I don’t think the recepies or the menu in the book are that exotic for a Mediterranean style low carb diet. The lamb in the aubergine dish is minced you could maybe change it into a lasagne style dish using the aubergine like lasagne sheets?

I still have milk I think the broblem with skimmed or semi skimmed milk when you are on a low sugar diet is that lactose the sugar found in milk is actually higher in low fat versions.

I don’t think Michael intended us to follow the meal plan slavishly its just a suggestion for me it includes some of my favourite foods. Its completely understandable that people would want to adapt it to suit themselves just as long as we stick to the principles it should work.

I don’t think I will be buying coconut water either but its essentially the liguid in the middle of a coconut its quite nutrient dense.

Hi, what are the recommended portion sizes for the permitted grains (rye,oats,quinoa)?

Eureka you mention skimmed/semi-skimmed milk but I’m pretty sure Michael promotes full fat dairy. And a splash in your tea/coffee isn’t many calories.

Like many things “low fat” milk is more processed – they try to give the creamy texture that taking the cream out loses, by adding other stuff.

I’m prediabetic but very close to a diagnosis of diabetes (and I’d had gestational diabetes) so I went along to the diabetes information sessions. They were still promoting up to 60 grams (4 serves) of carbohydrate per meal! I would have felt like an idiot saying “but I read on the internet…” I mean the information is so contradictory you can find “evidence” for any advice you prefer, so I didn’t argue with them except to say even 45 grams (3 serves) made my blood sugar spike. We were taught about slow release low GI, which is important, but not to dramatically reduce carbs. I started testing myself regularly to find out what works for me, and low carb/low processed is definitely to way to go for me.

Is it possible to undertake the 8 weeks as a vegan?
I’ve read the book but the recipes are vague about the portion sizes/weight of the protein for me to modify at home.

Hi all. I don’t drink tea or coffee but just read book again ” essential you drink at least 2 – 3 litres calorie-free fluid a day or you get constipated & headaches. I love fizzy water with lots of ice & lemon. Or plenty of fruit tea & occasional coffee ( but only a splash of milk) “. Pages 135 – 136.

Buy the book, check the book & mark the book where it’s important info for you. This book is a tool, don’t be afraid to highlight, turn pages down or write in the margins! Make notes in the margins to help you, I do.

250ml glass skimmed milk = 83 calories. Or 115 calories in semi- skimmed. You can see where the splash comes from. So remember to do the maths & count the calories in your daily 800 allowance if you go there. Maybe be a duck for two weeks!

I’m going to try very hard with the diet this week, but I’m on hols for 11days after. (Husband’s big birthday). No excuse for blowing it all though as it’s buffet half board. So I can control a lot with my choices. And he’s on board with life changes too. Intend to walk lots & swim. Watch this space!

When I return all systems go. I’ll post recipes. We’ve had big parties with coeliac & dairy intolerances to cater for too.

I’m already in awe of the drive & commitment this group has shown. Keep it up & shine that light at the end of this tunnel

Zellieh, I know, right!? Just saw Michael Mosley debunking smoothies on Trust me I’m a Doctor so funny to see them popping up in the book! Some of the recipes look really tasty but not what I’d consider every-day eating. If you come up with any inspiring tasty but simple dishes do share them!

Smoked mackerel is a lot oiler than smoked haddock so more calorific–it’s a type of fat that’s really good for you so would be great if you’re doing the Med diet but probably best avoided on the 8-week plan unless you cut down the amount a lot.

Thanks Eureka, that’s really helpful! My kids are pretty small and I don’t think I’m going to win them round to lamb-stuffed aubergines so I’ll be cooking separately for them for the initial 8 weeks. After that I should be able to adapt the Med-style diet into things we can all eat. Quick question: is milk supposed to be off-limits? I don’t really get that if you can have cheese. I don’t mind black coffee but black tea will be hard!

Katie- read the book. The “After the Diet” is covered. Michael suggests maintaining your new found slim line appearance / low BG with a low carb Mediterrean style diet and explodes the myths of putting the weight straight back on as 70s myths.

I’ve just finished reading the book, and I like the science. I want to try it because several of my close relatives have developed diabetes and I don’t want to. I think the 800 calorie diet will be the best way to get over the sugar cravings and lose weight fast, and once I’ve lost weight and stopped craving sugar, I’m going to drop down to the maintenance diet.

