If I were you I’d start with 800kcals per day, but I’d email the people behind this site with your concerns, because I suspect that you are correct. I’d include your height, weight, gender, age and how active you are; perhaps they will suggest a lower total, or perhaps not, but they are the experts. It might take them a few days to reply, but no harm in the meantime getting used to the lower carbohydrate diet with 800kcal as your target. Good luck.

Hi, Welcome to the forum. I don’t know about your other health issues, but as far as the diet is concerned you should be okay. I didn’t do any exercise for the first week and I was happy with that decision. Since then I have been able to do substantial amounts of exercise whilst eating 800kcals. In a few weeks your body should be able to convert fat fast enough to sustain walking even for very long distances. Of course by July you will have been on this diet for over eight weeks so you might be finished!

I’m two weeks into the 800 and its getting easier, my appetite is way down.

Weight loss: 22.6lbs (I’m bigger to start so don’t get jealous, I have a LOT more to go)
Morning Blood sugar: from mid 150’s to around 115
2 inches off my waist

Hi keeptrying & RozyDozy
38 years ago after the birth of my youngest child I started a diet. Then I tried slimming world or was it weight watchers. Then Atkins & the 5:2 diet! None of this registered with me as being a serial dieter!! Or as having a problem keeping my weight down. How sad was that?
It wasn’t til I was diagnosed with Type 2 Diabetes ( & both parents had it) that the penny dropped. And it wasn’t til my mother died & the stress levels ( from her illness ) came down, that I eventually put me first.

Your Mind & body has to want this BSD life changing diet/ way to LIVE to work.

There is HELP here like no other. For T 2 Diabetics this IS our chance for a meds free/controlled LIFE. All we had before was doom & inevitability. This DOES have to work for US. And, if other illnesses & life long struggles with food can be helped too that is a fantastic bonus for us all.

Everyone, give this diet all you’ve got. You were led here for a reason. It’s time , the right time for YOU. We are the pioneers & we will make a change happen

I am just coming to the end of day 1 and sat reading all of the comments, this is really helpful so thank you 🙂

I’ve had what was left of my pancakes and a few raspberries for dinner, it was mostly for quickness as I’m going out a walk with my friend soon. My calorie count for the day is low, but I’ve had my carbs lol.

I was super proud of myself earlier as I was out with my husband and kids, they all had cake and my daughter even had hot chocolate with cream and marshmallows….and me? yup. I had a nice cup of peppermint tea!

I am so going to lose more weight!

Hi to all, yes I too started putting weight back on, Plato!d and then it started creeping back even though I didn’t cheat. So fed up I stopped the diet for a week. Since starting back I realise if I reduce my carbs down to 30 to 35 it has forced weight loss again. Fat remain about 50/55 and the same with protein. Can anyone see a problem doing this? Grateful for anyone’s help please.

Hi HappyLass
I’ve been on this diet for 12 weeks & cook all my meals. Not used the book or other recipes yet. Am going on holiday in June & wanted to take some shakes with me. Thanks for your post & I will get some of your shakes to try. Well done on your diet achievements.
Ne’er cast a cloot tell May ezz oot! I love Bonny Scotland. Best wishes from Robin Hood & the castle!

HappyLife – Protein shakes

The shake I use is called Premiere Protein, I find them in Costco and Sams club, if you don’t have those, look around, you might find similar. They’re great for on the go.

When I”m home I make my own using recipes from the Trim Healthy Mama diet that are categorized as FP/Fuel Pull for both low in calories and fat

This is one of my favorites, it comes out to 165 calories, I also add a two TBLS of unsweetened cocoa powder to make a chocolate version for 185 calories
https://www.pinterest.com/pin/489414684478184734/

This is another favorite that is about 170 calories
http://www.briana-thomas.com/mock-frosted-lemonade/my

Hello keeptrying,
I have asked myself much the same question. Previous diets I have done, I’ve lost weight & it creeps back on. The last major diet I did was high protein/low carb (not Atkins, but a variant) worked well. I had some health issues a few years back which had the result that I really piled on the weight (because I wasn’t able to exercise to the same extent as I had been). I think that eventually boredom kicks in and I want to try other things – I cannot conceive of life without the occasional loaf of bread, some rice or pasta, and I have told myself I will be careful about introducing them gradually, just as an occasional thing. Biggest problem I find is succumbing to temptation in the supermarket – usually when I am not feeling 100% and I want some serious comfort food. I’ve also been guilty in the past of consuming too large portions.

