Hi guys,

I am having a good week, I have got back into the rhythm,. I have fallen back into a pattern of “dirty” fasting, the occasional coffee with cream as well as soda water. Some of the water retention has eased. my clothes including my socks and shoes are more comfortable and I am feeling more mentally alive. I am back to eating OMAD and thats keto. I have the metallic taste in my mouth but don’t have the lung capacity back yet to use the breathalyser to check on levels. Or rather trying sets me off coughing and I have had enough coughing for a while.

I am still needing to rest after relatively small amounts of work. but I would guess I am back to about working at half the normal pace. I am not falling asleep on the settee during the day, and am mentally more alive, but still run out of steam with physical jobs. Just carrying a bale of hay out to the horses exhausts my energy reserves and I need to rest for a few minutes. But at least with the mild winter its only one bale needed by the herd each day. Normally at this time of year it would be 3 bales a day.

Hello everyone
A total loss of 0.4 lb this morning! Disappointing but expected! Serves me right! Must try harder!
Another week ahead to begin again. Plan for this week is to stay on track and not to eat things that will scupper my hard work. A moment on the lips – a lifetime on the hips! Who remembers that old chestnut! I really do find it difficult to lose weight when I stay on track so what was I expecting! Another wasted week for me so lessons learned.

Dawn- keep at it – Yowser has run out of wet lettuces this week giving us all a swipe!
California Girl – I loved cream in my coffee and stopped it last year when my cholesterol was high. I am going to buy some and give myself a little treat- coffee and cream is absolutely fantastic!

Keep going everyone. Let’s see if we can make a difference this week. I am going to aim to lose 1.5 lb by next Friday.

Hi all,well I’m struggling to keep on the straight and narrow this week,even with all of my days planned on MFP!Going to really give it my all tomorrow as my carb cravings are never going to leave if I don’t knuckle down.Yowzer stand by with wet lettuces please! Dawn X

Back here again after a not so good, diet wise, 2021. Starting afresh today and hoping my husband will joining me on the journey. I want to lose 25k but focusing on the 10k that while take me to the lowestI’ve been in over 20yrs. My husband has T2D
but does not control his diet at all and rarely takes his prescribed medication. He is not overweight.I have to worry about myself for now. I currently have a clean bill of health. All my stats in the normal range apart from Vit D which I supplement. Not bad for 65.

Happy new year everyone.

Hello everyone

Been good today! Felt so bad about letting myself down yesterday. I don’t feel as if I’ve lost any weight this week but I will weigh myself tomorrow and hope for a better result next week. I’ve just had some roasted vegetables and falafel for my evening meal. I’m not doing keto at the moment as I found it too restrictive and I think I need to start with low carb and fasting and then go onto keto in a few weeks.

I’ve enjoyed reading about what supplements you are taking, I only take effervescent vitamin c 1000 mg as a drink with my evening meal and calcium and vitamin D tablets for my osteoporosis (still waiting to be seen by the rheumatologist for an infusion as I couldn’t tolerate the Alendronic Acid my GP prescribed).

Hope to be able to report a small loss tomorrow but that pesky mince pie and those pesky chocolates I ate yesterday will weigh heavy tomorrow!

I managed to avoid all dinosaurs Wendy and replaced it with pork in a Dijon mustard sauce with cauli rice and purple broccoli

Was yumbles 😋

L x

Hi Justasking

Really it depends how strict you want to be with yourself and the plan – if you are happy to accept that a chocolate (good quality or not) is very likely to tip you out of fat burning mode and therefore prolong you actually getting into ketosis and starting to really lose weight, until the box is gone, then yes go for it, but if you’re really sticking to principles then you should give them away! Or wait till the end of the “plan” – but remember it’ll be very very hard to just have one a day even then, chocolates are delicious but they are addictive and completely empty calories so they don’t fill you up either.

MM says you can have a small amount of very very high cocoa chocolate (which is vile) occasionally…..but if you’re doing Fast 800 Keto then not even that in phase 1. All depends what plan you’re doing

Also remember it’s the carbs and not the cals that are important!

Personally i wouldn’t have the willpower to just have one, or to keep them as a treat for later so I’d have to get rid.

Also you mention feeling horrendous – sounds like carb flu which is awful – try increasing your water intake a lot a lot a lot and try just adding a bit of extra salt to food for a few days or even just dip your finger in some salt and lick it – the carb flu is generally due to you losing loads of water (which you do in the first few days because of the loss of glycogen stores) and with it electrolytes.

