when insulin is high, you cannot access the stored fat and low blood sugar results.
To lower insulin, you must cut your carb intake to a very low level — 20 grams or less per day. Try that for a week or two and see what effect that has on these episodes. Then you can play around with adding in more carbs until you work out for yourself where your “sweet spot” lies. Everyone is different — don’t use a general guideline, use your own body!
And, I always also counsel, when really really hungry….EAT something (fat and protein) because we should honor true hunger in our wonderful, hard working, ever faithful bodies.

Hughsey34, well done on the 2lb loss despite the carb frenzy. We all fall by the wayside sometimes, the trick is just to get back on track, as I am sure you have done.

Dnmore, sometimes I think the non-scale victories are even better than the scale ones😀 Though of course it’s always good to see them move in the right direction, no matter how slowly.

After another really strict day yesterday, I have got another 1lb of my wriggle room back which, in view of the weekend we have planned, is just as well. Now got 3lbs wriggle room (would prefer my usual 5lbs) but I suspect it will all be gone again over the weekend as we have 5 very hungry and boozy(and THIN) houseguests staying so there will be food and wine aplenty. One of them is a professional artisan baker and she has brought a selection of her wonderful pies, breads and cakes which I am trying desperately hard to resist. To be fair, I haven’t seen Jen since last October and she didn’t know that I’m on a low carb WOE (she was gobsmacked at my weight loss, but told me I look fab 😋) and she has promised she won’t take offence if I don’t touch the goodies she brought, bless her – but they are very tempting! Everyone else is now having afternoon tea and cakes – hence I have shut myself away in my study and come on here to distract myself. They also brought an entire case of wine – and THAT I will partake of😜 Out to dinner this evening though, so will eat and drink whatever I like, but no refined carbs, and just hope for the best.🙂

Hope everyone else is having a good weekend, both activity and bsd wise.

hi everyone, i am still on the bsd. been a pretty good girl haha. my question is this….. I have found that if my breakfast is delayed by a few hours or more I feel quite ill. I become weak, shaky and sick to the stomach. I am not on insulin or other diabetic drugs. Do you think it is possible to have a hypo or low blood sugar when a diet controlled diabetic?

Thanks for your help

Bigeater

Hi Jan – my weigh day today. Started 1st July. I’ve lost 6 pounds exactly in 3 weeks. Disappointing, as I lost 7 pounds in 1 week last year. To be fair I’m still eating fruit and about 1000cals daily. See how it goes – might have to drop to 800 cals if the loss halts which it definitely will at some point. Meantime I’m happy with this – I’m aiming for an average of 1.5 pounds per week. Nonscale victories – my nails do not chip and break -full set of nails in a very long time, have completely stopped sweeteners in all food and drink – this has been gradual process and ditching it in tea coffee has been really hard. Down to one coffee a day and trying to enjoy it. Hope it lasts. Low mood last couple days not wanting to do anything, procrastinating big time. Still not been for my walk – but I’m encouraging myself to ‘just do it.’
Hope you have a bit more energy by now – stick in there!

Hi Hughsey – it’s a learning curve – my new saying is ‘2 steps forward-1 step back.’ Don’t know if this helps but before I go on a carbfest, I try and remind myself that I will also have to go through carb withdrawal again which includes severe headaches. Sometimes it works, sometimes I go ahead anyway 😀 Aaaah – being human ain’t easy!

Hi Verano – thinking about you. Wishing you a brilliant healthy eating day.

Good luck everybody, keep going!
Stillgoing(slowly)dumpty.

Pleased to report today the scales tell me I have one extra pound of wriggle room to face the weekend’s probable excesses with. So 3lbs in all. Not as much as I’d have liked – would have preferred to have my whole 5lbs to play with but will happily settle for the 3 (don’t have much choice really)

Our 5 very hungry, boozy (and slim😛) house guests are due to arrive any minute – they always arrive with baked goodies (Jen is a professional artisan baker) and a case of wine so the weekend will be fraught with temptation 😈.

Have a good weekend everyone 😊

Oh Lee, how lovely! I can’t wait to wear lovely clothes again. I usually slob around in T shirts and leggings. As Theodora says, you have saved on the booze so why not indulge in a different way? Just enjoy.

Love,

Nonna Mary xxx

Mixnmatch can you give me the basics of the carb addicts diet of having one carb rich meal a day? Does it work? Has anyone else tried it?

Haha LLCC – been there, done that😜 That secret label cutting goblin frequently visits this house too since I lost weight. It is SUCH a good feeling when all these lovely clothes look good on our svelte new figures. Used to hate shopping for new clothes, now I have bought far more than I could ever need, but have justified buying them (to myself, not my bank manager😜) by working out how much I have saved on alcohol in the past 6 months😊

Enjoy looking and feeling good in your new size 14s.

Morning all.

Ummmm forget battling with the carb, booze or sugar demons. I think I may have to do battle with my bank manager…

I took your advice and decided to purchase some new work clothes. I’ve found that expensive tailoring is what I need to suit my shape. So I ordered 4 dresses with a view to keeping 1 or max 2. But they all looked amazing and to be able to fit into a size 14 in Boden and Hobbs overwhelmed me and I appear to have cut off the tags on each and every one….😱👗👗👗👠

L xx

Good for you jughsey34, are you sure the migraines are not caused by carb intake. Just a thought.

As you are not diabetic and seriously want carbs try using alternative – and I dont mean cauli rice or spiralized courgette. There are certain carbs that dont add to your craving like chickpea flour tortillas, wild or brown rice (check labels carefully) seed biscuits or oat biscuits etc. You will get feeling of having carbs but none of the high sugar rush and quick drop which is what causes the cravings. Plenty of recipes using chickpea flour, almond flour, coconut flour or I am sure in the UK there are plenty of alternatives on the supermarket shelves.