Breakfast – 2 boiled eggs
Lunch – Meal replacement shake
Dinner – 150gm steak with one and half cups of steamed veg

690 calories.

Discipline = results

Hi Saloh, I’ve got the similar goals, but very different exercise regimes. I’m just starting up with walking/jogging 6kms per day. I haven’t found any issues so far and managed to have enough energy with 800 calories to keep me going. Running 10kms is a bit different, so not certain they can be compared. I’m down 8kgs so far and about to break 100kgs. All the best.

It’s worth sticking to it. 4lbs in 4 days is good going.
– To combat the hunger, look for foods that make you feel fuller for longer, like eggs
– Measure everything. Calories are everywhere.
– Its not only what you eat, but how much you eat. Plates of vegs will still stack calories.
– 30 mins of walking can help a lot, but don’t push it

You’re putting your body through some big changes, so I agree with others, it will pass.

Good luck.

Wow Mike! You are a shining example of WHY people should change to this way of eating.. the health benefits are measurable and proven! You must be feeling a million times better than 10 weeks ago! Keep it up and look forward to the longterm benefits of changing your habits 🙂

17 days ago, I hit 108.9kgs. I had been skirting around 106kgs for months and tried the 5-2 with no impact. When I registered over 108kgs, it was time to act. BSD was the way forward.

In 16 days, I am now down to 100.6kgs. I’m targeting 85kgs and have 30 days to do it.

When I started, I flat-lined between day 3 to 6. I got strict and now keep to under 800 calories, often only getting to 750 calories. Things are back on track. I’ve really limited myself to not making meals too complicated. I often repeat meals to avoid getting frustrated with complexity and introducing hidden calories. My digital set of scales has never worked so hard. Everything is getting weighed, although I’m starting to know portion sizes.

I’ve also ramped up my exercise regime so I now briskly walk between 30 to 60 mins each day.

I haven’t felt better, more energetic and more alert for a very long time.

Good luck to everyone following this path. Stick with it. I hope it works well for you.

am actually coming to the conclusion that actually – this way of eating is not working for me

I don’t doubt its healthier
but I have not lost any inches, cm, mm, at all from my waist, in nearly 7 weeksI think that the pounds I have lost are only because I have cut back radically on sugar
I have only lost a few pounds
and I feel tired
I had far more energy even when I was more depressed and bingeing

the fat I was having in biscuits and cake is probably about the same as what I have now (only now it is healthier)

clearly I am doing something wrong
or I am wrong
and – long story – but in my head I am ‘wrong’ anyway, so it all fits

I KNOW that there is no such thing as ‘starvation mode’ – aka most professionals
but whenever I eat less, my body burns/needs less, and everything slows down
this has always happened regardless of what new thing I am doing

I cant eat a lot of salad, it makes me gag
I cant eat platefuls of veg, I like lots of veg, but I cant eat stacks of it

and to be honest right now I am just too knackered to do even the reasonable walks I was doing before

end of rant!!!! – hot, sweaty and feeling ****

My BMI is 30 btw, its not that I dont have any weight to lose! 😄

Hi
I know methotrexate it metabolised by the liver, hence my regular liver function tests. Can I just ask if anyone has experience of starting this WOE whilst on methotrexate? Does it affect the success?
I already eat LCHF but I am struggling to lose weight. I am not diabetic, but have T2 relatives.

Thanks
Beyond

Hi, I have been on BSD 10 weeks and in that time my life has changed dramatically. I had/have diabetes for 10 years. I was taking 70units of insulin a day. I had been diagnosed with mild cognitive impairment 2 years ago, which a neurologist said was not curable. I have been in hospital with heart problems, The cardiologists told me that I don’t get chest pain, just shortage of breath because my diabetes has damaged the nerves around my heart. To get to the point I also had other organs in my body that were not working as they should.
In week 3 of the BSD I noticed that my short term memory was improving and as the weeks went on the ability to process thought had came back, I could now do a lot of the memory tests that I couldn’t do before. Over the next weeks I noticed my other organs had started working. I have also lost 12kg.
My life has changed so dramatically for the good. I would welcome any comments to help me maintain my new life.

