Hello everyone, I’ve been feeling a little bit under the weather the last couple of days. Ok, a lot under the weather. Nothing I can put my finger on but it’s wiped me out completely, which is unlike me, because I’m like the Duracell Bunny usually 😉

Well done (and welcome back) Mix n Match and Yowzer on your great weight losses!

Smp – we’re here for you, sorry to hear you’re struggling at the mo, it happens. You know this works and things can be undone relatively quickly. Chin up chook.

Frog – touch wood it’s been ok this week… weather has been a bit patchy and I’ve been a bit bleugh so it looks like nothing will be done on coastal path this week. Again. It’s ok, I’ve been waiting about ten years to do it… I know once we start on it, it will get done, but it’s just making that start. This week has been chock full of appointments too, haircuts, dentist, physio, consultants and my son had his check after breaking his arm earlier this year. Next week not faring much better, nor the week after. And a mammoth trek to Norwich. Yikes.

Day 4

Bfast – rhubard & greek yoghurt
Lunch – 2 oopsie bread and a mackerel salad
Dinner _ a bratwurst sausage with green veg

Am really enjoying the taste of food

My waking BG was 4.8 and I have never seen that figure before so something works!!

Well done Tokyo, wonderful news 🙂

And a big well done to you too Yowzer, bet you’re thrilled 🙂

Humm … that’s a puzzler. Have had a look at the carbs in both red peppers and tomatoes and tomatoes come in at less, although they are slightly higher in calories, but only by about 8 cals per 100g. There isn’t really anything comparable with avocado though. My suggestion would be to opt for a dish that doesn’t involve this ingredient instead. It is not mandatory to stick to the meal plan, so you can make something different as long as you work out the calories, preferably to be within the 800.

My unintended consequence is the reduction in my time spent food shopping now.
Has anyone else noticed just how much of the supermarket is ‘off limits’?
I even walk past some aisles now (mostly the ones that used to be my favourites….)
It also means I’m spending much less too.

Thank you Igorasusual – that’s really helpful 🙂 x

I lost seven pounds this week, week five. I think it’s a guilt gift from the Olympian deities for jerking me around so cruelly on week four.

Help please. I and OH we’re not going to follow the 8 week diet plan until beginning of October but following the cancellation of an expected get together we are going to have a go at it from Monday. The only problem is that OH does not like Red Peppers or Avocados. Can anyone suggest alternatives so I can help his stay the distance. I was thinking of Beef Tomatoes instead on the Red Peppers but would welcome any suggestions.

You shouldn’t add in any extra ‘exercise’ calories to your 800. So if you do exercise, you are getting more help in losing weight.

The only exception to this is if you are doing extreme exercise – long runs or bike rides – and feel weak, in which case you should perhaps look at your calorie intake for the day.

Hope this helps! 🙂

Good thoughts Frog. At some point the novelty wears off a little and we all need something to keep us going. I find mini goals helpful for keeping me making all the good choices I need to make. One day at a time, one meal at a time, one challenge at a time. It feels good to get through just one day, so take the time to enjoy the accomplishment in each little thing you do. I have needed distractions from food and dieting since starting so I don’t go mad waiting to be thinner and missing my old comforts of food. Being busy with my family and looking for ways to care for people around me helps fill the time. I’ve been a lot more productive lately! Good to see that resolve in you!

The psyllium husk has not really worked for me. i have tried it earlier.

I am trying to eat more vegetables.

I have to idea what inulin is but am going to research it now.

thanks for the info.

I mean – if you run and burn off 200 calories for example – do you replace those or stick to 800 still? Sorry if I’ve repeated or missed this?

Thanks I will keep you posted, I have been preparing to do this for some time, just had to get a slot, where weddings, birthdays were out of the way.

Thanks for the recipe. Garam masala is excellent to use if you are not afraid of a little spice in your life! Coriander Cumin are two more I use vigorously. Good your son got well quickly.

