Hi Neddsmum,
ask away – there are lots of people who will be happy to help!
Protein – 40-45g per day is the recommended amount of protein for a woman. You should also be targeting 5 potions of fruit and veg a day at 80g per portion. Like you, I filled up with carbs and a quick meal was a large bowl of pasta with oil and herbs or worse still, tomato sauces out of a jar. You will likely need 60g carbs so you can get the protein from nuts, seeds and veg – but if you are good at cooking soya products like tofu – they are a quick protein hit with minimal carbs and a good amount of fat that helps keep you feeling full.
It is easier if you use some kind of app to monitor your foods, but a spreadsheet or paper will do.
Weighing everything is the most important first step followed by recording it. It is tedious, but it does slow you down getting at food it you are weakening :-).
For the chocolate – so long as it is part of your 800 cals per day, then fine, but I would suggest you cut it down to one square. I had been having a cup of cocoa (85%) for breakfast and supper for about a year and did not want to stop that, it was 5g cocoa powder and boiling water so that was 17cals, 1g protein, 1g fat and .5 carb morning and night from my daily allowance. At the end of the day you need to be retraining yourself for the future, and if a square of chocolate stops you going for other things then fine – it is part of a Mediterranean diet anyway!
Oats – hmmmm, well that is more contentious. I’ve written a few times on that one (https://thebloodsugardiet.com/forums/topic/breakfast-guidance-please/#post-21083). Most importantly – if you want to eat oats, use rolled or steelcut oats not processed. Also – use in moderation it is good carbs, but not that slow to release carbs. If you are diabetic, then you need to test if they make your blood sugars spike. Some people can tolerate them, others cannot.
Personally, I avoided them but am now reintroducing them with oat cakes.
For snacks – have you seen ITSU seaweed ‘crisps’? Slices of seaweed and salt. My favourite is wasabi flavours. It does not say suitable for vegans on the label so you would need to check the contents yourself. 22 cals per packet and 2g protein. You can get them at Sainsbury’s and Waitrose.
hope that helps

I can skip breakfast too … usually did when i was working … usually get hungry by morning coffee break. Usually had a small snack … maybe a banana and then a good lunch. Gotta be careful with the bananas.
I sometimes had an apple … pealed, cored, and cut up … seemed like a real treat. Loved that better than trying to eat it whole …. but then again i have dentures 🙂 🙂
More liquids definitely!
Have fun today!!

First half stone off! 👍

Thank you so much for your reply.

Less headachy this afternoon as been consciously drinking more water.

Hope you don’t mind but I have a few more questions…

Can I eat dark 85% choc. (4 chunks a day!) ?

Are porridge oats acceptable?

How much protein should I be consuming? Finding it hard as a vegan. I was obviously ‘filling up’ on carbs before starting this.

More positive today…I’m 1.75 days through! And haven’t reached for a biscuit or crisp. Happy days.

Brilliant results, quinnt. Congratulations! You must be really pleased to see the effects. Hope the blood test results are positive too.

Hi Gymgirl51, I don’t think of it as self-sabotage — you are not your own worst enemy — it is a powerful biological system that drives us, combined with a lifetime of habits and food choices. Your body is frustrated that it doesn’t have the old flow of sugars and easily-digested carbs — even if all that was killing you. And your brain is frustrated that it’s old comfort system (eating sugar) isn’t available any more. Your choice to start this diet and struggle through the days is already changing your body and mind but it takes a bit of time for it all to catch up. Don’t despair and don’t think that you self-sabotaged — just start again and again and again — you are going to surprise yourself one day soon when those treats just look kind of boring and you prefer to wait for a healthy meal coming up.

Snoop, maybe I got it the wrong way round, make you salivate, but it was all in French so I might have lost track (of the most important part) or maybe I just stopped listening. The guy said he was an hypnotist.

Heya Stabber — bread is for dessert — ha ha no seriously, I now eat a bit (1/4 slice) of bread with butter as a treat! It’s better than cake when you have not eaten bread for six months! Reached goals and am on maintenance). You will find it faster and easier to go cold turkey on the bread front. And, as a bonus, when you do eat a bit, it will be an amazing experience. Make sure you eat fantastic quality artisanal bread — don’t waste calories on that pre-sliced rot.

