Today is the first day since I started BSD I haven’t made my 11,000 steps target. It was just too cold to stay outside anymore. I could go upstairs and use my step machine but I’m too tired.

Today’s summary:
Calories: 786
Carbs: 28
Water: 2.5L
Steps: 10,196

I did a 48 hour fast not that long ago (water, salt and bone broth only) and still managed my 2-3 hour walks without feeling any different, but I am fat adapted and in full ketosis. Just persevere, you’ll be fine, it’s still early for you.
Cheers
Linda

I’m the same, having been on maintenance since September, I still weigh every day and find that I can tweet my daily diet accordingly if I fluctuate a bit. I no longer get demoralised by increases as I know it could be down to one of many things that have nothing to do with what you put in your mouth!
Cheers
Linda

Thanks sunshine-girl, Maharani kitten and AnnieW, I’ve been down the antidepressant route in the past and probably won’t go there again. My symptoms are getting better now that the super hot weather has abated, so I’ll persevere with the ‘natural’ supplements I’ve been taking along with the odd over the counter sleeping pill if I get desperate.
I really appreciate everyone’s advice and concern and love the way we all look out for each other.
It’s Monday morning now and today is expected to be a more manageable 27 deg, so I’ll be able to get out for a long walk today after not going for 9 days. Interestingly, I’ve gained 2 kg in that time without really changing my eating habits. Just goes to show that with exercise, we can eat a bit more and maintain, but cut it out and the weight increases!
Have a great week everyone!
Cheers
Linda

Great that you are planning on how you deal with your weigh going forward, Mixnmatch. Like you, I will certainly eventually be using the 800 to bring the pounds back down, when they creep back up. It’s feels good to know how to take control doesn’t it. And you are right about the weighing thing, there is evidence that weighing daily improves success rates. Regardless, I personally find that it keeps me focused and no matter what the results, it spurs me on and makes me more determined.

If you have dropped your carb levels quite significantly you may have a form of ‘keto flu’ which is caused by low electrolytes. Try upping your salt/magnesium/potassium levels. I find a cup of miso broth works for me but some people recommend a cup of hot bovril or homemade bone broth. Magnsium supplements can be useful (and help you to avoid problems in the loo department) and avocados and spinach both have a lot of potassium.

It does get better but if you are cutting back on carbs and drinking a lot of water you will be excreting more electrolytes so have to work harder to keep your levels up.

Hey KJ
Way to go!
Keep at it, before you know it, you’ll be s size 14 or 12 or 10 or ??
You’ve got the power to get wherever you want to be!
Cheers
Linda

I too weigh every day but I’d love to get to a point of weighing just once a week. Maybe when I get in the 10 stone something I’ll see if I can weigh just once a week… bit of a challenge but I do like the idea of it. I think it’s being mentally ready as anything else when you are trying to adjust to a new way of life. And eating this way is a way of life.

The recipe as in the book is just nasty. Very dry mixture with bitter cacao nibs. Probably needs major changes as described above to save this recipe

Hi, I’m also starting out – looking for a new me! Read the book, found some lovely recipes and shopped for the week BSD style! Also got some new walking shoes and a route planned that is do-able most evenings. Hoping to lose 3+ dress sizes and re-think life in my 50’s so here goes…

Thanks everyone for your kind responses. To be honest, I do really hate meal replacement stuff, but I am kind of desperate here. I am only 35, 2 young kids, husband and I both work full time and no family to support as such. BTW.. I am from Australia. Bought optifast so at least I have some structure to start with my weight loss… once I lose the initial 10-15 kilos… I would be sticking to real food and in line with the BSD diet. I am really looking for motivation and support during these times. I had gestational diabetes during both my pregnancies and now my blood sugar seems to be on the higher end. I really really want to reverse this and restart my life.
P.s – I have been an emotional/ binge eater and a sugar addict.
Looking forward to turning my life around ..

I am in let’s start and get it done!