I’ve started keeping a food diary on MyFitnessPal, and exercising using Darebee’s Foundation 30-day challenge. I’m starting the 800 calorie diet on Monday, once I’ve looked at the recipes (there really aren’t enough in the book or on this website!) and found some plain and simple ones that aren’t so weird and expensive. What the fck is coconut water anyway?

(I think if I gave this chef my budget, my kitchen equipment, and my corner shop, they’d either faint or starve! LOL)

Since being diagnosed type 2 diabetic 2013 I’ve tried to really educate myself on the subject. Yes, a lot too late I agree! Sadly the NHS & my GP practice are, I’ve found, still as ignorant as I was. I’ve read books & looked at many World Wide Web sites to gain info that I think appertains to me. Promoting the taking of copious amounts of carbs to me was wrong & just made me worse. I knew bread & potatoes gave me gastric reflux & I chewed Rennies every night hoping I could lay down & sleep without the pain & choking. When I cut down or eliminated them from my diet, I slept & NO reflux. Simples! But it took a long time to put diabetes, carbs , cause & effect together! So, get to really know your body & listen to it. It knows what’s wrong even if you are ignoring it.
Find out as much as you can about what you are doing & going to do. READ & understand what your body SHOULD be doing & what it IS doing. Books: Jenny Ruhl Blood Sugar 101 & Diet 101. Dr Michael Mosley & Mimi Spencer The Fast Diet & The 8- week blood sugar diet. (Daily Mail today & nxt week). This is just a sample but The Sample as far as I’m concerned. Get informed & think laterally. You like me got yourself into this mess BUT we now stand a chance of getting OUT of it. There was no hope before Prof Roy Taylor & his findings at Newcastle Uni.
Millions of us are already Diabetics! Get the Knowledge. Do the Knowledge & Pass it on x

I often holiday with friends, staying in their homes in Italy or USA. In both homes they eat lots of carbs. Italy is the slightly easier destination, despite the pasta etc, they still serve protein, salad etc. What is the best way round this please?

Can Michael perhaps explain – I can see why this diet can lower blood sugar levels to acceptable ones, whilst you are on the diet. But, does this actually CURE diabetes, or just maintain the levels IF you stay off carbs and sugar? At the end of 8 weeks, what then?

I keep embarking on a low/no carb approach, then I will read something that says you shouldn’t do low carb, just slow release carbs, so then I eat slow carbs. I get really confused about what I should be eating, but think I do feel better avoiding carbs. Thanks for the support, I guess there is no ‘right’ and ‘wrong’, just what works for us as individuals.

Type 2 diagnosed 26 October 2015. Floundered around trying to make sense of conflicting advice from doc, practice nurse and dietician.

All advice was on the lines of- you’re diabetic, get used to it. Take your Metfortin and prepare for the inevitable misery.
Discovered Prof Roy Taylor’s work while trawling about to find the wonders I had to look forward to. It sounded no different to any of the other idiot diets I had heard about since the 70s, until I read deeper.

I read Dr David Cavan’s “Reverse Your Diabetes” in November 2015 and it then hit me that Roy Taylor’s research made more sense than that which the NHS currently have us believe. I started 800 cals per day on 3 January.

I was given Micheal’s “8 week blood sugar diet” yesterday 15 January and read it from cover to cover before bedtime!

Fetched up here 16 January 2016.

I’m diet controlled diabetic, age 65. I started this on 19th December. Since then I’ve lost 16 pounds and 7 inches from my waist. Fasting Bg was 10.9, now consistently in 5s. Bg at bedtime now in 4s or 5s.Diabetes nurse thrilled and following plan herself. I’ve even sent a copy of this book to friends in USA who want to follow this plan. Many thanks to Dr Michael and Prof Taylor for their work.

It is heartening to hear from other people’s success and the drop on sugar levels

I’m 65 with diet controlled T2 diabetes. After a visit to the diabetes nurse for an HbA1c which I knew would not be great (for me) I was in the bookshop when this book launched itself at me. I read it, and then read it again. Following a phone call from the nurse with my test result, where Metformin was mentioned, I politely told her, no thanks. Then told her about this book. She was impressed as she know someone who has been doing 5:2 and doing well. I said I would start if on 1/1/16, but then decided to begin immediately. I tested my Bg that night, then fasting the following morning 19/12/15. Fasting Bg that morning was 10.9. Now, after 4 weeks on the plan, my fasting Bg is consistently in the 5s. At bedtime my Bg is in the 4s or 5s. I have lost 16 pounds in weight and 7 inches from my waist. My blood pressure has also dropped. The diabetes nurse is now following the plan herself, although she is not diabetic herself. She is delighted with my results so far, is monitoring my blood pressure and is repeating the HbA1c in March to see how much it has improved. I feel so much better and am delighted I started the plan when I did.