Rams from what I’ve read if you can’t sleep, eat later if you can? Good luck to you too..

Hi Mike

There are lots of variants of low carb/high fat diets, Atkins amongst them.

What Michael has done with BSD, I think, is to make it all as simple as possible – and as workable as possible for many people.

He’s accumulated evidence that a relatively short period of calorie restriction (800 cals pd over 8 weeks), together with complete abstention of refined carbs, can produce a) significant weight loss and b) lowering and balancing of blood sugar.

So it’s a plan to get you first of all some really encouraging weight losses, which are important if you have a lot to lose, and also a plan of eating which will leave you on reduced calories but not feeling hungry (or at least after the first few days when the carb withdrawal can have effects, especially if you ate a lot of them before).

I am 7 weeks in, not type 2 but slightly overweight and also mildly carb addicted. OH is Type 2 and would love to get off metformin.

Being the sort of people we are, we have also looked at lots of other books/articles/evidence. Our experience is that coming off refined carbs (in our case bread is the major one which has vanished from our diet) has left us feeling bright and lively and removed some ‘fog’ which we weren’t even aware of. I feel in control of my eating, and we have both really really enjoyed the taste of food, and generally speaking not felt hungry.

There are other things you can do, other books give you more guidance, but the BSD is a very good and simple start.

Following my research, I intend to continue a lifestyle change to remove refined carbs (already given up sugar in tea/coffee – used to be a 2 tsp person) except in exceptional circumstances (e.g. roast potatoes at Christmas, very occasional slice of good bread if I find any). I shall also control the balance of nutrients in terms of (good) carbs, fat and protein, and am very confident I shall continue to feel much fitter.

But read the book when you get it, and see what you think. I recommend it thoroughly! 🙂

Just to let you know, Raminski, this is what is known as ‘carb flu’ as you come off all the refined stuff.

Soldier on through it, as Especially and Janeycoughdrop have said, it will pass, and quite quickly!

Yes, Winifred, don’t let anything get in the way of doing more exercise – Lucia here is a wonderful inspiration, check out some of her posts, she did all sorts of stuff like walking up and down the stairs, and even now ensures she gets up and walks about as much as possible.

And some people have a treadmill they use in the sitting room whilst watching TV!

I try and feel grateful when seeing stairs or escalators either at home or outdoors, because I know it gives me an opportunity to walk up them!

Yes, you may feel a bit woozy at the start – it’s coming off the carbs – keep drinking lots of water (and also make sure you get enough salt) and it will pass.

I would recommend you do keep an eye on portion size to check how many calories are going in – as you found with the brazil nuts, you can underestimate what you’re eating. Though brazil nuts are good!

I plan ahead, and weigh out what I’m eating, though some things once you’re a bit more experienced you are able to judge much better.

It all gets much easier as you go on, promise! 🙂

WiniFred as long as you are doing something that’s what matters. Get the pedometer as suggested. Good link from Frog. You will find you may walk more steps during the day even round the house plus your hour. If you can walk a bit faster and drag the dog (mine used to want to stop every few minutes for a sniff) that will help too. Just do what you can but do something. Good luck…

Really wanted hot chocolate last night but instead I heated almond milk (unsweetened stuff because some of it is full of junk) and added cinamon and tiny bit of maple syrup. Made some froth with the top and it was really nice! Felt sweet but not sickening sweet and not to many calories at all – 62 for almond milk+17 for small teasp of maple syrup – didn’t count the cinamon as v low!

Hi Tokyo14
You’re doing great, keep it up.😀
Are you eating enough fat and drinking enough water or herbal teas? Are you adding olive oil to your salads and veges?
Are you recording everything you eat on a calorie counting app? I use EasyDietDiary, but I’m in Australia and I’m not sure if you can get it if you’re not. I see a lot of others use My Fitness Pal. I find that to be the most critical thing, I weigh and measure EVERYTHING and record it. That way you don’t have to worry so much about portion sizes as you’ll be keeping track throughout the day and will know how much you’ve got left to have.
I’m now in week 10 and have lost 15.6kg. My highest loss was 4.6kg (first week) and the lowest was 0.4kg (2nd week), but seem to average around 1.5kg per week.
Keep it up, we’re all different and we’ll all lose weight and inches at different rates, but it will work!😊

Keep going! Weeing and tiredness are common but will get better! Once your body starts to get over the carb withdrawal you will also stop feeling hungry, promise 🙂 I think the experts suggest eating your evening meal quite late if you have problems sleeping. Keep up the fluid intake and make sure you are eating full fat versions of cheese or yoghurt as they help you feel fuller for longer. Rest assured that by the end of week 2 you will be feeling the benefits 🙂

Lucky cat Frog :-))) Sounds yummm…
Great you got to see Pandas.