We all have slips and blips. The secret is to not waste time and energy making ourselves feel bad about it, which is likely to make us really miserable and turn to comfort foods. Just refocus, move on, get back on track and push ahead with what you were doing before. The BSD is a fantastically forgiving way to lose and control weight and my bet is, you will see remarkably little damage from this one slip up.
So, forgive yourself for being human and get back to the BSD and exercise and let us know how you get on.

Yup GG! I do!
The age old question..why DO we self sabotage? I think its coz we just sometimes think,
“oh sod it..its there,i want it,i can eat it! I can do what i like! And no one can stop me!”
Just a bit of rebellion. We always regret it later tho dont we!
But i have to say…mmmmmm…Thorntons choccos..pretty damn irresistible! Who can blame you.
Just move on from it…my friends mum has an oddly comforting saying,” while you were eating that,you were eating nothing else! “😄😄😄😄😄 kinda makes no sense and complete sense! X

End of week 6 – 1.2 kg off – Total 12.4 – weight now 111.6
End of week 7 – 1.4 kg off – Total 13.8 – weight now 110.2
End of week 8 – 1.7 kg off – Total 15.5 – weight now 109.5

FBS are now under 6. Most weeks walking over 8 miles. Claudication pain is still there but comes later and doesn’t last as long.

Now into size 38 trousers. Blood test yesterday so will be interested in the results.

Been good all morning then the ‘ Thorntons continentals ‘called me I now have to work twice as hard at the gym and my holiday is 5 days away!!!! Does anyone else have self sabotage days ?

Hi SaraMck, thanks for asking! I’m sorry I missed your message. Well, it’s a month on, I’ve not strayed too far from plan, but, life happens and some (more) prosecco has also crept in. Unfortunately the work drama has not abated, so I’m looking for something new. It’s taken its toll on me though, and I feel myself getting more and more down every day. Tomorrow my partner is back from his latest 2 week stint away, and hopefully with his support things will look up.

The good news is that by blood sugar is much much better than it was, generally sitting in the 4’s & 5’s. I’ve lost 6.5kg which is approximately 5.7% of my bodyweight. I’m almost halfway through week 4 and I’m positive that not only can I make it through to the end of 8 weeks, but I can keep on with this way of eating.

Hope you’re doing well and have recovered from your op.

Thank you SunnyB 🙋

Welcome tattiescone, it’s tough at times for sure. A lot of what you’ve said sounds like me, ‘cept I dont like running, hurts too much. I’m in my second week and lost 2.5kgs, I did eat over my calorie limit, (way less than I used to eat tho) I’m blaming stress at work for over eating, but I did also get loads of exercise at work, up and down stairs by the gazillion. The main thing is you’re starting the BSD. This week I will try harder and stick to the 800 cals. It works. All the best. X

Hi topcac

Migraine is miserable, but was most likely triggered of by not eating regularly, as you may already know, if you have a lot of migraines, but on this plan you do need to drink at least 3 litres and add some salt to your food, your body will be excreting a lot of both, and as you are eating clean not salty food,, you most likely are deficient. So just sprinkle a little on your food. Water and salt is all you need to counteract the carb withdrawal. Occasionally for some this can go on for a week or so, so just plan your meals so you are not hungry, drink, add salt, and wait for the delightful results. Keep us posted, in a month you will be amazed with yourself.
Regards Jan 😊

Just see that there is going to be a new two-parter on BBC1, called The Doctor Who Gave Up Drug. Think this one could be worth checking out Trelawny.

Great to see that you are feeling more positive now sunshine-girl and that you have formulated a way that you can live with the BSD. It is definitely a lifestyle, not a diet and so we each have to formulate how we can make it work for us.
So glad you are feeling you can now put this tread to bed and move on now sunshine-girl – as someone else says, ‘onwards and downwards’.

Well done Sandie! Keep going and keep us posted.

Yes Nedds mum, the headaches is most probably carb withdrawal and is very common early on. Don’t be afraid to take some painkillers if you need to and be assured that this phase will pass and you will start to feel fit and vital, instead of grumpy and headachy.
Sure you will manage to stay the course, use the forum for advise and support and it will help to buoy you up when the going gets tough.
Good luck!

