I’ve been eating low carb @1200 calories using MFP for most of a year. The difference between MFP and the BSD, for me, is that I drop 400 calories of fat. I still eat quite a bit of fiber (30-40 grams most days).

Formally, the BSD doesn’t restrict carbs – they are to be considered side dishes, rather than the main event, and should be made up of high quality carbs (with lots of above ground veggies & fiber and few or no simple starches). Some of the recipes in the book are a bit too high carb for me – so I still count carbs and calories to make sure the higher carbs don’t mess with my blood glucose levels.

Hi everyone, I am pleased to say I am less stressed today!!
Lunch cheese and butterbean salad with dressing. Snack – apple and 5 peanuts. Dinner – courgette and bean bake, (we all loved this meal). Greek yogurt and blueberries. Quick walk this evening.
Felt a tad hungry this morning and felt a bit light headed, but drank some water and had a coffee and the feeling passed. Of course it could have been the stress!!! I had a mid afternoon snack which is unusual, but have been following a vegetarian diet so it could be having no meat, as it is the first time I’ve felt like this while being on the plan.
Hope all is well with you all xx

Yes, as long as it is not the pre-packaged processed meat with can contain pumped in sugars or cereals. If you roast it yourself or buy it from a supermarket rotisser section, or if you have bought chicken breast or thighs etc and cooked them yourself. I do sometimes buy cooked chicken breast from the cold meats section, as long as it looks like real chicken it should be okay. If I am wrong someone will come on and answer because I don’t live in England and in my supermarket you can see them being cooked.

That’s okay at least I know I am doing it right

I forgot to add, I’m going to stick to this ratio for the next few days and see if my energy levels remain high whilst exercising:

800 kcal Daily Calorie Intake
25 g Carbs (13%, 100 kcal)
90 g Protein (45%, 360 kcal)
38 g Fat (42%, 340 kcal)

Hi Igorasusual,

I changed the values as suggested, and the fat % is still coming out to be very low. Details below (based on carbs 50g, and using the recommended value for Protein):

800 kcal Daily Calorie Intake
50 g Carbs (25%, 200 kcal)
108 g Protein (54%, 432 kcal)
19 g Fat (21%, 168 kcal)

I’ll scan your posts to get a better insight in fat and carb ratios.

Thanks

Protein not FAR behind. ***** predictive text 🙁

Hi there!

Most people here try to keep carbs at 50g per day or under.

Try putting that in the site. It will recommend the protein necessary to maintain muscles (I always use the recommended middle figure as not very active or very inactive) then add calories (it may say too low, if so ignore) and it will calculate the fat.

I think the fat will come out c 60% roughly with protein not daw behind

If you search for my posts you will find some recent replies on something called – I think – fat content or similar.

Hope that helps 🙂

Yes, sadly it IS the largest figure 🙁

In that case, I count the biggest number on packaged food. But when I use a calculator my daily carbs are just one figure unless I go into every item one by one, guessing I am still using the higher figure. Just checked, for example oranges, 15.5 carbs of which 12.1 are sugars, 3.4 are dietary fibre – so yes, I use the top figure. of 15.5 – is that wrong, am cheating myself out of some grub

>I planned for about 10 days before starting

Thanks, I should do this but I am going to do day by day for now otherwise I will talk about it and not do it.

I am like the smoker standing outside the hypnotherapy clinic smoking 20 cigarettes in 10 minutes before he goes in for the treatment.

Tomorrow I have planned

Breakfast
Protein Shake

Lunch
Chicken Breast and Frozen Veg

Dinner
eggs and ham

Water and black coffee

I am taking it day by day tomorrow I will flick through the recipe book and choose Saturdays plan but will try to add more veg.

Hello!

I am new here and am planning and preparing for starting this diet in a couple of weeks. I looked over the existing topics and couldn’t find this answer anywhere. In some of the recipes he says to add 3 oz of chopped cooked chicken to other ingredients. Does this mean I can use any kind of chicken, such as rotisserie or roasted or grilled? I know it’s a silly question I just want to make sure I’m understanding how to prepare meals the right way.

Thanks for your help!

I planned for about 10 days before starting – grazing down the stuff not on the plan and shopping for the good stuff, with meal plans in place, not the same as the book but adapted to my own tastes and as a ‘home aloner’ allowing for the other portions later in the week etc.

In the end I didn’t stay with the fixed menu for more than 2 weeks but it gave structure at first, especially to my shopping trip (quick as just skip whole aisles).

