Category Archives: Diet

The 5:2 Blood Sugar Diet – Week 3

Welcome to my journey on the 5:2 Blood Sugar Diet, week 3. Prior to starting the 5:2 BSD Diet, I completed the 8 week Blood Sugar Diet on the 10th September 2016, which allows 800 calories a day for 8 weeks. The diet is genius as it has the capability to reverse type 2 diabetes and or lower blood sugar levels, lower blood pressure and lose a lot of weight in 8 weeks.

To recap my 8 week journey on the 8 week Blood Sugar Diet, Click HERE.

So what is the 5:2 Blood Sugar Diet? Well, it is the same Mediterranean style diet as the 8 week Blood Sugar Diet, but no calorie counting for 5 days, and 2 days at 800 calories.

I am still enjoying the same delicious breakfast, egg on hi-lo bread. The bread is from Sainsburys and is high in protein and only 5g of carbs per slice. I am using real butter on the toast. To create the perfect egg on toast, I am using my beloved Andrew James Egg Boiler. Link at the end of the post. I love starting the day this way!

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To recap, on the 8 week blood sugar diet results, I lost 2st 4lbs, dropped my blood sugar levels to normal, reduced by blood pressure to normal, lost 3 inches off my neck and 4.5 inches off my waist.

So my journey has moved to the 5:2 Blood Sugar Diet plan. This is the results from week 3. My plan is now to try and lose 7 stone, bringing my total weight loss when I reach my goal at 9 stone weight loss, or 45% off my start weight. Wish my luck!

So how did week 3 go? Well my blood sugar and pressure levels are still normal. Sadly, I gained 1 lb in weight, (I weigh now 19st 6.5lbs), although my neck and waist stayed the same this week. So now I have lost 3.5 inches off my neck and 5 inches off my waist. My diet slipped a little on a few days this week due to work taking me out of my normal routine.

If you have any questions or tips, do leave a comment.

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

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The 5:2 Blood Sugar Diet – Week 2

Welcome to my journey on the 5:2 Blood Sugar Diet, week 2. Prior to starting the 5:2 BSD Diet, I completed the 8 week Blood Sugar Diet on the 10th September 2016, which allows 800 calories a day for 8 weeks. The diet is genius as it has the capability to reverse type 2 diabetes and or lower blood sugar levels, lower blood pressure and lose a lot of weight in 8 weeks.

To recap my 8 week journey on the 8 week Blood Sugar Diet, Click HERE.

So what is the 5:2 Blood Sugar Diet? Well, it is the same Mediterranean style diet as the 8 week Blood Sugar Diet, but no calorie counting for 5 days, and 2 days at 800 calories.

I am still enjoying the same delicious breakfast, egg on hi-lo bread. The bread is from Sainsburys and is high in protein and only 5g of carbs per slice. I am using real butter on the toast. To create the perfect egg on toast, I am using my beloved Andrew James Egg Boiler. Link at the end of the post. I love starting the day this way!

wp-1472280231381.jpg

To recap, on the 8 week blood sugar diet results, I lost 2st 4lbs, dropped my blood sugar levels to normal, reduced by blood pressure to normal, lost 3 inches off my neck and 4.5 inches off my waist.

So my journey has moved to the 5:2 Blood Sugar Diet plan. This is the results from week 2. My plan is now to try and lose 7 stone, bringing my total weight loss when I reach my goal at 9 stone weight loss, or 45% off my start weight. Wish my luck!

So how did week 1 go? Well my blood sugar and pressure levels are still normal. I lost 1/2 lbs in weight, (I weigh now 19st 5.5lbs), my neck and waist stayed the same this week. So now I have lost 3.5 inches off my neck and 5 inches off my waist.

If you have any questions or tips, do leave a comment.

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

The 5:2 Blood Sugar Diet – Week 1

Welcome to the next part of my journey. I completed the 8 week Blood Sugar Diet which allows 800 calories a day for 8 weeks. The diet is genius as it has the capability to reverse type 2 diabetes and or lower blood sugar levels, lower blood pressure and lose a lot of weight in 8 weeks.

To recap my 8 week journey on the 8 week Blood Sugar Diet, Click HERE.

So what is the 5:2 Blood Sugar Diet? Well, it is the same Mediterranean style diet, but no calorie counting for 5 days, and 2 days at 800 calories.

