Hi, have you looked at the recipe section on the website – there are a lot of recipes there that do not include dairy or tomatoes, or you can leave them out. Other fats that are okay are oils – olive, rapeseed, coconut in dressings. If you have only ever tried fat free yogurt, it is worth having a try at Greek full fat yogurt – that is a very different taste to other yogurts.
good luck starting

Hi, MM does say to up your exercise by 10% each week – he suggest walking. He also says you can increase your activity easily by getting up every 30 minutes and walking around a couple of minutes – I am not sure if that is possible for you or if you already spend a lot of time on your feet – but if you do not – that may help and can be done now.
Other than that – keep an eye on your carb intake and make sure it is not above 70g per day, most people are aiming for 50g per day and under and if you have a plateau, that my help move things along.
On cravings – are you using the menus of the recipes? I used the book recipes fro guidance only – I am veggie so many are not relevant. What I did notice about the recipes is that some are aimed at the 5:2 and maintenance phases, not all are suitable for the 800. Also, I always check the calorie and carb counts of any recipe as a ‘tin of beans’ can vary a lot depending on make, and 3 carrots can vary from 100g to 300g easily an that is a lot of unaccounted for carbs.
I tried various breakfasts and found 60g Greek Yoghurt, 30g berries, 3g flax, 3g sunflower seeds, 3g pumpkin seeds plus 3 chopped almonds and a good pinch of cinnamon works very well for me for breakfast and keeps me full longer than eggs. If you find one that works for you – use it every day. Likewise, homemade soup (I add in a tin of beans to the soup for protein) for me is the most filling with either a hardboiled egg or a salad (tomatoes, cucumber, spring onion, dressing). That will leave you around 300 cals 20 carbs to play with in the evening.
If you are still getting cravings – take 50g off the calorie allocation per day for ‘snacks’ – that way you don’t go too far over the limits.
Good luck.

Hi all, have just read the book and want to start asap, I get its the ‘fats’ that keep you fuller for longer, only thing is I hate all things dairy especially cheese which a lot of the recipes are based on. Does anyone know of any alternatives..? Also hate tomatoes but will eat everything else…

I seem to be having a great deal of trouble reaching 20g carbs per day. I know that ideally we should be between 20g and 50g daily, is it a problem if we don’t get to the 20g? Is this a minimum figure?

great analogy Lucia 🙂

Thanks, Janet1973. I am drinking loads, so it may well be a mixture of both things!

Great, filling is what I need.
I was surprised that cauliflower rice is very tasty.

Ok, I am 173 cm and currently BMI Prime 1.11. 82 kg is 1.10, and 1.0 is 75kg – which is what I was aiming for. Like you I will decide what weight to go for after that – I used to be 63kg, but I do not want to get down to that weight – maybe 68, most likely 70-71kg.

Thank SkyWalker. I missed this post. I have never heard the expression BMI Prime before. I have a (couple of ) spreadsheets that I use to monitor my weight loss etc and one has a graph of my weight loss against the BMI levels for obese, overweight and normal. It is a long drop from not being obese to getting to ‘normal’ – I am half way there. I will have a look at the prime 1.3, 1.2, 1.1 and 1 as they are good markers and targets to go for along the way, giving a feeling of progress.

Hi xrissy, I think MM’s comment about the 800 ‘not mattering’ were more that some days you are above it, but the next day you are below – it will even out. That approach stops people trying to manage to the exact calorie, and is a user friendly approach. If you are always above the 800, then the advantages of a ‘shock’ to the system is less and this shock is what reverses the diabetes.
You may what to look at is what your carb count is. If you are having high carbs each eg 70g per day or above, then bring that down to 60 or under. For many people ketosis starts under 50g carbs per day.
Some on the forum have managed to loose a lot of weight by only measuring their carbs, but making sure portion sizes are small as well. They may each 900 cals, but the carbs are under 50g so the body burns fat.
Many people have had a good first week and sometimes second one then struggled for a couple of weeks, and then the weight came off.
keep going – it does work!

Hi fatblaster, yes, most people do go to the loo a lot more when they first start. Usually because they are making a conscious effort to drink more in order to de-tox but also because your body is losing the water it stored along with fat, so you are likely to notice it more at the start. You need to aim for two to three litres of water a day for optimum weight loss and good health.