Time to go window shopping at Century 21 near the World Trade Center. Browse now buy 50 pounds loss later. Men should always hold their wife’s hand when shopping in such department stores. Not for affection…… For making sure your credit cards do not get maxed out! 🙂

So terrible all the good stores are gone in NYC and US:
SYMS
DAFFY’S
Filene’S BASEMENT

Maybe Mens Wearhouse is next. They also own Jos A Bank.

Lots of supermarkets sell pre-blitzed cauliflower if no food processor – or you’re in a rush.
Like any supermarket veg chopped tiny (courgetti, spiralised butternut squash, etc), I’d recommend using it quickly – because it’s cut so small, it doesn’t have quite such a long shelf life as whole vegetables. I’m not sure if they freeze, either the whole packet or in portions – never enough space in my freezer to try it out!
I have spiralised courgette in lots of my salads now – not something I’d tried pre-BSD.

Hi Sumo

Great reply from SunnyB. The only things I would add are

MEASURE – with a tape if you can, or with garments or a belt. Quite often your body shape changes when the weight stays level.
WEIGH – do check weights of food you’re cooking, it takes just a bit of practice to assess how much you’re eating
CHECK NUTRITION – try and get an app (I use MyFitnessPal but there are many others) which are free, and let you look up nutritional contents of things (often very surprising) and record your meals and also plan ahead which is really helpful
KEEP CARBS LOW – keep an eye on the carbs as well as the calories, as if you can keep carbs low that does seem to help the majority of people with both weight and blood sugar reductions. Under 50g a day is what a lot of people try and do.
DRINK – drink drink drink drink drink. And then drink. Washes the fat away and sometimes makes you stop thinking about eating.
TAKE EVERY DAY AT A TIME – 8 weeks isn’t long but can seem a lifetime when you’re in it, so just do a day at a time.

Also, add a little more salt to your diet because you are flushing away sodium as well as fat, and this can leave you a bit lightheaded. You can use salt, or drink miso soup, or perhaps have a stock cube in boiling water as a drink.

oh, and I forgot

CHECK IN HERE FOR ANY ADVICE OR HELP OR SUPPORT YOU NEED – the SEARCH box top right gives you access to loads of posts from loads of people who’ve done the whole thing and got the T shirt. 🙂

Good luck!

Hi Sumo
Great that you are taking the BSD step towards changing your life. In the first few days, some people struggle to get the calories down to the 800 mark, don’t panic too much if this is the case, it will come with practice. Remember this is a marathon, not a sprint, so the whole calorie thing will balance out over the long term.

You might also get a variety of carb withdrawal symptoms – headaches, dizziness, hunger pangs, feeling cold. These all happen as the body’s way of crying out for the carbs it’s been used to. It’s fine to take painkillers for any headaches; make sure you are drinking enough and include fat in your meals, as this helps you to feel full and stay that way for longer. Use a few nuts, a cube of cheese or a small portion of full fat yogurt if you have to have a snack, rather than resort to the dreaded carbs.

Be kind to yourself, especially in the early days as your body adjusts to the new regime. And you can expect to lose weight and inches!! Will look forward to hearing your progress soon. Shout out if you need advise or support, ‘cos there are lots of great people on the forum, who will step up and offer wisdom and encouragement.

Read the book, spoke to GP, now getting set to start the 8 weeks on Saturday, what can I expect for the first few days/weeks?

I’ve been on a plateau for ages, after initially being very pleased with my weight loss – I have got more and more lax though (and had the odd binge!)
So my mini goal is 4 weeks of under 30g of carbs a day, and no exceeding the 800 calorie ceiling.
And no ‘sit on the sofa’ and not get active days – AT ALL!!!

Hi Sunny – I might look out for the fibre boost thing – even though I’m eating lots of vegetables, I’m getting a lot less fibre than I used to because I used to eat loads of bread with nuts and seeds. I have had psyllium husks in the past, but abhor the texture, so I’ve avoided going down that route!

If you don’t have an app, register on line with http://www.sparkpeople.com and go into nutrition, type in what you are eating under ‘search’ and it will come up with lots of varieties. Type in the amount then click on ‘nutritional information’ to find out the calories, carbs, fat etc.

