Thanks!

Had a frustrating medical day – and the appointment will be tomorrow (I hope). My initial screening was 3 weeks ago. The entity didn’t send out the post-screening follow-up letter, as promised. I waited the maximum days they had given, and then called them. Their first response was, “it takes 7-10 days.” I informed them it had been longer than 10 days. Next they insisted they had sent it out – and transferred me to someone else who would take my information and send me another copy. Ok. I could have missed it. My spouse gets the mail and recognizing important documents and getting them into my hands is not a strong suit.

10 minutes later, I get a call from my spouse who has gotten a mysterious call from someone who insisted I needed to call back right away (but won’t say why). When I called back, I was told I needed a follow-up diagnostic mammogram & an ultrasound. In the course of the conversation, they revealed that they had had a lot of people who hadn’t gotten their post-visit letters. . . red flags start going off (my suspicion is that it was all of us who got call-backs, which would be a different letter than the regular one).

We set up an appointment for today – longer than I really wanted to wait, given the delay that waiting for the MIA letter already caused.

As I’m backing out of the driveway to go to work, having pushed the button to close the garage door, my spouse comes running out under the half-closed door risking a solid bop on the head. They are on the phone. They wanted to check about my appointment for tomorrow and make sure I was bringing my doctor’s order. Aside from the date screw-up, this is the first I’d heard about needing a doctor’s order. (I don’t need referrals under my health care plan, so it had not occurred to me that I had to go find a doctor to write an order for the diagnostic test the screening entity informed me I needed and had set up with themselves. Apparently that tidbit was in the letter they never sent.

That was their last chance. Any entity that makes so many administrative screw-ups is not one I really want to trust with important health matters. If it is cancer, I’ll be heading north to one of the most recognized facilities in the country (the one that did my mother’s second mastectomy – for her second (new, not metastasized) breast cancer – like I said. Strong family history.). I had planned to get past the rule-out stage before making the trek north – mostly because I don’t want to worry my mother by asking her to remind me of her surgeon’s name until I know I may need one. I now have an appointment up north for next Wednesday. If the entity I’m abandoning manages to squeeze an order out of my primary care doc, I’ll have the diagnostic tests tomorrow then get copies of them to take north (and sneak a peak to get an early peek at what’s in them). If not, I’ll have done next week in conjunction with my appointment. Either way I’ll be finding a different screening entity for next year.

Sigh . . . I didn’t need the added stress of dealing with bungling idiots on top of waiting a month to rule out (or diagnose) cancer. Sheesh..

Juliet and Shazza, you ladies are on the right track. Those first few days are the tough ones. So much to learn and unlearn. All while your body is kicking and screaming ‘ I want carbs’ like a tantrum prone toddler. Don’t give in though, stay strong and it will pass. It gets better very quickly.
Soon you’ll be on the other side of it and giving advice to other new starters. Letting them know that the cravings melt away along with the kilos 🙂

Penny I don’t know if prunes would have been enough! I can eat any amount of prunes with no obvious affect. I know what you mean – it was taking an hour to get onto the bed at night and even longer to get off it in the morning. It took two types of prescription only laxatives to recover from one dose of opiates. I dread it happening that badly again because the pain was sheer hell.
Guess it’s why we both keep up with pilates 🙂

Hi Alan,
Hashimoto says Aldi sell small bags of seeds and nuts in low cal serves near the checkouts. Think she said 39p ea. Or you could weigh out a 30g serve and store in zip lock bags. Keep some hard boiled eggs in the fridge. Easy to boil half a dozen at a time, then they are cold and ready to eat when you get the urge to snack. I also used to weigh out individual portions of cheese(20g), strawberries(50g) and 6 cherry tomatoes all in individual reusable bags. If you are going out you can just grab a bag to take. Some celery with the hollow filled with hummus or cream or cottage cheese is good. I add dried onion and chives to a pot of cottage cheese and stir it through to give it a nice flavour.

PS Polly,
HAPPY BIRTHDAY

Hi Polly,
In the book is a link to info for health professionals, page 118. If you can, download and print off the info for your consultant. At the very least copy down the link. The better informed your consultant is, the more likely it is you’ll get good advice.
I think you would get approval to go ahead, anything to counteract the effect of steroids on appetite and blood sugars is surely a good thing. 🙂

Hi all,
I’ve been reading all the great stories and results on the forums for a couple of weks and have decided to share my story with you. I love the encouragement and support you give one another.