I didn’t have donut type things in the house when planning – they entered but never survived 24 hours in my house! And cheesecake was my nemesis at times over past 8 wks. But still 2 st down. 2 more to go….

Agree with others that all the sugar in the one day before could be an intense detox effect, plan and start a week later with a gradual come down…. seems a good suggestion. And I say that as an impatient person….. planning can be your friend

Snoop I lost count! 🙂

I did think it would be better to do real food so I could get into good habits with food.

The meal replacement just makes things easier to start with, but I guess its harder later coming off the meal replacement shakes and going back onto food.

Hi,

Thanks for the advice. I used the calculator ( http://keto-calculator.ankerl.com/ ) to target a 40%,40%,20% (carbs, protein, fats)split, but the fats came out very low (80g, 80g, 18g) with a warning! Is this ratio incorrect for this diet?

To move the fats consumption into the healthy range (49g) and setting 60g for Protein, the Carbs value goes to 30g (15%, 30%, 55%).

I compared this to the last three days, using myfitnesspal, and these are numbers extrapolated:

Day – kcal (Carbs, Protein, Fats) – Exercise kcal
Day 1 – 840(74g, 64g, 21g) – 1098kcal
Day 2 – 1,375(139g, 65g, 56g) – 918kcal (I felt light-headed for most of the day)
Day 3 – 840 (66g, 80g, 28g) – no exercise
Day 4 – today

Apart from noticing that I cannot stick to 800kcal!, is my ratio of carbs to protein and fats incorrect? What should I be targeting to not feel light-headed after doing exercise?

My dad was /is total teapot – the dr told him to go on to caffeine free tea back when it was almost unheard of, because he was drinking so much tea. He had to learn to face teabags instead of loose tea for the first time. He would have a full pot even if only him and top it up to stew some more…. I used to joke that there were only 2 reasons why he would not have a pot on – asleep or out of the house! Unsurprisingly I have been able to make tea for as long as I can remember yet coffee was totally absent until my future brother in law was brought home. As a child I apparently refused tea right from the start, as a teenager I found coffee to be equally yuck.

As for ignoring work buffet – WOW! Pat yourself on the back. I can avoid what is not there, but cave in when I have it under my nose, such is my limited willpower….

That’s really interesting Igorasusual .

I’ve just checked a few packaged goods on Fatsecret , such as Nairns oatcakes, and the packet shows ‘available’ carbohydrates and the amount of those carbs that are sugar. In a separate heading it has the fibre content. Fatsecret shows the ‘available’ carbs as ‘carbs’ then subtracts the ‘fibre’ giving a ‘net ‘ figure!!! This is plainly wrong!!

Anybody using Fatsecret needs to be careful when including ‘manufactured’ foods. The carb value is the ‘net’ value.

Igorasusual do we count the net carb figure for fresh foods?

Hi. I’m on day 4. Going really well 1/2 stone down (I know probably just water), but my concern is that in comparison to normal , my fibre is very low. I track my food usually on My Fitness Pal so have continued. I’m not eating the quantity of veg that I usually eat. Still lots of variety and all the lower carb types. What have other people found? I usually add oat bran to my morning food but have stopped this due to the high carb content. Any thoughts?

Thanks Avila. I would like to cut back a bit on tea. I rarely drink coffee but I’m a proper tea pot! I’m waiting for the dramatic come down from no sugar (refined type, I’m still eating berries) but I’m amazed that it feels fine. I sometimes think that it’s more about where my head is when I’m trying to lose weight and this determines my success. I regularly exercise usually, so I’m just stepping it up a little. Managed to ignore a buffet today at a work training event, it took all my willpower!! Just ate my little box of food!

Although I have been around most of the other forums, mainly Welcome, I am starting my own first foray into BSD Fast 800 on Monday too, so will keep dropping in here to see how it is going. I have already lost 6 stone, with the last three being due to my discovery of the 5:2 version of this diet, although I have been working up to the full fast by progressing from 5:2 to 4:3 to 2:5 which is where I am at the moment. I am going away to Cornwall this weekend and will be eating (and drinking) whatever comes, but on Monday I will be joining the strict measurement club again. Best of luck with your new beginning on Monday. My mid term-goal is to get into the top end of my healthy weight bracket before Christmas.

Still going strong Babs, well done! Emphatic non diabetes is great! Hopefully you husbands numbers will also drop too.

I’m actually on holiday in Spain this week so alcohol intake has been higher than in recent months. BUT desserts, ice creams and sweet treats are still not really on the radar – I’ve definitely kicked the sweet tooth. My biggest pitfall this week has been bread, , but I’ll get back on track when we get back to U.K. This weekend.