So agree with you on pharmaceutical companies Trelawny, corporate business has nothing to do with healthy living. Curing people s ills is not in the interest of their bank balance, so treating symptoms is most often pretty much the best they do. And sadly all too often, doctors go for diagnosis by prescription, rather then truly investigating a problem and finding the best solution. So we do need to take control and do the best for ourselves that we can.

Funny thing. Got overly concerned about the plateau. Weight dropped below plateau but sugar went up. last two days fasting is really high. the battle is still on.

Hi Amandah70 – I tend to eat when hungry too and find that not my appetite is almost non-existent, howeverI do try to have something at least morning and evening, whether I feel a need or not. Dropping cals too low for too long can be counter productive, as it puts the body into starvation mode, so do try to hit the 800 as often as you can .

hI topcac

Hope you feel better today. I managed to stick to the plan yesterday, it was a bit rough but I did it!
I have had a pounding headache all day yesterday and today tho. I am drinking loads and just hope it will pass as my body gets used to the new diet. 🙁

Hi topcac – feeling rough and headaches are common early on, it’s your body’s way of protesting the withdrawal of carbs. It will pass and meanwhile, don’t be afraid to take painkillers if you need to. You will soon be feeling fitter, more vital physically and mentally and more energised than you have for some considerable time, so do your best not to give in to the demand for carbs.
Be gentle with yourself while you are feeling grim, if you need to rest, rest and don’t worry right now about the exercise thing, it will come.

Hi Yowzer – having done ten weeks away early this year, with just ketostix to tell me how I was doing and it not turning into a disaster, I feel quite comfortable about this break. Have ordered an extra supply of ketostix, so I’ll be ready to roll.
HavingK been on the programme for so long now, I kind of have a fair measure of what I can and can’t get away with and to be honest, my attitude to food/drink and my appetite has changed so much now, I’m not nearly as fearful as I was before, of not having that tight control, measuring and quantifying everything before I consume it.
That’s not to say I’m not going to do that again in November, but for now, I feel comfortable backing off a bit and only dropping a little or nothing each week for this more relaxed period.
Have achieved the lions share of my aimed for loss and although I still have an ultimate goal, I’m happy to get there at a more leisurely pace.
Will catch up and post when I can, but it will get more sporadic after tomorrow.

HI Susieb – well done on making yourself accountable and on the start of your journey. I hope you find your online ‘diary’ useful – it sounds like a great idea and one that I might pinch (since I only started yesterday). I agree that making meals simple to start with is a great idea and will keep you focussed on the job in hand, rather than having to go shopping everyday because the meals you planned were so complicated that you forgot to buy half the ingredients – yes…I’m talking about me – D’OH – good luck and I look forward to your posts!

Yowzer49 – you’ve done amazingly well btw – you shall be my inspiration 🙂

Hey morning all – day two and things did not go at all well last night – around 11am I started with a headache. By the time I got home I had a full blown migraine but thought it might be lack of food so had a lovely chicken and asparagus salad for dinner – unfortunately I saw it all again less than an hour later (waste of calories!) and didn’t get rid of the headache until about 5am – anyone else feel this rough on days 1/2? On a positive note I haven’t felt hungry at all!

I started yesterday too and am using recipes from the book – last night however, I got home from work with a pounding headache and threw up my dinner (what a waste of calories!) and had to take myself off to bed and didn’t get rid of the headache until 5am! – anyone else feeling really rough?

That’s a weird one. Even thinking about lemon juice makes most people salivate and tasting it certainly does (http://www.bbc.co.uk/science/humanbody/mind/articles/personalityandindividuality/lemons.shtml). I reckon a dentist must have come up with this one to drum up business from all those people losing the enamel on their teeth!

Hi yes I’m still here, I have been keeping a low profile as was off it over the weekend due to a family party. I started again yesterday morning but didn’t end up having anything to eat until 4.30pm as was busy, started the same way this morning as travelling today so just managed to pick up a low calorie yogurt – I do find if I don’t eat I don’t get hungry! Not sure if that’s healthy or not, I am drinking lots though as so hot yesterday and today xx

I received an email today from a diet called 1,2,3 you can do it. It told you to cut a lemon in half and rub half of it over your teeth and tongue. Apparently this reduces saliva in your mouth which make you want food (pavlov and his dog theory) then you have to chant for 10 minutes twice a day, using self hypnosis. Hey, don’t knock it if you haven’t tried it, so to speak, who would have believed the BSD before trying it. Whatever floats your boat.