I’m a 60 year old Australin male, I started the BSD on 4/4/2016 and I’m amazed at my results so far.
I watched Michael Mosely on the Australian tv show (Insight) and then did my own research and decided to give it a go. I bought the book and my wife decided to join me as she wanted to lose some weight as well.
I was diagnosed Type 2 in Sept 2007 at age 52 and put on metformin (diabex xr) then diamicron and byetta as well as coversyl and vitorin. I never questioned why I needed these increasing number of meds because doctors kept telling me it was progressive and would inevitably lead to insulin. I have been having 2 byetta injections and 5 pills for many years now and always thought they were the only reason my hbA1c and cholesterol were always good (tested evey 6 months). I was considered “well controlled” but that was only because of all the meds I was taking.

I started the BSD with a fasting BGL of 13.2mmol/l, weight of 92.7 kg and waist of 120 cms.
As well as the diet I started walking 10K steps/day and doing the HIT Michael recommends in the book.
The next day my fasting BGL was 6.0 and it steadily dropped all last week with recordings as low as 4.7. My weight reduced by 3.9kg and my waist by 2cm. I know a lot of that loss will be fluid but I was very encouraged.

At the end of that first week I visited my doctor to review my latest test results which he said were again excellent and congratulated me on being “well controlled”. I showed him my results from the first week of BSD told him I wanted to continue the 800 calorie/day BSD and he was not too happy. He was scornful of the claim that diabetes could be reversed and said that it was impossible to return insulin production and action to normal levels in a person with type 2 because the beta cells in the pancreas had died. He said losing fat from the pancreas would have no effect but general weight loss may allow me to temporarily reduce the amount of medication I was taking. Eventually I would end up on insulin and that was irreversible and inevitable, all I could do was delay it.
I was a bit deflated but told him I wanted to try anyway. I wanted his advice about reducing my meds to avoid a hypo and he said if I really wanted to I could stop them as long as I monitored my BGLs at least 4 times per day.

On Monday 11/4/2016 I braced myslef and with some trepidation I stopped taking ALL of my medications. I figured the worst that could happen would be a hyper incident in which case I could take some medication to reduce my BGL and admitvthatvthe doctor was right after all.
I tested fasting BGLs and 2 hours after meals and I can’t believe what I’m seeing.
Apart from my post breakfast test all of my other results throughout the day and overnight have been in the non diabetic range with some as low as 5.0.
I’m having an Optifast shake for breakfast which has a lot of sugar so I think that may be the reason for a higher post breakfast result (8.0).

My weight has dropped to 87.7kg and I’m sure my waistline will reduce but for me it is more about switching my natural insulin performance back on.
I know it’s early days but I’m really encouraged that there may be a way out of what I saw as an inevitable cycle of more and stronger control drugs leading to insulin. I understand I will always be diabetic but I feel I may be able to think, act, eat and live like a non diabetic person without the need for any drugs or medication.

I hope this has not been too long-winded but I’m excited and encouraged by the other experiences I’ve read about on the forum and wanted to share my story so far. I’ll keep updating this with further results if you want me to.

Cheers

David

Hi Sooziesuzy, Iwannagetfit, jimnz and Mama03! Does that make at least half a dozen Kiwi on here?

Sooziesuzy: well done to you. Not bad for the first week! I am finding the cheese sometimes too tempting…

Mama03: yes re: the pomegranates. I have been eating a lot of pak choi in the last month chopped fairly finely and made into a salad. Livening it up with different things for variation, like apple, capsicum, chilli, spring onion, blue cheese, almonds, pinenuts, pistachio, feta… and sometimes turning it into a coleslaw with some Greek yoghurt or sugarless mayonnaise and chopped parsley or mint.

booboombum: Haha yes, that dog might not be much of a help, more a hindrance. (My elderly cat is much the same: I have to run away at the start of the walk or he tries to follow slowly and then I end up having a short and slow walk.)

Jimnz: Congrats on the weight loss. Yes, I discovered the pita pit salad without the pita , and was glad to find something I could eat when I was in a mall (aaargh) and hungry. It was very satisfying too. Great idea to make up stir fries in meal sized containers. They would be handy to take for a meal on the move and sound tasty too.
I have made a few of the zucchini muffins, with some modifications, (I had fresh chilli and spring onion to add) and frozen them for quick lunches too.
My zucchini are pretty much finished in the garden now though so they will have to last.

