Evening all, wow what an inspiring bunch of people! I have just finished the book and have started the med low carb diet. I’m not diabetic but have a strong family history of it and I’m about a stone overweight . I had my blood sugar checked recently and it was slightly above normal so I’m anxious to get it down and loose some weight and be healthier and more active. I’m not doing the 800 diet but am trying just to cut out all sugar and sweet things and reduce my carbs. I have a terrible sweet tooth and really want to get rid of this addiction. I started on Monday and have lost a pound in three days so I am pleased with that,.
I am basically lazy so I need to try and get motivated to take more exercise, I walk my dogs twice a day for half an hour but I think my body’s used to this so I need to up my exercise. Any tips on staying motivated would be welcome. 😀

I suffer from similar snacking danger times to you but also don’t feel the need on this diet. I think for me its down to eating more fat? Previously everything was high carb and low fat.
If you’d told me a week ok i’d be happy on 800 (sometimes less) cals per day, I’d have laughed!

Thank you for your replies.
Great, will definitely want to carry on if these feelings are okay. For just a few days of discomfort and I guess learning a whole new approach and new understanding of diabetes and diet – is really really a small thing. It’s good to know that there is lovely support for all our journeys. Thanks all.

Try this……Google Bruno Loubet’s bean and vegetable chilli. I saw Raymond Blanc make this on the telly then found the recipe. It’s THE best vegetable chilli recipe EVER! you wouldn’t guess there’s no meat in it, to reduce the sugar content maybe omit the brown and Worcester sauce. But the little bit of chocolate is essential. I don’t do the rice with it . it’s packed with veg, it seems like a lot of ingredients but it’s not really but so easy. I do the veg in a small food chopper to make them really finely chopped so the texture is similar to mince. Trust me, give it a try!

I have had this a number of times at the start of a Low Carb Diet. Fixed by upping the carbs for a few days. And then gradually get back into less carbs. Rather than a big bang approach

I had exactly the same for 10 days and then one morning l woke up with a clear head and have been ok eversince. I think it is the cold turkey syndrome no sugar no carbs and the body just has to get used to it.
In the past if l had felt light headed l had something to eat or a glass of juice. I nearly gave in so many times but thank goodness l stuck it out . Keep at it it will get better.

I too have been suffering bad headaches and feel terrible too. It’s my third day, so still early days am really hoping to feel better soon. I thought I had been drinking enough. I am type 2 diabetic and on metformin,, I was taking glycazide and victoza injections, but because of now no sweets (my weakness and support) stopped all but the metformin. My pre diet menu did not contain carbs, pasta, pots,rice etc only the sugary sweets, so not missing carbs at all. Does anyone have any idea if the cause for feeling so rough is cold turkey off meds and sugar.

Hi Malkay
Brilliant!
Penny

Hi Malkay

Portion control, I weigh out everything 🙂 and run it through google for the calorie count. Also if I am having a cold lunch I always have a hot drink with it and I drink from a big mug. I took the tip from Michael’s book and drink hot water with lemon.

Sunday is my cook up day and I make up a few lunches and freeze them. That was a tip from my daughter’s partner who was a personal trainer and works out all their protein and calorie in take for the week.

That Coq au Leekie soup comes out really low in calorie which means you can have a good helping on those days when you are a bit peckish.

As I say I seem to have got used to the diet too which does help.

I’ve yo-yo dieted for 30 years and have always suffered from “hunger” before. Mid-afternoon and late night snacking have so often been my downfall.
To my surprise, I don’t feel hungry on this regime. It almost seems too easy.
This is my first low-carb diet – could this be something to do with it?

Hmm.. Maybe it’s the price you pay either way. Would be interested to know what Michael Mosley has to say, and what happened with his case studies.

My last diet was a slower one and it still led to saggy skin – don’t know the answer!
Does it go on it’s own in the end?

Hi Aly
I managed to avoid carbs at an Indian restaurant. You can do it! No rice or noodles. No sweet n sour. Just everything else.
Penny

Hi Fredforest.
Like the sound of Coq au Leekie. How do you keep your lunches down to 175?