Keep going, come and join us on our weekly one week at a time thread!

Lauren xx

Update:
First eating and weight – I’ve given in to temptation a couple of times over the last week, but even without that the amount of carb oscillates a bit. I haven’t yet got a handle on how much carb lentils or chickpeas (for example) have in them. I have lost weight, so it’s working from that point of view.

I’ve seen the nurse today and she was more helpful – acknowledged I’m not a typical diabetic because I’m not overweight etc and acknowledged that the “enpower” education sessions for diabetics, which she sent me on, are not as helpful as they’d like.
I’ve now got a freebie glucose tester (will look at sourcing more test strips etc there’s a small supply with it). That gives me the option to monitor and figure out what is working and what is not. Plus a referral to the hospital’s new Diabetes support service, which I hope will give me help both in getting the fast800 on an even keel, and in transitioning to maintenance WoE. She’s had good experiences with another atypical slim diabetic, so I’m hopeful.

I’ve nearly finished the futurelearn course: it’s very technical in places so some of it went over my head. Still interesting, particularly the parts about the support needed to make self-management as successful as possible. The course is done by my local university-hospital trust so this ought to correspond to the support service mentioned above.

I know. “No” is probably the most sensible answer, give them away or something.

We’ve just started the BSD. We left until after my birthday but my present from my mum got delayed in the post and it turns out to contain a box of decent quality chocolates! Darn it. We’re 4 days in and my first two days were horrendous. I don’t want to re-set and deal with that again.

But also I really want to eat my nice birthday chocolates 😥

Would it be a total disaster to have one chocolate with dinner for nine days? Keeping within the calories. Approx 50cal per choc. Is that just going to keep me sugar hooked for longer and negate all the other effort?

Other options.
Pig out on the whole box now and suffer the consequences over the next couple of days.
Wait until the end of the diet then eat as after meal treats as above (will this claw me back in after even more effort has been spent though?)
Give them away. Lie to my mother “oh yes, they were lovely” I don’t know who to give them to either! 😂

Thoughts?

Howdy bus dwelling buddies! Can’t remember what everyone’s written without going back a page,and maybe losing my place here,but thinking of you all and cheering you on xxx
CALIFORNIAGIRL,that’s what I forgot to mention…good old zinc,deffo worth having in your health toolbox!X
Hi WENDLEG,lovely to see you ( waves!) X
I’m still struggling today but keeping to the straight and narrow. My Carb Monster’s hiding around the corner,one foot stuck out,ready to trip me up when I wander into the kitchen. Luckily there’s nothing “ naughty” left in my kitchen ..I’ve eaten it all! 😁 and I have a very spartan grocery delivery later on,so I can’t do too much damage! * sigh* …
I know what the problem is..I know several people having a belated Xmas this weekend ( due to covid at actual Xmas)
So I sort of still have that festive “eat,drink,be merry,open presents” vibe going on…
Keep smiling BSD peeps and hold on tight as we whizz round bends and up and downhill! Bruuum Bruuuum!
And remember this ..What you eat in private,you wear in public..ain’t that the truth ! 🙄 😢 xxx

“Wet lettuce days” 🤣🤣🤣 — that should go down in the BSD “manual” like “carb monster”!

Regarding supplements — I take some vitamin C if I’m not eating citrus, although right now citrus is amazing and I cannot say “no” — most days I eat a mandarin or satsuma or orange (I know, carbs, but SO SO worth it — I am a citrus monster — I even like to eat the skin of navel oranges)

I also take kelp off and on (a week or two at a time every two months or so) to support thyroid function (it’s a source of iodine)— unless we are getting shellfish regularly in which case I skip it. We don’t eat the regular, awful U.S. salt which is iodized so don’t otherwise have a regular source of iodine except seafood. I fell in love with French (and Welsh) grey salts years ago and now our commercial salt tastes disgusting! We order giant bags online. And I gave all my friends bags of French grey salt for Christmas but they looked at me funny 🤣🤣

I don’t need Vit D here in the west/southwest but I did take it while we lived in England. From what I have read, It is definitely critically important, along with zinc, for Covid avoidance/good outcome. I keep zinc in the drawer in case of catching a cold/Covid so I can quickly supplement (it’s my lucky rabbits foot)

Otherwise my favorite supplement is heavy cream in my coffee….🤣🤣

Hi Stevoka…thanks for your insight into supplements etc.
I just wanted to say for anyone interested in.the Lara Briden book you recommended, it’s currently 99p on Kindle Amazon UK. It might be a bit late for me at 63 but I’m always interested in how to maintain good health getting older ! So I will get a copy !
All the best to everyone on the bus !