The saying “a little of what you fancy does you good” is very true – for me, it’s when the “little” becomes “larger” & “too often” that causes problems! 🙂
Think the key is to recognise potential triggers for sabotage. If you find yourself on the slippery slope, nip it in the bud with a quick return to 800cals BSD.
Good luck,
Rose

I’m on day two so still doing the carb cold turkey bit, wondering how soon I will stop craving carbs?

Hi Zendo
I’m staying on this BSD for a while yet too. Just taking the My marathon in May challenge for British Heart Foundation that ay caramba posted. I’m doing it & will donate after. I don’t Face book or Twitter. I’ve been very sedentary & concentrated on the diet. Now I need to move! Want another 7lbs off this month.
Love the Med diet too. Keep on keeping on

Yikes! The kid’s family is having us all go to a dim sum (Chinese dumpling place) for Mothers Day. I don’t want to be the food police person so plan to go BUT am going to eat my own meal on the way over in the car and then just have a little plain tofu and tea at the place. Everything else has major carbs and gluten which I can’t have either.
I had to do this before when I worked at a company for lunches because I was on a super strict tummy diet so it doesn’t bother me.
BUT – wondering if anyone else has to do this sometimes as well???

Thank you so much. All of the suggestions sound good. I am looking forward to trying new foods

You know what I’d find really useful? A basic shopping list for the eight weeks. I’m working from the photo opposite page 137 in the paperback and have got:
spinach, tomatoes mushrooms celery carrots cucumber red peppers avocado raspberries blueberries almonds walnuts hazelnuts pinenuts salmon white fish sardines chicken feta cottage cheese eggs

Of these, I can’t bear sardines (bleugh) so won’t be eating them, but I’m wondering about pulses. There aren’t any in the photo at all. Should we limit them? I could happily eat them instead of carbs but I’m aware that they are very starchy. What do other people think?

🌷Hashimoto I love your comment about clearing brain fog even if we didn’t know we have it! Haha so true

🌷Ollie- Congrats for getting back on – that takes some power I am sure! At least you know you can do it since you have done it once. That’s terrific!

🌷DemiMondaine, so glad you already feel great! I had a super rough first two days but it’s day 4 and Ibe lost 7 lbs and have no joint pain with BS dropping from 119 to 80 (under 100 is normal bs in US-I notice people post single digits so think those in other countries measure differently than in the US probably).
Keep at it! Good luck shopping!!

Hi Sentinel09
Wow! What a welcome weight loss, in every sense. Great meds & bloods news too. This BSD is producing some high weight loss. Proves we are willing & can do it. Pass the news on. We want change for Type 2 Diabetics in advice & treatment world wide

Hi everyone
Now into my fifth week and lost nearly two stone although loss seems to have come to a grinding halt at the moment.
After blurred vision and gout which apparently you can get from a low carb diet issues now seem to be under control.
Not yet reviewed my HbA1c since l started so cannot assess my sugar levels yet, this l will do at the end of the diet.
Cannot really say my energy levels have improved yet but l am walking 10000 steps every day with some swimming and strength training.
Alcohol apart from the occasional weekend glass of wine has not passed my lips but l still really miss my chocolate.
I must admit that this diet is not as hard as l thought it would be and the fast weight loss gives great encouragement.
Anyway keep you posted.

Hi Izzy,
I couldn’t eat meat when I was pregnant as it made me sick and I never went back to it.
Since the two places I have mainly lived our Hawaii and Washington we have tons of fish (salmon in Washington state) so that’s my main protein.
Thanks to everyone saying we could have some beans I had 1 cup lentil soup yesterday so will start adding that. It’s the only beans I can have on Fodmap (ibs foods) as I’ve gone back to that since on this diet my tummy is having serious issues (ibs or die off not sure which yet).
Have a great day!!!! 💜🌷

Do you still eat oats?

Day 4
a.m readings
Weight Loss 7 pounds
Blood Sugar 80 (from 119 day 1)
No joint pain!!!
Not feeling faint today!!

Must say, second day in and I already feel a lot better in myself, although a bit hungry at the moment has haven’t had lunch today (brunch at 10.30, and then an apple). I’m just about to go shopping for meals for the rest of the week. What could possibly go wrong?!