Thanks for that, gateofheaven. I do suspect that some of my meals don’t contain enough fat. I sometimes need reminding of the finer details! I like your idea of starring your meals that suit you best. I’m not very good at working out exact amounts of fat, carb, etc, so am not sure whether I’m sticking to it exactly, but it seems to be working generally. I’ve just had salmon with stirfry veggies , cooked in coconut oil, with sesame oil added at the end. Feel quite satisfied at the moment, fingers crossed it lasts!

I am eating a boiled egg or 2 in the morning for breakfast, if I have one egg I have a Miso broth. I normally have a high protein lunch up to about 175 calories and then a good feast in the evening rounded off with Greek Yoghurt and berries.

I am past the hungry stage and the weight is dropping off. I find that if I have a good protein/fat balanced evening meal I can end up eating less that 800 calories and still don’t feel too bad.

More importantly my fasting blood sugar in the morning has dropped very nicely.

I have 4 weeks to go and the only problem I have at the moment is finding enough low carb low cal recipes, but there is a lot I can do with fish, chicken and prawns 🙂 My favourite so far is my version of Coq au Leekie soup. In this case just home made chicken stock with lots of leeks and other veg that has been vaguely introduced to some chicken meat. No rice, potato or barley and a great warming lunch.

Best of luck

I think the bsd is amazing and seems to make sense, but I wonder if losing weight so quickly leads to more saggy skin than a slower paced diet?

It’s like giving up smoking – one cigarette at a time, then one day at a time. Did that 40 years ago so figure same principle will work for empty carbs. I know I’ll fall off the wagon – even I’m not perfect 😉 But having an ego the size of a planet I figure I’ll forgive myself and climb back on. Just go for it – you’ll make it. Just look what you’ve managed already – fantastic!

Very true! I find its the gadgets that hit my budget the hardest but I buy a lot of stuff off of amazon so its easier to compare prices. I’m quite a fussy eater so the more exotic products tend to pass me by!

Being sabotaged whilst staying with family! Heading out for Chinese tonight. No chance of avoiding the carbs. Will get started once home on Saturday.

Dear Malkay. I would look at the foods from the day before as well as today.
My guess is that something was awry in the foods that you ate the day before if you awakened hungry.
Perhaps add a little oil to the eggs in the morning – like 1 teaspoon. Full fat yogurt. Berries are good.
You might want to count the carbs for your delightful meal of chicken (i’d like to eat at your house!) – they may be too high for you, but just fine for others.
The adjustment to fat burning actually for me was that I was no longer hungry!
I now eat 3 distinct meals. Always starting off with the protein and fats to decrease blood sugar spikes from the carbs, ending with the low carb veggies and/ or fruit. Breakfast is always high fat (eggs!) moderate protein and a little carb to start the fat burning.
I star the day’s menu when I feel quite good and mark the ones where i’m hungry and try to figure out the difference. For me, it came down to more fat, less carbs until i was consistently eating 50 grams and sometimes less of the healthy carbs. Mostly cooked greens. No sugar, nor sweeteners except for xylitol once (to keep things moving). I know that from the blogs that what works for one person may not work for another.
I have had my hungry days, but it was worth staying with it.
Wishing you the best.

Yes, Bizibee, I am very fortunate to have a good doc.
Even with his encouragement and the encouragement of Dr. Mosley in the book and on the boards, it was VERY HARD to start eating fat after 60 years denying it! Fat causing fat seemed so logical. But wrong! Fat burns fat as long as a low carb diet is part of it.
I eat 50 grams of protein (yes salmon!- just less of it ), 50 grams of carbs, the rest fat. At 800 calories, it’s not a lot of fat, but I have it with every meal. I am not hungry compared to when i was eating a few more carbs and no fat.
Once i traded out carbs for a little fat, my weight loss increased significantly. My doctor says that now I am burning fat, not carbs nor proteins. That is the idea. Even for scrawny prime athletes. My energy is more even. I am sleeping better.
But I will say that the first couple of weeks were rough while my body was realizing that I wasn’t going to give it a bunch of carbs any more!