I felt like that for the first week nearly Raminski so keep at it!! Especially the feeling faint/tired and peeing. I found drinking loads more water helped a lot. Tiredness and dead feeling definitely lifted after the first week I think – and it feels great then! Not like perfect person great, but more normal anyway 🙂

Wahoooo – go CaravanSue!!

Hi Izzy,

Don’t throw the granola out, you can fix it. All you need to do is bang it in the oven at a low temp for a while and it’ll drive off the water. Chuck it into an oven at 90°C for about 20-30 minutes, just check on it every 10 mins or so to make sure it isn’t burning, but it should be ok. Trust me; I’m a scientist 😉

As for me, this week my weight went up over a kg in a day and decided to stay there for a while. Luckily, it turned round in the past couple of days and as of 7 weeks on the BSD, I’m 14kg down. And for the first time since I was at school, I’m 15 stone in old money (95.4kg). It’s a personal milestone that makes sense in old money, not in kilos. This means I’m only 2.4kg off my goal and I have a week left. If I’m honest, I don’t think I’ll make that goal, but it was an ambitious goal. And the figure on the balance isn’t everything; my BMI and body fat percentage are down and are getting normal (although I have scientific doubts over BMI) and I can fit in all the clothes I bought but could never fit into before.

Looking after a sick stroppy toddler today, so this is going to be stressful……

Have a great day y’all!

Sciencemonkey (ook ook)

Ooo would love some of the granola Izzy – pity you can’t send it across the sea :-)))

Had weird breakfast of salmon and red pepper massive plate of green leaves this morning as was feeling so hungry. Still hungry now though – maybe I need more fat from somewhere (preferably not cake ;-))) though salmon sucks up so many calories it seems to be full of fat!…

Love the planning, I really will have to start making soup. Sparkling water will have to do me until this feeling goes away!

Good morning. 4 days in and have experienced:
some very interesting meals;
feeling faint but BP is not any different from usual;
feeling bloated;
feeling hungry but not being able to eat;
not sleeping very well but feeling exhausted;
and (sincere apologies for this) peeing like a drain one day and hardly peeing the next 🙂
lost 4 lbs!
Is this the way it is?
Rams

Good morning. This is my fourth day too and yesterday I felt really really horrible. My belly was like a balloon and I didn’t want to eat and felt nauseous, but also felt hungry. I also only slept about 4 hours between 21.00 and 08.30. Sounds like this is not uncommon?
Saloh, if you can do it so can I. I need to be down to 82kg by September of possible. You run half marathons; I can just about walk due to a hip problem at the moment but I can cycle a bit (not serious Lycra I can assure you)
All the best and today I feel OK so you will too. Drink loads and loads; I even like hot water an lemon now!
Good luck
Rams

hi thanks for you kind comments as soon as soon as i stepped off the scales i thought i must post on here i knew your positiveness(is that a word !!!) would stop me been a miserable bugger!!
i know its a good loss i think after reading peoples post i expected more i thought as i sat in the bathroom glaring at the scales i have two choices !!
1) give up and return to my old chocolate eating sugar glugging ways or
2) continue for another week watch my calories and carbs and mainly portion size and not get weighed till next thurs!!!!
i choose 2!!! but on that choice i have a question for you wise ladies
how big should my portions be ? and as an example of todays meals am i eating too much
breakfast-yoghurt and four strawberries
lunch- salad with a bit of feta and one mackeral fillet
tea- heck sausages 1/2? roasted peppers and courgettes and aubergines
thanks for any advice
so today i am cleaning and sorting my kitchen cupboards oh the life i lead !!!! x

I felt really good but this morning ive been swimming and I felt wuzzy. Ive had some strawberries and blueberries and that farge yoghurt and come around a bit. Do you control portion size? Im eating off a small plate. I ate some brazil nuts and OMG they are so high and stupidly I didn’t put into fitness pal until after I had eaten them!
Thanks for the advice im on the water now so will keep drinking it

Bacon. Chickpea wrap. OMG that knocks my apricots into a cocked hat (whatever that means). Why didn’t I think of such a breakfast option???