I am still enjoying the same delicious breakfast, egg on hi-lo bread. The bread is from Sainsburys and is high in protein and only 5g of carbs per slice. I am using real butter on the toast. To create the perfect egg on toast, I am using my beloved Andrew James Egg Boiler. Link at the end of the post.

wp-1472280231381.jpg

To recap, on the 8 week blood sugar diet, I lost 2st 4lbs, dropped my blood sugar levels to normal, reduced by blood pressure to normal, lost 3 inches off my neck and 4.5 inches off my waist.

So my journey has moved to the 5:2 Blood Sugar Diet plan. I will now try and lose 7 stone, bringing my total weight loss when I reach my goal at 9 stone weight loss, or 45% off my start weight. Wish my luck!

So how did week 1 go? Well my blood sugar and pressure levels are still normal. I lost 1 lbs in weight, (I weigh now 19st 6lbs), 0.5 inches of my neck and waist. So now I have lost 3.5 inches off my neck and 5 inches off my waist.

If you have any questions or tips, do leave a comment.

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

The 8 week Blood Sugar Diet – Just 800 calories a day – Week 8 – The Before & After Photos & What’s Next?

On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 8 on Saturday 10th September 2016. At week 8, I now move to the 5:2 Blood Sugar Diet. This is 5 days no calorie counting but still Mediterranean style food and then any 2 days at 800 calories.

After 8 weeks I am a new person already. See results further down. I look so different from the start just 8 weeks ago. Has it been easy? Yes and no. Some days it was really hard to focus on the job at hand, and other days it was a breeze. But ultimately I have done it, I ate 800 calories a day for 8 weeks.

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The bottom left shot is me before I started the 8 week blood sugar diet. And the other two are my new frame and size after completing the 8 week blood sugar diet. The top left shot highlights how loose my t-shirt is which 8 weeks ago would have been stretched to the limit.

Just to re-iterate there is no secret to this diet. 800 calories may seem low, but remember it is only for a short time. You must think positive and be in the right frame of mind. Phrase the journey in your head as it is only “8 weeks of my life” and “this is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.” Make sure you have plenty of support. And really important, plan like hell your meals for the next week(s) along with all the ingredients you need and make sure each day has the correct balance of nutrition needed.

My breakfasts over the 8 weeks started as a healthy shake and then I moved to egg on low carb toast. I used my Andrew James Egg boiler to make perfect eggs every morning.

wp-1472280231381.jpg

I still have soup for lunch, and they always taste great due to my Andrew James soup maker.

wp-1471008787351.jpg

If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks again for all the positive feedback received during the 8 weeks. And for those who said it was impossible to do, I have this to say. “You were wrong”.

I cannot believe how many Type 2 diabetic people I have met who have reversed their condition because of this diet or reduced high blood sugars and or lost a lot of weight too.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are all the photos I took of all my meals. Look good don’t they!

So how did week 8 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 10th September 2016.

Here we go – 

– Weight – lost 1 lbs this weekOverall weight loss – 2 stone 4lbs. In just 8 weeks I have lost over 2 stone. . Start weight was 21st 10lbs, current weight 19st 6lbs.

– Waist – Overall in 7 weeks I have lost 4.5 inches.

– Neck – Lost 3 inches overall since start of plan

– Blood Sugar levels – Continued to read at normal levels.

– Blood Pressure – My blood pressure is normal again. My pulse is normal

– Body Water Percentage – now increased by 1.5% since the start of the diet.

As a consequence, my BMI and body fat has also dropped.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So now my journey moves to the 5:2 Blood Sugar Diet plan. I will now try and lose 7 stone. Wish my luck!

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Just 800 calories a day – Week 7 – Plateauing

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 7 on Saturday 3rd September 2016. At week 7, I now have one more week left on this plan before I moved to the 5:2 Blood Sugar Diet. This is 5 days no calorie counting but still Mediterranean style food and then any 2 days at 800 calories.

The lows. After last weeks historic milestones, this week I recorded no change. Everything plateaued.

The highs. After 7 weeks I have still achieved huge weight loss and body transformation into smaller sized clothes. I now have just one last week left on the 8 week plan and I am looking forward to the 5:2 version.

Just to re-iterate there is no secret to this diet. 800 calories may seem low, but remember it is only for a short time. You must think positive and be in the right frame of mind. Phrase the journey in your head as it is only “8 weeks of my life” and “this is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.” Make sure you have plenty of support. And really important, plan like hell your meals for the next week(s) along with all the ingredients you need and make sure each day has the correct balance of nutrition needed.