I stayed on 800 BSD, low carbohydrate until I reached target – a lot longer than 8’weeks (9 months). I still keep my carbs low, but don’t stress too much about calories. Eating Mediterranean style. Since reaching target, I’ve slowly lost another stone. No plans to change what I’m doing – it woks for me.

It’s an entertaining, brief and practical guide to breathing meditation/mindfulness. I have read many books on the subject and listened to a bunch of recordings, lectures etc., but enjoyed this one so much that I felt compelled to put a review on Amazon.
It is very complementary to changing lifestyles as in BSD and grounded in knowledge like Dr MM’s work.

The Art of Breathing by Dr Danny Penman
“I first got the AUDIOBOOK as a free Amazon trial from Audible, having seen Danny Penman talking on TV, and heard Oxford centre 8-week course recordings. I bought the book for my daughter for Christmas. I found the audiobook was excellent. It puts things in a nutshell; thoughts and practices that you might have pondered for years are explained simply and concisely. Particularly useful are the 10 minute meditations in later Chapters. I use the Breathing meditation often c/o iPad when I want to meditate but not for ages. It is something you can return to regularly since DP’s voice has a pleasant, positive and encouraging tone. At other times I like to meditate for longer in silence or to a bit of ambient Eno or with the sounds of the sea etc., but I like this guilt-free, practical approach to breathing meditation. It’s a reminder to just meditate in the time available as a part of everyday life, not to strive for self-improvement, just to be more mindful of the moment.”

[I have no connection]

Mix&match, that is honestly such an inspiration. Last time I lost 3 stones I put it in a rucksack and went for the brisk walk I do morning and evening – only got halfway round! Imagine the reduced strain on every part of you! You’ve really spurred me on today. Amazing! MKx

That sounds like a great recipe for Huevos Rancheros, I will have to try it next Saturday. 2lb a week is about right, maybe 3 on a really good week. I lost 26 pounds over the 8 weeks, but some people have lost more, and there were a couple of weeks I didn’t hit the 2 pounds even.

Hi Northernbloke, great weight loss so far, and the lack of hunger pangs is the thing that distinguished this diet for me from all of the others I have tried. I remember only too well the classic ‘low fat’ feeling of emptiness.

Thanks JM, not a killjoy, just realistic and with probably more understanding than I have about lifting such heavy weights. I will be very cautious indeed. I have no desire to injure myself or anyone else, and even my probable failure to lift it more than maybe an inch or so from the ground at most would be very powerful in terms of showing me how far I have come. I certainly have no intention of wearing it at that weight, although I might give it a go with the 26 kg.

Just starting week 3 on the diet – weight loss is 1st, next mini goal is to lose next 4lbs and get to next stone down. as it were. Diet seems fine so far, not suffering with hunger pangs etc

Hi MnM

I don’t want to be a killjoy, but 50kg is very heavy. If I were you, I would be a little cautious trying to lift and control a weight like that.

But congratulations again, it is a truly remarkable achievement.

Hiya LizV,

Well I’ve got a few things that are working for me – depending on what I have on in the mornings.

My absolute favourite breakfast is Huveros rancheros, which is a weekend breakfast really. Eggs, plum tomatoes, spinach, chorizo, onion, paprika, cayenne and red pepper. This keeps me going till dinner time. Bit of a luxury breakfast.

During the week I have been having the following:

* Rolled up ham/cheese with apple or sometimes with turkey.
* 2 x chopped boiled eggs in cup with butter, salt and pepper
* Smoked Mackrel and tomatoes
* Poached eggs, spinach and bacon

Had porridge once but I ended up feeling hungry about 2 hours afterwards plus it maxes me out on carbs so avoiding for the time being.

I made myself some breakfast muffin’s which are mostly oats, I made a huge batch and stuck them in the freezer. I usually have a very long and boring meeting first thing on a Thursday morning (3+hrs) so I take it with me on a Thursday.

