Morning Justabloke. Congratulations, sound like you’ve done really well.

After reading The Fast Diet (5:2) my understanding was that as long as I ate low-carb Mediterranean style for 5 days and restricted calories as well as low-carb for 2 days it wasn’t necessary to worry about calories on the 5 days (hope that makes sense).

Regarding calcium, perhaps you could eat more cheese – full-fat of course. I’ve developed a passion for Gorgonzola and Brie (Not at the same time LOL).

Admittedly, I’m not following the meal plans in the book, just sticking within the 800 calories and severely restricted carbs.

I’m seeing my diabetes nurse monthly so she can monitor my progress (seeing her today, in fact) so, unusually for me, I’m doing this under medical supervision. Hoping to come off blood pressure meds today.

I asked the BSD team about carrying on. Their response was it was okay to continue on this for an extra few weeks as long as I felt OK and had no problems, but then to move on to 5:2.

On here and FB some people are talking about staying on this for longer, some going to 5:2 or a variation of that (2:5, 6:1, 4:3 etc).

Personally, I’ll complete 10 weeks on BSD tomorrow. I feel great, weight, blood sugar and blood pressure all greatly improved. I’m away for 5 days next week so intend to eat as low-carb Mediterranean style as I can without worrying too much about calories. After I get home and see what effect that has had I will make a more informed decision on how to proceed. I may stay on this for another few weeks (until a residential conference) or may move to 2:5 (5 days limited calories, 2 days more relaxed). At this point I’m really unsure.

One thing I am certain about – after seeing the effect that the carbs were having they will not find a place in my life again. Like so many of us, the carbs were slowly killing me.

Hopefully this has gone some way towards answering some of your questions.

Hi Pat

I don’t measure my blood sugars but have lost inches as well as pound and fit into a size smaller jeans.. I also feel better but am disappointed with no further loss as I want to keep motivated. Good point about the additional days worth of food. Thanks

Been tracking my carb intake and it’s in the 10 to 15 grams range since starting BSD. Life before BSD the figure was more like 150 grams! Just wonder how many carbs folks are having. I’ve lost 5lbs since Sunday and blood sugar reading has gone from 5.5 to 4.1. All good but I have looked at the UK diabetic society and it worried me that they put such a scary spin on going too low carb. Feeling much better today as well after yesterday’s flu like symptoms.

A tip I found on another low carb site suggested a salt water drink (yukky) to get things moving, if ya know what I mean. Not to be done habitually though. Over and out xx

Do you measure your blood glucose or take any body measurements? That might give you confidence that changes are happening. Selfies can also be helpful in revealing differences in body shape.

If you go over by up to 100 every day, that could amount to almost an extra day’s food every week, so beware of exceeding the recommended 800 regularly. I’d suggest tracking your calories quiet carefully for a while and seeing where those extra 50-100 calories are coming from. If any of it is starchy carbs or if you eat a lot of fruit, that would be a good place to trim back.

Finally, how are your bowel movements? Depending when you last had one in relation to when you get weighed, that can make quiet a difference in the short term.

Other than that, be patient with yourself and be particularly vigilant tracking your calories for a while.

Psyllium husks are good for keeping things moving – or at least stopping the stool becoming hard and impacted. Available from Holland and Barratt. I have also always believed what FoFi says – the less volume you eat, the less waste you produce, so the less often you need to pass it.

Hi Buffy, Aly is a vegetarian so she might give you some pointers. I know i will be teaching my granny to suck eggs, so to speak, but the gluten free flatbreads are a good source of protein as they are made from chickpea flour same is true of the coconut breads – both are in the recipes on this site. Soups with beans, cheese, eggs, lentils etc I’m. Sure you will find plenty. Can i suggest breakfast: greek yoghurt with berries, lunch: vegetable frittata, supper: veg curry with flatbread. Simple plan like that will give you all you need. Cherrieanne has posted a lovely cream of mushroom soup which is a suitable meal for you. I think the we have all had some difficulties around eating when our staples of rice, pasta, bead and potatoes are off the menu. Keep at it. I will try and post some suitable vegetarian meals in next few weeks. Do you like spicy foods?
Don’t let the issues of rethinking your diet put you off because it is great when you (quickly) get to the place where the planning stops being difficult. I think it would have been more helpful to vegetarians if there had been a section in the book dealing with their dietary issues but there are veggie recipies in there. Keep going and good luck!!! 🙂

Hello

Hunger pangs do improve over time. I am four weeks in and have really adapted. When I feel hungry i have a mug of coffee (decaf or standard) with a splash of (soya) Milk and it helps to make you feel full. Also miso soup in a mug does the same but is salty. I have a hot drink before I cook family meals!