Crikey it’s a good job no dinosaurs are to hand for munching !!! 🙂

It’s great to see our list growing as ‘regulars’ return. So good to see you Julz . You have been doing so well keeping your exercise up and even though you stray a bit, you do know how to pull it back , so well done you . I know what you mean by jeans getting snug .That is my accountability thing as well as my belly !! Same thing really !!

Interesting about being aware of possible self sabotage and hope you can get back into meditation . My yoga teacher does a breathing exercise with me at the end of my session .It involves breathing through alternate nostrils and it is amazingly calming and probably the closest I get to a meditative state .

I totally agree with Julia. We can get hung up on on calculating macros and fear we are ‘doing things wrong’ I believe eliminating the carbage, eating protein and healthy fats is the way to go and does produce results .
It’s wonderful to see the positivity even though some of you have struggled . You’re still here !

Thanks as always to JGwen for her wisdom and research , and Lauren for the science even though I find it hard to fully understand !!!

Added to the protein focus I try to eat earlier these days , pushing my first meal of the day to 12 or 1pm the next day . I didn’t manage an extended fast this week but that’s ok .

All the very best everyone
Still waiting for Amz to return xx

Thank you Wendy, I’m absolutely RAVENOUS today, I could eat a dinosaur!

Made do with mozzarella, pesto, cold chicken, piquant peppadew peppers (OMG forgot how delicious they are!!) and a handful of almonds – super tasty!

But still starving, lots of water for me this afternoon!

11 assignments to go and counting, plus all associated admin – if I keep to schedule I’ll be done by 6 – wish me luck!!

L xx

I feel like I’m on a roll as far as keeping to the WOE is concerned. I’m trying to stick to the 50 and 50 but honestly my biggest problem is getting 50g protein each Day. Today I had barramundi and roasted Cherry tomatoes for lunch and sausages with various non carb vegetables for dinner.

As a life long hater of running I can’t say how shocked I am to report that I have started jogging as a change from walking. I am actually enjoying it although I’m only one gear above walking speed 😂 and also I can only go about one km before I have to drop down to walking. And so far this month I am averaging 10 thousand steps a day which is encouraging.

I hope everyone else is having a good day and sticking on our bus!

Blimey..you are rocking this Lauren….woo hoo !
So pleased things are going well 😚😚☺☺😙😙 and good luck with the marking deadline ..you will feel so good when it’s done !

So sorry to read your message Quetzal but glad you are back and we are here to support you. You’ve had a tough time. Sending lots of love xx

Happy birthday Sunny!! Have a magical day xx

And quetzal welcome back and I’m so very sorry to hear of your father’s passing, deepest condolences

I’ve got a busy day today of marking, it’s our deadline today and I haven’t finished eek!! But boosted by just stepping on the scales to see 9lb now gone! Yay!

Ttfn friends x

Lauren xx

Morning / Evening everyone . I will be back later today to catch up with you all (pilates coming up on Zoom in a bit )

I just wanted to wish a very Happy birthday to Sunny B ! 💐💐💐🤗🤗🤗

Oh sorry and one more, I’m also starting omega 3 supplement which provides 1000 EPA. Also for the peri and apparently does wonders for mood.

For anyone who’s fallen off the bus and needing to get back on, I’ll share my favorite phrase that I repeat to myself when I do the same: “Begin again”. It’s so simple yet so powerful and it really takes the edge of when I fall into self-judgement. It also gets used fairly regularly! 🙂

@dreamscometrue the app that MM uses and that I’ve started with is called 7M workout. There were a couple when I checked on the App Store but the original that MM uses is a red square with a circle of white dots. It was free.

