Hi Susieb,

Here is a link to the Excel file I used to manage my program: https://www.dropbox.com/s/qb4tk1flffkb0jz/Blood%20Sugar%20Diet%20Progress%20Tracker.xlsx?dl=0

This is a Dropbox folder. You’ll need to adjust the file to match your circumstances and metrics. I am in Australia so many of the foods listed may need to be substituted for a local alternative. I used the nutrition panel on food labels to help me calculate the calories and protein count.

Hi all,

Sumo you are in the right place and will do really well after such a great start. Your significant others need to give up the sweet treats otherwise they will not have enough good nutrition with the 800 cals. Don’t give up coffee, it is not necessary, and makes life worth living. No sugar in it of course!

Hi, all.

Sorry for going AWOL, I’ve had such a busy week with work and have not been able to concentrate on the plan!
But I did lose 1.5lbs so not all bad.

Back on track as from tomorrow and meals planned out. My weigh-in today was 12st. 12.5lbs.

Great job on all your losses so far!
Trelawney, almost 10lbs in 2 weeks. Fantastic!

Let’s do this – I keep telling myself “it’s only 56 days!”

Hi MissPatti – the October test sounds really well timed
If the fasting ones are generally a bit variable, don’t worry about it too much – I’m sure your levels will be down by the time you get to the October test.

Wow – got to your goals AND all your clothes are too big! that’s brilliant, well done

I’m volunteering on that Cancer Research walk, so may see you then!
I’m a “course volunteer” – possibly near hyde park, but it could just be meeting there & then dispersed somewhere around the course!

If I don’t see you, hope that your training is going really well, and good luck for the night!

D

Natalie,I had loads of fibroids removed about 25 years ago,hope your surgery goes well.
I lost a couple of pounds over the weekend.Tried the beetroot and carrot salad from the recipes,delicious!Usually I’m pretty hungry in the evening but wasn’t tonight.When I counted my calories up I had less than 800 and don’t even feel hungry!My body must be getting used to this low calorie diet.I’ve had to stop buying Greek yogurt as I can’t stop eating it!I’ll have to buy little tubs instead of big ones,the temptation is too much.Well done Trelawny,you’re doing great!
Hope we can all have a good week.

Thank-you very much captainlynne and wendy.
I still don’t recognise myself in the mirror or realise just how thin I have got. I did a spinning class today and was too late to get at the back so was at the front looking into the mirror, I look normal, fit and trim. I am so used to seeing bulges here and there, hidden if possible under baggy clothes that seeing me wearing a tight lycra shirt and bottoms was a shock. I am still a stone heavier than I was when I was in my 20’s upto mid 30’s, but I was very thin then, so I am not unhappy at this weight now. I also got a skirt out yesterday evening thinking I could make a few adjustments to it and wear it in the autumn (it was a sales buy a couple of years as a ‘target’ to aim for ago and not worn). I need to take so much off of the waist that it is not worth doing! I really will now need to empty the wardrobe. The last throw out in April was not enough. I have things that I kept thinking I could wear them in the autumn, but they are just hanging off of me now! Nice problem to have if a bit pricy. The charity shops will be getting some great stuff!

Wow. Thanks for the replies. So helpful. I started the plan today. I have come to bed feeling very grumpy and my head is banging!
Could this be happening as I’m not consuming carbs/sugar? Until last night I consumed a ridiculous amount.

Have weighed myself and am up for the 8 week plan…just hope I can do it!

Thanks again for the replies. Just what I needed to read at this moment. X

Today I only have one thing to say,”11 stone.”

That’s brilliant Orchid,you’ve lost all that weight in such a short time!When I read stories like yours it makes me feel motivated.If you can do it so can I!Good luck for the marathon walk!

Lucia you are amazing. Worn your tyres out! Burning rubber babe.

Great results Orchid 😃💐🌻🌹🎈

Very impressed Trelawny!