Hello

I am about to start the BSD and although I’m relatively healthy on the outside (BMI 23.5, hip:waist 0.7), I’m a stone heavier than I want to be due giving in to uncontrolled carb cravings. Cereal, and ryvita with jam or Nutella are my nemesis. The weight loss figures I’ve seen are very impressive but are mostly for folk who are overweight to start with. Are the results more modest if you have less to lose? Am just trying to set my expectations and not get disheartened.

Thanks,
Clo

Thanks, Eureka & Captainlynne! Great resources and tips. I’m definitely guzzling the water and probably need to increase by half as much again when I have a “physical” day. It’s nice to feel like I can handle the manual labor! Been a while.

Ha ha, that sounds a good idea 🙂 I’m a bit concerned about my energy levels and the walk but am sure it will much easier when the lbs come off.. Am 4 stone overweight and I know it affects my back.. Onwards and upwards! Good luck izzypeach on your journey too 😀

Hi Lucia. Sympathy! I had the opposite problem trying to buy a cozzie. Top stayed the same but bottom half shrank 🙁

Neodiver I really feel for you, it’s bad enough when people compliment you on hard won weight loss without your cancer diagnosis complicating peoples responses. Almost 60 lbs is truly phenomenal and congratulations are due. Respect!

I am pleased all your hard work has made the diagnosis happen sooner and your treatment options better.

Praying you have a really speedy recovery post surgery xxx

Thanks Hashimoto and captainlynne for your comments.

I do feel much better in myself, and as you say, that is what matters most. My children are very supportive so I do have that strong team behind me!

Regarding clothes, I have thrown so many out – I’m up to 7 bin liners full now – and resurrected others from the boxes they’ve been hiding in for years! But I am not buying more clothes than I need ATM as I anticipate growing out of everything I have in the next few months, and on reflection I probably would have looked better yesterday if I had chosen a different outfit. Ah well….

My daughter has already said we will go clothes shopping when I reach my target weight. I’m looking forward to that – it’s so long since I’ve been able to shop in any high street shop and know they have clothes in my size.

Succeeding on the BSD does give you more self-confidence – I’ve been quite surprised at how much that has changed, and I wouldn’t have described myself as a shrinking violet before.

Hi gang.
I went into the Edinburgh wool mill shop as they had a poster of a white dress scattered with large red poppies and sky blue poppies.
It was yummy.
The problem is, I have lost more weight from my belly button up, then my belly button down.
So the top swomped me and the hips were a little too snug.
But I am getting there.
Love Lucia
Xxxx

Hi everyone – great forum posted a little while ago on another thread that i was having a tough time finished the 8 weeks things were really good then decided to go back to my old eating pattern WHY, anyway after lovley encouraging comments I am back on track, back on the eating plan and feeling soooooo much better, so I just want to say to anyone struggling please don’t give up it is worth we all want a healthier life thanks once again for all the support

As to noticing weight loss – and people being afraid to say anything out of fear you might be ill – I now have an additional complication.

I’m just at the point people are starting to comment (nearly 60 lbs loss – a mystery to me why it took so long), right at the time I’ve received a cancer diagnosis I’m beginning to share. That makes it eve more complex. Those who hear the cancer diagnosis before they comment about the weight are now afraid to say anything and arereally worried that it is much worse than I’m telling them. Those who have already commented are now afraid they’ve congratulated me for the consequences of an illness, rather than a move toward health. Sigh…

But serendipity is nice – coincidentally, having a “normal” BMI means my treatment options are better, I’ll likely recover more quickly (since my blood glucose is normal), and I’m pretty sure the loss of a significant amount of fat helped me find it earlier than I otherwise would have.

I think it’s really mean when no-one comments on someone’s weight loss (provided it’s not illness). A nice comment can brighten things up and keep you motivated. So, to all the ‘losers’ a massive well done from me!!

for about a quarter of the recipe, it works out around 150 calories, 11.5g carbs so not too bad.

I made pea and ham soup for lunch, quite high in carbs but I’ll be careful about dinner.

Hi Christine i was delighted when I could fit into some posh frocks I hadn’t worn for years so I know how you wi,l feel!
And thanks for the compliment 🙂

Hi Izzy, try an Asian supermarket, sometimes Sainsburys have it in. I get mine from a corner shop owned by Asians. The independent health food shop also sell it. I find H and B prices bordering on the ridiculous!

