Latest forum posts

  • posted by  GettingSerious on Examples of meal-replacement diet shakes
    on in Fast 800
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    Starting a new thread to hopefully keep it narrowly focused on the subject: simple indications or examples of meal replacement diet shakes for the BSD (600+200 kcal)

    First, thanks Dr. Mosley for this excellent book! I received it a few days ago.

    I’m starting my 8 week BSD (the “800 kcal” variant, not the “5:2” one) on Monday 01/02.

    On pages 128/129 you say the last thing before beginning is to choose between MR diet shakes (600 kcal, to be supplemented with 200 kcal of non-starchy vegetables) or real food.
    I’ll go with the shakes for various reasons, including: convenience, that I’ve never tried any, and that’s what the original Dr. Taylor’s study used. You also report an excellent success story with them at page 59 (the only other reference in the index). After a few weeks maybe, as you suggest, I’ll change to the real food with the book’s recipes for the entire meals and not just for the 200 kcal vegetables integration.

    The problem is, I have no idea what to choose, and most importantly how to ensure they’ll provide me all the required nutrients in the right amounts for their 600 kcal: in other words, the same that the real food recipes in the book would provide.

    There’s no indication of any kind in the book or in this site (where you do indicate, however, other products). I’m not asking for a recommendation or endorsement of any specific product of course, just some examples or at least the composition (proteins, vitamins, carbohydrates (!), other nutrients: types and quantities) we should generally be aiming for.

    A quick search in a shop was terribly confusing: unclear what some things are for, some woman-specific products (while the entire book and all the recipes make no such distinction, correctly I think), wildly varying compositions (including up to 10% carbohydrates in some)…
    A famous retailer has exactly 8 products on its website that qualify as MR diet shakes: 4 PHD ones “for woman”, 4 Forza ones non-gender orientated. If the recipes are not “qualified”, since what matters are the calories and nutrients, so the shakes also shouldn’t need to be.

    We’re left in a right pickle by an otherwise excellent book on this aspect, can you please help?

    Just 3 or 4 examples (as done for the glucose monitors on this same site, for instance), or a reference to the exact products used by Dr. Taylor’s study, or equivalent ones, would all be extremely helpful.

  • I plateaued for 4 days. Decided to carefully examine everything I was eating. 2 of my medications had artificial and sugar sweeteners in them, so i changed to other forms. So did my creamer. I also cut out dairy, although i loathed to do it, because it was not completely agreeing with me (there is some research out there that indicates that foods we are allergic to may cause havoc on the digestive track). I measured out a “drizzle” of oil and found that i was under-reporting it. At first I used the calories on packages to guide me, but once i actually started weighing the items, I found that the packages under reported calories (hmmm). I do weigh the veggies because i like a lot of them – in omelets and salads; they were adding up, although Dr. Mosley’s concern that we get more veggies in and not weigh them is good advice for most. Once I made those changes, the weight loss started again. Drinking water through out the day seems key to me. I cannot exercise yet due to a back injury, but can now do some simple resistance movements when sitting on the couch. I’m sure that once exercise is started again, there will be even greater weight loss. Day 13 is showing 17 pounds lost (9.2 the first week) and 2 1/2 inches of the waist (I started out at 240.4 lbs – so i’m a big girl, lol). Sticking with the program despite the plateau truly was beneficial. My blood sugars are finally coming down slightly.

  • posted by  FloraDora on Just getting started.
    on in Welcome to the BSD
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    That diet sounds OK to me. The fruit should be without sugar or syrup of course – berries are best – strawberries, blueberries, raspberries or cherries. The yoghurt should be full fat greek natural yoghurt. The devil is in the detail! Eggs and salmon sound fine, steak is ok and dont stint on the green leaf salad, but make sure the dressing is sugar free. Another handy ‘hotel’ type dish would be omelette. I dont count calories – just try to stick the spirit of the recipes in the book, its working for me.