Working up to low carb pancakes – might give this a go at the weekend.

I’ve settled into it now and sticking with it.

I hit a plateau last week which I knew to expect.

How much do people lost most weeks? I’m probably heading for a 2lb loss this week, feel a bit disappointed by this. Heard of people losing swathes of weight in the first 8 weeks!

Xx

Congratulations on your amazing results! I still have that feeling of disbelief sometimes at week six. Love it! Best wishes for the upcoming weeks.

Wow! Congratulations! If you don’t mind a question, are you still on the 800 calories per day or have you transitioned to the 5-2 plan or something else? My husband and I are on week 6 and have had great results but still have a ways to go and we’re trying to decide if we’ll continue with the 800 or transition to something more moderate (still eating the same food). Congrats again!

Ouch. Put my new weights in the rucksack to see what it was like, just 26 kg so far, as I need to get some sand for my new sandbag for most of the rest and 26 kg is really heavy. I haven’t tried wearing it yet, would need help lifting it onto my back, but that is nowhere near the final total of course. How on earth did I even walk around with an extra 50 kg?

How’s it going? Did you find anything that works really well?

I love the title of this post. One day at a time. For me day 4 and 5 were the most difficult emotionally. I felt surprisingly angry that I couldn’t comfort myself with food. Someone suggested to get enough fat and salt and both really helped. Good luck! Once you get through this part it really is much easier.

Congratulations on your losses! My husband and I have an occasional glass of red wine as well and still are losing at a good rate. Compared to what we used to drink, sticking to an occasional glass is kind of miraculous.

Happy Monday. Starting weight for this week is 122.85. YAH!! really starting to see and feel the difference now. Tried on some shorts the other day, as we are going to Raro in May for hubbies birthday. Well – 24 was a little too big and 22 fitted but a little snug. Let me just tell you bout the smile on my face for the rest of the day!! 🙂 Seeing as I started out at size 28, I was feeling pretty dam good about it all!
Onwards and downwards!!
KJ

I have the same questions. It is my understanding that this 8 week process in theory does reverse the insulin dependence so that our bodies are able to once again process fats and carbs normally, thus making the Mediterranean diet possible. (For those who haven’t been type 2 for a long time). I don’t know if I’m going to be able to do it though. I read about someone (in the book I think) who continued to take blood sugar readings while reintroducing some of the carbs and ultimately decided to just avoid them because of the resulting spike in blood sugar. It probably varies depending on how long you’ve been in imbalance? I’m planning to mostly continue with a low glycemic load, Mediterranean diet blend with the 5-2 plan.

Amazing achievement Mixnmatch. I’m sure you’ll be fine with maintenance. There are quite a few maintainers here who I’m sure will share the up and downs of maintaining. I always think the easier .. mmmm …. part is the losing it’s the maintaining that’s more difficult. Mind you if you have your wedding dress as a reminder of days gone by then that’s bound to be a help!

Good luck for your new journey.

Thanks so much to all of you for your posts and support here. It’s so encouraging to check in and read your tips and experiences! I wish I could “like” your posts because sometimes what you write resonates so much.

I’m feeling happy because my kids (young teens) are eating so much healthier now. They’re actually eating healthy vegetables and fish and soups and quinoa, etc. They still get to eat bread and carbs of course but they are eating a more Mediterranean style diet. We’ve transitioned our desserts into being more of a treat than an every day occurrence, as well as fast food, which we used to eat multiple times per week. I’ve been struggling to fix our diet for years but something about this diet and finally understanding how harmful sugar is, it’s working. I feel so relieved and thankful.