I know what you mean about cake. Chocolate cake. But really? Can we leave it at just one? I am a slave to my sweet tooth…. 😕

Hello Mikeaschofield,
I’m not really sure as I have never tried the Atkins. I used to think it was just cabbage soup but I understand it’s quite different now.
Someone could probably help better but I suppose the main difference is calories. 800 a day for eight weeks, unless you are doing the 5:2. It helps our bodies to adjust to not needing so much food and I think my desire to binge is already seriously curbed.

Hello Saloh, keep going, I do agree the withdrawal symptoms are horrible. If you can do running then do by all means, make sure you’re drinking gallons of water and have enough protein and fat. I wouldn’t have thought you’d need to add calories, but if you do make sure it’s the right food. It’s adjusting to the lack of carbs and using the right energy source that gives the low energy to start with. Personally I just couldn’t run at the moment, still low energy from trying to beat candida but trying to up my steps is my idea at the moment.

I agree with you to an extent Baristagirls but Winifred was drinking two. Which doesn’t leave much in the way of calories for food, and she has said earlier in the thread that she was having trouble keeping to 800 calories a day, which personally, I would too, if I was ‘spending’ over 300 calories of 800 a day on coffee. Each to their own, I suppose, I just thought it would make sense, if she had to have two, to switch to skimmed milk. I know it’s not the ‘done’ thing, just looking for a workable solution for her. Or, as you do, she could drink one ‘decent’ one. But personally, I couldn’t justify two full fat coffees a day. I’d be climbing the ruddy walls trying to eat what I want to on under 500 cals a day 😉

Janey! I know, I know, but it’s never easy taking your own advice, is it? I think Tokyo has done brilliantly! From the comments, the brownies work out 100 calories each. I don’t know what size they would be but… Janey! Chocolate. Cake. Even if they’re only an inch square! Might be an idea for when I have friends around for a meal, better than cracking and stuffing myself with Daim bar cheesecake or Sticky Banoffee Pudding or… I’ll stop now. I’ll stop.

Grilled apricots, eh? Sounds… yeah. Bacon chickpea wrap, anyone?

hi there, so Im in, 4 days in but am definitely feeling the lack of carbs, sugar, a general low energy, i guess its withdrawal but determined to push through. One thing I can’t work out, is whether it is sensible to be running during this period, I am due to run a 10K 10.7.16, and should be training now. I have a lot of weight to lose I’m 120 kilos and need to get under way under 100. I ran a half marathon recently but managed to keep weight on. Now wanting to lose it to get fitter and healthier. I can’t work out if Should add carbs or calories to fuel run or try and get through it without? Any advice greatly received.

thanks.

Hi Winifred

http://joyofandroid.com/best-pedometer-apps-for-android/

this is a recent article on different free apps for android phones – I looked at it when I forgot to take my pedometer away with me last week.
I didn’t install one in the end, because I’m used to translating steps walked (recorded on my pedometer) into time to load into myfitnesspal, I just kept a mental note of the time I’d been walking.

ROFL Lucky, I can’t believe YOU are finally telling people not to obsess about the scales. Is that because yours are still broken???!!! You know my feelings on perpetual weight checking. The 2 inches off the waist is a far more important result – your liver and pancreas are slimming down and cleaning up!!

I checked out that brownie recipe. Looks nice BUT nowhere are calories mentioned! Aren’t we just going to stuff ourselves full of cakes like before if we start down this path??

Grilled apricots for breakfast. They were a challenge. Made me suck my face in a bit with their tartness. Not sure that’s a winner….