  • posted by  Bordercol on Vegetables
    on in Fast 800
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    Very interested in Michael’s comment regarding gut bacteria, having watched the recent Trust Me and then done some further reading on the subject.
    Any chance of a prebiotic soup recipe that would give the maximum benefit to gut bacteria within a 200 calorie portion?
    Also, could you clarify whether the bacteria toward the end of the system still benefit if prebiotic vegetables such as Jerusalem artichokes, chicory, asparagus stems , onions have been both cooked and then puréed in soup? Maybe it’s better just to chomp down a bit of raw chicory every day? If so, how much?

  • posted by  Laska on Strategies for weekends
    on in Welcome to the BSD
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    In the end , after such a good first week , last night I found I didnt even want a glass of wine, so im not planning on one this eveing. either. Went for Dr Ms recommendation for fizzy water, ice and lemon .. looked like gin and tonic, !

    I was 5 lbs down this morning after only 4 days , that’s motivation enought to carry me through the rest of the weekend I think…

  • posted by  Bordercol on Move more and get fit
    on in Fast Exercise
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    Thanks Paulclare.
    I don’t really want to be tied to a website. I would like something that monitors all NEAT and perhaps changes colour so that I can check toward the end of the day to see if I have done enough, and then add in some activity if needed. Simple really, nothing complicated.
    The Garmin might be a possibility, I hadn’t thought of monitoring via heart rate, but would that depend upon hitting certain levels of exertion? I mainly want to keep a progress check on all the activity all day , most of which will not be raising heart rate significantly or for any length of time.

  • posted by  Andyroo on Just getting started.
    on in Welcome to the BSD
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    Just wondering, is there anyone out there who could give advice on the meals I eat whilst I am in hotels. I used to have a small bowl of fruit with two table spoon sized scoops of natural yogurt, and for dinner I always had a chicken creaser salad, since reading the book I started to have a small plate of scrambled eggs and salmon for breakfast and in the evening I had sirloin steak(200g) and a small salad with a yogurt dressing, if I feel peckish at lunch time I may have a small bowl of soup normally watery soup and a small bowl of salad, when I say small about the size of a salad side order drizzled with olive oil.
    can anyone out there say whether this is a good diet to have or not and what kind of calories would I be having, as there is no way of telling in the hotel and I am only just a beginner when it come to these sort of things.
    Any help would be very helpful thanks.

  • posted by  Andyroo on Just getting started.
    on in Welcome to the BSD
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    Thanks for the tips, i will start on the slim fast shakes, only till i can get into some sort of routine but live in hotels monday to friday will be tricky.
    Thanks for the help

  • posted by  FloraDora on Astounded
    on in Fast 800
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    Just completed my first week, and I am astounded with the results.

    Diagnosed as a T2 diabetic in September 2015, I have been following a low carb diet and had already reduced my weight, and my blood sugar readings. (I test regularly with a meter). My blood sugars had reduced considerably from the initial reading of 29, but were not low as I wanted, and there were still plenty of peaks.

    Since swapping to the 8-week diet plan my blood sugars have dropped further and really steadied. They are now consistently in the 6’s, and my early morning fasting readings have come down (having remained stubbornly high).

    The food is delicious – have enjoyed the Sardine Dip, Chicken on white bean mash, Spicy Bean Burgers, Pea and Spinach Omelette, Portobello ‘Toast’, No Carb Ploughmans. Cant wait to try the Skinny Kedgeree and the Courgetti Prawns. Veg curry for my husband tonight while I enjoy a steak and salad. What’s not to enjoy!

    Weight loss has continued. I take two Metformin a day, but am now wondering if the day will come when I can stop and manage with diet only. That would be wonderful!

  • So day 13 ( my lucky number!) Fasting BSG now 5.2 this morning ( started at 9.9 on day 1) RESULT ! Over the moon! this diet works.
    Sticking to 800 cals religiously, changing my foods about so my body doesn’t get used to them, weighing everything, but haven’t lost anything for 6 days now, disappointing but not the main reason for the diet ( at least the dr won’t be able to say you are obese, have high cholesterol and are diabetic though lol two out of 3 ain’t bad in 2 weeks lol
    If anyone could help with reasons why the weight is stalling I’d be super greatful as would welcome a bit of encouragement at this point. Here’s hoping

  • posted by  Maggs on Vegetarian
    on in Welcome to the BSD
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    I have just read the book and am getting organized to start. I have been checking out the recipes, but I am a vegetarian so was wondering about things I can substitute for the meat in some of the recipes. I don’t really “do” fake meat and am not sure how I will affect the calorie count if I start messing about too much. Any advice please

  • posted by  Fredforest on Exercise and calories
    on in Welcome to the BSD
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    According to my Fitbit you burn over 800 calories by living. This is a rapid weight loss diet so you need to do something to shed the visceral fat.