Wow! Congratulations. That’s brilliant. Do you feel good being on it? I feel better than I have on other diets. I find the actually arranging meals but a little faffy but will no doubt get used to it.

Thanks so much for your encouragement. I am really very keen to benefit from this. Good luck with the weigh-in.

Hi Wills mum, I started a thread on BMI Prime but nobody was interested. All it is BMI divided by the Normal BMI of 25 gives a number

I started out at BMI 31.4, BMI Prime 1.3 (obese) i.e. 31.4/25 when I was 96.2 kg/15 stones and now at 80.5 kg BMI 26.3, 12 stones 10 lbs I am still 1.1 (overweight) 26.3/25 the normal range varies from 25 -26.1 to the upper limit of normal body mass.

Some prefer the waist = half your height method. If you search the thread will come up.

Cheerio

Not unless you are drinking much more fluid! But the first weight to go is usually water so that could account for it if you have noticed that. I am nearing the end of week 10 now and could reach the Normal weight upper limit this weekend all being well. You will not regret starting, don’t get hung up on the lengths some of the more zealous members go to. It is not that hard and you get used to it…

I will post if I get a response but nothing yet…

Hi all! When I can unearth it, next week, I will post a recipe for an Aubergine ‘meatloaf’ – great hot with salsa/tomato sauce, great sliced cold for lunch. Very filling.

I have been on this diet for two days, so I am just starting out. Could anyone please tell me whether this diet tends to make you need to go for a pee much more?
Cheers!

Cauliflower remove stalks ,blend in the food processor cover and heat for 7min in the microwave turns out really good

Hi all I am in my 5th week and still feeling hungry and craving more food any suggestions? I am following the receipts in the book
I have also noticed that my weight loss has slowed down I have lost 5.8kg in 5weeks should I start to exercise more

What great ideas! Thanks Ladies! Starting my shopping list now!

heya… FoFi, I’ve been doing this 3 weeks, been having yogurt with flax mix for 230 cal, lunches are usually meat and cheese slices and veg like carrots and lettuce, or mini crustless quiche with almonds and carrots, and dinners are stuff on mushrooms or chicken. I don’t eat red meat. Found the weight came off 5 pounds in first few days, but now completely stopped. I think sometimes the cals creep up on certain days, MM said it wouldn’t matter much, but I’ve been so hungry, despite all the water. I thought maybe if I upped the cals whilst eating the right things, that might help in the long run. Unfortunately, very hard to stay motivated when scales aren’t shifting.

I’ll try to stick to it for now, just wondering how much diff 800 cal vs 1200 makes if it’s the same food groups and you’re in ketosis.

Cheers :O)

Thanks all. Just done the weeks shop online. Got everything I need. Trying out a day to see how I feel. I do feel supported.

Yes thanks for that cherrianne, I’ll be giving that a go too!

Thanks Cherrianne,
your lasagne is on the menu this weekend. In fact all your recipes in the next week 🙂

It doesn’t look like the powers that be are going to help us. I have noticed a change, though. At one time my doctor or practice nurse would pooh-pooh anything other than the low-fat, high-carb diet, but not anymore. I told the nurse this week that I was on the BSD and she immediately offered a full blood test and asked if I found the BSD better than the 5:2. Things are slowly changing.

Agree with you. Time for us to start a diabetic revolution! If the powers that be can’t help us then we must resort to DIY!

I feel so angry that for years we’ve been told that a low fat diet is best and for diabetes the advice has been to eat carbs. I won’t go into rant mode although I feel like it, instead I’ll put my energy into trying to reverse my diabetes. This is day 3 of the rest of my life, 3lb lost ( yes I know it’s probably fluid but it’s still motivating) sugar level down by 0.6 and this is all from just cutting out carbs.
I’ve been a yo yo dieter for 40 years but no more, I need to lose 5 stone 8 lbs ( I can’t believe I’ve gone into print with that!) I can’t pussyfoot around any longer. I don’t want to have an unhealthy old age so as this is something within my power I’m going for it. Wish me luck.

Oh, and I had a really professional moment…

I was asked about carbs and fats and protein as they couldn’t understand them.

I said protein was the energy you put in the engine.
A little fat, is the lubricant to keep the engine going,

Carbs are the polystyrene chips or nuts, that are the packaging that you have when you open the box when you get the new engine, are no use, just throw them out, but they are sneaky little buggers, as no matter how you try, you will find one slipping into the engine. Ha, ha. Lol.