On a contrary note, Winifred, I think the full fat milk is well worth the carbs and calories for the flavour! I have one latte a day now and remember the fat is quite allowed. Just have to keep an eye on the other carbs to make sure you don’t go over.

Thank you Nettle for your encouragement. Measuring my body shape is a good idea. As for needles….I am trying to overcome my fear of them, as you are right, regular testing is the only way to find out how my blood sugar levels are doing.

Wow, impressed that you are on week 16! That’s some motivation and commitment. And well done for getting into your skinny jeans!! That must be such a wonderful feeling. It’s great to hear inspiring stories like this, will help to keep me going and motivated.

Good luck with the rest of your diet, hope you get to move to the 5:2 crowd soon!

Fiftyfifty – those brownies, though? I always read the comments on recipes like this, it looks like I have to try these too! They look and sound delicious! Thank you for sharing them 🙂

Oh Tokyo, don’t stress the 0.2, if you’d only weighed once this week, you’d be none the wiser about it would you? And a couple of inches off your waist? A couple? A COUPLE???? I only managed one! Looks to me like it’s definitely going in the right direction. Sometimes our bodies don’t always show things in kgs and lbs. Hide the scales now until next Friday. Then you won’t know about any fluctuations in the week. Well done you. Don’t be gutted. You’re 5lbs lighter than you were this time last week with a waist that’s two inches smaller. Sounds good to me, anyway?

Ah right Winifred. Might be worth asking if they can do a skinny one for you? You could have two of those for the calories of one. I know we’re meant to be eating full fat dairy but when two mere cups of coffee is over a third of your daily calorie allowance… yikes. I couldn’t survive.

Omg Baristagirls, have you been foiled again? *mumbles* I have two unopened packs in my breadbin…

Well, this morning both hubby and I are another pound down each, that’s 17lb for me and 13lb for him 🙂

I think someone is rather into the chocolate mousse dark in our Lidl!
Oh well it’s good for me not to have it on standby.

sorry , i know exactly how it feels am going to try next week to eat the food on the plan as now i use foods that are adding up to 800 calories and keeping below 50 carbs. Keep going its only one weeks results.

I was concerned I may be getting insulin resistant and was also a bit overweight. So I went on a diet and arrange to see the doctor. I got to doctor about two weeks later and he tested me at 5.4 and my HBA1C came back at 40 so he told me there was no problem. I continued to monitor my own blood about once a week and for the next few weeks all seemed fine.

At the same time I went for a set of tests at random health. They measure 150 different levels from your blood samples. By this time I had shed about 10 kilos in 4 weeks. HBA1C was at 36. I thought they must be correct I don’t have a blood sugar problem and went back on to a normal diet. However 3 weeks later I noticed that my fasting blood was up in the 6’s. I went straight back on a low carb diet of 650 2 days a week and 1400 the other days. I am also walking briskly over hilly terrain for 1.5 to 2 hours a day and exercise on my bike or in the gym for at least 1 hour each day. I have been doing this for a week now and have lost 3kgs yet my fasting blood sugars continue to rise. My fasting blood sugar was at 7.3 my highest ever reading. Am I doing something wrong or should I expect this.?

By the way The test I had done show low adiponectin levels. If ur are reasonably slim and u get diabetes 2. This may be ur problem. It is a hormone produced by adipose fat tissue most people have about 10 micrograms / ml. Mine was 3.45. This substance helps u burn fat, the fatter ur get the less u produce. People who have naturally high levels of this hormone can get very fat and not become diabetic, those with low natural levels can get diabetic at low fat levels. Low levels are also associated with many cancers and atherosclerosis. The slightly better news is that u can raise ur level by diet, Med diet with high fibre and exercise and also eating oily fish also seem to raise it. I tried talking to my doctor about this but they had never heard of it. You really are on ur own GP, s don’t seem to know enough and u can’t get to see the specialists

Yes Lucky, it’s full fat milk. I only drink it in a cafe as don’t have milk at home, but do spend time in cafe’s. !