I think that they can only call it Greek Yoghurt if it is made in Greece (or uses Greek milk or something like that).

None of those listed below have anything in them other than yoghurt:-
Per 100g
Tesco Greek Style Yoghurt Fat 9.5 Sugar 5.4
Tesco Finest Greek Yoghurt Fat 9.9 Sugars 3.8 << Actually made in Greece with Greek milk (but almost twice the price)
Yeo Valley Greek Style Fat 9.5 Sugars 6.4
Non Greek Style
Yeo Valley Natural Yoghurt Fat 4.2 Sugars 6.5

(Numbers from Tesco Website – other shops available blah blah!)

I have been eating Tesco Greek Style, but having seen the numbers above I will give the Tesco Finest a go – I have saved a fortune over the last few weeks not drinking alcohol so I can afford the extra 75p per week.

Hello

I am on week four and lost 6lb in week one and 2 lb week 2 but have been at a standstill since. I rarely go over 800 calls if I do so then just by 50. -100. I track everything on my fitness pal and walk each day. Anyone else experiencing this plateau?

Hi Nigel, personally i have stopped having porridge for breakfast during this 8 weeks because of the carbs. I now have greek yoghurt and berries for breakfast. The first week i stuck to poached eggs and grilled mushroom or tomatoes but I am finally over the full fat fear 😉 good luck, you will get plenty of support from people on these forums 🙂

I’ve had the same thing this week with readings of 9, 8.1, and 7.7
Today back down to 6.9
I’m not sure why but, coincidentally, I haven’t been having my yoghurt and berry late night snack this week as I just wasn’t hungry.
Had it last night and saw an instant improvement this morning.
Are you putting enough fat in your diet ?

Hi franash,
just approching the end of week 5
Last weigh day I was seventeen and a half pounds down and fasting blood sugar down from 9.2 to 5.6 although I have had a blip in that this week, 6.9 today
Just a few days to your first weigh day, are you feeling any slimmer?, it sounds daft but many folk do.

Thanks Bill, will do…

Full fat Greek or natural yoghurt, just go for the one with the lowest sugar content.
I’m pretty sure that mine has none

Yep, Im on day 4, and down 3kg roughly already….Not diabetic, but heading that way fast..just severley insulin resistant. .Feeling pretty good and surprisingly not hungry at all….Good luck to all the newbies!!!

I was wondering the same…Im in Australia….or is there a measure of sugar content that you should look for??

This is a common thing known as the dawn effect.
It happens to everyone, not just diabetics, simply put, your liver releases stored sugar into the bloodstream round about 4 am to get you ready to face the new day.
As diabetics, we don’t produce enough insulin to handle the sugar so we get the dawn effect.
I found that having a fatty snack about an hour before bed helps a lot, I use full fat greek yoghurt and berries.
Try it, can’t hurt.

I’m a newbie to this diet, am starting it on Mon. From what I’ve read, I’m aiming for full fat plain yoghurt or full fat Greek. Berries etc would be nice with those. (Feel free to correct me if this is wrong information!!).

Day Three down. Mostly ok. found I couldn’t face the Spanish Soup for the second day, so just ate small portions of it. Meatball for tea, although mine didn’t stick to gether so it was more like mince. Nice. Missing not having a snack of something though.

Just do it Cintac, to coin a phrase.
You will be honestly amazed at the results, and if you falter, you have a whole new family on here to get you back on the straight and narrow 🙂
Over the last 5 weeks I’ve seen plenty of newbies join up. Some have that “get stuck into it” attitude, some are very nervous and worried that it may not work for them, then, a week later, they all start posting week1 results !!!
You’ll be one of them next week.

No Bramley trees here, loads of apple trees as the farmers make calvados and cider. Will just have to manage with what I have. I have access to the remains of the original orchard.