I am a genius.

Love Lucia
Xxxx

Hi scatter,
Use your hotel room time to read the book again, write out meal plans, go on you tube and listen to Michael Moseley talking about keeping healthy. Read the section we have about recipes and the blog stream called what I ate today.
So when you land back home , you hit the ground running.
Your hubby will not realise you are in the blood sugar diet, when you eat bacon, eggs, mushroom tomatoes for breakfast.
Meat, fish, feta or cheese salad for lunch.
Steak and veg , or fish and veg for tea.
Feed him this and he won’t know HE is in it either.

Don’t argue, don’t shout, it just stresses you out and makes you eat daft things.

Just have a time out with him and eat the above. You can lose pounds a week.

We are all here for you, keep in touch.
Love Lucia
Xxxx

Crispy bacon “left over” lol. Not in my house!

I have two zucchini/ courgette for an evening meal topped with a little bit of bolognaise and cheese.

Hi,
I did a bit of yoga or should I call it Loga, as it is my own weird version, the I did mindfulness. Boy the title is right, mind full of mess .
With yoga , I am trying now to stretch just an extra half inch.
With mind full mess I am trying to focus on a blackboard, with nothing on it.
Just a blackboard, , just a black board.
I have tried to concentrate on a poem about not giving up.
Reading each line and trying to understand the meaning, slowly, breathe, slowly, breathe.

Getting there.

Bill 1954, how’s your yoga coming along?
🙅🙆🙅🙆🙅🙆🙅🙆🙆🙆🙅
Love Lucia
Xxx

Yes, good for you Scater. I agree with hashimoto, it’s your life, your health. You don’t have to do any deals with anyone as in, I’ll try it for xxx.

You do what you want to do. end of

I’ve managed to avoid all crackers/crispbreads in any form for 6 weeks. However I’ve today had 2 Finn Crisp multigrain thin crispbreads at 22 cals/slice and 3.8g carbs/slice spread with 50g hummus. Delicious! Not as cardboard like as Ryvita and slightly less cals /carbs.
My query is whether to avoid all crispbreads anyway?

Thanks Madmare. I will look for some later on today in Tesco.

Judith – 🏆
Penny

Hi Patsy
Don t panic- your body has varying amounts of water and other stuff (!) in it that varies your weight.
Penny

Good for you, Scater, after all it is your health, nobody’s elses – not even the OHs!! 🙂

Barby just stick to the principles of the diet because if it worked for me it will definitely work for you too. I didn’t really expect it to work, if I am honest, so it is a source of constant wonder that I am the weight I was 20 years ago!!! 🙂

Hi Christina
That is so useful, thanks!
It also explains why I took 5 days to get back into ketosis after a teeny weeny piece of birthday cake!
I also read in ‘Diet 101’ that the more out of control your blood sugar is, the more spectacular the effects of low carb- that may explain why some of us just crawl down half a pound at a time. My BS was ok , I just wanted to keep it that way. Nice to have an explanation.
Penny

Thanks for all your support. I will try and get him to engage but I’m going to do it either way.

I am on day 5 of the BSD and have to admit I love the food on it. However, I am finding that I am getting high blood sugar readings, when testing 2 hours after eating, even after eating very little carbs (I do calculate what carbs are in meals and inject accordingly). Am now very confused!!!! Can anyone help/advise me.

krissy,
As they say on training courses – if it was easy everyone would do it!
800 is a researched # designed to kick start you on a new life with significant weight loss in 8 weeks.
Higher cals = longer to reduce. The BSD/Fast/800 diet is a programme that many people can stick to it seems. On the back cover of the BSD book it suggests that the ‘average’ weight loss after 8 weeks of 800 cals is 14kg.

I’ve made up my mind that I want to lose the fat around my middle and get healthier and reverse a high HbA1c reading, so am sticking to it. I say this on a day when I have woken up *starving* and the yogurt doesn’t seem to be doing it… so I’m drinking lots of water now, and then a coffee with a splash of milk, and then a big bowl of soup for lunch. From the past 11 days [& approx -9lb] hydration seems to be a factor; if not hydrated I get hungrier and grumpier, but it passes. Other days I’m absolutely buzzing and do intense exercise without eating much more than 800. This is my first ever time at looking at what I eat – I have been exercising a lot for *years* [and enjoying it] but wondering why not much weight loss whilst consuming approx. 3000 cals per day. When I complete the 8 weeks I intend to eat more sensibly and do a variation of 5:2, but I have to lose the 14kg first.