Onwards and downwards!

Net carbs are total carbs less fibre.

In the UK the carbs shown on packaging ARE net carbs.

Net carbs are what we count.

Hope that helps 🙂

Me too.. Day 3.

Hello again. Good news on the first mini- weigh in – 2lb down after three days. Enough to keep me going anyway.

Fish and Mediterranean vegetables, from the new recipe book, tonight.

Not hungry. Rather thirsty, and I’m not doing enough to keep up with that.

Also, rather tired. I feel exhausted reading about 10,000 steps! Well done. Maybe tomorrow …
Good luck all x

Doordie … the final operation was just the hysterectomy … because my ovaries were already gone. They thought i had a tubal pregnancy so they took one tube and ovary out … but i got a post surgical infection and they ended up taking out the other ovary. Then i had the continuous painful period … so they did the hysterectomy.

I did fine. I’m actually still taking a low dose estrogen decades later — but i seldom remember to take the pill unless i’m hot flashing.

P.S. there are still old fossils around!!!

P.S.S. …. i still feel “randy”… but my sex life sucked the same before and after. I still appreciate** a good** book!! 🙂 🙂 🙂 even when i haven’t taken my estrogen!

Hi Plumptious,
What a tremendous achievement! I’ve just read this entire thread in total admiration. I’ve got an awful long way to go, but stories like yours, and especially your comments in your post earlier today, are a tremendous inspiration. Congratulations to you and your partner.

Hi Poppetini!!! ,,,, saw you in the other thread.

I realized yesterday that if i’m reaching for liquor or simple carbs … or just eating a ton … that there is something wrong and i had better figure out what it is and how to respond to the problem other than with food. Or just to acknowledge the problem and my feelings about it and figure out how to be at peace with it.

Hanks, hubby cook the red thai curry on Monday while I was at zumba class. It was really good, I had cauliflower rice and he had nothing with it, guess that is why he is doing well too, not diabetic or overweight but just developing a little tum.

Tonight I am making the lamb tagine.

Those are great ones …. especially love finding the silver linings.

Today i add

… had cheese omelette with bacon at mall restaurant after aquabics (no toast, no fries, no tomatoes) and the waitress just charged me for the cheese omelette plate …. FREE BACON!!! 🙂

Just carbs, not sure what net carbs are

Hi Shy,

Yup, Fatbloke is right, Bran Flakes are quite carby. Bananas too. And while nuts are good fats, watch out for the calories. Another really helpful poster on these threads – Igorasusual – has recommended this calculator to figure out your macros: http://keto-calculator.ankerl.com/ I hope it helps!

Hi Treelady, there are quite a few recipes on this website, plus more in the BSD diet book and recipe book that’s just come out. In my case, however, I cook my own recipes but adapt them to an overall 800 calories per day for me and then add beans, pasta, potatoes or rice for everyone else, or simply give them larger servings.

Congratulations on your anniversary. Hope you have a great weekend and a good start to next week. I found the early weight loss a big motivator to carry on, and there’s plenty of inspiration and support to be had on here.

I RESISTED CAKE! I still really want it. Nutella was involved. But no, I had a satsuma instead (a nicer one than the one from the bottom of my bag yesterday) 🙂

Mmmm hardboiled eggs, scrambled eggs, bacon……I want them all!!

Mmmm….I don’t think meal replacement would be very satisfying 🙁 Going down the real food route would better teach you what to eat, how to assess carb/sugar count, portion sizes etc. You can also learn to cook or improve cooking skills, try new recipes and so on.

“some” could be any number 🙂

Krysia must be great when clothes are too big! Looking forward to the day!!!

42 carbs is great sunshine-girl! Most people would be over the moon with that. I know it more than 30g but it’s still very acceptable and your net carbs will be less. Also 30 is just an arbitrary figure.

I’m sure that this question has probably been answered a hundred times but do we count carbs or net carbs? I just count carbs.

Dear All,
just a quick email to say that I will be starting the BSD on Monday and I am quite nervous about it. I am edging towards 13 stone and want to get back down into the 11 stone somethings and winter time is when I put on weight before losing a bit in the spring / summer again.

I love anything sugary and carb loaded (cakes, biscuits, buns) and I am not sure how I will get through the first week with out those. I have read some of the other helpful posts and will try out all the tips – so fingers crossed.

My other half is gluten intolerant but has an extremely physical job as a tree surgeon and so doesn’t need to lose weight, but I do all the cooking for both of us. If any one can provide hearty filling autumn / winter recipes that would suit us both that would be fab, as I really don’t fancy cooking his and hers meals every day.