Thank you. I’ll have to ask my friend about an app for my ‘phone, not very techi minded. 2hr walk will be a bit much in summer temps, and work nags very early to beat the heat, so doggies miss out a bit as only take them out for about an hour.

good morning everyone well i bit miffed this morning stepped on scales and up 0.2 of a kg i know its not much but i have stuck bloody religiously to it thought it would be more !!!! so i have lost 2.2 kg this week and a couple of inches of my waist i know thats ok but my worry is its going in wrong direction i officialy hate scales!!!!!!!!!!!! bit gutted

This is a lay person’s reply but maybe it is that your liver and pancreas are still getting rid of fat/sugar (or something like that).
I also thought that if the BSD way of life is just that, you stick with it like you said and eventually it all levels out.
Happy BSD journey.

I was going to have strawberries and granola this morning but the granola has really gone too soft so I’m going to have to throw it out. It’s a shame as I haven’t even got through a third of it. I like it though so what I’m thinking is next time I’m going to make 1/3 of the recipe and freeze it. The pecan brittle froze well and could be eaten straight out of the freezer so I’m taking a bit of a guess and assuming the granola would as well!

I had fage and strawberries instead and MY TUB IS EMPTY!!! EMERGENCY SHOP TRIP EMERGENCY SHOP TRIP lol but not till after work.

My hay fever is starting to make me snotty grrr and my eyes are itchy. Going to have to start and use my medication for it.

So, strawberries and fage for breakie and I added a tablespoon of seeds.
lunch is cauli and bean soup
dinner was going to be fish fingers but it depends if I buy more fish on the way home as when hubby picked up the shopping he didn’t buy enough. If not maybe it will be egg night.

Have a great day life changers!

Hi tokyo14. If you’re looking for a new brownie recipe you might want to try this one:
http://cookeatpaleo.com/easy-paleo-brownie-recipe/
I left out the espresso powder because I didn’t have any, and used coconut oil instead of ghee, but they turned out great! So light (no flour at all, just cocoa) and deliciously choclatey.
I have made them a few times now, with both almond butter as well as peanut butter. Fantastic on their own, or with strawberries and cream 🙂

Thanks Switzerland
Yes, I have kept my food diary religiously and cant seem to find a common food that sends my BGL’s up. I am not on sny medication either so I figure if I get more weight off it should stabilize. But, I am so happy with the weight Ioss I am going foward.

What great results CaravanSue. Congratulations. I think some people’s blood sugars take longer to stabilize than others. Have you been using a food diary? I’m just thinking that if you record everything you eat and record your BGL’s beside it, if it’s food related you may be able to work it out. BUT, it may be a metabolic thing and the longer you’re on the BSD the more stable they’ll become.
I enjoy reading about your progress.

Hi Angiebabe,
Welcome on board. It’s always nice to have a new forum member.
Lucia gave good advice with suggesting you ask for the cheese option at the end of dinner. I’ve found restaurants very eager to please and meet my needs eg. Is it possible for me to have the fish but no chips please? Oh, grilled would be wonderful, thank you. I’m quite full, could I just have some cheese to finish the meal, hold the fruit please.
I’ve had a lifetime of bad allergies (anaphylaxis) and so does my daughter. So I got used to ‘quizzing’ the staff at restaurants/cafes decades ago. It never ceases to amaze me how helpful staff are and how they’ll go the extra mile and speak to the chef to check ingredients in dishes. Sometimes I think it makes their job more interesting for them.
It’s good that your eyes have improved and also that you have a treadmill. A lot of us started off slowly with exercise and gradually built on that. I figure that some exercise is better than no exercise at all.
I hope you enjoy the rest of your BSD journey.

Hi everyone,
We’ve got a different type of voting here – federal election 2nd July.
It’s a 1.5 km walk to our polling booth, half of it up hill, but the danger is when we arrive there……the fundraiser sausage sizzle. I’ll probably just donate money to the cause before I go in to vote.
The ice skating rink sounds great – count me in – I may be a bit late due to travel time.
I made a mistake today of not eating breakfast before I went grocery shopping and then got hungry while I was out and grabbed the first thing I saw (a berry and white chocolate scone). I live and learn. Lunch will be a plate of veggie’s and dinner fish and salad like last night. Not too bad of a calorie blow out – just a carb blowout.
Best wishes everyone.