    So far with moderate exercise, I have arthritis in my knees and hip which makes me reliant on pain killers some days, I have managed to lose a fair bit of weight.

    Some days I feel full on 600 cals too and I have not yet collapsed 🙂

  • posted by  Fredforest on Diet Sodas – Yes or No?
    on in Welcome to the BSD
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    My understanding is that diet drinks trigger the body to think it has sugar. It was featured on one of the trust me I’m a doctor programmes.

    You are better off having a small glass of red.

  • posted by  KayGee on Recipe Query – Pepper with Jewelled feta
    on in Welcome to the BSD
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    NHS
    website calorie counter states 104 calories.. I made this this week and used left over pomegranate from the aubergine and lamb meal. There were a lot of seeds but I’d never eaten pomegranate before so not sure what “normal” amount would be.

  • posted by  Dunnoruby on Just getting started.
    on in Welcome to the BSD
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    I am on my first day and I have used slim fast shakes. To get started I know I will find it easier if I don’t have to weight and count everything. I have had 2 shakes and a lunch of chicken and veg

  • posted by  Zandranna on Just getting started.
    on in Welcome to the BSD
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    I keep a tub of Slimfast shake in the cupboard for times when I have to leave the house at lunch time and dont have time to prepare and eat anything. I can quickly mix that up and drink it. I have also had the odd shake for breakfast as well.

    It does seem as if some people also find it easier to have shakes for breakfast and lunch and have one main meal in the evening.

  • posted by  captainlynne on Am l too old to use the BSD?
    on in Welcome to the BSD
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    Hi. I’m 65, Type 2 for 6 years, diet controlled. I’ve been following the BSD for six weeks tomorrow, losing 22 pounds, my fasting blood sugars have gone from 10.9 to normally in the 5s with the odd one in the 6s. Previously I could rarely get it below 7. I’ve lost a good dress size, with 6 inches off my waist. Saw the diabetes nurse today and my previously high BP (on 2 medications) is now low! Looking to come off the meds 😊. I’m keeping careful records of what I eat, calories, fasting blood sugar and blood sugar at bedtime. Also noting weight, BMI (down from 40.9 to 36.9), and measurements. That’s the control freak side of me – but it helps show reason for any odd result, and keeps me going. We’re not too old. I feel so much better, joints aches less, persistent cough has gone, thinking more clearly 😃

  • posted by  Ausmike on Strategies for weekends
    on in Welcome to the BSD
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    I had the boys around for beers last night. Normally a few beers, bourbons or wines & the food is anything but healthy. It’s my regular weekly downfall in diet plans. Last night I set my food apart & calculated I could have 2 shots of bourbon & I told the guys why I was doing this. Next Friday I’ll take my own food to one of the other guys places. I find if I have more than a couple of drinks my willpower goes out the door.

  • posted by  Andyroo on Just getting started.
    on in Welcome to the BSD
    permalink

    I probably should have mentioned I work away from home Monday to Friday and stop in hotels during the week. If I was to start on the shakes I would able to take these with me and have them in my room. Weekends does not present a problem as I can sort the menus out but during the week is more difficult

  • posted by  Bexicle1979 on Starting out.
    on in Fast 800
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    I am starting the plan on Monday, question I have is, can my two year old son eat the food I am making for myself?

  • posted by  happysheryl on I Received My Book Yesterday!
    on in Welcome to the BSD
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    I received my book yesterday, straight from amazon u.k. to California. I paid the extra for 2 day shipping, and let me tell you, it is worth every penny.