Anyone else planning or planting their winter veggies yet? The prices for cauli have made me feel a bit more enthused about growing some. I have got as far as buying the seeds, but have yet to rip out the seeding summer veg and of course, the weeds…

Hi Judith
I would have taken anything to stop that pain! I couldn’t move a muscle- literally!
In case you ever have to take them, the trick is to eat a prune every time you have a pill. You get constipated because the opiates paralyse the peristalsis in your gut. With the prunes, when you stop the pills and peristalsis starts again, you don’t have a problem! ☺️
Penny

Thank you Patsy 👍

And whoosh… This morning I won the battle with the scales and was a full kilo down. Funny how they get stuck for days and then bam! The only thing I did differently was drink 4 litres of water. Pick am on day 10 of the diet and that is now three kilos. Hoping for another one by Sunday and that will be four, which is I think 8 pounds. I have stayed below 30 grm carbs and eaten 50 grams fat each day. Jules, this diet would be too painful for me if I was eating carbs as i would be hungry all the time. Stick with it. That is going to be the hardest thing for me.

Yep, between 2 to 3 litres daily. Don’t we need the type of fibre we get from grains as well as fruit and vegie fibre? This is what I put it down to. Besides the bran, I’m having no grains or rice. thanks for replying. 🙂

Hi Iwannagetfit,
You’ve hit what I call the week two blues!
Many people hit a plateau or have a little gain in week 2, not sure why it happens but it seems to be a fairly common phenomenon. It will come off again soon. Someone else posted that fat cells don’t disappear but as they empty of fat, they refill with water initially. This might explain the weight gain/ plateau.
Eventually the water drains away and you experience the ‘whoosh’ effect and a sudden drop of a few pounds.
Haven’t researched that theory myself but it sounds plausible.

Calling all British Citizens! Please sign our petition. 222 signatures so far 🙂

Hi Neohdiver, I echo what Cherrianne has said. Praying all goes well 🙂

Hi Rose, your weight loss does sound just like mine, love the bouncing ball on the stairs idea. You’re absolutely right, the positives far outweigh the one negative of the scales and that will come in time I know. I went to yoga class tonight so feeling very Zen now and have forgiven myself the carb fest. Well done for sticking with it for 3 months, that’s fabulous.

Sue there is a nice peanut butter dip recipe in the book. It’s peanut butter mixed with cream cheese. A friend has borrowed my book or I would write it down for you.

Another is cream cheese mixed with finely chopped spring onion and curry powder to make a curry dip.

Try the chickpea flour flatbreads for something to replace bread. They are in the recipe section on this site. You can add your own herbs spices to the mix. 🙂

Penny I can’t stomach those opiates! the zoned out feeling is fine but the constipation!!!! And that was only after one night time dose! I quickly found paracetamol doesn’t have any effect so had to grit my teeth. Not nice! I’m so glad I can go to someone who can very quickly put it right. I had 4 ‘slipped disc’ episodes in 7 months last year – worse than the sacro pain- but haven’t had an episode since starting Pilates. Though when I get twinges I do the exercises straight away.
We gardeners can’t afford to let our backs go lol 🙂

Thanks Penny, I will try reducing carbs to 25 – 30g and add in some of MM’s high intensity exercise from tomorrow as you suggest. I’m also going to make more soups and will try the ketosticks soon – need to clear those nadty carbs out first. Thanks for the suggestions, Jules x

Hi Lea, tonight I had a friend round for dinner and she really enjoyed the food. All BSD – starter of courgette bhaji, followed by foil wrapped salmon with soy, ginger root, chilli, garlic, red onion and cherry tomatoes, served with courgettie and purple sprouting broccoli, followed by half a small pot of fage yoghurt with some ground flax and blueberries.

An entire days food in one sitting for me but we were both stuffed, (it’s no wonder I fell asleep on the sofa) and she said it topped any restaurant meal ???? and she can’t believe how delicious proper yoghurt is!!
Guess what? She’s having a go at the diet. She only wants to lose about 5lbs so it won’t take her long.

You may not be able to bake your usual cakes etc but I bet you can still whip up a storm in the kitchen!! 🙂

Day 52 weight 10st 4lbs
Blood sugar 8.9

Mum not coming home tomorrow as raised bed not high enough, she will be provided with a hospital bed – she can’t go home til it’s been delivered – no date yet on delivery.

Husband due to visit the Oldie tomorrow so he’ll see if the pills are working.