I typically spend £1.69 for a kilo bag but that will make an awful lot of flatbreads – round about 40 breads as a rough estimate. You can add your own herbs and spices to the batter. For curries I add cumin seeds, chilli powder and cardamon seeds. For wraps I add caraway and rosemary. Basically add the flavours you like!

Oh and sometimes it is called Besan flour!

So you are looking for Gram, chickpea, garbanzo or besan flour! Different names but they are the same!

That is just a list I made to give people a rough idea for packed lunches – not definitive by any means!
🙂

Thanks Hashimoto you are a great support to everyone

Thank you that’s a great help.

Well done ChristineDenise, in another 4 weeks you are going to love your new self in your evening dress! 🙂

Izzy

Chickpea flour also known as gram flour. My local Tesco has it, but currently out of stock. Local H&B don’t stock it. Bill’s advice on here is to try local Asian shops.

Hit 4 week mark today. 15 1/4 pounds off now. Nearly 60 so happy with this speed of weight loss, walking more now. Cruise in 5 weeks looking forward to trying on my evening clothes. Devising a plan to minimise weight gain on holiday. Probably won’t keep to it every day but will do my best.

Hashimoto,

WOW! I’m sure that isn’t even the extensive version but that is a long list of yummy lunch ideas. I found Coconut flour at ASDA but I looked for chickpea and almond flour but I couldn’t find them, do I have to get a small loan out and go to Holland & Barret? 😀

LOL I’m practicing shaking down my hair from said tower, its fine 🙂 I just couldn’t finish my dinner. biz-arre. wait a while and a peppermint tea before thinking about bed, I guess. Plus I could have easily ignored dinner – not very good plan though – I can see why you would make your meals extra toothsome, so you can be bothered eating them!

I hope you don’t run into problems with your docs – there’s a good thread here about different reactions form professionals. I hope to read about all of your success soon its really those of you blazing the path for T2 control/reversal that matters right now..

just realised I gave you a nickname, sorry about that Chongololo. 😀

Hi it’s my first day to. Some of the guys and gals that have been on the plan longer than me can answer your questions. I have arthritic hips and this causes pains in my legs and back, I find that even a little exercise keeps me from going stiff but I couldn’t do a 22 mile walk. I did a 10k walk once and It ruined me. So what I do and I’m sure this will make you laugh. I stick my ear phones in, put my music on and dance like it’s diva night and the local. I also do the less glamourous housework routine with the vacuum. I look forward to hearing more about you’re journey.

Chongolo, lots of us ‘BSD veterans’ can testify to the fact that cutting out simple carbs clears the brain fog – even if you didn’t know you had it you quickly realise your thinking and concentration becomes so much better 🙂

Hi Izzypeach, I am well aware of what can happen with T2 complications. So a big well done to you for not burying your head in the sand but doing something which will probably reverse your diabetes.

You are absolutely right when you say we tell a lie to ourselves with ‘I can’t live without….’ Of course we can!! And really and truly eating the old way is not worth your life.

Jabbygirl, there are lOTS of things you can easily have instead of sandwiches for work:

1. Frittata – it can be made the evening before and kept in the fridge. There is a recipe in the book but you can ring your own changes, add bacon instead of chickpeas or some cheese sprinkled on top before placing the pan under the grill.
2. Dips and crudite – there are five dip recipes in the book and make a lovely packed lunch. Or ring the changes and add some chopped spring onion and a teaspoon of curry powder to a mix of cream cheese and yoghurt.
3. Salad – a few leaves and salad veg of your choice with any of the following: tinned tuna or salmon, smoked salmon or other smoked fish, chicken, egg, ham, bean, cheese or any combination!
4. Homemade coleslaw – prepare your carrot, onion and cabbage. Keep it in a sealed bag or container then each day mix some plain full fat yoghurt ( I add mustard too) into the amount of slaw you are having for lunch, then mix in the ingredients of your choice – walnuts, cheese, apple, celery, chicken etc.
5. Soups – make up home made soups during your weekend and heat and place in flask to take to work – or in a container if you have access to a microwave.
6. No carb ploughmans the recipe is in the book.
7. Full fat yoghurt with a twist of seeds and berries to add at work.
8. Half an avocado and a boiled egg just sprinkle some lemon juice or vinegar on the avocado to prevent it turning brown.
9. Medi platter – the recipe is in the book
10. Lettuce cups – there are three recipes in the book, they can easily be put into a container for work.
11. Cottage cheese – add your own favourites from the typical BSD foods – a bit of diced smoked salmon and cucumber is tasty. There are more ideas in the book.
12. Ham rolls – not that kind of roll! Spread some cream cheese on some ham and roll it up in a large lettuce leaf!
13. Nuts and apple – if you are in a hurry grab a handful of nuts ( watch the calories) and an apple. Or a small piece of cheese and an apple.
14. Courgette bhaji – just as nice cold. The recipe is on the website.
15. Chickpea flour flat breads – the recipe is on the website, eat with your choice of food – treat it as a wrap.
16. Red pepper rolls – Posted by Alibaba – (1 red pepper halved and filled with hummus, fresh coriander, cucumber, feta, a sprinkle of mixed seeds, black pepper & a squeeze of lemon juice)
17. Coconut flatbreads – nice with some yoghurt and berries ( see website for recipe)