Hi Aly, Penny could be right there, I have lots of fruit trees but did get a pear tree from a reputable nursery a few years ago that totally failed to thrive, I nursed and coddled it but it was never right and I dug it up 6 years later. The nursery wouldn’t refund my money as they said they only supply healthy plants even though you could see it didn’t look right as soon as it arrived and I pointed out that I had bought and planted every other fruit tree in the garden and they were all healthy. Bad un’s do occur sometimes especially through mail order. Is there a grower in France? Perhaps Holland might be a good bet if you don’t want to try an English nursery again. 🙂

Hi, is it ok to have porridge for breakfast.
Thanks

Hi Penny, I actually meant strain not filter – a senior moment I’m afraid!!! 😉 I sometimes make it with soya too 🙂

Thanks for the welcome. A bit of smoked trout goes a long way, slice of chicken, slice of lamb, tablespoon of olive oil. Sugar free yogurt coming home atm with foraging hubby:-) along with raspberries – a little reward.

Kimgall your sense of humour does come through! The ability to have a laugh at my own expense( and sometimes others if I’m esp. naughty) is what keeps me going. Most of us on here seem to be like minded, and reading some of the posts has me laughing or sympathising because I can relate to so much of it. We all seem so determined to make the changes necessary to gain good health.
Georgiarose welcome, there are lots of Aussies on here now. If you need help with which foods to buy or where to get them we should be able to help. I agree with Kimgall that you don’t seem to be getting enough fat. Remember to use full fat products: milk, yoghurt, cheese etc. you just count them in your calories. Add some oil to your salad, it will help to stop you feeling hungry.

I was at the supermarket in my lunch break and thought I would get some yogurt and berries for breakfast over the weekend….
only there were so many! and I just didnt have the time to spend (or my glasses) to read all the labels.

Can anyone give me an exact brand and type of yogurt to purchase? I found some yogurt but it said “greek style” so I didnt know if I was being tricked or not .

thanking you all in advance.

Captainlynne, same question but I’m after some specific advice. I posted it in the BSD Way of Life forum as I figured this forum was for the people who are doing 5 and 2 to lose their initial weight and the other for moving on post initial weight loss from either diet. I’ve got concerns about how to make up the extra calories including the complete lack of desire for additional food) and how to maintain the required nutrition from the 5 and 2 long term but with less calories during the 5 days of “normal” eating. Still need to drop about 20 kg to get to healthy weight.

Congrats on your results so far. We finish week 8 on Sunday and also planning to continue for another 2 weeks.

Sorry for War and Peace…..

My wife and I are 3 days from the end of the 8 weeks and I’d like some suggestions around my particular concerns. The outcome in terms of weight, blood sugar, and blood pressure have been astonishing.

At the moment, my BMI is 31.2 so I intend to keep going on the Fast 800 for a couple of more weeks until I hit under 30 for no real reason other than I don’t want to stop until then. That’s another probably 2 kg left to go by then end of the 8 weeks so I’m not expecting to do it for more than 2 or 3 weeks longer. I believe that this will be safe “enough”.

Firstly let me say that I haven’t felt this good about myself in years, I’m not hungry between meals and I actually feel like exercising and “doing” things for the first time in a decade. This has been the most life-changing side of going on this diet (the weight loss, normalised blood sugar readings and blood pressure notwithstanding) and I am really keen to maintain the biochemistry needed to maintain this desire (because it actually is biochemical in origin).

Secondly, we are really enjoying the food and I could quite happily continue on the 800 cals/day.

I have 4 concerns moving forward.

So the first three:
1. I don’t want to go back to eating what got me in trouble in the first place.
2. I don’t want to lose my energy and desire to exercise
3. I’ve still got a lot of weight to lose to get back to a healthy weight so I don’t necessarily want to eat my normal alloted 2000+ cals for the 5 days of normal eating.

Looking at a Mediterranean 5&2, how do you increase the calories from 800 to say 1800 per day while sticking to the same sort of foods that don’t induce the carb-driven hunger and therefore turn off the desire for exercise given that I actually enjoy my Breakfast and Lunch selections at the moment so that would mean having a 1400 cal dinner every night!!!! I know I can eat a bit more for breakfast and eat more fruit through the day, but I don’t want to go back to cereal as I really enjoy homemade yoghurt, frozen berries and nuts because of the way it fills me up.

Apart from some whole grain toast and fruit, there is nothing that we are actually missing (like missing a loved one).