I didn’t have any hummus in, so I made my own dip to go with my celery and carrots sticks, I mixed peanut butter, Olive Oil and whole grain mustard – it was different and I would have it again.

Really missing bread – not for the taste, just it is so handy to put stuff on. Found some wheat free products and got quite excited until I found out the wheat had been replaced with rice and potatoes!

Thanks Jackie,

I think doctors are generally conservative and appear reluctant to take chances. I think, probably sensibly, they generalise as does the Diabetic Associations. I am still searching for a Doctor/Diabetic Nurse who understands Mosley’s principles. The travel issue is a concern. I have experienced that one also.

Hi Lucia, sorry I fell asleep on the sofa trying to catch up on some TV. Happens everytime lol
Bill’s address is angrydriver54@hotmail.com
XXx

I looked more like a wet rag flat out in front of the idiot box, I’d better try your stretches next time – at least they might keep me awake!!!

Bran as a cereal is high carb and so can smoothies be – are you drinking enough water? My weight loss slows down when I don’t drink enough.

Hi Judith
I so agree I go to Pilates with a retired ballet dancer- ( age 45! ) – there’s someone who knows about injuries!
I have found my back so much better since starting.
Penny

Didn’t know where to stick this but found a good app for my iPad
Called beurer,health manager
Put blood pressure readings and blood test reading
Results on simple list and a graph
Looks very nice and easy to use too
Think it’s German but it’s FREE

Hi Lea
It’s difficult, but really your family is being deprived of the sugar habit, so a good thing. Maybe you could bake low carb stuff, almond flour, eggs, coconut flour and so on.
Of course we ve all become addicted to sugar so it’s bound to be s bit of a wrench. Be good trick is when you find yourself thinking about the food you’re no longer eating, deliberately think about something else. It has to be something interesting- for me it’s planning the allotment!
Best of luck
Penny

Hi julia I go to a pilates for bad backs class recommended by a physio friend and GP. I still need to see someone when I rotate my sacroiliac joint out of position.

I have recommended pilates for bad backs a few times on this site, like you, can’t speak highly enough of a well qualified instructor. Mine isn’t a physio herself but my own physio goes to her pilates and advanced yoga classes. I would say get recommendations, especially from medical people, if you are thinking of joining a class.if you find the right one it’s amazing how much it helps 🙂

Hi Judith
Sacroiliac- definitely got a dodgy one too. Two years ago I strained the ligaments – argh- worse pain than childbirth! Couldn’t get out of bed without taking opiates. Cranial osteopath sorted it out with a couple of visits. Would recommend people to get help – the doctor can’t do anything.
Penny

Thanks Penny – food thoughts are mostly about planning but some are negative thoughts about what I can’t eat! I am not hungry so I think I am getting enough fat. I love to cook delicious food for my family and I am having to change this habit – or at least the usual offerings. I can’t resist home made cakes / slices / biscuits that are normally in the pantry for school lunches etc, so I have to stop baking. My family will benefit too. I just have to get my head around this change so that I don’t feel like I am depriving us. 🙂

Hi kate_Is
That is impressive! Most people admit to walking, but not much else. This is one of the least used forums of the lot.
I do a weekly pilates class (an hour) and was walking 10,000 steps plus daily by week 3, but it died off in week5-6 when the weather changed and we had a lot of rain and wind. Walking round the streets of houses at night in the dark and wet was very boring! I need to get a dog.
I’m just restarting the exercise (end week 10) and did try a short jog last week (see earlier post) but ended up feeling dizzy (a first). I backed off for the week as I also noted my left calf was slightly sore – similar to an old Achilles issue I had had.
Just finished my weekly Pilates class ( an hour) and have discovered a weekly walk around one of the National Trust estates nearby that I will join tomorrow – it is a 2 hour walk and will be mixed terrain and nice scenery, so that will be better that going round the streets. The same estate has a weekly ‘starting running’ group for all abilities on a Thursday – I will see if I can get myself up early enough to get to that one, making sure I have breakfast before I go this time.
Friday I am going to do a yoga class. Not been for a while and it complements the pilates very well. There is also an aqua class in the morning at the swimming pool that I have signed for – it is basically an old fashioned aerobics class but in the water. Great as it adds resistance to every movement (jogging through water is fun), but if you are overweight you can do a lot without impacting the joints.
Given that is 4 days in a row, as ever I have probably overdone it, but if I can keep these going for a while, I will add in some weight training in May to improve strength.
I have had a look at the NHS Couch to 5k website. I did a 5k and 2 10k’s between 2008 and 2011, but there is no way I am fit enough for that now. I do like the look of the 10 minute work-outs they have. Each day targets a different area of the body and is to build strength. They don’t need equipment so I am going to try to add them in – one a day. I can do them during lunch.
I am planning a marathon walk in September (Shine overnight through London). My weight is now ok for walking that distance without damaging my joints, but my fitness is poor compared with what it was. I did a half marathon walk 2 years ago off of 3 weeks training, at that point still obese, and through sheer b….y mindedness, finished in 4 hour with no stops. I was absolutely knackered, and could not have gone a step longer. I can’t take that approach with the marathon, so must now take a serious attempt at getting fit.
Since this was forum was not used much, I thought I’d log progress (or not) here.
I’ll be interested to know how you get on and if you are planning any new activities.