Hi all, as of Sunday I have now reached the goal I set myself in March when I signed up for the Shine 2016 Marathon Walk – I wanted to be under 70kg and 80cm waist. On Sunday the scales came in at 69.9kg. The Marathon Walk is the 24th September, so ahead of schedule.
I am taking a break from low calories for the coming weeks and will reassess in October. My final endpoint is 69kg, BMI 23, and a dress size 12.
I started on the 2nd February and have lost 27.6kg (4 stone 5 lbs or 61 lbs) and 27 cm (more than a quarter of a meter) or 10.6 inches off of my waist. This has been on 800 cals, 60g carbs daily and a 10 weeks stint before a 6 weeks break, then another 10 weeks stint and upping the calories to 900-1000 a day in August with 70g carbs as I was finding the activity level I was at was leaving me light headed and I needed the extra food. I have come down from a size 18-20 to a 12.
The next focus for October will be on overall fitness, working within the plan and a likely maintenance approach of 5:2. I want to be able to do a park-run by end Jan (preferably December, weather permitting).
Oh yes – and to the veggies and vegans on the forum – yes you can do it!!!

Week 2!

My numbers are not as low as I expected this week – most mornings >5.0.

On the up side, I celebrated my 35th wedding anniversary yesterday. I took the day off from the calorie cap to enjoy a Japanese Hibachi meal with my sweetie! (I limited the carbs & had a glass of wine with my meal in order to maintain my BG level, but I probably had around 2400 calories, rather than 800).

On the down side, the week was stressful – and the stress is likely to continue & increase. Aside from carbs, emotional stress is the biggest driver of my BG during waking hours. Major changes are coming at work. I’m already working ~80 hours a week, and our 3 person department will be losing its most efficient member. I’m starting to have nightmares about being able to keep up as (at least temporarily) the person in charge.

Without further ado, here are the numbers for this round of the BSD (including week 2):

Week 1
Fasting blood glucose: M: Unknown, T: 5.56 mmol/l W: 5.5 Th: 5 mmol/l F: 3.89 mmol/l S: 4.33 mmol/l Sun: 4.39 mmol/l
Starting weight (this week): 135.5 lbs – Ending weight: 129.2 lbs. Loss 6.3 lbs
BG High for the week: 7.39 mmol/l, Low for the Week: 3.89 mmol/l, Average for the week: 5.49 mmol/l Average fasting BG for the week: 4.73

Week 2
Fasting blood glucose: M: Unknown, T: 5.00 mmol/l W: 5.28 Th: 5.06 mmol/l F: 5.22 mmol/l S: 4.33 mmol/l Sun: 5.33 mmol/l
Starting weight (this week): 129.2 lbs – Ending weight: 127.2 lbs. Loss 2 lbs
BG High for the week: 6.94 mmol/l, Low for the Week: 4.33 mmol/l, Average for the week: 5.54 mmol/l Average fasting BG for the week: 5.04

Two week total for weight loss: 8.3 lbs.

(I believe Monday’s reading for week 2 is available, but on another meter I use when I forget my meter at work. 🙁 – if that’s the case, I’ll update it next week.)

Thanks Orchid 😃 *waves*

Really helpful link from ‘ Igorasusual’ thanks…explains a lot.

Thanks for taking the time to respond, I really appreciate it. Yes, I am doing the BSD 800 and I will start having a bed time snack and see if that helps.