3. The lack of calcium in the Fast 800 diet we are currently on is concerning IF you were to continue it long term. With plenty of leafy greens, broccoli, limited nuts, salmon, feta, yoghurt, and three cups of instant coffee per day with total of 90 ml’s of milk, the calcium in my daily intake averages around 430 mg (via EasyDietDiary app) versus a suggested intake of 1000 mg for me and 1300 mg for my wife. So not sure what effect having two days per seven of half recommended (and for a woman aged 53+ less than half) calcium will be long term.

Carb intake ( via EasyDietDiary app) on the current food we are eating on the Fast 800 is around 45 grams per day which is just under the amount (50g) thought to stave off thyroid disfuction, so an increase in carbs moving forward is a must.

To summarise, need to increase calcium, need to increase calorie intake but don’t want the hunger pangs and don’t want to lose the desire for exercise through eating sugary treats/pasta/starchy vegetables. Carb intake will have to go up if only to avoid thyroid issues.

Has anyone else thought about these issues and have suggestions?

Best of luck to you all who are on the journey. 🙂

Hi Shrinkydinkyman,

I guess you should have to try this Digestic by Mimonis which is an herbal supplement that is very effective in relieving constipation problems. It works well to me when I was constipated too a few weeks ago. It brings my bowel movement back to normal so I am much confident with it.

Thanks Bill. I figured it out last night as i looked through the recipes. Not very good at starting but have to give it a go;-)

Another couple of days have gone by and I’ve started to feel better! Still not succumbed to anything that’s gonna make me have to go through the last couple of days again … And to be honest actually desiring anything like biscuits … Sweets … Hasn’t been a problem for the last couple of days … BUT I know that my Greek yogurt and berries I had this evening whilst watching tv was way too big!! 🙁 no ones fault but mine! It was from a 500g tub and I dished it out like I used to … And the berries from the freezer were shovelled on top! I didn’t need it all … And realistically if I had eaten it at the table, I may not have eaten it all … But I did … And I actually feel bloated. Mindful eating? Yeah, right! I was not a particularly happy bunny this evening, so I did what I’ve done all my life, and filled my face!
Cherrianne and Stingle, I have always laughed at myself … I can usually see the funny side of most things … And I hope people laugh with me … Life’s too short not to enjoy it when you can. And, if I can’t be honest on here … And honest with myself … About the things I have done, and who I am, how can I learn to change?
if anyone can relate to me and what I’ve done or said, like I’ve related to others on this forum, then great … I want to share this journey with other like minded individuals … It seems to make it easier.
Welcome, georgiarose, it’s great that you and hubby have joined us. Your diet sounds really healthy, but don’t forget to add some fat to help you feel full, as well as counting those calories!! Have you read the book? The people on this forum are really encouraging and friendly … And all want you to achieve better health. I’m like you, and Stingle, … A newbie, so still have lots to learn … However Cherrianne (another Aussie), has a little more experience … In this way of healthy eating, I may add!! 😀
I haven’t weighed myself yet, but I have seen a reduction in blood sugars, and I certainly do not have the desire for those high carb foods that used to always be filling my mouth!!
Have a good day / night … And will catch you all soon X

Hi Juevdo
I look everything up on Calorieking.com
Penny

I love bacon and chorizo too. A good tip is to use smokey paprika which will give you that smokey lively taste… It’s great with tomatoes and peppers and beans.

So, Day 3 for hubby and me, retired seniors with the incentive of our first grandchild. Michael Mosley has inspired me, esp after the Inisght program here in Aus on SBS earlier this week. During 8 years diagnosed with type 2, I was relying on meds and moderate exercise, healthy foods, but I now see, TOO MANY CALORIES, esp for our age. The young man on insight who is losing his sight and has lost 3 toes gave me the final push. With hubby doing the actual calorie counting (I hate dealing with numbers), we will take it day by day. It’s not so hard if you only eat when hungry and then grab the minimum cals: cherry tomatoes from the garden, garlic chive flowers for a taste hit!, cukes, an egg for lunch, some green beans and 4 bean salad for tea with a slice of chicken or lamb from earlier roasts. Still, I will need all the encouragement you lot give. So here’s to a healthy and long life! (Toasting with mineral water with a lemon twist:-)