I just cannot tell you how delicious having steamed egg on toast is for breakfast. I am now having a steamed egg (same as poached) on low carb toast. See below. My Andrew James Egg Boiler makes light work of cooking the eggs to perfection every morning. The bread used is called Hi-Lo from Sainsburys. It is high in protein and only 5g of carbs per slice. It is great with an egg due to its thickness which absorbs the egg.

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I still have soup for lunch, and they always taste great due to my fantastic Andrew James soup maker.

wp-1471008787351.jpg

I am also taking selfies along the way which I will reveal the final before and after at 8 weeks. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks again for all the positive feedback received. All your support is really helping me keep to the plan. The Blood Sugar Diet is genius. I cannot believe how many Type 2 diabetic people I have met who have reversed their condition because of this diet.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals from this week. A lot of these are all from the Blood Sugar Diet book. Don’t forget to check out Result Weeks 1 – 6 which have more food photos πŸ™‚

So how did week 7 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 3rd September 2016, exactly seven weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 0 lbs this weekOverall weight loss – 2 stone 3lbs. In just 7 weeks I have lost over 2 stone. . Start weight was 21st 10lbs, current weight 19st 7lbs.

– Waist – Overall in 7 weeks I have lost 4 inches.

– Neck – 2.5 inches overall since start of plan

– Blood Sugar levels – Continued to read at normal levels. That’s 5 weeks in a row now.

– Blood Pressure – My blood pressure is normal again. My pulse is normal

– Body Water Percentage – now increased by 1.5% since the start of the diet.

As a consequence, my BMI and body fat has also dropped again.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the last week, before I move to the 5:2 Blood Sugar Diet plan.

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Just 800 calories a day – Week 6 – The Magic Number

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 6 on Saturday 27th August 2016. At week 6, I achieved two major milestones.

The lows. After I stayed the same weight wise at week 5, I was determined to focus and keep my food and water intake exactly as described in the Blood Sugar Book Diet Book. It was a tough week as I did feel some hunger pangs on an off throughout the day. These do subside within 10-15 mins though.

The highs. See the results below. Let me give you one figure. At 6 weeks I have now lost 2st 3lbs. This week I broke through the 2 stone weight loss barrier. This also means I have lost just over 10% of my starting weight as well.

Just to re-iterate there is no secret to this diet. 800 calories may seem low, but remember it is only for a short time. You must think positive and be in the right frame of mind. Phrase the journey in your head as it is only “8 weeks of my life” and “this is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.” Make sure you have plenty of support. And really important, plan like hell your meals for the next week(s) along with all the ingredients you need and make sure each day has the correct balance of nutrition needed.

I have now stopped having my healthy home made shake for breakfast, as of Saturday 27th August. I am now having a steamed egg (same as poached) on low carb toast. See below.

wp-1472280231381.jpg

I still have soup for lunch, and they always taste great due to my fantastic Andrew James soup maker.

wp-1471008787351.jpg

I am also taking selfies along the way which I will reveal the final before and after at 8 weeks. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks again for all the positive feedback received. All your support is really helping me keep to the plan. The Blood Sugar Diet is genius. I cannot believe how many Type 2 diabetic people I have met who have reversed their condition because of this diet.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals from this week. A lot of these are all from the Blood Sugar Diet book. Don’t forget to check out Result Weeks 1 – 5 which have more food photos πŸ™‚

So how did week 6 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 27th August 2016, exactly six weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 6 lbs this weekOverall weight loss – 2 stone 3lbs. In just 6 weeks I have lost over 2 stone. . Start weight was 21st 10lbs, current weight 19st 7lbs.

– Waist – Overall in 6 weeks I have lost 4 inches. I now need to buy a new belt for my trousers.

– Neck – 2.5 inches overall since start of plan

– Blood Sugar levels – Continued to read at normal levels. That’s 4 weeks in a row now.

– Blood Pressure – My blood pressure is normal for the first time this week. My pulse is normal

– Body Water Percentage – now increased by 1.5% since the start of the diet.

As a consequence, my BMI and body fat has also dropped again.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the next 2 weeks.