Breakfast with eggs and oil.
Full fat milk. Nuts (I don’t bring home many cashews because i love them TOO much!, lol), olive oil, cold pressed coconut oil, grass fed butter. Fatty fish, chicken with the skin on! Full fat kefir and yogurt (plain). Hummus has been a good standby. But only the ones with fat.
And for me, ground flax seed to keep things moving. I used xylitol once for that purpose, but prefer to let my palate change to liking natural sweets like berries.

I watch my cravings. They are now for cooked greens, chicken with skin on, and berries! So i indulge those, lol.
My doctor has suggested that I read the Bulletproof diet (about fats, autoimmune, heart disease, energy, etc.) and add some of the suggestions from the book when I stop the 800/8 week portion. He says it is an easy read. He is concerned that I not continue beyond the 8 weeks because he doesn’t think that I’ll get enough nutrition for the long haul that I have to go. So, in a couple of weeks, I’ll transition to 5/2. I have about 95 pounds to go! But, I’ve lost 21 (a total of 42.8 from my highest) pounds since 1/10 and 3.25 inches from my waist. I have been very strict with the calories. I figure this is my one chance to shift things dramatically and for the good.
I’ve also been dealing with a bug, secondary infection and a flare up of the autoimmune illnesses. This necessitated antibiotics and higher doses of prednisone and I felt like a beaver wanting to eat the furniture! VERY hard days there. But the motivation of the weight loss kept me going.
After 4 1/2 weeks my blood sugars seem to be steadily in the 80’s down from 112.
AND, i can barely exercise because of an accident injury. So there’s hope for us very sedentary folks. I am hoping that the weight loss will take pressure off of the back and make it easier to heal.
My blood pressure went down after the FIRST week!
I watch both my blood pressure and blood sugar carefully.
Basically, now that i’m well on my way, Dr. Mosley’s book makes more and more sense. In the beginning it was hard to wrap my mind around eating nuts! I’m starting to re-read it for the nuggets. Before, i just wanted the facts and what to do!
I’ll happily live on the Mediterranean diet for life since i find the foods comforting.
Wishing all the very best. The diet works! Even for very complex medical issues. 🙂

Thanks Janet 🙂 The dratted waistline is still several inches too big, so looking forward to doing it properly and with “malice aforethought!” Mind you, doesn’t it cost a fortune! I know it needn’t – but then there’s all those tempting recipes involving crabmeat and coconut flour muffins – how can I resist? When I start working out my own I’ll post them. Cheers, and thanks again for your encouragement – much appreciated.

Further to my upbeat, positive post, what’s going on today???? After 2 weeks of sticking to the diet (mostly) fairly easily, today I have been starving all day. Didn’t sleep well, woke up at 5 really hungry. Had a 2 egg omelette for brekkie, with a small amount of yogurt and blueberries. That should keep me going till lunch, but by 10 o’clock felt really hungry. Thankfully, still not crashing, but gnawing hunger. Had a small snack of humous and celery, then chicken with onion and fennel in a tomato sauce for lunch. By 3 o’clock I could eat a scabby dog. Just had some cream cheese and almond butter with more celery, but already looking forward to evening mealtime. This seems strange after 2 weeks. Any ideas? Could it be the long awaited adjustment to fat burning????

Hm. No sign of my testing kit yet. Sad.

Swallowedanamazon, why are you talking yourself down? You have every right to be chuffed to bits with your weight loss. I bet that’s never happened to you before but you made it happen. Well done you, keep up the good work and pat yourself on the back, you’ve earned it!

Hi Eureka, hope you enjoyed your hols, I have to wait until June for mine.
I definitely won’t let this put me off, in fact I sort of expected it. I normally wouldn’t have dreamed about having pancakes but I had found a recipe on the net for wholemeal chapatis and the author said that she made them for her diabetic husband all the time so I thought, just a bit milk to add but no olive oil so the recipe should be ok.
I love the way folk are coming together to help each other on here, this kind of thing is always easier when you have some support.
I missed the small print on this site that says if you have retinopathy, getting your sugar levels down can make it temporarily worse so I’m hoping that’s all it is.
I really dont want to do 2013 – 2014 all over again

I would be in the same boat as you ( in fact i’ll be on the turbo later ). I’m back in triathlon training and need to balance my training with calorie in take. It will take a few weeks but lets face it, my belly is a decent fuel tank !