For supplements, I’m perimenopausal and my supplement regime is heavily influenced by Lara Briden’s book ‘Hormone Repair Manual’. It’s an amazing resource and useful for women from 35 through to those significantly post menopause. I use a sublingual multi vitamin B complex (good for absorption) that’s primarily to keep B6 elevated; I use a high dose combined magnesium supplement that mixes mag threonate, mag glycinate and mag taurate ; I take zinc every morning alongside a probiotic and I take a pill called Violet that is a particular form of iodine that is important for breast health. I’m also going to start taking choline for several reasons one of which was a recent study that showed it having similar effects on the brain as estrogen. I can share more if interested in terms of brands etc only because it took me ages to figure out my own routine so I’m always happy to pass it on. Can’t recommend Briden’s book enough and her website is also a really helpful resource larabriden.com

Cathy I belong in the naughty seats too after my few wines last night! Maybe we should sit on the back seat – we’ll make that the naughty row!

But I’m back on track today…. a leftover roast veg frittata for brunch and I’m making bolognaise for dinner which I’ll have with steamed green beans (family have wholemeal pasta). I was going to have some Greek salad for lunch but am not hungry so may just have salad on the side for dinner tonight – would prefer to eat lettuce than to be slapped with it to be honest!

Main thing is to keep going and not let a blip derail us! My daughter has set a wedding date now for mid-October, so I have exactly 10 months to get into shape – 10kgs in 10 months is certainly doable if I stay on track 🙂

Hello! I am back After a fall with Ups (had a 2 week hike of 30-40km daily, Ate healthy, got stronger, lost weight. So happy with inner peace) and followed by downs as my father got sick and died unexpectedly. So, contrasting last 2 months where I rarely move and eat the wrong food. I feel exhausted og doing nothing but work. Will walk more and improve eating. Lovely to read here, you Are a fantastic group.

Quetzal

Oh I’m glad you were spring cleaning too CARONL! My bedroom is positively gleaming,I just need some finishing touches tomorrow! Enjoy those pristine cupboards and drawers! 💜X

Hi CCATHY I don’t feel I can wet lettuce you after being so bad myself yesterday,and being punished by sitting on the bumpiest seat on the bus😁
I was awful yesterday but I’m up on my horse again … clippety clop! ( Not easy to ride a horse inside a bus,I know!)
We can do this CC! We know it makes sense. We aren’t weak,we just had a little blip! 💜 onwards and downwards 💜 we’ll do great – as usual- tomorrow! X we’ll Don our Pashminas of Determination…as LUCKY MANEKI used to say! X

Hello everyone

Confession time – I have had a bad day! I started well with Greek yoghurt and raspberries for breakfast and had broccoli and Stilton soup for lunch and then after lunch I became ridiculous and ate a mince pie and some chocolates! I feel very bad about letting myself down! Tomorrow I will dust myself down and try and have a better day. I hope I’ve not scuppered things for my Friday weigh in! I can’t believe how weak I was today. I’ve been so good since Monday last week. Back to it again tomorrow! I am sitting in the naughty seat on the bus ready for a swipe of the wet lettuce 🥬 from Yowser!

Hi all.
1. Yowzer I have joined you in spring cleaning. Since lockdown continues and the garden is sleeping, this feels like a constructive way to spend some time. Kitchen is now done. I keep opening the cupboards and drawers to marvel at the orderly contents! Quite a few rooms still to go…
2. Had a lovely walk in the woods and dunes this morning -lovely combination of gorgeous blue skies and early morning mist. Confirmation that my back is finally better. 🙂
3. Enjoyed a lovely cybergame of bridge with UK friends last night. One of the few silver linings of Covid!
Happy mid week!

Hi All, just catching up with all your posts as I haven’t been on line for a few days. Nice to see a few more boarding the bus. After having lost over 6 lbs in week 1 I have now had a few days of no progress. I haven’t gone off plan, so I know the weight should shift at some point. I didn’t measure myself when I started. I am determined not to let slow or nil weight loss stop me!
I went for a bike ride on Sunday and found out that 16:8 fasting doesn’t work when I’m doing longer periods of exercise. I had a period of dizziness where I had to sit down on the side of the road, but this improved when I had something to eat. Next time I will have breakfast!

Hello.
Yowzer ‘spring cleaning” what a great idea and after all the days are starting to lengthen so we should all start looking forward to spring.
Sunny you’ve reminded me I’m out of the habit of meditating but I really must get into it …. tomorrow … maybe!
💉🩺🔬 Medical tests today mainly looking ok and just glad to be getting back to normal. So that’s my only positive so far this week.
Enjoy the last few days before the weekend.