Well, I have put my weight on the weigh in thread and I am putting it here too. With a bit of a giggle, I have LOST 0.2 kg. Yipee, it is a loss, and considering my wobble last week I am very pleased. I am also pleased that I now weigh 75 kg, a nice round figure – a bit like mine.

Verano, you say you don’t know what the numbers mean. Anything between 4.5 and 6.5 is an acceptable reading. Doctors don’t like you under the 4.5 but on this diet maybe it is okay to be 4.0 but below 3.5 is getting close to hypo. Over 6.5 up to 7.5 is still in the okay but watch it range. Over 7.5 and you are getting quite high. Considering I was 10.5 when I started this diet puts the numbers into perspective.

Here I am again with a happier post at last!
I git the blood results today – no iron deficiency. However I was pre-diabetic with an HBA1C reading of 43 when I started in June. I did 4 weeks solid of the diet then 5:2 and have lost 19lbs to date. My blood sugar reading today was NORMAL – 38! I am delighted and just wanted to share it with you as another piece of hard evidence of the efficacy of this diet. I have a question – how good is 38? Is there a ‘best’ reading – I know it is great but should I be looking to improve it?
Thanks all you experts
Jill

Thanks SunnyB will have a look when I get home.

I kind of went over today. Ended up having lunch out, Dahl and tofu, some pork/ fennel sausage roll (took the pastry off), and then brown rice crackers and lots of calorific cashew nut dip so skipping dinner and just had Greek yoghurt and blueberries. Def way over calorie but at least good foods. Good luck liro with yr friends business. Well done on 3.6k. I wonder if Amandah is still about.

Hi Yowzer

No haven’t seen it think it’s on BBC3 tonight but think they said it would be on iplayer from 10.30 this morning!!

Hi Susieb, welcome to the losers club it is worth the effort. If you are worried about muscle loss then try to do some strengthening exercises, if you have the book they are in there. If not I can give you a routine that takes 10 minutes every other day. Also keep the fats up in your diet, it protects your muscles and prevents loss of ketones (others on here will tell you more on that), don’t be afraid of the good fats they will also boost your weight loss. Good luck and keep posting.

Hi, all.
I’ve been dipping in and out of these forums for months but with only short-term attempts at the BSD. It is too easy to slip into the shadows and quietly return to old habits – so this time I have felt the need to start my own thread that I can write in daily to keep me motivated and accountable. If, in a few weeks down the line, any newbies come across this thread and they can see my updates and see what works for me (or not), hopefully it will be of some use to them.

This time I’m going to keep things as simple as possible. During my working week I will just alternate 2 choices of breakfasts, lunches and dinners, and try new dinner recipes on my days off. That way I can plan ahead weekly on MyFitnessPal and check macros – and repeat the following week so it doesn’t take up so much time.

I am aiming for <50g carbs and about 65g protein. I am worried about muscle loss so I will record my fat/muscle % too to see what happens.
I plan to walk 10,000 steps per day and do bodyweight toning exercises 3 x times per week.

I’m 52 and 5’5”. I need to lose 44lb to get to my target weight of 9st 12lbs and a BMI of 23

I don’t have Diabetes but do have a huge belly due to my sedentary lifestyle/job and too much wine. My blood results were always in the normal range but this summer my blood pressure and cholesterol were both increased. This is my ticking time bomb and my motivation for change…

STARTING STATS
Week 1
13th September 2016
Weight: 181.6lbs (12st.13.5)
BMI: 30.2
Fat % 44.6
Muscle % 23.8
Navel: 43” (eeek!!!)

I will update tonight!

Hi SUNNY! I knew there were good things happening for you and i remember now – the wedding and the holiday!
Isnt it fab to have exciting things to look forward to?!
I Like that you seem fairly laid back about the break and just plan to be careful foodwise,then right back onto the bus soon as you return 👍🏻 X

Welcome djillum…..if you have other complications I would def seek advice from a doc. This is def not a low fat diet.