I’m lucky that when i eat little I actually feel like i have a decent level of energy.

Weigh in day, lost 9lbs but due to circumstance & availability things were eaten.

However, I’ve learnt I can do 7 days in a row! Yay! So I can do that again & maybe more!

This is me after catastrophising & yes, a bit of a cry about being a failure in case I sound too perky & positive!

Perhaps the 5:2 might suit you better? Concentrate on a generally med-style menu but with no calorie counting for five days and then choose two days when you’re not cycling as much to do the 800 cal fast. A lot depends on why you chose to do the bsd; was it for your blood sugar or weight loss or something else? How can you still meet your goals while still keeping the sport you love and your buddy?

I’m sure there is room in your life for both – in fact I know there is. But perhaps with just a bit of tweaking!

If you need a blood glucose meter – go to http://www.diabetes.co.uk and they are always offering free meters and there test strip prices are very good ( and have low carb recipes!)

Hi Bill1954

I’m back from hols & started proper Monday. 4 lb down 38 to go!
Sorry about your eye problem do hope all improves for you. You are doing so well. Great positive attitude. It’s my eyes that I’m most concerned about.

My mum & dad were both type 2 & had a lot of complications, so I know the down side of diabetes. Am determined to help myself & that’s half the battle. Of course there will be Oops days. BUT it’s what we do afterwards that matters. Got to educate ourselves & the professionals that this can work.

Great support for & from everyone on this site. Hope this spreads to all shores as diabetes pandemic & I don’t feel helpless any more

Keep on keeping on

Eureka

In ‘trust me I’m a Doctor’ (not the latest series) it was found that pasta as stated above raised the blood sugar considerably less than fresh cooked pasta (which spikes very quickly) and because the chilling and recooking changes the carbs into more complex ones it is also a much more gradual increase AND it acts as a fiber so is good in that count as well.

Is it alright to substitute small amounts of pasta into the BSD Med diet??

You are probably right. My cycling buddie has lectured me to stop this stupid diet before I do myself more damage! He is probably right too!

Hi Rhinorob,
I have to confess my maths is terrible but going on what you have said, a thirty five mile bike ride would burn 1400 calories which is 600 more than you are taking in. That sounds like quite a large deficit to me, perhaps more than is good for you on a regular basis?

How often do you do these long rides? What would be your calorie deficit over a week. I’m not an expert but my instinct tells me that maybe you would want to balance your intake out on the days you ride with a couple hundred extra.An intake of 800 cals a day is already pretty low but I would have concerns about a regular intake of minus 600.
Maybe there are some fitness coach type people in the forums who might know more?

Hi Jessica
On your question about adding a salad. I guess the key thing is do you have the calories to spare out of your 800? You may well do for the salad but maybe not for the cheese. However, my feeling would be that if you feel you really need to go over budget a little, then in these early days, do that rather than snap completely. Its worth remembering 800 calories is a very low cal diet so if some days it turns into 900 you are still going to lose weight. Just keep a good diary of what you have eaten – phone photos throughout the day are good memory joggers if you do your diary when the kids are asleep (its amazing how easy it is to forget the little bits we sneak in!). And obviously, don’t let 900 become 1200, etc.
But well done on your first couple of days, stick with it and let us know how you are getting on, particularly what you think of the shakes.

Hi,

I am a regular cyclist, but on day 3 of the diet, I have just been for a 35 mile ride (a normal ride over 3 hours at a gentle pace) but found I had no energy after about an hour or so and had to stop to eat. I understand cycling burns about 40 calories per mile at a gentle pace, so what should I add to the BSD to ensure that I can still ride over the 8 weeks whilst still completing the program?

Way to go Bruce (is that really your name ? It just seems that in comic sketches all Australians are called Bruce or Sheila :O )
Loads of folk on here happy to chat, I’ll look forward to joining in the conversations.
Don’t forget to let us know how you are getting on with the diet

Great to hear Paula 🙂
That’s what these forums are for, we all have off days where everything gets on top of you and nothing seems to be going right
A couple of comments on the forum can act like a virtual hug to make you feel warm and comfy again.