Bought the book off Amazon, couldn’t put it down – read it in a day! It was like a revalaton now to put it into action…

Hi all, I just started this diet 6 days ago. Diagnosed diabetic 3 months ago and yes, the Desmond course is quite depressing! So far, have not been hungry at all even when it’s been 7 hours between lunch and dinner! The recipes I’ve tried so far are really tasty. I’ve even managed to avoid all the leftover chocolates and cakes brought into the office by my colleagues. That is a miracle in itself! I have a long way to go but so far, this is working! Thanks to Michael for writing the book.

Ok cool…. Thank you for the info x

Needs to be a leafy green veg, steamed or boiled.

Its just there to provide a bit of dietary fibre to keep things on the move, as it were!

Nice to have something hot as well. I put a dollop of English mustard on the sprouts and cover it all with freshly ground black pepper to liven up what is otherwise a rather bland meal.

Aged 66 I am neither diabetic nor pre diabetic but have struggled with yo yo dieting most of my life. I’m now 3 stone overweight and want to lose as I’m only 4:11 in height.

Keen cyclists, my Type 1 diabetic husband and I hit our target of cycling 2015 miles last year and have set 3000 miles this year. Despite all the cycling I’m not losing weight so this way of eating looks like it may help. I don’t overindulge, very aware of portion size but do eat lot of carbs.

Any advice from fellow cyclists on how to continue with the 40 mile day rides with few carbs, would be welcome.

Well done with the wait loss…. I suppose it could be any veg?

Oh yeah, went with the shakes because it is convenient and takes the thinking out of it. I have better things to do with my brain than faff about obsessing about calories.

Open sachet, dump in pint glass add 250ml of skimmed milk and stir.

Behold- 206cals of quite tasty glop.

Repeat four hours later.

Any meal replacement shakes providing around 200cals are fine. Don’t get hung up over the brands, its the cals that matter

I have 250mgs of sprouts for evening meal.

I started this diet just after Christmas and I’ve been using Tesco Ultraslim – £4 for a pack of 10 sachets or £10 for three packs at the moment.

3 Jan 2016 – 12 stone 4 lbs

16 Jan 2016- 11 stone 10 lbs

Just do it.

Hello everyone!

I’ve just started this too and have already lost a few pounds in the first week. I know that this will be mostly water, but it’s very encouraging! I’m going for a homemade vegetable soup for lunch ost days, which is very filling and is always well under 200 cals. I have recently bought a fitbit charge HR too, and although I thought it a bit of a gimmick, the app is really useful at keeping track of food (can link in with myfitnesspal if you want) and exercise.

I am not diabetic, or even pre-diabetic, but I’m very keen on keeping it that way!

Thanks Michael and good luck everyone – we can do it!!

If I decided to go down the Meal Replacement Shake route – would SlimFast shakes be appropriate? or is there any other choices? and can you make it with milk or water?…. maybe I should have changed the title to this topic to multiple questions?!?!? x

Hello All…

I’m busy planning out my first weeks meals – In the book there was a recipe for Skinny Kedgeree.

Does anybody know if I can swap the Smoked Mackerel fillets for haddock? and would it still have the same calories?

Many Thanks in Advance x

I also followed NHS advice and went for ‘good’ carbs and like you could not understand why my blood sugar was high 2 hours after eating porridge. Found the Diabetes uk forum in August and have never looked back. Have been low carbing since August. Blood test in October showed It was almost non diabetic, a couple of points still to go. Hoping this will do the trick.

Hi. I’m a 46year old Mum of 3 school age children, who works long hours in another school, and has struggled with my weight all my life, and at 5’4″ and 16 stone, need to get things under control.

I have been following the principals of this diet, since 4th January, and having been very inspired by Michael, with his well researched healthy life style recommendations, since the original “fast Diet” documentary. I have tried this, with some success, but as soon as I ease off, my weight just spirals again.

I totally support and understand the need to reduce / remove sugar from our lives, and limit refined carbohydrates.

I think for me, it will be a 5:2 version, as it will be easier to manage with my busy life – That being 5 x 800 cal days, and 2 sugar free days with limited carbs, at the weekends – As a mum of school age children, how can I not encourage the children to learn / experiment with cooking, and of course, I have to try what they have made!!!! I will encourage them to make savoury recipes, but what child doesn’t want to make muffins!