Anyway, it’s our 7th wedding anniversary this weekend, and we are away for a dinner, bed and breakfast break in a lovely hotel down on Exmoor, hence the choice to start on Monday.

Looking forward to getting through this journey with you all,

all the best
Bt

I used to take a hard boiled egg to work to eat, and then a colleague started too, no one complained about the smell- well, not to me anyway!

Hello. So 3 stones is 42 lbs I believe. Did you lose that in the first 8 weeks? Do u mind me asking your starting weight? I am on day 2 of my first 8 weeks. I have a 100 lbs to lose. Would love those kind of results as well! Great job!!!

Hi sunshine-girl 4lbs isn’t really too much!!
Sure you’ll be able to do that before mid October!

I am just starting out so no expert but I do know that Bran Flakes have a load of sugar in them.

I do not have too much really some doughnuts, yoghurts, cheesecake and chocolate snack bars.

Just working out if I am going to do the meal replacement or real food.

Crikey, Chris, how much sweet stuff have you got in the house? If you’ve got a lot, I’m not sure eating all of it in one day is a good idea. If you really can’t bear to chuck it out, why not have a few days lead in to the diet, gradually reducing the amount of sugary stuff and carbs to a point where you have none left in the house and you are ready to cut the calories? Your body will be struggling if you put loads of sugar in it all in one go.

Best of luck with the diet in any case. You’d be surprised how quickly you can lose the sugar craving.

Hi Babs,
I’ve just read this thread and just wanted to say congratulations to you and your husband. What a fantastic outcome. That “emphatically no” must have given you a tremendous sense of achievement and pride. Looking forward to reading more of your posts.

Thanks everyone for your feedback.

> Have wonderful images of you eating up all the sweet stuff in the cupboards!

It is not pretty I can tell you!

> You’re going to have one hell of a comedown!

So true tomorrow I am going to be such a bundle of fun, good job I am working from home. :O)

Will keep you all updated.

Cheers

FB

Welcome Purplespice!

I am also insulin resistant and find losing weight incredibly difficult. I started this plan a couple of weeks ago and lost about 3lbs in one week (before putting it all back on again when I went away and didn’t follow the diet at all!). I’m restarting this week with a much more determined attitude. As Snoop says, these forums are amazing for support, inspiration, ideas, recipes and more. You can search them using the little box in the top right hand corner of the screen if there is something specific you want to find out about. If I may, my main advice would be:

Prepare, prepare and prepare! Write shopping lists, plan meals, scope out restaurant menus before you go. This will keep you on the straight and narrow!
Drink water. Lots and lots of water. Still or sparkling. Hyrdration is key but the water will also flush out nasties and help you to feel full.
Don’t beat yourself up if you fall of the wagon in the early days (or even later on). You are learning and finding your feet. If you succumb to something you shouldn’t, note why that might have happened but then forget about it and make sure you make a better choice next time.
Fat is your friend! This one is the weirdest one to get used to, I think. But go for full fat cream and yoghurt, use proper butter and olive oil, use avocados and nuts. This will really help with satiety and keep you from turning to carbs.

You’ve got this! Keep us posted 🙂

Well, wish me luck, ladies… I’m cleaning up the place, finishing a workout, getting my ca-ca together, and I’ll be off to see the new gynie! *insert anxious sigh* Yankee docs make me a bit nervous. I’ve had a couple of mean/irritable ones, and one weird one…

***Horrible true, ( swear to god, or whatever passes as such ), story : I was newly married, and had gone to see the gynie for a possible yeast infection. He was old as dirt, and grouchy as a grizzly. He fussed at me for not douching, ( I have chemical sensitivities – don’t even wear make up, or perfume ), and told me that I needed to keep it “finger-licking good” at all times :-O Then, called both my husband, ( he had brought me to the appointment ), and I into his office, and proceeded to talk directly to my husband, and hand him the scripts!!! I felt like a sick bitch, that had been off to the vet :-< ( This was back in the 80’s, so no, they hopefully don’t do stuff like that anymore! ) Still, it was an “experience”, to say the least.

Now that would cause a reaction- the smell of bacon! It’s making me hungry thinking about it!!

Hello again Pamela,

I don’t think making m/wave scrambled eggs smells too eggy! But if there is an aroma in your office just open the window 😉 Once people see you losing weight with your new way of eating they’ll be begging for them too! I forgot to say in my last post that if you fancy something to go with your eggs you can also do bacon in the microwave. Do it on a plate with some kitchen roll on top and it should come out nice and crispy!