Kwiskot
with the milk, either work out what think you use daily on average, and log that as a daily food.
OR
Measure what you think that you use into a jug or separate bottle, add that quantity to your food log. What you don’t use can be added to your allowance the next day.

If you drink tea away from home a lot, remember to include that too.
Maybe work out what you have in an average cup (by measuring at home), and keep track that way.

Hi Kiwiscot

I’m not sure what oats you are using, but if I use My Finess Pal, the nutrition of your porridge comes out as follows:

Oats 40g 156 calories, 27g carbs, 3g fat, 7g protein, no sodium or sugar
Fresh skim milk 100ml 35 calories, 5g carbs, 0g fat, 4g protein, no sodium, 5g sugar
Raspberries 8 berries 15 calories, 3g carbs, 0g fat, 0g protein, no sodium 2g sugar

So your breakfast is a grand total of 206 calories, 35g carbs, 3g fat, 11g protein, 0 sodium, 7g sugar

More than you thought in calorie terms, but I absolutely agree with Baristagirls and SunnyB, that is too many carbs as it will work best for you, most probably, if you keep under 50g per day. If you aim for that, you won’t want to have 35g of it for breakfast!

Do you spot the carbs in the skimmed milk – all sugar! That’s because if you have the fat taken out of milk, sugar is added. The BSD recommends full fat milk, and certainly no 0 fat dairy.

I agree that you should try full fat greek yoghurt with just a few berries (even raspberries add quite a few carbs to the party), or you could, like me, switch to eggs – I have just had a breakfast of 2 fried eggs, 77g portobello mushroom, 6 baby plum tomatoes on a bed of 20g of baby spinach leaves with plenty of salt and pepper, and even making sure to add in the olive oil I used it came to 140 calories and 8 carbs.

Understand that you like porridge, but maybe swerve it unless you plan for it and treat yourself and reduce everything later in the day?
I would recommend you use an app to check nutrition because until you explore this a bit, some things can take you completely by surprise! I just wondered about having a small flat peach, and on checking, it weighed 80g (!) and has 6 carbs in it. Just under what I had for breakfast. So I didn’t have it, would prefer to ‘spend’ those carbs on something else.

I hope that helps, you will soon get the hang of it! Keep us posted.

With the oats, I think the packet I had (I’m eating them a lot less now its a few weeks in, and tend to think of porridge as a “cold weather” food), I think the standard portion size was 30g, rather than 40g – it was smaller than I’d have usually eaten, but I did adjust to it & it soon seemed loads! That takes it to under 20g of carb, but probably an occasional rather than every day breakfast.

The other thing is to use whole oats, rather than the milled instant variety – and soaking them overnight has lots of benefits too, they taste creamier and sweeter. I find that they are great made with water when soaked, and don’t need any milk added, as they sort of form their own oat milk overnight. If you’re concerned about blood sugars, soaking them is beneficial GI wise, and is less likely to cause any spikes.

As Sunny says, there have been several threads and discussions about porridge and oats – using the search box will help you find them. There’s a thread somewhere about benefits of rolled-v-steel cut oats somewhere.

I just had some soya ‘yogurt’ with almonds – it didn’t taste very yogurt like, but quite pleasant and very low carb, 2.3g in a 100g serving. Currently half price in Waitrose (hence trying it!)

Thank you SunnyB and Barista Girls, I was really impressed to get such rapid responses! Looks like I need to Ditch the porridge then! Will try Full Fat Yoghurt and raspberries instead!
I think drinking water might be another item needing attention, I drink heaps of tea with s.s.milk every day, but guess those small amounts of milk mount up! Back to the tap then!

Hi Puneet
I have been using inulin for about six weeks now and have found it has help on the constipation front. Movements are much more regular now. I have also been using Bioglan’s Fibre Boost (only because I know someone who works for Holland & Barret and they let me know it was on offer). It is a good source of fibre though, consisting of oat bran, rice bran and inulin. Have also used psyllium husk in the past, but personally have not found it as effective as inulin. Horses for courses though, you might find it works for you.
Some people – me included – have found adding inulin to their diet has the unpleasant result of increasing flatulence, however, this can be counteracted most effectively, by taking charcoal capsules.
Think adding fibre and making sure you drink enough, is a better way to deal with constipation than laxatives, but they do have their place of course and for me, good old fashioned senna is as effective as anything.
Hope you manage to resolve your issue.
Good luck.