Hi frog, great news about the walk and even better news about the Shine Walk – I hope you are on one of the stands – it will be great to see a familiar face on route!
Sorry for taking so long to reply, I saw the post in the morning of the 7th intending to reply that afternoon, but I started feeling a bit squeamish and ended up with 3-4 days of very acid stomach and eating almost nothing for 2 days when it began to settle. Basically did not get to the PC to log on and reply :-(.
A bit better yesterday and today almost totally back to normal.
The most annoying thing is that I was going to do the 22 mile walk last Friday, but was no way able to cope with it. I then decided I could do it tomorrow or Wednesday and then cut-down the training from there. However…….. I checked the weather on Sunday and that plan is out the window. I am not doing another long walk in 28-30 degrees! Ahhhh – it is September, can we please have low 20’s high teens for temperatures – sorry to all those who will be getting the colder temperatures…….. :-(.
Today I did a spinning class followed by a gym session on back strengthening and a short hill climb. This evening was pilates which stretches everything back out. Tomorrow I’m going for a swim (should be cool enough in the water) again to concentrate on the back muscles, but using different exercises. Friday looks like my first possible long walk day – I need to think about just how close it is to the actual walk and decide if I can do it or not.
Anyhow, I am now officially I maintenance mode. I weighed myself on Sunday and got below 70kg for the first time in probably 27 years. I put it into my goal tracker with my waist measurement and it came back with – you just just reached both goals (set in March for 20 Sept), I had not realised I was so close! I am so chuffed even if it was the upset stomach that lost the last bit, and ahead of schedule! Certainly I am not on low calories for the next 15 days until this walk is over, I need all the energy I can get. After that – probably 5:2.
Let me know if you will be on one of the helpers and if so where you will be…..

Good luck GAV on this new stage of the journey..shd be simple pimple after the last 8 weeks! X

Goodnight all x
http://i306.photobucket.com/albums/nn276/yowzer2008/image_zpslyds94px.jpeg

I found my numbers were up and down the first 2 weeks then suddenly went down and settled. You say you don’t have to lose weight so which diet are you doing. The BSD 800 should give you a faster result based on the fact you lose the visceral fat from around the liver and pancreas. If you are not cutting to 800 calories the blood sugar might take a little longer to come down. If you are low carbing then you should see an improvement soon. Are you having a snack before bed to top up your glucose level through the night, if not then you might get a spike.

Thanks for that…just had an HbA1c a couple of weeks ago and it was high (7+) which prompted me to try the diet rather than have more meds prescribed. I’m due for another test end of October to see how I’ve got on. I’m thinking I’ll press on as this diet seems completely sensible and I’m hoping my reading will be improved by my next test.

Hi frog – The first one I make I forgot to add seasoning until the end and it was bland. The second batch I added chili powder, smoked paprika and fennel seeds to the batter and left it for 4 hours. That spiced up the flatbreads/pancakes and they were great with soup and or with an egg filling for a packed lunch. I have not yet tried them, but they should make a good pizza base if you make a thicker consistency like a large dropped scone (Scottish pancake).
Stabber, I avoided bread the whole way through. It was easier as if it is in the house, it will be eaten – my me. Recently as I have been moving into maintenance I had a few very thin oatcakes with cheese added to breakfast – the oats are slow release carbs and I am fine with that.

I would like to reverse my diabetes but aware that it might be a long haul. HBA1c down from 8.2 to 6.7 in first 8 week cycle and hope to reach 6.0 on my next test. My long term goal is to reach my goals by July/August next year if that makes any sense, so no pressure to race at it. Even when I came off the plan for a few days I still kept to the 800 and low carbs as it seems the normal way to eat but I will allow myself a glass of wine or 2. I don’t have a sweet tooth so have never taken sugar and wouldn’t thank you for a dessert or cake so it should be smooth going. I will still weigh in every Tuesday to keep track of where I am.

I would like to be 65 kgs, I am currently 75 but that is down from 81 (some loss before BSD) and 4kg from BSD. I am bound to lose weight by doing the 800 but have been a slow loser (I insist due to taking insulin). I have reduced my insulin from 37 units to 25.

Hi captainlynne – congratulations on reaching your target – great result.