    I can’t put this book down. You know how some medical information/diet books are so dry and boring you can pull your hair out of your head? Not this one. This is written in such a user-friendly manner with such great inspiring stories, I can’t say enough about it. For anyone interested, the “diet” guidelines are what I was hoping for. No math (aside from the 800 calories), no counting carbs, just guidelines about what to eat for the best low glycemic value. I am personally doing 5:2 to start with, with low carb on the remaining days. If need be, I’ll stick in a third fasting day as time goes on. I salute everyone who went straight to the 8 week thing, but 8 weeks of 800 calories just scares me right now. I am pre-diabetic. Perhaps if I was thrown into full-blown type 2, I’d feel differently.

    Anyway, just a heads up for anyone on the fence about this book. It is definitely worth it. Have a great day everyone!

  • posted by  Laska on Strategies for weekends
    on in Welcome to the BSD
    permalink

    Hi , its my first weekend doing the BSD, 800 a day. so far I’m pleased with my 4lb loss in the first 4 days, so dont want to blow it,

    However everyone will be around, wine will be drunk, and ill be cooking … I have made skinny chilli for tonight , (which the others will have with bread ).

    I do want to do this , and although I can do it easily when i’m on my own ( as i am most of the week )but also have a bit of a life when family are around at weekend , Wine is my downfall, everytime, followed by cheese.

    Ii was thinking of perhaps doing a sort of 5:2 fast , but making it 1:6.., i.e 6 days at 800 then I have Saturdays when i can have a glass of wine and maybe some cheese.. Im ok not eating bread or other starchy carbs..

    Im not diabetic, or probably not even pre diabetic, but am about 2 stone heavier than i’d like to be and I do want to get this tummy wodge off..

    Is this just wimping out after only 3 days?

    I’d love to know your strategy for keeping on track at the weekend..

  • posted by  Cookiemonsta on Ingredients and shopping
    on in Welcome to the BSD
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    I agree with you. I spent over £100 on bits and bobs for the diet on Monday and I’ve had to eat similar meals on consecutive days in order to use them up. I haven’t stuck rigidly to the meal plans in the book but I think they give us a general idea of what changes we need to make to our diets. I intend to use the recipe ideas as a guide and adapt them according to my lifestyle and budget. I was brought up on very traditional fare and whilst I do enjoy salads and vegetables I am beginning to feel like I’m morphing into a rabbit!
    I don’t have diabetes nor am I pre-diabetic but I am very keen to make changes to my diet. I haven’t found this week particularly easy, despite the fact I was already sticking to around 1000 cals/day before I embarked on it. I feel quite tired and grumpy and I have been craving chocolate (I’ve allowed myself some small pieces occasionally) but I am determined not to cheat and to stick it out.
    Good luck. I had the Harissa Chicken as well this week and whilst I didn’t love it, it was ok. My daughter really liked it so it was what I call a success!

  • posted by  Jackie on Just getting started.
    on in Welcome to the BSD
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    Hi, Andy
    I don’t think you have to start with low cal shakes. I am on day 5 and just went straight into week 1 recipes, which I have found delicious.
    Good luck, Jackie

  • I had this for breakfast this morning and it was completely delicious. However, I do not understand how raisins and apple juice can feature in the BSD as both (especially the raisins) contain large amounts of sugar? Why would you include these at all, Michael? Is there a scientific reason for these ingredients assisting with weight loss/evening out blood/sugar levels?

  • posted by  Bill1954 on Diet Sodas – Yes or No?
    on in Welcome to the BSD
    permalink

    My partner is diabetic too and the only thing she ever drinks is Diet Coke. She told the diabetes clinic and they said it was ok. I suppose it’s all down to the individual, if your sugar readings go up after drinking it, find something else. As with all diets, this is a general guide, everyone will react to it in their own way.