Great goals here. It’s so fun to work at the smaller goals and celebrate so often!

Here goes: I want to be down another 2lbs by next Thursday, but to do that I have to be careful this weekend. Weekends are the hardest as we’re socializing and there’s always lots of people and food (and almost all naughty stuff!) around. Just have to be strong and exercise my “no thank you” muscles for the next 3 days! Having just tea or coffee tomorrow night with friends while everyone has chips and desserts. Going to try and get our conversation going in the next room rather than the kitchen. Dinner at my mom’s Sunday…will say no to the dessert and breads…. Saturday fun with the family at home, just sticking to the diet. Might get creative if there’s time and do a low carb pizza or 1 sugar free chocolate.
Committed to logging it all and keeping up with the exercise this weekend.

Hi Kiwiscot – sorry you are feel a bit confused and disheartened.
Firstly, many of us lose more slowly than others, so we just need to accept that is how we are and not measure ourselves against the achievement of others. Our achievement, is our achievement and is of no less value for that. Secondly, yes, do take a look at the carbs you are eating, as well as the calories. When I was struggling I was advised to do this and it really helped. I try to keep my carbs under 50g a day – most days are between 20g and 30g. Eating more fat help to boost the calories without adding carbs, make you feel full quicker and for longer and is a good fall back for a satisfying snack – a cube of cheese, dollop of full fat yogurt with a few chopped nuts for instance.

Personally, I would ditch the porridge, but I know others on the forum are keen. Bear in mind you can make a sort of porridge from grains other than oats and you could even use quinoa, which is higher in protein and lower in carbs. If you want to stick with the oats, why not reduce your amount to 30g and maybe add a dollop of full fat yogurt or crème fraiche, to make it more filling and satisfying?

Remember to drink plenty, hydration is very important and it helps to keep the digestive system running. Retention of waste products can make our weight vary by a surprising amount even just from day to day. Drinking plenty helps to ensure our systems have enough fluid to keep it work well.

It’s great that you are stubborn and determined to see this through. You will soon find your tastes change and you no longer want or enjoy the sweet stuff any more. Keep us posted on your progress – good luck!

Hello Kiwiscot!
When i saw rough oats, I thought – CARBS! – but thought I’d better check as I don’t actually know, looking it up 40g shows as about 26g carb which to me seems awfully high.
Although 800cal was key to me to lose weight quick my focus now is carbs. Some people try to keep below 50g and I kept below 30, so if you have already had 26 in the oats alone, plus the milk and rasps, over the day it mounts up quicker than you believe.
Do you like yoghurt? Try some full fat yoghurt (need the fat to burn the fat) with your berries in the morning.
Also drink drink drink water, can’t emphasise this enough, it flushes the system and aids the weight loss. Aim for at least 6 pints of just water plus everything else.

Great news Tabletalk – anything lost is a positive and 4lb is excellent. Some of us lose more slowly – me for one – but if you stick with the regime, it will happen. The BSD is so easy to get back to and very forgiving of little transgressions.

Look forward to reading more positive news soon.

End of week 2 for me, and today’s weight is a pound down!
I lost 3 lbs the first week, then gained a pound last weekend when I fell off the diet with company over and desserts laying around. But, I’m so grateful for the grace to jump back up on Monday and get back to business with the diet. Minded my P’S and Q’s and I guess actually lost 2 lbs since then if you count the one I had to re-lose!
Hoping not to repeat that mistake again, and really feel this is starting to click for me.

Starting: 167lbs(75.9kg)
Today: 163 (74kg)

I know 4 lbs is not a lot but I am really excited as I have dieted and exercised hard for weeks before without losing much at all. 4lbs in 2 weeks is really encouraging to me.

Well done everyone. I’ve enjoyed your posts.