I weigh all the time, every day, even now i am quasi-maintaining. I will probably try to always weigh at least weekly, because all the yo-yo problems I had in the past started with me stopping weighing myself, and the studies appear to show that people who keep weighing themselves both lose more weight and keep it off better. On the other hand I am in a better place mentally to deal with a modest weight increase than I have ever been, since I now know exactly what to do to bring it down again, and approximately how long it will take. I intend to never go a stone above this weight without another round of 800 to bring it down again, so even when I return to a less strict way of eating after my birthday there is that safety net. I will be having the occasional ice cream or slice of full fat cake, but will balance that with intermittent fasts and low carb days from my new BSD toolbox.

I have just pulled my wedding dress out of the loft, and hung it up to see if the creases drop out. Size 14 says the handwritten label inside so it could be just a tad large on me now 😂 I’m not putting the weight back on so it fits better though! 😊

Hi Denis, take a look at Marks Daily Apple – it is a Primal living website which is also pretty much the same as the BSD in terms of low-carb, high fat/protein. There is also some excellent advice on gaining an ideal (for you) body composition through exercise and training. I became a Primal convert quite a while back and was delighted when MM’s research backed up what some people, up until then, thought was crazy!
Mark Sisson (the Mark in the Daily Apple), also has some really good, detailed advice on the carbs you should or should not be eating, depending on where you are with body-weight, fat levels, exercise etc,

Well done on your achievement – you should be really proud of yourself.
SSB X

Well done on losing a stone Doodle – this approach helps you to those goals much quicker than anything else I have tried. I have done the stone and the BMI change at the same time, but I hate the word ‘obese’ which was why that was the mini target rather than the stone. The next target is the next stone bracket and I am keeping going but considering not weighing until I get to my birthday. I think that approach will mean it is more about the way of life than the numbers on the scale, making it a permanent change rather than being a diet that stops when you reach a certain weight. Any thoughts on that approach would be welcomed as I do find the advice on here to be sound and based on common sense. Walking today has been a couple of pitiful dashes out with the dog – it is so bitterly cold that no amount of wrapping up keeps me warm.

Nope, just clarifying! I’m known in my GP practice as ‘the woman who refuses antibiotics’ – drugs are very much a last resort for me so you can imagine how keen I am to wave goodbye to Metformin! MKx

sorry M-K wasn’t criticising you, just passing on a few details. I too have taken antidepressants and they worked for me and for my sleep problems (not menopausal just an insomniac) my doctor gives me a very mild dose of anti-histamine which also helps with the diabetic skin irritation I suffer at night. I’m sure LindaA’s doctor will give her appropriate advice.

Oh yes, I’m with you there mixnmatch

Hi not giving up,
I started last Monday and am looking forward to weigh day tomorrow. I too have had a few shakes to get me started, I tend to have one at lunch time, I have yogurt and a few nuts for breakfast my main meal is normally chicken, fish or minced with veg l have about 8 stone to lose so am in this for the long run. I too could do with a buddy to keep me motivated.
Good luck and hope we all do well next week. All the best Sharon

I avoid the word diet myself, it seems to have some very negative connotations these days, with all the various ‘fad’ diets around. This is not a diet, it is a way of eating that I can live with for the rest of my (hopefully reasonably long) life, in good health and with occasional treats, even really sugary ones but now knowing that I have all the tools to get back to this if I need to. Weighing regularly will always be part of my life going forward, as will testing myself against some of my smallest clothes, I never want to let it get out of hand again, and 5 years down the line I want to be where I am now.

Google Trust me I’m a doctor. You should be able to see a link to the bbc website where’s Dr M has input for his programmes. There is a piece headed Are There Natural Alternatives to HRT, as well as the episodes, which may be helpful. It doesn’t last long but you could try putting pillow cases in the fridge and just laying on the top of your pillow. There’s also the chillow which is a cool pillow but not tried that, although I did take bottles of iced water. (In a sealed bag) to bed – reverse hot water bottle.