Hi Nedds mum,
Welcome on board and yes you can follow this diet as a vegan, but it is more challenging to keep to low carbs, and the recipes in the BSD book are few and far between. I am vegetarian and have been following the principles of the plan since the beginning of February (with a few breaks) and have just reached my goal. If you normally cook from scratch and are used to adapting recipes then this won’t be a challenge from that aspect.
Concentrate on the 800 calories a day and follow the principles set out in the BSD book. I have lost weight consistently on about 60g carb a day. I find that to get the protein I need from veg, dairy and pulses I need that level of carbs. Also – below that and I get sever cramps at night. Clearly you won’t be using dairy – but almond milk and soya products are fine. There is a possible reason why veggie and vegans do not need to go so low in carbs and that is because nearly all of our carbs come from complex carbs which are full of fibre and some people say that you can take off the fibre count from the carbs and that is the real carbs for those foods. I’ve ignored that and concentrated on the 800 cals a day and only if my carbs were going to be above 60g then I cut down the calories.
I make a lot of soup and use lentils and beans plus a couple of veg – eg carrot, onion and a white bean or my current favourite is tomato butterbean soup. Both are very filling, but around 20g carbs for a bowlful and that is lunch.
The biggest change that I had to make was to adjust to ignoring the low-fat mantra. Add olive oil to everything for flavour, it helps fill you up! One of the tests MM did in last years Trust me I’m a Doctor was on the benefits to the heart and circulatory system of 20mls per day olive oil (not cooked) to the diet. I started taking that about 6 weeks ago and that upped my calories to 900-950 a day, however the carbs did not go up. I carried on losing weight (1-2kg a week as normal).
The recipe for chick-pea flatbreads is great (https://thebloodsugardiet.com/recipes/chickpea-flour-pancakes/). You can also make a thicker batter and make them 6-7inches across, but .5cm thick. They act as a great pizza base. The thinner ones are fine to fold with fillings. I never managed to get less that 8 out of the mixture so again, it is higher in carbs (18g per serving) so you do need the higher carbs. Avocado humus is also a useful recipe for lunch, I think I got it from the BSD book, but if not ten any search engine will find a recipe for it. A chunky ratatouille (Rose Elliot, online) is another of my standbys – makes 8 and 7 go in the freezer.
Good luck and let us know how you get on. I am happy to answer other questions if you have them.

Good evening, I am very pleased with myself tonight! Have been out shopping for things for the new home and went to a greasy spoon for lunch and I had a SALAD!! Very impressed with myself. However it did arrive on the table with a great chunk of bread which I passed to my mate (who took it home for tea!) and about 3oz of cheese, which I did eat whoops!!. But I was truly amazed by my self restraint. Had white coffee not latte as usual! Then later I was at another eating establisment, stood at the counter waiting to order a latte and chose water instead!! I am so thrilled with myself. Felt so good, came home and had crudites with sardine dip, a little houmous then greek yogurt and berries. Another good day and down another
3/4lb.
How’s your day been Natalie? And everyone else on the BSD?
Sleep well everyone xx

Hi Frog, yes on the 5:2 BSD, its 5 days Mediterranean style food but no calorie counting, then 2 starve days at 800. I have picked Monday and Thursdays as my 800 cal days.

So that’s day one complete. I ate breakfast and lunch together at 1pm as I can go without breakfast but need a more substantial lunch. I must get in the habit of drinking more water though.

Black Coffee
Blueberry and green tea shake
Pepper with jewelled feta
Aubergine with beef and pomegranate

Only felt hungry when I got home from work.

so is 800 the fast day Gavin?

When I started, I had non-bread slightly carby things – breakfast was when I missed bread/toast the most.

So a small portion of low sugar baked beans with egg, or the gram flour pancake option.
I posted on a thread about gram flour pancakes the other day though, thought I fancied one, and TBH – a bit yuk!

I agree with the others, best to try and break the bread cycle

Hi Verano,
I’ve been living the BSD 5:2 plan for some months now (that’s BSD800 2 days a week and low carb med style the other 5). It suits me. I incorporate all 3 aspects of BSD (the diet, exercise and mindfulness meditation). Which form of the BSD we choose is each individual’s decision. Find the one that suits your needs and live it.

Yes, I find I have to plan my meals for the day, otherwise I end up with 50 calories left for dinner 🤔

Hi Verano
I thought the lasagne sounded nice when you said you were going to make it – sorry to hear it was a bit of a disappointment!