I started the BSD Diet on 29 August at 14stone 1 lb. full of hope after reading the book twice! Weighed four days later and had lost 9 lbs, jubilation unrestrained! Checked again 2 days later and Nooooooo I had gained 6lb! I haven’t varied from the diet as I have followed the recipes in the book, except I have porridge each morning, large rough oats 40g with water and 8 raspberries, about 100 ml of skim milk on top. I worked this out to be 100 cals. Am I wrong? Is it too many carbs? Haven’t given a thought to carbs really, just noted the calories in each recipe and have not found it easy to get to 800 calls. Plainly I am not going to shed as rapidly as I had hoped, but I have not been at all hungry and have gone for a walk each day, trying to work up to 10,000 steps, best to date 7,387, that’s a 35-45 minute walk. My 70 year old frame (which lurks beneath the blubber) has very arthritic knees and lower back, so I sometimes struggle with the walking. My pluses? I’m extremely stubborn and intend to see this through, and my OH is very supportive.
Any tips? I have only eaten berries and grapes, so will knock off the grapes. My addiction has always been sugar, I can eat sweets like you wouldn’t believe, but not a grain has passed my lips, so I’m very proud of that. Should I add more fat? Please help, I’m lost to know what to do, but reading blogs all morning has made me aware of carbs…..and grapes 😄.

I’m down a pound this morning!
4lbs total since Aug. 25
Started 167lbs
Today 163lbs

Super excited : )

Way to go 54! 10 days adherence to the diet is something to be very pleased with! Look what you’ve done in that time! Awesome results.

Hi Tattiescone
Just a quick note. When your children are older, they won’t worry about what you look like in a photo. You will be what they remember, fat or thin, happy or miserable, but they will be able to look at those photos and remember those days. So don’t be camera shy, get out there and let those kids have memory joggers for when they are older! xx

Morti, 7lbs , wow that is great. I have lost 10 lbs in 10 week but still very happy as I have never been able to lose anything before. Keep on keeping on (and taking off).

Great news Puneet

Re constipation and fibre try typing the words in the SEARCH box top right to see what other people have tried and found worked.

More possibilities than I can type in on a reply 😉

Good luck!

Hi everyone
Sorry didn’t log in yesterday. But had a good day.
I had a 1 hour very brisk walk and run combination with the dog. It was very muggy yesterday, so I was sweating like a pig. Hang on..I am a pig! Finished day at 857 and slightly over the 50 on carbs. .but as you say..every day is a new day. I log it all in my phone. I find that helps. You just have to keep saying that each day is a new chance to learn how to do things differently or trim a little off here and there!
Today, I have not had breakfast..just a cup of tea. I am hoping to have just another cup of hot water which I like..and i think is good for you in many ways..and then I shall have a salmon salad for lunch with some black olives. Evening meal tonight is pork type stir fry with caulifower savoury rice. I will get an over hour walkrun in with the dog also when wee one at nursery. Presently planning on an hour of vigorous housework before lunch.
Just for the record..my weight yesterday was 15 stone 8. I am all belly. Thin legs and arms. Just a couple of chins though..if you catch me at the wrong angle.
Here is another poignant symptom of being a fat mummy..” no photos of me and the children together”. Maybe just 1 or 2 when they were born. I think I should aim to get a nice photo on my 40th with the darlings!
Have a good day folks.
Tattiescone x

Morning everyone. 😃

Yowzer – when I started this, I thought ‘I can try anything for 8 weeks’. That number seemed achievable. When I started to see the results, and realised that I no longer felt hungry all the time, combined with all the health benefits I was achieving, I decided that I could stick with this for longer. And so it continued. If anything, I’m amazed that I’ve lost so much so quickly after all those years of struggling at slimming clubs. 2016 is certainly a year to remember😃

Thanks Flowerpot. Welcome to the family 💐. Like you I have stressful days but, for me, controlling just one aspect of my day (BSD food) helps me when everything else may seem to be falling apart. Just a thought! Please let us know your progress 😃

I’ve probably already said this, but I want to lose just another few pounds. I know that’s below my target but it gives me a little wriggle room. What I don’t want to do is go above the 9st 7lb. And I don’t want to lose much more than another few pounds otherwise my new clothes will be too big😱

You coped at the pub, 54, and I would have found that a challenge. Have a good time.