Useful Links (Amazon)

The 8 Week Blood Sugar Book – by Dr M Mosley
The 8 Week Blood Sugar Diet Recipe Book
The Essential Blood Sugar Diet Recipe Book
Fast Exercise – Dr M Mosley
Andrew James Soup Maker – 7 in 1 – soups, smoothies, ice crusher and more
Andrew James Egg Boiler (I use this for my eggs, see photo at top)
FitBit Trackers
A wide choice of digital weighing scales

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Just 800 calories a day – Week 5 – Disaster Strikes

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 5 on Saturday 20th August 2016. Week 5 disaster struck, although overall there was some light at the end of the tunnel.

The lows. My work routine was tough this week, pulling me out of my normal routine and not being able to have my home made soups with me. I also made a few mistakes on the calories/carbs calculations meaning I was higher than expected on a few days. This has meant my weight has stayed the same this week.

The highs. Despite being static in my weight on the scales this week, I mustn’t try and forget that my overall well being is so much better than 5 weeks ago and that I have still lost loads of weight and more. I did lose half an inch off my waist this week, so sometimes the scales may not change, but your physical measurements do, hence why it is important to measure everything as below.

If you are reading my diet blog for the first time, my secret for living on 800 calories a day is to think positive. Phrase the journey in your head as it is only “8 weeks of my life” and “this is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.” Make sure you have plenty of support. And really important, plan like hell your meals for the next week(s) along with all the ingredients you need and make sure each day has the correct balance of nutrition needed. I have learnt a lot about the meals and now have mapped out every day for all the weeks remaining.

My breakfasts on work days are simply a healthy shake from one of the menus in the Blood Sugar Diet book using an Andrew James soup maker. (More info and Amazon link on the Andrew James Soup maker –  Click HERE. ) Apart from incredible soups that I create for my lunch, it also does shakes which makes light work of creating a superb shake each morning. The shake is made from Fage Full Fat Greek Yoghurt, Green Tea, Blueberries (sometimes I use raspberries or blackberries) and flax seeds. It may sound boring having the same breakfast and lunch, but I need simplicity during workdays.

However, this week I was away from home due to work and was not able to make my soups. I now realise I need a spare thermos for days like this so that I can save a meal and reheat in a mug if necessary.

To keep my body going to the loo properly, I am drinking 3 litres of water a day but obviously drinking that amount of water has side effects of needing to pee a lot. I also find if I can plan my day’s calories correctly to include a small banana, this helps with the other aspects.

Just as a reminder to help me make this diet work, I am using various gadgets to help me record and monitor accurately my progress. I am also taking selfies along the way which I will reveal the final before and after at 8 weeks. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks again for all the positive feedback received. All your support is really helping me keep to the plan. Every week more of you get in touch which is fantastic. I have spoken to many people who have reversed their Type 2 diabetes, which is incredible, lost lots of weight, feel healthier or who have just lowered their high blood sugar levels. I don’t have type 2, but my blood sugar levels were very high and close to being pre diabetic and my weight was too high.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals from this week, from lunch, breakfast and dinner. These are all from the Blood Sugar Diet book and or slightly adapted from the original menus by me. What amazes me is the fact that full fat items are used in this diet. The full fat helps keeping you feel full and is healthy. Who’d have thought that! Click on any photo to open the gallery to see photo in a larger size. Don’t forget to check out Result Week 1 to 4 Posts which have more food photos πŸ™‚ The dish at the top of the page is falafels and salad with beans.

So how did week 4 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 20th August, exactly five weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 0 lbs this weekOverall weight loss – 1 stone 11lbs. I am only 3lbs away from losing 2 stone in just 4 weeks!!. Start weight was 21st 10lbs, current weight 19st 13lbs.

– Waist – lost 0.5 inch this week. Overall 4 inches loss on my waist. My overall body shape looks a lot slimmer.

– Neck – Neck stayed the same this week. 2.5 inches overall since start of plan

– Blood Sugar levels – Continued to read at normal levels. That’s 3 weeks in a row now.

– Blood Pressure – My blood pressure is now just a fraction above the normal healthy range. My pulse is normal

– Body Water Percentage – now increased by 1.4% since the start of the diet.

As a consequence, my BMI and body fat has also dropped again.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the next 3 weeks. Amazing to think I am already half way through the diet. 

I was asked what egg boiler I use. Its an Andrew James Egg Boiler – link http://amzn.to/2bHIyzu

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Just 800 calories a day – Week 4 – My Epic Results & Journey

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 4 on Saturday 13th August 2016. Once again it has been a week of highs and lows.