Hi SG. I did say that these were a kick ass antidepressant in my first post and that tbh I’d be the last person to take these in normal circumstances. But it was at the lowest of low doses and I hadn’t slept properly for months, wringing out bedding and nightwear even in winter, was totally desperate and had tried literally everything – herbal solutions, practical eg cotton nightwear and bedding, sleeping apart from (hot!) OH, tepid baths. This was six weeks of one very very low dose tablet and it meant I was ‘cured’, and I kept my job and my sanity because I could sleep at night and function in the day.
I did also suggest it as a final resort and simply to discuss the possibility. As it happens, Lynne’s said her symptoms aren’t as severe as mine were. In my experience menopause symptoms and solutions are HRT for years, or nothing, from a GP, and my own health issues aside, I wouldn’t touch that with a long pole. Women rarely discuss the severe problems they have because lots of people sail through with no bother and they feel pathetic. Two of my friends, both teachers, have given up their jobs last year because they’re embarrassed by brain fog and one has fallen asleep in class not once, but six or seven times and her GP told her it could go on for years, there’s nothing to be done and If she’s worried, she should retire. At 52. The other has such severe hot flushes she’s dripping on her desk in front of sniggering teenage boys and she can’t hack it anymore – she’s on HRT. What a waste.
I would never recommend or dismiss a course of medical action, but where something has worked incredibly well, and this absolutely did for me, I’d certainly share it. No side effects at all, not groggy on waking, just lovely uninterrupted sleep which carried on long after the drugs were finished. MK x

Hi Mixnmatch

Well done on you achievements, you should proud 🌟🌟🌟

It seems that things are constantly evolving for you and it occurs to me that you are achieving the true aim of any weight loss process ie it truly becomes your WOL as it fits you, rather than you fitting it.

(Please excuse me for avoiding the word diet. ..I just hate the way it has come to mean something short-term, with an end point where we stop, instead of meaning our WOL with a broad range of satisfying and healthy foods).

Well, I didn’t mean to rant on your parade here mnm …sorry, couldn’t resist the pun. …I really am happy for you😊

I am starting tomorrow also. I have done Atkins and the 5-2 diet but sugar is my biggest problem particularly in chocolate. I have only came across thE BSD today so having read some of the info I am pretty well sure this would be good for me. I have not ordered the book as yet but will, sometime in the future, financially it is not viable at the moment considering I have practically a library full of healthy diet books. Love mediteranean food but must watch portion sizes. If you would be happy to travel the road with me for a buddy, it might just work.
I am 67 yrs old and have 2st. to lose. I enjoy aquarobics, swimming and linedancing confessing that these have been introduced only recently, I do ..Hate… the gym.

Quite a few people have started with shakes like the original study and then quickly progressed to a more BSD real food plan after a few weeks. I personally hate most meal replacement shakes so never really considered it.

I’m restarting tomorrow! Good luck and shakes were used in the original Dr Roy Taylor study upon which MM based this diet. So if shakes work for you then go for it! Here’s to a successful 8 weeks!

Buckwheat flour has potential metabolism supporting properties because of the Sirtuin activators, so I occasionally forgive it for being so high in carbs and have my lovely chia and buckwheat porridge for breakfasts now I am basically on maintenance calories. It seems to be working as I am still losing weight even though I am increasing the carbs quite a lot, over 100g some days.

it’s not so much facial wrinkles but the turkey wattle neck that I cant seem to get rid of. I must do my face exercises every day but sometimes forget, could do them while I watch Lorraine in the morning. If anyone wants to know what they are please ask – they are from my Beverly Callard DVD Rapid Results. Personally at the age of 64 I don’t give a sh-t about my stomach, never was one for a bikini.

the aubergine lasagne was delicious (BSD recipe book page 146). A bit sloppy as the aubergine does not hold its shape like cardboard pasta sheets but the taste was great.

My personal preference is almond flour, as this is the lowest in carbs, but as Mixnmatch says, I tend not to look for alternatives to mimic the old options. I prefer to think outside the box and use completely different substitutes.

Well done on taking control and taking action now, before you have medical issues Rhi1990. Let us know what your results are – we all like the opportunity to celebrate.