Agree with you generally on substitutes – except my intense chocolate low carb ice cream – AMAZING!!!
– and because it doesn’t have any dairy, it’s more chocolatey than any chocolate ice cream I’ve ever had before. (and I have eaten an awful lot of chocolate ice cream!)
I had some with raspberries yesterday – an unbelievable taste combination.

Hi
When are you due to get your next HbA1c test done? (the one that measures over the previous three months)
Is it worth contacting your GP about bringing it forward if it’s not soon?
I had a test due after I’d been doing BSD for about a month, then the diabetes nurse requested another one three months in, about three weeks ago.
I’d dropped metformin after the June test, and by the August one my blood glucose level was well inside the normal range.

My understanding is that they are a lot more reliable, because they’re measuring a longer period.
If you can get one, hopefully it will put you’re mind at rest.

I agree certainly best to avoid all bread entirely for your 8 weeks – if necessary can you try to resist bread day by day? You will probably start to decide you can do without it.

Good luck 🙂

Hi Jan – better than me with the held of the dodgy diabetes cookery class – 87g of carb
I haven’t eaten anything since lunch, so calories only a bit over at 812 – and so tired & carby after lunch to sleepy to go for a long walk.
Nordic walking tomorrow, and I usually have a long walk on Hampstead Heath afterwards, so that might undo the damage.

I’ve been at choir rehearsal this evening, first one back after the summer – took my mind of being grouchy about the cookery class!
Yes, love my spiralizer – I have a small pencil sharpener one at the moment, I might get a larger one so that I can do a wider variety of vegetables.

Hi there

Fasting blood measurements are notoriously variable. Try reading Bill1954’s thread “this has to work for me” (use SEARCH box top right) and also search for other fasting blood threads to help you.

I have been following this diet closely for just one week now so decided to take my sugar reading. I was 7.1 at the start and 10.2 now, both are fasting and I am still taking 3 metformin 500mg a day as before. Contacted my dietitian to check if she had come across this before, she hadn’t but suggested I up my exercise. I am within normal weight so losing weight is not my focus, it’s bringing down the sugar reading. Anyone else out there had this problem?

PS bought some mustard oil off the Internet and it gives an authentic “Indian” flavour!

Re tasty veg recipes:

I suggest frittata with lots of different veg. I also do a fab version which has cumin seeds and chilli flakes (or perhaps a chopped chilli pepper) in with a couple of chopped spring onions and 6 baby plum tomatoes. (Plus garlic if you like. Once you add the eggs this makes a lovely Spanish version.

I used lots of chillis in my BSD – try veg stir fry with a chilli fried in (yummy)

And you can also explore the whole curry gamut- last night I did a really great veg curry with spring onions (just two) with garlic, ginger, turmeric, black mustard seeds, cumin seeds, and a chilli pepper. Then added some (cooked) cauliflower and let it all get browned. I heated up some courgette and runner beans in oil in the oven and when soft added them in. OH loved it. You could also do with uncooked veg and add some water or veg stock.
I appreciate not all the spices necessarily to hand but following my chilli discovery we invested in some and I am exploring all sorts of Mexican/Indian/my own made-up recipes.

You could also fry courgettes in a little gram flour batter – add spices and you get Indian veg pakora type things. Or lentil daal?

I’ve finished my BSD very successfully but am keeping carbs low and thoroughly enjoying new cooking!

I hope this may give you some inspiration! 🙂

Soooo….second night in row waking up at 3am….grrr
Have read it could be blood sugar low that then makes your body produce cortisol and wakes you up.

Might need to start having small protein snack before bed to see if that helps. Which will up calories a tiny bit but am not worried. I still figure anything I am doing now is 1000℅ better than two weeks ago!