The lows. Not too many again this week, but I have had moments where I felt really hungry and my next meal wasn’t for a few hours. So my cure was to drink water and have a black coffee too. After 15 to 20 mins the hunger pangs tended to disappear. As they say “mind over matter”.

The highs. My overall wellbeing is improving every week. As you will read in a moment, my weight loss after 4 weeks is amazing and represented a major milestone for me. I haven’t confessed to my start weight because I was embarrassed but it was 21st 10lbs. For the first time, I am now under 20st, weighing 19st 13lbs. More below. My neck and waist are smaller. I am wearing smaller size clothes. I feel fantastic in Week 4. Full of more energy and highly motivated to keep going. Willpower is important and being in the right frame of mind. Somehow I have managed both. As you all know, typing this diary helps keep me motivated. Once again, I cannot stress how important all the support across the internet and at home makes to helping me through each day and week. It makes a big difference.

I have been asked what the secret is to living on 800 calories a day. Think positive for a start. Phrase the journey in your head as it is only “8 weeks of my life” and “this is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.” Make sure you have plenty of support. And really important, plan like hell your meals for the next week(s) along with all the ingredients you need and make sure each day has the correct balance of nutrition needed. At the half way mark, I have learnt a lot about the meals and now have mapped out every day for the last 4 weeks.

My breakfasts on work days are simply a healthy shake from one of the menus in the Blood Sugar Diet book. One of my kitchen gadgets is an Andrew James soup maker. (More info and Amazon link on the Andrew James Soup maker –  Click HERE. ) It also does shakes which makes light work of creating a superb shake each morning. The shake is made from Fage Full Fat Greek Yoghurt, Green Tea, Blueberries (sometimes I use raspberries or blackberries) and flax seeds. It may sound boring having the same breakfast, but I need simplicity during workdays. I normally use my soup maker to produce my soup for lunch, which is placed into a thermos. In addition to the soup, my lunch also consists of a banana or apple, and sometimes if I have enough calories a small cheese cube.

But just how easy is it to make restaurant quality, low carb soup? Well for this week I put together a short video showing you how. The video below includes a photo of the ingredients, then the prep, a time lapse of the soup machine (this was 20 mins into 10 secs), the soup served and the calories and carbs values. The ingredients shown are for 2 portions (or 2 people). But the calories per person are 126 calories and 14.9 carbs.

To keep my body going to the loo properly, I am still drinking 3 litres of water a day. I was drinking 4 litres, but I now find I can manage on about 3 litres of water. Obviously drinking that amount of water has side effects of needing to pee a lot. I also find if I can plan my day’s calories correctly, including a small banana helps with the other aspects.

Just as a reminder to help me make this diet work, I am using various gadgets to help me record and monitor accurately my progress. I am also taking selfies along the way which I will reveal the final before and after at 8 weeks. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks again for all the positive feedback received. All your support is really helping me keep to the plan. I still receive comments that you cannot manage on less than 2,000 calories a day. Well, that’s nonsense. First to understand why you can, read the book. Second, the diet uses food to help keep you feeling full, but also as a method to reset blood sugar levels. More and more people are getting in contact each week all amazed at their results on the Blood Sugar Diet. I have spoken to many who have reversed their Type 2 diabetes, which is incredible. I don’t have type 2, but my blood sugar levels were very high and close to being pre diabetic and my weight was too high.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals from this week, from lunch, breakfast and dinner. These are all from the Blood Sugar Diet book. What amazes me is the fact that full fat items are used in this diet. The full fat helps keeping you feel full and is healthy. Who’d have thought that! Click on any photo to open the gallery to see photo in a larger size. Don’t forget to check out Result Week 1, Week 2 & Week 3 Posts which has more food photos πŸ™‚ The dish at the top of the page is a pork stir fry using butternut squash noodle, carrots and onions.

So how did week 4 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 13th August, exactly four weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 4 lbs this weekOverall weight loss – 1 stone 11lbs. Incredible to think I am only 3lbs away from losing 2 stone in just 4 weeks!!. Start weight was 21st 10lbs, current weight 19st 13lbs.

– Waist – lost 0.5 inch this week. Overall 3.5 inches loss on my waist. My overall body shape looks a lot slimmer. My butt has shrunk too πŸ™‚

– Neck – Neck stayed the same this week. 2.5 inches overall since start of plan

– Blood Sugar levels – Continued to read at normal levels. That’s 2 weeks in a row now.