Julia hope you’re enjoying your holiday.
So glad you brought up ‘macros’. I’ve never really bothered with them before but after reading MM’s new book, and always looking for the magic bullet, I though I’d follow his nicknamed 50/50 diet. So in the first stage it’s up 1000 calories, <50 g carbs and >50g protein, around 60g. So I thought ok why not? Well, keeping carbs and calories is no great problem.but 60g protein is very difficult.
However, it’s not possible to have a ‘one size fits all level of protein and I do remember Ben Bikman and his ‘prioritising protein’ mantra now but had forgotten it.
I think your right if you eat a healthy diet with little processed food, and indeed only additives that you would find in ‘grandma)s kitchen’, then you can’t go far wrong!
I’m definitely guilty of ‘over-thinking stuff’.
I will just go back to my healthy diet which works!
Somewhere supplements were mentioned so mine :
Calcium with vit D
B complex
Turmeric with bioprene
Co-enzyme Q10
High strength fish oil
I’ve been taking them for years but have no idea if they do anything for me just so frightened to stop now in case I crumble into dust!
I have the Ben Bikman audio book “Why we get sick” so I think that will be my next ‘read’.
Have a good week.

To the top

Good reminder to start up taking vitamins again – thanks.
Always struggled as my instinct is to take them first thing in the morning, but as im usually fasting til lunch it doesnt work for the fat soluables……which meant i didnt take them consistently. So as of this evening, I will take them with dinner….. obviously simple now I’ve said it out loud.
Chicken breast with a bit of salt, black pepper and mayo for lunch today…. I’m unexpectedly in the office so had to nip to the shop and this seemed like a sensible option. Decision made before i entered the shop and didnt allow self to think about other additions or options! Phew!
Day 2 I’m gonna get you!!

Wowzer Yowzer! can it really be Wednesday already!
Pleased with myself today as I’ve…
*~ Given my bedroom a much needed “ bottoming” as my MIL used to call it. Still need to finish by putting everything back in place after a cuppa. Spring cleaning has commenced!🙂🙃
And its a ….
*~ Gorgeous bright day again. Had a walk and helped reunite an escaped dog ( sbody had left the back gate open and he got out) with his owners. Took a while but we found him in the end. He looked guilty and pleased with himself all at the same time! He’s beautiful..Bert aged Three! 🐶
*~ Finished a gripping and tense audiobook..was sorry really for it to end..and then,just by chance,my neighbour then offered me a book..by the same author!👏👏
*~ As always,just grateful to be alive another day 🙏 xx
SUNNY I agree..a meditation session where you get into the zone so easily is bliss! And brings so many happy benefits X

Great useful and interesting question DCT!
I take these daily….
magnesium ( seems to help a bit with insomnia )
calcium and vit D (both prescribed by doc as I have osteoporosis)
a good quality selenium as from what I’ve read the soil is very poor in most places now.
flaxseed ( I don’t eat oily fish so this is a source of omega 3)
sometimes take evening primrose ( for arthritis)
and rosehip ( vits B,C,E)
One cranberry tablet daily as I’ve found taking it regularly has stopped the urinary tract infections that started plaguing me as I got older.
XX

You’re right Ruby, many vitamins and minerals are fat soluble – one exception is vitamin c interestingly, and we can only absorb as much as we need, the rest just goes into our urine, so loading up on vit c has pretty much no effect!

Vit b 12 is vital for iron absorption as well, so if you don’t get enough you can get symptoms of anaemia – fatigue etc.

I love science!

L x

Hi RubyG

Thanks for your reply!
I think I will have to just mix up the use of eggs to make them interesting again!
Re bread – sadly I will have to just give up the idea of eating it or anything similar as it is my downfall!
Re soups – do you have any good recipes for them as I like making my own
I just want to make my life easier so I stick to this way of eating and not ‘relapse’ again

Thank you again

Lucy

Adding to Lauren’s post re. protein, I also recall that most vitamins and minerals are fat-soluble, so the ancient wisdom of vinaigrette with a salad probably has scientific value.
Turmeric, I believe, is better absorbed with black pepper, Calcium with VitD, etc.
And VitB12 is not generally available on a vegan diet unless it is in the form of supplements or modified products.

Hi Lucy,
I am of a similar age, height and starting weight to you, and can recommend this way of eating wholeheartedly.
I would focus on the next stone down, and then the next one down, rather than wanting to lose 5st which can be daunting.
You don’t mention if you have any other reasons for following this, no diabetes or pre-diabetes/high BP, etc?