I’m up for stir-fried chicken today (with loads of cabbage).

Hi Igorasusual

Thank you. What a relief. I have dropped a dress size. The best part is feeling light . All the measurements are showing a decrease.

I realised that my activity levels have gone down. i gave in to work commitments. Making a conscious decision to put health and fitness first.

Constipation is a problem. What fibres can i add to help with that?

START DATE 29th AUGUST

ok Day 10 over (Wow double figures already !!)

WEIGHT NOW: 20 Stone 9 pounds

START WEIGHT: 21 stone 12 pounds

LOSS AFTER DAY 10 : 17 pounds 1 stone 3 lbs in old money.

Dangers today. Having lunch out !!! (First time)

Hi Tabletalk

Yes my bread maker has been ‘given away’ !!!!

No more home made bread for me (I dont miss any bread now !! Yeh !!!)

Hi sunshine-girl
Thanks very much for your message. I’ve had trouble with my internet for a couple of days, but today is weigh-in day, so…. I’ve lost 7lbs which I’m delighted with. Just half an inch off my waist but 2.5 off my chest (typical!). No other inch loss but hopefully that will come. I’m doing it to lose weight but supporting my husband who has diabetes. I feel great within myself so definitely sticking to this as a lifestyle. Great results on your tests. Hope
It keeps going in the right direction.

Brilliant, Mixnmatch, those may be mini goals but they will be massive achievements. And so inspiring too.

Wow Mixnmatch, that will be a parade day!! Hope to be reading about this achievement very soon.

I’m still trying to get to my next mini goal, but to be fair, I haven’t been as strict with myself as I should be, so I can’t expect to see that result yet. Will be trying harder over the next few days and hopefully will see some real progress again soon.

Routing for you Mixnmatch!

You both have the power to make this work for you. Focus on today, not weeks ahead; every time you are tempted to have something you know you shouldn’t, double check with yourself that you really want to go that route and make sure you make full use of the forum, as it is a huge support. It’s got me through when I have been floundering and faltering, frustrated, or uncertain. As someone else on the forum says, ‘onward and downward’!

If you have a food processor, try the cauliflower couscous as an alternative – just chop the cauliflower into florets, pop in the processor and blitz to tiny pieces. This can be added to salads, used as a side with meat and veggies or you can add chopped veg, pomegranate seeds, little chopped cold meat or diced cheese, pine nuts etc, dress with a little olive oil and lemon juice and you have a great lunchtime meal.

I agree esnecca.

Whilst weighing is a bit of a faff, quite easy when you get used to it and it certainly is an education as you grasp how many calories/carbs everything is

I combined this with finding out how many calories I need for maintenance daily for my age/activity level. It’s only just over 1500 per day (I’m on maintenance, having lost more than 15% of my starting body weight on BSD).

So I’m really pleased not to be eating bread! With a couple of slices in a sandwich and perhaps a slice with dinner, just think how many of my 1500 would have gone without even thinking of it! Wasn’t a doughnut or biscuit eater but they also wouldn’t have helped. No wonder the pounds gradually accumulate.

Not any more!

You could try a few beans (red kidney, cannelloni beans etc) or lentils but both are also heavy on carbs.

I know this won’t sound helpful, but can you try having more salad rather than thinking you need something to bulk it up? We would always have had a refined carb – potatoes, pasta, grains- but now don’t add it. And often we say to each other – you don’t really need it, do you.

If you can get out of that instinctive habit – it helps.

Try adding a bit of feta cheese, cut into small dice, to your salad. It really is lovely. And fills you up.

well another 1.1 kg off this week so in total 10.1kg or 22.2 lbs or 1 stone 8lb !! i am 1.4 kg off my next goal and then a huge rethink as been having quite a few possible side effects of low carb eating and i have to be a bit careful so will see where i go next but continuing fir the time been and see what happens 😎