– Blood Pressure – My blood pressure is now just a fraction above the normal healthy range. My pulse is normal

– Body Water Percentage – now increased by 1.4% since the start of the diet.

As a consequence, my BMI and body fat has also dropped again.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the next 4 weeks. Amazing to think I am already half way through the diet. 

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Just 800 calories per day – Week 3 – My Epic Results & Journey

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 3 on Saturday 6th August 2016. Once again it has been a week of highs and lows.

The lows. Not too many this week, but I have had a few moments when I felt really hungry and my next meal wasn’t for a few hours. So I drank water, sometimes had a black coffee too. After 15 to 20 mins the hunger disappeared.

The highs. My overall wellbeing is so improved. As you will read in a moment, my weight loss after 3 weeks is amazing. My neck and waist is smaller. I am now looking at buying smaller sized clothes and taking my big man’s clothes to a charity shop. I feel fantastic in Week 3. Full of more energy and highly motivated to keep going. Willpower is important and being in the right frame of mind. Somehow I have managed both. I’ll be honest, typing this diary helps keep me motivated. As I mentioned last week, if I fail, you will all know I failed, so I can’t fail, can I! I cannot stress how important all the support across the internet and at home makes to helping me through each day and week. It makes a big difference. My logic at the start was that it was time for action. 8 weeks of my life is such a small amount of time in reality and in 8 weeks I could fix so much because of the diet.

My breakfasts on work days are simply a healthy shake from one of the menus in the Blood Sugar Diet book. One of my kitchen gadgets is an Andrew James soup maker. (More info and Amazon link on the Andrew James Soup maker –  Click HERE. ) It also does shakes which makes light work of creating a superb shake each morning. The shake is made from Fage Full Fat Greek Yoghurt, Green Tea, Blueberries (sometimes I use raspberries or blackberries) and flax seeds. It may sound boring having the same breakfast, but I need simplicity during workdays. I normally use my soup maker to produce my soup for lunch, which is placed into a thermos. In addition to the soup, my lunch also consists of a banana or apple, and sometimes if I have enough calories a small cheese cube.

To keep my body going to the loo properly, I have found I need to drink 3 litres of water a day. I was drinking 4 litres, but I now find I can manage on about 3 litres of water. Obviously drinking that amount of water has side effects of needing to pee a lot πŸ™‚

Just as a reminder to help me make this diet work, I am using various gadgets to help me record and monitor accurately my progress. I am also taking selfies along the way. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

I have one other post up today, which is a gallery of a large selection of all the food eaten over the last 3 weeks.

Feedback. Thanks again for all the positive feedback received. All your support is really helping me keep to the plan. I still receive comments that you cannot manage on less than 2,000 calories a day. Well, that’s nonsense. First to understand why you can, read the book. Second, the diet uses food to help keep you feeling full, but also as a method to reset blood sugar levels. The amount of people I have spoken to each week, who have reversed Type 2 diabetes is incredible. I don’t have type 2, but my blood sugar levels were very high and close to being pre diabetic. I am overweight too.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Blood Sugar Diet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals from this week, from lunch, breakfast and dinner. These are all from the Blood Sugar Diet book. What amazes me is the fact that full fat items are used in this diet. The full fat helps keeping you feel full and is healthy. Who’d have thought that! Click on any photo to open the gallery to see photo in a larger size. Don’t forget to check out Result Week 1 and Week 2 Posts which has more food photos πŸ™‚ The food photo at the start of this post, was chicken and vegetables. The chicken was coated with chopped almonds, parmesan and basil. You will see below a plate with a few almonds on. One day I had some spare calories, so I weighed and checked the calories and plated just the right amount of almonds I could enjoy that day.

So how did week 3 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 6th August 2016, exactly three weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 5 lbs this weekOverall weight loss – 1 stone 7lbs. Incredible to have lost 1.5 stone in just 3 weeks!!

– Waist – lost 0.5 inch this week. Overall 3 inches loss on my waist. My overall body shape looks a lot slimmer. My big man’s clothes are going to a charity shop as I am in a smaller size now.

– Neck – 0.5 inches loss this week. 2.5 inches overall since start of plan

– Blood Sugar levels – now at normal levels.

– Blood Pressure – My blood pressure is now just above the normal healthy range. My pulse is lower than last week

– Body Water Percentage – increased by 1% since the start of the diet.