A few suggestions if you cannot reach 800cals would be to add in some healthy fats and oils (fat is not your enemy if your carbs are low) – avocado (yuk for me, but some like it…..), olive oil in salad dressings, tuna with mayo (not low-fat mayo), butter (but not on toast :), cream in your coffee, full fat Greek yoghurt, cheese (my downfall), etc.

Bored of eggs – oops! We have eggs for breakfast every day, they do keep me fuller for longer than the alternatives. Some people on here have yoghurt with a few berries, seeds or nuts, chia seeds, etc.

Packed lunches of “picky bits” with some tinned fish, cheese, salad bits, etc. or a homemade veggie soup in a flask or to heat in the microwave at work. We tend to have soup for lunch most days, and when I’m in the office I take my soup in with me.

Low carb alternatives to bread – I believe there are some looky-likey products out there but cannot comment as I’ve not tried them, and we cut out all bread, rice, pasta, potatoes. We sometimes have a very thin omelette instead of a wrap, but you say you’re tired of eggs. Little Gem lettuce leaves make a good base/boat shape for fillings if that helps.

Hope this helps and good luck.

I posted this over on the weekly thread too, if this helps:
I have always (as long as I can remember) supplemented with Brewer’s Yeast, and as a woman of a certain age I include a Calcium/Magnesium (with VitD3) supplement. As we are eating less fruit (i.e. hardly any) I have added 1000mg VitC daily, and at the start of COVID added Vit D and a general Vit B complex too.
We do try to eat oily fish at least once or twice per week, fermented veg once or twice a week too, and milk kefir with a single Brazil nut every day. I use fresh turmeric in curries and soups whenever I can, and add ground turmeric to scrambled eggs – apparently turmeric is better absorbed with black pepper?

Lauren’s lunch sounds amazing! We had Asian-style chicken broth and a slice of stinky cheese, I am thinking meatballs in a tomato sauce with courgettini for supper.
I have got back to reading the new MM book, but haven’t bothered with MFP for now (just CBA I guess) and am not going to beat myself up over macros. As someone else said on the forum, as long as I am keeping carbs low and eating good quality fresh food with a mix of protein and above-ground veg, then that’s good enough.
I’ll probably respond on the other thread too re. supplements – I have always (as long as I can remember) supplemented with Brewer’s Yeast, and as a woman of a certain age I include a Calcium/Magnesium (with VitD3) supplement. As we are eating less fruit (i.e. hardly any) I have added 1000mg VitC daily, and at the start of COVID added Vit D and a general Vit B complex too.
Keep going everyone!

Hello everyone!

I looked at this way of eating a time ago and did it for a couple of weeks and stopped.
However, it’s now urgent that I lose my 5 stones excess weight as I have developed osteoarthritis and am in a lot of pain.
Painkillers and physio haven’t helped so I am looking to lose weight as a way of reducing strain and pain
I have considered every diet but believe this will help the most and I intend to go swimming as well (yuk!)
The main problem I have is being vegetarian/ pescatarian and lack of variety and not being able to reach the 800 calories
I started it a couple of weeks ago and have become bored of eggs!
Please can people post easy breakfasts and lunches to do.
I work as a mental health nurse but shifts are 8-4 9-5 and no weekends
I also need low carb tasty alternatives to bread if there is such a thing!!!
I must succeed at this as I am only 52

I am 5’1” and currently weight 13 stones 10 but need to be around 8 stones really for my height

Please help!!!!

Thank you

Lucy x

Keep going Julz, you’re doing fab!

I’ve just had a delicious lunch of some mozzarella, pesto, tiny bit of sundried tomato, almonds and some cold roast chicken, all came in at 395 cals (I don’t eat breakfast so that’s fine for me), 23.9g fat, 7.1g carbs and 31.5g protein and I’m full and satiated so I’m happy!

L x

Interesting chat from everyone, useful and motivating!

Accountability check in from me…. yesterday was a good day – totally on plan and feel good for it! Broke the “pudding” habit of “needing” something after dinner – had a good stirfry of chorizo and veggies – cauliflower, broccoli, green beans, mixed beans (no added sugar or thickeners). Also did a very slow but fun run with some pals which lifted the spirits. Did not get meditation done….. feeling like i might be ready to brave the scales come Friday……

Have a good day
Julz

Hi JGwen and Julia

Just wanted to add my tuppenceworth to the plant protein discussion, wearing my biochemist hat!