Everyone’s different, but I would encourage you to accept the science and find coping strategies to get you through. The brunch/dinner combos on the weekend seem to help – a steak never tasted so good or was ever so filling last weekend.

Hi Juliet
There is something called gram flour that is made from chick peas. You can find it in most supermarkets its used extensively in Indian recipes

Hi Alan, great news with your progress; do look at This has Got to Work for Me, as mentioned by other posters; Bill is a type 2 and his journey is remarkable. The post will help you, he charts all his ups and downs and what happened during his 8 weeks!

What he has achieved is quite incredible!

xrissy – it is in the posts above. 800 was low enough to ‘reverse diabetes’ for some participants in one of the trials referred to in the book. As you say you can eat what you want, and there are options in the book to fast some days and not others. How long have you been going? Many find the first week harder than the rest.

I used this site https://www.supertracker.usda.gov/bwp/index.html to calculate the amount of calories it will take to lose 16 pounds taking me from 176 to 160, (I’m 5’2) in 60 days, and it recommends to eat 1,255 calories (other factors weigh in, like adding walking, etc.)… I guess the question is, why, in ketosis where burning fat is optimal, can’t I eat 1255 calories of fat/protein rather than 800?

I know MM isn’t forcing me to do anything ;O), just curious why 800. I’m finding it very difficult on 800, eating properly etc. but still hungry, but I don’t want to swap to 5-2, as I really want to stick to this program and be in ketosis. I also really want to maintain weight afterwards, so I’m trying to come up with something feasible in the long run.

Anybody have any input on why 800 and if increasing to 1200 but in same diet (low carb/high fat) will be an issue?

Hi
I enjoy a couple(!) of glasses of wine at night and I was really concerned that this was going to be the most difficult bit for me. Like others after a couple of glasses of wine chocolate suddenly becomes something you cant live without and cheese is absolutely essential.
So I made myself a gin ( got a proper measure and exactly 2 cl – 48 calories and lots of diet tonic and a slice of lemon ( buy Schwepps its worth it!!)
Two of those and I am happy – last a long time and not too many calories
and I have lost 5 lbs this week!
Interestingly I was so busy talking that I forgot to add a shot of gin to one and didnt know until I found the gin sitting in the measure on the worktop
So its all in the mind!!!

Meant to say big thanks to all on here for help in my first week I will take any advice criticism tips etc ,even stuff we don’t like to hear helps.
Alan 👍

Asked my doctor for a meter they said it’s not bad enough to have a free one
I had bought one anyway from eBay ,just thought I’d try get free needles etc for nothing.
Worth a try
I did apply for those free online ones
Nothing turned up yet.

I’ve been rewatching the steve gibson sugar hill special, which is a ton of science behind this sort of diet, very low carb and high in fat, and where I said watch your protein, really, you must, because if you’re overdoing the protein, which is easy on this diet, then you could be making it worse. Your body only needs a certain amount of protein in a day, and any excess gets stored as glucose. I did the math for my body weight, and I only need 32g of protein a day. http://www.meandmydiabetes.com/2010/05/07/ron-rosedale-protein-the-good-the-bad-and-the-ugly/ The math is 0.7 x your LEAN body mass kg. The rest of the cals should be fat. I’ve only been watching food groups and cals, but will start keeping track of protein, fat and carbs as well. Ugh, I hate tracking. but if it will help get over the slump. Taking a walk after dinner will help burn off any excess stores of glucose (carbs) that might have snuck in, and as MM says, it preps the body for the insulin sensitivity side of things. It take 4-5 days of eating low carb, high fat to go into ketosis, and about a month for your body to adapt to using ketones from fat as fuel rather than glucose. I’m feeling inspired. Watch these for more science behind this diet:
sugar hill I – https://www.youtube.com/watch?v=_vfK5U9qKaI
sugar hill II – https://www.youtube.com/watch?v=_KKT7XFxQWg
sugar hill III – https://www.youtube.com/watch?v=dByXYfxfSJk

Have a great weekend everyone.