Hi Hashimoto
Re Greek yogurt
I think it’s strained or like you do with crab apple jelly. I make soya yogurt and just put it in a normal sieve if I want some of the water to come out. That’s not much trouble. It makes it thicker.
Penny

Hi Aly
It must be the case too that WW relied on most people having to come back repeatedly to keep their profits up. I’m not saying they knew it was all hokum…
Penny

Aly- ☺️

Hi Peanut
Remember we ve been sold- in all senses of the word- a physically addictive substance.
The nature of addiction is its hard to let go of in many cases. Lots of people go through that. As everyone is saying, just pick yourself up, dust yourself down etc. We re all here for you.
Penny

Hi Aly
Maybe your Bramley was just a bad un and another would thrive?? So many apple trees in Normandy!
Just a thought.
Penny

Thanks for that yes that is what i meant, thought it might be handy to have a few on stand-by if i decide to do it properly.

Hi Buffy
Do you mean the meal replacements? If so, they are liquid shakes and low carb bars. There is no one type in particular recommended but there are several types available. I’m sure someone else who has used them would be able to advise on that.

You will find some good veggie recipes on the website – like the aubergine bake and there are a few other threads on veggie stuff you can read here. All the best to you.

Hi all, I hope to start on Monday and as a vegetarian I found the recipes in the book hard to figure out without meat or fish, have always ate badly, bread pasta etc, so I was thinking of the ready meal option but dont know what they are, is it a diet product or what, i feel i need to retrain my taste for food, any suggestions gladly accepted.

Damn! After getting great pre-dinner (my lowest readings) levels of 5.5 / 5.6 my levels have risen again. Today it was up to 8.3. What is going on? Has anyone else experienced these spikes? Oddly enough the last two times I measured my blood was after I wasn’t able to eat until more than 6 and a half hours after my previous meal. I’m getting a theory that if I leave it too long between meals my liver decides to over-compensate and release more sugar. Hence my problem with the dawn phenomenon.
Any thoughts or suggestions?

Good luck to the two of you georgiarose. It would make meal preparation simpler if my hubby and I were eating together on this one!

Hi Stingle, it’s good to have a laugh at our foibles isn’t it? We are all learning as we go and having to learn healthier eating habits. Everyone on the forum seems to have so much in common with regard to food weaknesses. It’s what got many of us to the point where we need help. Always someone on here to cheer you up or give advice. 🙂

Started the 800 cals diet three days ago. Have been taking Novorapid am and pm before dinner. Lantus long-acting after dinner. Blood sugar has been low 5.0 – 6.00 so have omitted the Lantus. Blood sugar in morning rising to 12 and 14.00. What is the best way to deal with this please? I am determined to stick to the 8 week program and get off the meds (also have 1000mg Diabex after dinner).

Well, thanks for that Aunylil, that’s cheered me up enormously (not!). I think I got the gist of it though as you said, it takes a few read throughs. I’ve often asked myself the question why it takes me a fortnight to lose a pound and a day to gain two. And that is why, its that chuffing reverse T3! I have asked is it just me…? And yes, it is. Or rather me and my Hashimoto compadres. I have never liked hearing people use it as a reason/excuse for their weight but maybe we really are at a disadvantage. Brill.

Hi Yael, the sugars naturally present in milk would account for Michael’s statement. Most calorie counters state there is between 4.7 & 5.26g sugar in 100ml of milk. A teaspoon of sugar is 4g so you can see how it would soon add up in a latte. I count my milk in my daily allowance of carbs ( use an app called Australian easy diet diary, brilliant tool) and allow myself a latte or chai now and again. I’m also of Italian descent. There is a cafe near me that does proper chai in a French press, not the powdered junk that most places use. You must live in one of the cooler regions if your figs are only just ripening. My mum lives on the coast and hers have been ripe for a while. Both of us have managed to resist them so far. I must look them up to see if I can squeeze one in to my allowance now and then. I just love them and used to eat 4or 5 at a time. Fruit is my big weakness and even harder to give up than biscuits lol.
Hashimoto way to go! A cured chocoholic 🙂

Thanks Bill1954, day 2 was much better. Much less hunger feeling, and able to concentrate ok which was good. I even thin i’m less snappy with everyone so that is great.
I’m finding the meals quite tasty, so that’s a plus. How far into it the program are you?