Hi Justdoit
I need to keep my carbs 25-30 so maybe that’s what you need to do.
Penny

Hi Justdoit
It’s so hard when this happens. I have been very slow. Things improved when I started really counting my carbs. I really have to stay around 25g-30g to lose. Also now I’ve got Ketostix I can see I’m mostly barely in fat burning despite the very low carbs. I suppose it’s just how our bodies are. Ketostix are very motivating. I’ve started intermitent fasting ie no breakfast so there’s a 17 hr break from food. That made my ketones slightly better. And it’s not that hard because you’re asleep for most of it.
My guess is that you’re similar. I had a teeny piece of birthday cake and it took 5 days to get back to fat burning. No more cake! I think people like us can easily go in and out of fat burning if we re not fasting a bit. Also a bit of more energetic exercise might help. – as in MM s intense 20 seconds.
Best of luck.
Penny

Hi,
Been doing a little yoga.
Did the cobra to stetch my lower back, and waist.
Looked more like a limp worm.

Oh well.

Getting there

Love Lucia
Xxx

Hi Hashimoto.
I wasn’t easy to find bills emails address.
If it is the right one, I have asked him to pass you my email address.
Bill you have my blessing to pass it on to Hashimoto.
Thanks
Lucia xxx

Cheers this is very interesting
You may think that a couple of freak readings are possible in mornings
It seems these are the hardest to get down,at least if I manage to reduce morning readings I will know i am on right track.
Alan

Hi Cherrianne
Thanks. We’re all learning all of the time. We want & need the BSD to work in the real world, real time.
Eureka

I am on day 11 and my weight loss has stalled already. I lost 2kg in the first 4 days and was really encouraged. I have not lost anymore since. I have been going to the toilet a bit less frequently so I have added natural bran to my morning smoothy but I don’t think it is enough to have this effect. I have protein every meal and I was exercising by walking daily, now i have amped it up to make sure I do 10 000 steps a day plus 3 high intensity training sessions. I’d just like some encouragement that I am not doing this for no benefit. Mary

Great list Orchid, well done and thank you.

Kia Ora From Auckland…

I have been on BSD since 4-4-2016. It has been great so far. I feel lot more energy than i have ever felt before.

Update on 13-04-2016…

For some reason my weight has increased to 97.7 kg. Blood sugar 5.7. Yesterday’s steps 13000.. I didn’t do anything out of ordinary. I did stick to my 800 cal yesterday.

I am feeling little tired this morning i only had 5.5 hours sleep but that didn’t stop me from taking walk from Railway station to work this morning in fact took a longer route. I can say that my motivation had big blow this morning when say weight increased but while i was in transit i thought i shouldn’t get dishearten and i need to stay motivated to do this that is the only way it will last 8 weeks and results will be better at the end of the 8 weeks.

Thanks Cherrianne for your support notes its very mush appreciated.

Today’s Mindfulness.
Ok – so I managed two sessions today – a shorter one, ten minutes guided this afternoon and just finished one unguided 10 minutes this evening. The problem with the evening one is that I yawn – 3-4 large yawns – every few minutes. It must be relaxing me, but I probably should not be back on the PC typing this up afterwards and undoing my mindfulness!
Need to shut down now. Will post more tomorrow.

Alanhypno,

In the US, at least, a repeated fasting test of 7, or higher – or – a single test confirmed by a doctor – will get you a diabetes diagnosis. My diagnosis was based on two fasting tests (a year apart) of higher than 7. ( I believe 7.2 and 7.8.)