Lucy Jane…2kg is still great, and with that plus another kg a week you will be looking at 8 to 10kg in 8 weeks…wow!…..I went to the shops and picked up two 5 kg bags of potatoes today….man I can’t believe I am carrying 6 of those around all the time!…..to have two gone your body is going to feel great.

I went over again today, prob about 1100 due to stress eating….but nothing unhealthy and no carbs so am pretty happy with that level of consciousness. Tough few weeks ahead as I am taking over running my friends business while she in hospital….but determined to stick it out as best I can….big reality check.

Down to 112.3kg this morn. So 3.7kg down for day 8. I am def not one to weigh once a week!

Unfortunately money talks very loudly in our world, same with the pharmaceutical companies! Peoples health is of little importance, it’s all about the bank balance!! Fortunately now people are realising that good health starts at home, not the doctors surgery. Let’s hope the growth of true healthy advice continues, more people need to be aware, there is a whole generation out there that need to be educated. We know it isn’t easy, but we are all works in progress, on a huge learning curve.
But Natalie, I hope your surgery gives great relief to your problems. Please keep us informed xx
Today is the beginning of my week 3. So far 10 and a quarter pounds lost. Feeling in a good mood (but I have got a week off work!!). In control of meals, long may that last, and enjoying planning and preparing meals once again. Don’t feel as tired either, so all good so far.
So pleased you are doing so well Wendyq. I know what you mean about greek yogurt it is just so scrummy.
Glad everyone is doing so well. xx

Well done SUNNY.what a satisfying feeling getting back into a dress that you enjoy wearing and that you know looks good!
And i agree,ilove the drama of a storm,its exhilarating! X

Just a nursing joke, when we were out off duty my name was Melina Stool. Funny but there is a Rue de Melina just in our village. It always makes me smile. For non nurses, google.

Langerhans I hope you are feeling better. Sometimes it is the psychological damage that is hardest to bear. I hope you are getting talking therapy. Think of all the good you do and forget about the sh-t you have to put up with. Your Islets will get better, just jump into the BSD when you feel ready.

Hey Yowser, yes it’s going okay. Has been a bit slow, but in all honesty, I have taken my eye off the ball over the last couple of weeks, so an average loss of half a pound per week is fine. I have six weeks of non-observance coming up, with a wedding in Edinburgh at the end of this week and then five weeks in Turkey. Will be sticking as closely as I can to the BSD principles, but not expecting to lose anything between now and beginning of November. However, I will be back on the BSD bus as of the 2nd November and back to strictly counting cals and carbs, in the hope of getting down to 9st by Christmas.
I know what you mean about so much to read, it all gets a bit scrambled in the head doesn’t it? It’s great to draw inspiration and support from the forum though and I always appreciate the interaction with fellow BSDers, which gives me a boost and helps me stick with it – especially when things are getting a bit shaky.
Hope things continue to go well for you too. I will only be reading and posting sporadically over the next six weeks, but I’ll still be keeping the faith and hoping everyone is achieving great things.

I am going in to get my gallbladder removed in a couple of weeks and spoke to the specialist about the plan yesterday, she felt that it was not so much the weight loss that triggered the attack as the increase in veg with very strong pigmentation, i.e. peppers, tomatoes, etc. Apparently that is what she thinks causes the reaction to the med diet, as she has seen similar reactions when people follow the plan but not the low calorie count. Sticking to the small calorie count but being very boring about the veg and it has really died down. Would love to see some proper studies about this though

HI All,
I haven’t been posting but have been keeping an eye on progress to keep me motivated. THe reason why I didn’t post was from the end of week 2 until yesterday (half way through week 4) I didn’t loose anything, although I could see a difference and feel it in my clothes. When I weighed in yesterday I had actually lost another 3.5 lbs. Apparently its not unusual to go for a week with no change on the scales so don’t be disheartened! Almost a stone off in 4 weeks, delighted.

Having had a wobble last week and a few days off the plan (though still eating low cal, low carb) I have lost .2 of a kilo. I don’t quite know how to register this on my chart as it it less than quarter of a pound. But I have reached 75 kg, a nice round number. Looking forward to seeing the 5 (as in 75) disappear and become a 4.

When I say ‘off the plan’ I mean wine was involved.