Good morning Auntylil
These forums are great aren’t they? So many positive people with good things happening. Glad you are finding your shopping mojo, I never need much of an excuse to shop. As well as my blood testing kit and the book you recommended, I am investing in a pedometer, a stopwatch and a food processor. Somehow I got to the age of 42 without needing one! I don’t pay a lot for things though, the pedometer only £2.50!
I am absolutely itching to get started after reading about everyone else’s success but I really want to wait until I know what my current blood sugar levels are like. The kit should come today and I can do my test first thing in the morning before having my first bsd brekkie. I tried out the Portobello mushrooms with salmon and poached egg last night but I tried it with raw mushroom which I am a bit better with. But I didn’t finish it. I think I am going to have to make mine own adjustments along the way.
I hope you find your energy levels rising through the day, I’m sure you will. Have a great day and let us know what you buy!

Hi Jessica. My goodness you have your hands full! I’m now three weeks in and have lost 12 lbs. I think the cook in bulk and freeze option is great advice. The cauliflower rice freezes well and it’s v quick if you add veg / pre cooked meat and then microwave. I use the packs of precook chicken available in most supermarkets. Just add herbs or spices to give either Mexican / Indian / Chinese flavour and it is ready in about five minutes. Eggs are another great option. Less than five mins and leave me feeling full for ages. Stick with it flower! It does get easier 🙂

Good post Janet1973 i love a bit of Rye bread.

I found adding a bit more salt to my diet has cut out the headaches, that and drinking plenty of water and Red Bush Tea.
3 days in have lost 8lb. feeling great.

I,m not diabetic thankfully although my dad was. I do however struggle with my weight so I,m doing this to try to finally get a handle on it. My heart goes out to all of you guys.
I,m currently on week 2. Week 1was fine and Imlost 5lbs. Coping with 800 calories and NO alcohol is not fab but achievable. This week though I put 1lb ON between Monday and Tuesday. Did nothing different other than no walking due to the weather. That 1lb has come off this morning but no more, meaning I,ve stuck since Sunday.
I,ve got around 2stones to lose. Has anyone else plateaued so soon ?, I don’t want to become despondent too soon.
Suzie55

Wow Malkhay, brilliant!

The point I forgot to make is that our Dr Mosley has read all this research, studies and commentary and much of what he writes and says is based on it in part.

Oily fish I find a good hunger queller like eggs. A delicious dip can be made from sardines (canned) or fresh mackerel (grilled first), mixed in a food processor with cream cheese, a hard boiled egg, black pepper and lemon juice, topped with chopped parsley. Work the cals from the quantities you use to make it and then eat a measured portion with salad and green beans. Others not on the diet could have it with toast, so it’s one to share.

Well done you for embarking on this and having those two boys – you’ll have bags more energy to keep up with them because of what you’re doing. I can’t give you solutions because I’m just starting out myself, but I wonder if you could have someone take the boys off your hands for a few hours every so often so you could bulk cook some of the meals for freezing. I made the veg curry and cauliflower rice last night, which is for three, so I froze two helpings. I’m having some headaches too and telling myself they’re good ones rather than the ones I had for eating and drinking the wrong stuff.

Gateofheaven, you clearly have a doctor who has been reading the research and commentary of the last 20 years. I bought Gary Taubes’ book “Why we get Fat, and what we can do about it”, all about the action of insulin in the system, beyond just its transport of sugars out of the blood. Dr David Ludwig has lots to say on this and also Dr Michael Eades. You will get lots of discussion from them by googling the names without buying their books, though the books are really good. The main point besides all the discussion of insulin and other enzymes is that higher saturated fats and avoidance of processed oils are much healthier and have a better effect on weight loss and blood sugars over time than low fat. Lowering fat will take the weight off but because the body needs it you will feel more hungry and the tendency is to go to high carb foods for a quick hit. These then put the weight back on, causing insulin resistance in most but not all people by fuelling the over production of insulin. So as Gateofheaven says, have some fat even if it raises the calories.

I use my own chilli recipe, i’ve used it for years and for this the only changes i’ve made are removing baby potatos and replacing honey with a low cal sweetner.

I’ll glady share if you want ?

Oh and i use a slow cooker ( cooked for 12 hrs, i made a batch last night that works out at 346 cal per portion )