As usual, breakfast of 4 or 5 strawberries and a handful of blueberries with plain full fat yoghurt.
Early dinner at 5:30 of half a tin of red salmon with a plateful of salad. Again. I’m sure my front teeth are getting longer and my ears are going floppy. It’s working though so who cares?

Hi,
Where do I find bills email?
Love Lucia
Xxx

Thanks Cherrianne,
So far the diet seems to be having a positive effect on the lupus, lets hope that continues. I am two and a half weeks in now and hoping that the plateau won’t last too much longer. I have been making an effort to eat more protein and fat over the last few days and I think I am feeling slightly better. Thanks again to you and everyone else for your help and support.

Hi Kate, I have a similar recipe to Jandz100, but using a tin of tomatoes and 700g roasted peppers. I also add between 1cm -2cm fresh chill – depending on how hot the chilli is, a couple of garlic cloves, an onion and a tin of cannellini beans towards the end, then blend well once cooked.

Great post Eureka, and lots of info.
Natalie you make some good points, the BSD is low carb but does include higher carb foods with low GI. Whilst not a high fat diet it does encourage a higher fat intake and use of full fat products.
I think the carb suggestions are not given as rules, but more in response to people’s queries about not losing weight or not seeing drops in their blood sugar levels. In that context it is a reasonable suggestion to make, getting people to check their carb intake, particularly with regard to blood sugars.
We are trying to formulate a FAQ sticky thread for newbies that will give a consistent message and guidelines, to prevent exactly those things you are concerned about. So your post is very timely. Thank you 🙂

Hi Kate

Very basic recipe I’m afraid as 1st time I’ve made it. This made 3 portions which I take to work and reheat.

Roasted 300g sweet red peppers. Once cooled remove the skins, pop them in a pan with about 400ml Passata, chopped red onion, garlic, season to taste. Simmer for about 20 mins then blitz with a hand blender.

I think you’d be able to spice it up with chilli flakes or additional herbs quite easily. Could even add some cream or grated cheese to bump up the fat content.

Hi Lucia – I put up a list of eat and don’t eat last night that I took out of MM’s book. It is not exhaustive – just says which foods are ok. See it that is useful, if so I can turn it into a list of items (currently grouped) and add carbs per 100g to each? Will take me a day or so…..
Here is the list
Here is a list taken from MM’s book of ‘good’ and ‘bad’ foods.
No to :
• bread, pasta, potatoes, rice. Be wary of “brown” alternatives: the extra fibre can be negligible. Brown rice is OK, but some wholemeal breads have added sugar.
• most breakfast cereals: they are usually full of sugar, even the ones that contain bran. Oats are good as long as they are not the instant sort.
• Avoid margarine and use butter instead
• Treat root vegetables with caution – potatoes, parsnips, swedes/turnips are high in starch.
• Sweet tropical fruits such as mango, pineapple, melon, dates and bananas are full of sugar.

Yes to:
• Quinoa, bulgur (cracked wheat), whole rye, whole-grain barley, wild rice and buckwheat.
• Legumes, such as lentils and kidney beans.
• Full-fat yoghurt – add berries, (blackberries, strawberries or blueberries), for flavour; and or a sprinkling of nuts
• Breakfast/brunch – eggs: boiled, poached, scrambled or as an omelette. Add smoked salmon, mushrooms and a sprinkle of chilli for a change.
• Snacks -nuts are a great source of protein and fibre. No to salted or sweetened!
• Healthy fats and oils plus oily fish (salmon, tuna, mackerel). Add a splash of olive oil to vegetables, improves taste and the absorption of vitamins. Use olive, rapeseed or coconut oil for cooking.
• Butter and cheese in moderation is fine.
• High-quality proteins: oily fish, prawns, chicken, turkey, pork, beef, eggs, soya, edamame beans, Quorn, and hummus.
• Processed meats (bacon, salami, sausages) no more than a couple of times a week.
• Leafy green vegetables like broccoli, spinach, cabbage, lettuce, kale, chard, cauliflower, plus carrots, tomatoes, cucumbers and peppers are rich in vitamin C and fibre and very low in sugar and starch.
• Sweet fruits: berries, apples or pears are fine in moderation.
• Add sauces and flavouring – lemon, butter or olive oil, salt, pepper, garlic, chilli, gravy.
• Alcohol – no more than one to two units a day on average (a small glass of wine or shot of spirits is 1.5 units) and cut back on beer – it’s carb rich.
From: Dr Michael Mosley’s “The 8-week blood sugar diet”
Hope it helps.