Wish me luck.
To date, I have lost 5lbs!

Love the recipes with clear calorific values. Would be enhanced with CHO values along side. Thanks

This diet has changed our lives so far, and only 10 days in. I have been descending from pre-diabetic, to diabetic, and then to “you need medication” a few months ago, which I declined, and started (expensive)self testing. I had been sticking to NHS diet advise with a lot reservations, as the safest option. I queried why I was told to eat carbs (1/3rd of the plate) when that was what I can’t metabolise correctly. Nurse told me she had a patient who had the blood sugar of a non-diabetic, “but he doesn’t eat carbs!” “Surely he is right then.” “Oh, no you must eat carbs.” The depressing DESMOND course. “You can’t get better. Only worse.”
The diet has been a revelation. Gone the constant hunger. Eating, the NHS recommended, porridge for breakfast found me starving hungry, but with high blood sugar, 2 hours later. Now hunger has gone away. I realise I was a carb addict, on a constant blood sugar roller coaster. Morning fasting BG now 3.9-4.4.

Thanks Nessie. I do eat too many carbs I think. I’ve been trying to lose weight for about 20 years now following various low fat plans, that have always replaced fat with carbs. After reading the book, I think this has been my problem.

Arran Granny – yes looking forward to seeing how people are doing when they’ve finished the 8 weeks.

CTO you must have great will power to have followed the lipotrim diet, so I’m sure 800 cal of real food will be no problem for you! I have tried a vlcd diet before but I didn’t last long due to hating the ‘meals’ and it was also 600 cal. Hoping the extra 200 calories might make it more bearable!

Hi. I found this diet by following a 5:2 forum on Facebook.
Started 5:2 last January and then in March I had an Hba1c blood test come back at 49 which was tipping into type 2, reduced carbs and second test 3 weeks later showed 46. I have since gone on to lose 33lbs by low carbing along with 5:2 and my last test in October was 43, so improving but just not there yet.
I am really hoping this will help blood sugar levels as I really want to get them back into normal,levels and start seeing normal fasting levels in the morning, mostly they are around 5.6 -6.2.
I have been doing this diet since Monday but have only lost 0.5lb but feel this is probably because Imhave been losing weight for a year already.
Good luck to everyone following this 8 week program and hope it brings you what you are working for.

Hi, came by this diet on researching my rapid weight loss using Lipotrim shakes in which my figures dropped dramatically. Looking for alternative using real food and will be switching over. I feel like a new person and am glad to be here at the launch of the website

Hi, the 5:2 diet is recommended after the 8weeks. There is more advice on the forum. I am sure that in a few weeks we will find people on a maintenance plan and that will help.

We all have to experiment with what suits our own situation. Oatmeal and porridge are recognised as healthy food but oatmeal spikes my blood sugar level – so not for me just now. Just keep trying, Malkay and everyone, you will find what suits you to keep your blood sugar as stable as possible and then get into the “normal” range. I have decided to consider that I have a food intolerance ie carbohydrates. If it was gluten or nuts or anything else we would avoid those foods and would be advised to do so quite rightly. So I am avoiding carbs. In 2 weeks my fasting blood sugar has come down from 9.4 to 6.3. We will all make different progress but progress we will make. If we have a night out then we can go and enjoy it ( within reason and without guilt ) then just work harder to compensate. We are here to make the best we can of what we have got – and we will !

I’m on Day 13 so nearly two weeks in and have so far lost 3.8 kgs (but there is a lot of me to lose). The first couple of days were hard but luckily have my mum doing it with me (she has prediabetic blood sugar) so we keep each other on track (she’s lost 3 kg). Now we’ve got a rhythm going it’s really easy and I’m not having dinner anymore- plus it makes the calorie limit easier to manage. There has been a little bit of cheating- 90% dark chocolate pieces every day and a bit of milk in cups of tea but usually manage to come in at 800 calories. And truly those cheats are amazing- you have no idea what a sweet tooth I have but it appears to have vanished or is at least satisfied with the dark chocolate! Roll on the next 6 weeks and thank you Michael for not making me worried about entering “starvation mode” if I eat this little (which actually isn’t that little with all the veggies). For the first time in a very long time I’m starting to think I can lose the weight I need to lose.