Hope this helps! 🙂 This diet works and you really don’t need bread for a nice lunch.

If you make the chickpea flour flatbreads for wraps make plenty and freeze them in layers (greaseproof paper between each bread)
As Izzypeach says that bread is not worth your life – and that is what we are talking about here. 8 weeks is nothing; you won’t believe how quickly it goes or how much better you will feel in yourself on this diet.

All the best to Peggy, Izzypeach, jabbygirl and scroll up to read what our wise captainlynne says about carbs. She is absolutely correct. Janet, Bill and I all had a nasty carb experience last week. A crumpet for Janet , small chapatti for Bill and a GF brownie for me and I am still suffering the after effects. Once you cut them out of your diet you will not believe how much better you feel. 🙂

Chongolo in your ivory tower, you won’t believe the advice I’ve been given. I was given about 12 leaflets, 2 books and 3 diet plans, not including the diet plan on the diabetes uk website and everything is conflicting and everything just feels wrong. After doing so much research and reading what people write about how they control blood sugar spikes, I’m thinking why are you eating bread if your blood sugar spikes, is it really because your doctor has told you to. it’s like fighting Darth Maul. So personally for me I needed to take matters into my own hands and was saved years of terrible advice by Dr Mosleys book. Yes one of the books I was given said type 2’s can have 10 portions of carbs.

Hi Peggy
Day one today for me. Feeling anxious and trying to get my head around planning my meals etc. Have breakfast and lunch at work due to time that I start. That might be the most difficult thing for me. Trying to find some meals I can get ready quickly and easily to take with me. Love all types of bread so will find it hard cutting it out for 8 weeks as used to having sandwiches at lunchtime. I really need to stick with this as I have been diagnosed as pre-diabetic . Have been overweight all of my adult life and also as a child. Tried so many diets in the past .Need all the help I can get!

Very pleased to have found this way of eating, am hoping it’s the answer to my weight issues and addiction to sugar/carbs.! I don’t have diabetes but I cannot carry on with my current eating and constant weight gain. Am excited but a bit scared and so pleased there is a forum for support, any help or tips appreciated.

I had a diagnosis ( although am not 100% convinced) of CFS/ME shortly after my daughter was born 3 years ago. I have days of extreme exhaustion but on the whole am coping ok ( much better when I’m off sugar) I feel so much better when I can do exercise and I’m desperate to get my strength up ( have back/hip issues so cannot do a lot iof certain exercise) so.. I have signed up for a 22 mile walk in July in aid of Macmillan and I am concerned that 800 calories a day on the BSD will not be adequate.. I realise it’s a flexible way of eating and I’ll probably need to up my intake on ‘big walk days’ but I’d be really interested if any of you exercise on this plan and how you feel?

Day 1 great so far, I can easily Ditch breakfast and plan on having just lunch and dinner.. Now to drink water!

this reminds me very much of a diet I did several years ago – called the ‘SCARSDALE MEDICAL DIET’
which was basically very low carbs as in cutting out bread/potatoes/rice/pasta
I lost around 2 stone in 2 months, and I was way lighter than I am now!!
I was also not hungry all the time

so why does my stupid head – and mouth!! – always sabotage the ‘good’ ways of eating?