Sorry if I’m preaching to the choir!

Basically proteins are made up of 20 amino acids (they are like the Lego bricks that make up proteins and determine how they fold etc) – the vast majority we can get from our diet, or we can synthesise them in our body from other molecules, but there are 9 termed “essential” amino acids – these we HAVE to ingest because we can’t synthesise them. They include lysine, methionine and I think tryptophan. The reason plant protein is not always preferred is because SOME plant protein is not “complete” – this means it doesn’t contain all 20 amino acids and particularly not the 9 essentials, however SOME plant protein IS complete – for example quinoa, but you just have to be more careful about where you source your protein if vegetarian or vegan, it is possible to get everything you need, it’s just easier to get it in meat – particularly tryptophan if I remember correctly. I believe if I remember correctly as well from my nutrition module at uni (which was eons ago) we absorb protein (and many many trace elements and vitamins) better alongside a bit of fat, because these things are fat soluble rather than water soluble and therefore the fat in meat also helps this process.

Anyway, I’ve waffled enough, hope that helps?

L x

Hi CaliforniaGirl,

Its interesting that Dr Bikman is very strongly of the view that meat is the best protein source and has been quite clear in a couple of video posts that plant based protein sources are not as effective.

There is the option of posting a question via the InsulinIQ website so I asked if this is a topic that can be covered in a future podcast. . What trace elements are missing from plant protein?

He did talk in a podcast that the only situation in nature where you have sugar and fat is in milk. Which is intended to help a young child increase weight rapidly during the most intense growth spurt of their lives. He was saying that meat contains both protein and fat which is ideal mix.

Hi Sunshine-girl
I joined Insulin-IQ when they were starting out, and were offering free membership to build up numbers of followers before they launched their paid for counselling service. I think they may have an old and new facebook page for InsulinIQ because there has not been any new posts on the facebook page I used to follow since last summer. –

If you go to the social media section of their website, you can scroll through all the posts they have done. At the start they used to have panel sessions where people could post questions and Dr Bikman would join in. Its not always that format now, the one last night on Covid was a bit poorly structured and was just two of the team chatting about research papers. But there was some useful info to take away. on the relationship between fat stores and virus’s.

I think it is probably worth looking out for videos posted by Dr Bikman where he gives presentations at conferences or is interviewed on podcasts. That’s where you get the clear information.

Hi Sunshine-girl
I joined Insulin-IQ when they were starting out, and were offering free membership to build up numbers of followers before they launched their paid for counselling service. I think they may have an old and new facebook page for InsulinIQ because there has not been any new posts on the facebook page I used to follow since last summer. –

If you go to the social media section of their website, you can scroll through all the posts they have done. At the start they used to have panel sessions where people could post questions and Dr Bikman would join in. Its not always that format now, the one last night on Covid was a bit poorly structured and was just two of the team chatting about research papers. But there was some useful info to take away. on the relationship between fat stores and virus’s.

Thanks DCT I was going well and on the straight and narrow but went a bit off piste myself this evening with a few wines… but tomorrow is another day! And still expecting a loss this week as have been on plan until now and walked 10,000 steps today

As to supplements – I take Vitamin C, Vitamin D, Fish oil, Turmeric and Magnesium. The fish oil and turmeric are for joint pain (and heart health), the vitamin D because my levels are always low unless I take supplements, magnesium because I read it helps with joint and muscle health and vitamin c to
Support immunity, important with the current COVID situation. I’ve found with magnesium I’ve been sleeping better and also it helps with regularity if you know what I mean! I’ve been able to reduce some of the heavy duty meds I’m on for Rheumatoid Arthritis since increasing fish oil and turmeric – however my diet has improved too so I don’t know how much of my improvement is due to diet changes and how much is due to supplements – but I figure it can’t hurt to keep taking them 🙂

DCT, I take occasional multivitamins, once or twice a week. I don’t know if they make any difference.
I am using oat fibre that was recommended in another thread to increase my fibre because I can’t get enough fibre in 800 calories. It has no calories, no carbs, nothing but fibre. I add it to my first two coffees, it’s bearable but it doesn’t improve the taste 😂
I have in order inulin because it’s supposed to be a pre biotic that encourages the bacteria that we want to encourage.
Nothing else.