People with raised blood sugars might find doing 500 (or 600 for men) more challenging, so we recommended 800 calories (as used in prof Roy Taylor’s research). And remember that for the other 5 days on 5:2 Blood Sugar Diet you will be continuing with the Mediterranean-style Low Carb Diet without counting calories, just keeping an eye on portions. This will increase the impact of the 5:2 Blood Sugar Diet in terms of improving blood sugars, as it provides the metabolic and weight loss benefits of intermittent fasting combined with those of the Mediterrranean-style Low Carb approach to eating.

Hi allthewrongjunk. Knowledge is power. Find out the portion & calorie count of the foods you like. Weigh your food as on packets to really see what they mean by a portion! It’s surprising how we can blow that. Do it for a few days so you can visualise what your portions should be. Use a good app or buy & mark a calories in food book. We must take responsibility for what we eat & not leave it all to the recipe writers. Start your own recipe book & ask family & friends for their recipes that you can adapt. Stir fry is great. A little oil goes a long way & I find I don’t need so much meat. Look at cooking as a pleasure & culinary calorie challenge. Make your meals as tasty, colourful treats for you

I thought on your other website (I don’t have the 5:2 book, I’m doing the 8 week fast plan) it said that you do 500 calories (600 for men) on your fast days? Is this a change or did I get that wrong? I will probably switch to 5:2 when I’ve finished my 8 weeks.

Welcome to early adopters Jackiemac, Loobyloo, AranGranny, Eureka, Allthewrongjunk (great name!), Katie Rose and Nessie! Good to hear your stories. I will be following with interest. And as Eureka says ‘This is a change for life & if you fall off the wagon just get back on down the road’. All the best to you all, Michael

I have nearly finished week 3, having started a couple of days after Christmas, and I’ve lost 2.2 kilograms. I haven’t been perfect at all. The first couple of weeks I still had chocolate (leftover from Christmas) nearly every day, I’ve stopped that but I still have sugar in my tea (2/3 tsp), and I generally eat around 950 calories a day, I rarely manage to get it down to 800 probably because I eat larger portions of meat than I should on this plan. And I haven’t really started exercising yet. But on the up side, I’m eating tasty meals with a lot more vegetables than I used to, I’m not generally hungry and not usually eating anything between meals, and I’m drinking a lot of water. I need to tighten up my calories a bit and get walking (I write as I look outside at the downpour).

I am on day 8 today, and have lost 3cm off my waist and 2.8kg, so very happy so far. The first few days were tough, finding a routine. I combine it with 16:8, and even found I did 2 fasting days accidently, so happy about how things have changed. Sure, I am craving sweet things, and have already thought about Easter, lol, but its just 8 weeks, and things will get better.

For meal planning, I found this website: https://www.eatthismuch.com/
I normally have used MyFitnessPal, but this one has been lots easier to use, and it breaks things down.

Regards
Nessie

I am 5 days in, and so far quite enjoying it. Am looking forward to some interesting recipes. Thank you for this site and for the book, which I have read cover to cover at least 5 times!

Ditch the carbs! Write down what you like & what new foods you are willing to try. This is your new shopping list. Herbs & spices are fun to try. Surf the recipes & adapt to you. Try out your food on family & friends they may want lots more. Alcohol is empty calories, I Stopped drinking for 6 months & pretended tonic had gin in it! Don’t beat yourself up if you want to drink just be mindful ok. Just make & eat the filling for sandwiches not the bread. Ask restaurants to replace chips & potatoes with other veg or salad. They do. This is a change for life & if you fall off the wagon just get back on down the road.

Hi Lousie
I am only at the end of week 1, so can’t speak from experience about finishing the 8 week plan, but unless you go back to the way you were eating, it would be hard to add the weight back on.
All the best

Hi, I’ve read the book and would really like to start this. If I’m going to plan my own meals, is there a ratio of fat/protein/carbs I should be aiming for? I’m not keen to do loads of cooking but I don’t really fancy the meal replacement shake route either so was going to rely on things like covent garden soup and ready-made bags of stir-fry veg where you can easily see the nutrition information.

Eureka, I’m really similar, mum has type 2 diabetes; I lost a lot of weight on 5:2 and piled it all back on during family illness. I think part of the problem was that while I was eating well (i.e. protein and plenty of veg) on the fast days I never properly addressed improving my diet on the non-fast days. (And the less said about the fast day when I ate my entire allowance in Krispy Kremes the better) (2 1/4 original glazed in case you’re wondering).

Good luck everyone and looking forward to hearing how you all get on!