Hi Frog
So we have about the same amount to loose, hopefully we can support each other on the back seat together. I’m just going to plug away at it, cope with one week at a time, and as Linda a said to me today it’s just a matter of time .
Cals today 685 but 55 carbs, had the cheesy beans, and forgot how high they are. Do you have a spirallizer if so are they good. Hope you have a nice evening
Regards jan

My goals are to reverse diabetes, loose weight, get more fit …. and perhaps get some extra health benefits, i.e. improved eyesight.
I have been and am easying into things. I started just going a 12 hour fast … and stretching the time to 15 hours … that meant 2 meals a day. Even when i was on a vacation trip i always did the 12 hour … of course i had a big supper with a couple of drinks! 🙂
Now i’m fasting … but if i’m feeling off i’l have some broth … and i’ve added vegetable juice.

I plan on eating whatever i want on Thanksgiving and Christmas. I plan on having an occasional “drink”. I’m just trying to get off to a quick start while i have a head of steam up === it will wear off.

There are a few lower carb brands out there, and some people experiment with baking low carb solutions, but to be honest I don’t think it is worth using any substitute regularly, I recently bought one of the lower carb loaves to try and ended up throwing most of it away.

My ultimate goal is simply to lose sufficient weight so that I am not damaging my health anymore. I totally agree with the need for a flexible approach, which is part of the reason that instead of diving straight into the Fast 800 when I knew there would be holidays, birthdays, and social occasions when it would be impossible to be so rigid on calories, I stuck to variations on the 5:2 diet. I have had whole weeks off the diet in France and over my birthday, although I did follow most of the principles still, and only put three pounds on, long since gone now as soon as the plan restarted afterwards. If this way of eating is for the rest of my life, and I believe it is, then for me it must be flexible enough to fit my life. I will be doing at least one 8 week plan to try to lose weight faster, but if it gets derailed by life, so be it.

No bread, sorry, or you will get a taste for it. The carbs will start knocking on your brain and that slice will turn into a loaf. Seriously, wait until you have done the 8 weeks then maybe ‘treat’ yourself but you may find by then you don’t really want it.

I suppose people have to try LCHF to feel the benefits for themselves before they can understand, and while they ‘can’t possibly give up potatoes and pasta’ that’s never going to happen!

I guess lots of people equate ‘low carb’ with ‘Atkins’ which hasn’t really had the best of press, maybe for good reason. Also, people are very slow to change their ideas. Given that we’ve had ‘low fat’ drummed into us for so long ‘mainstream’ thought may never change. Suppose all we can do is keep banging the drum!

I’m not certain about ‘substituting’ high carb foods. I made courgette lasagna last night . The bolognese was fine, the courgette was ok too but the white sauce substitute of ricotta mixed with an egg left much to be desired!!!! I’m sure there may be another way possibly with butternut squash between the layers and omitting the sauce altogether. Don’t know will have to experiment ! Would like to know how the spinach and walnut balls work out.

Great that you doctor is prepared to support you on the eight week BSD Shacks and good news that day one has gone pretty well. Be cautious about using flavoured yogurt, as they come with added sugars, which will push up the carb content and it is keeping the carbs low, which is essential on the BSD. Bear in mind that all natural yogurts are not equal and some are much creamier than others, making them much more palatable, however, if you really can’t tolerate the blueberry and almond smoothie, I would suggest replacing it with something else.

Hope you continue to find the BSD easy to stick with and will soon be reporting great results. If you need advise or support, shout out and someone on here will be bound to respond.

Thanks Antigone & Yowser49. Lucky get well soon..

This comment just got left on my blog post by a guy called Graham –

“Amazing achievement. You’ve inspired me. I read the book and have gone low carb for the last 5 weeks. I’m nearly a stone down. The best bit though is that my blood pressure has dropped dramatically into the normal range. It’s been high for about two years and I tried two different blood pressure tablets which didn’t work and made me feel awful. Can’t believe this has worked so well. You may have helped prevent me from having a heart attack! So a big thank you. 😀”

I wish more people knew about this. On the 5:2 BSD and today was my 800 calorie day. A breeze in the park 🙂