  • posted by  Vicky on Hi advice please
    on in Welcome to the BSD
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    Thanks for the reply, Natalie what has your weight loss been ? I weigh myself everyday but it was more today than yesterday , I am on day 5 today ,mans I did 250 calls worth of exercise last night to try and compensate. 😬

  • posted by  Andyroo on Just getting started.
    on in Welcome to the BSD
    permalink

    Hello there, I am just starting out on this diet as I feel I could be in the range of pre diabetic, My waist measurements are more than what they should be however I am 13 stone 2 pounds so not really over weight for my height of 6 feet tall.
    I feel I ought to do something before it gets to a point I have to do something, like they say prevention is better than cure.
    Anyway my question is this, in the book it tells that you can go through this diet on low calorie shakes or use them to start with, I would like to use these shakes to start my diet until I have accustomed myself to a routine. Can anyone out there give me a clue as to what types of shakes I should use or what shakes are recommended as I am not a person who has been on a diet before and it is all new to me.
    Thanks for any help and advice that you may give.

  • posted by  Paul C (BSD Admin) on Hi advice please
    on in Welcome to the BSD
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    It won’t undo the other good work you’re doing but yes, as Ausmike rightly says – don’t let it become a habit. Consistency is the key, not constant perfection!

  • posted by  Paul C (BSD Admin) on Move more and get fit
    on in Fast Exercise
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    The GRUVE does seem to be the only NEAT specific activity monitor but yes, it doesn’t seem to have really made its way to the UK just yet. Most of the support seems to be in the form of the connected website so it may be worth getting one – the website shouldn’t be location specific.

    Another alternative may be to use something like the Garmin vivofit HR which makes a bigger deal of heart rate and uses that for monitoring as well as steps. It won’t be ideal but may fit the bill well enough.

  • posted by  Paul C (BSD Admin) on 800 and exercise
    on in Fast Exercise
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    Listen to your body – you will understand how you feel better than anyone. The short-term 800 cals plan may have an effect on your energy levels initially but you will adjust pretty quickly. Those sorts of classes 5 days a week are pretty high intensity so you may feel that you need to cut it back for a short time.

    If you do have to make a slight change initially… once you are on the BSD 5:2 or BSD Way of Life, I’m sure you will be able to train as normal again.

  • posted by  Floraellen on Diet Sodas – Yes or No?
    on in Welcome to the BSD
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    Watched a study on bbc which showed that the sacharine in products can actually higher the blood sugar. Just for interest Stavia a sweetener derived from plants doesn’t. In would be as well to see if anymore studies have been done. It would be shame if you are doing well to spoil it just with a fizzy drink. Perhaps make your own cocktails with fruit and fizzy water. Cant wait to read them so l can try.

  • posted by  jmjski on Diet Sodas – Yes or No?
    on in Welcome to the BSD
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    I’ve just finished day 5 and it has all been going well so far. I have only been drinking water or tea but it’s Friday night and I would like to have a diet lemonade soda as my “cocktail” I have read various reports that people who drink diet drinks still have raised blood sugar levels despite them being sugar free and I don’t want to spoil all of the hard work I have done by messing with my sugar levels. So are there actual medical studies that can prove or disprove the effect of diet soda?

  • posted by  Clare (BSD Admin) on Am l too old to use the BSD?
    on in Welcome to the BSD
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    Hi Gateofheaven – Great to hear that you are doing well on the diet that your GP is supporting you. Most GPs are usually delighted when patients are proactive about their health. It’s helpful too that you are monitoring your BP and blood sugars.

    Natalie you are right, if Michael and I are representative, doctors get little or no training in nutrition in our case (we met in medical school before we married).
    Anyway, good luck to all of you and hope you find the right approach for you.

  • Yes, ate them for years as advised by the diabetic nurse, DESMONDS, general health advice, etc. I had my suspicions, as I was always starving two hours later on porridge, but go all day on an omelette. They spike my blood sugar, as I found out when I started comprehensive testing (against the nurses advice) so gave them up for the time being. Uncooked oats like muesli, or Nairn’s type oat biscuits were much better for me.Testing, although expensive, is the way to go, I think. Everyone is different.

  • posted by  gateofheaven on Vegetables
    on in Fast 800
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    For the heck of it, I weighed the low-carb veggies I was eating and they added up to 50 plus calories a day! I guess for me, i need to keep track of those cuties, 🙂 .