As a consequence, my BMI and body fat has also dropped again.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the next 5 weeks. 

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet, which is no calories tracking for 5 days but still on the Mediterranean style food plan, and 2 days at 800 calories.

The 8 Week Blood Sugar Diet – Photo Gallery of 3 Weeks of Meals

The number one question is how do you manage on 800 calories a day for 8 weeks. Well I have a shake in the morning and generally a soup for lunch. These are relatively low calorie, home made options. At weekends, I normally have a different lunch with red peppers or even a plate of ham, cheese and celery. The shake consists of fage full fat yoghurt, blueberries, flax seeds and green tea.

Anyway, below are all the meals I have enjoyed over the last 3 weeks. Some of these plates are so tasty, I have eaten them several times. To see the dish full size, tap on any photo to open up the gallery. The plate of almonds was a snack.

To read all my other posts on my 8 week Blood Sugar Diet journey – Click HERE.

The 8 Week Blood Sugar Diet – Just 800 calories per day – Week 2 – The Epic Results & My Journey

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On the 16th July 2016, I started the 8 week Blood Sugar diet that is just 800 calories per day. I completed week 2 on Saturday 30th July 2016. It’s been a week of highs and lows.

The lows. I have been weighing myself daily which on any other diet I wouldn’t bother doing, but the Blood Sugar Diet recommends daily weighing. As you all know, last Saturday my weight lost was 1st 1lb. However, when I jumped on the scales on Sunday, the weight jumped up 3 lbs. So before I could jump to any conclusions, I weighed myself on Monday as planned. Based on the results weighing each day after, it is clear I had an erroneous measurement on Saturday 23rd July. So based on the fact I probably lost a l lb from Friday’s weight, my Week 1 weight loss was realistically more like 10 lbs. And this is the figure I am going to use in the results tracker further down. On Tuesday around 3pm, I felt really weak with no energy and somewhat hungry. As a result I had to eat my dinner at 5pm. This was the first time I had felt like this for about 7 days.

The highs. The good news is the above incident was a one off. I have continued to stick to the 800 calories a day rigidly and consequently have had more improvements in my health stats by the end of Week 2. More on the good news further down in the results. I feel fantastic in Week 2. Full of energy and motivated to keep going. Willpower is important and being in the right frame of mind. Somehow I have managed both. I’ll be honest, typing this diary helps keep me motivated. If I fail, you will all know I failed, so I can’t fail, can I! Also, all the support across the internet and at home makes a big difference. And finally, I decided it was time for action. 8 weeks of my life is such a small amount of time in reality.

I have simplified my breakfasts to having a healthy shake from one of the menus in the Blood Sugar Diet book. One of my kitchen gadgets is an Andrew James soup maker. (More info and Amazon link on the Andrew James Soup maker –  Click HERE. ) It also does shakes which makes light work of creating a superb shake each morning. The shakes are made from Fage Full Fat Greek Yoghurt, Green Tea, Blueberries (sometimes I use raspberries or blackberries) and flax seeds.

To keep my body going to the loo properly, I have found I need to drink 3-4 litres of water a day. Obviously drinking that amount of water has side effects of needing to pee a lot πŸ™‚

Just as a reminder to help me make this diet work, I am using various gadgets to help me record and monitor accurately my progress. I am also taking selfies along the way. If you want to recap all the items I’m using , read my first post –  Click HERE. I also have a dedicated page where all my diet posts are being kept. This can be found using the Menu or Click HERE. . It is worth checking out each week’s posts as I also show a selection of the meals I ate.

Feedback. Thanks for all the positive feedback received. All your support is really helping me keep to the plan. I have received many comments on I don’t think I could manage on less than 2,000 calories a day. Well, that’s nonsense. First to understand why you can, read the book. Second, the diet uses food to help keep you feeling full, but also as a method to reset blood sugar levels. The amount of people I have spoken to who have reversed Type 2 diabetes is incredible. I don’t have type 2, but my blood sugar levels were very high and close to being pre diabetic and overweight too.

As mentioned before I am using a notebook to plan my week’s food out in advance. I am using many of the of the suggested menus in the Bloodsugardiet book. Amazon Link to Blood Sugar Diet book – Click HERE.

Below are a selection of my meals, from lunch, breakfast and dinner. These are all from the Blood Sugar Diet book. What amazes me is the fact that full fat items are used in this diet. The full fat helps keeping you feel full and is healthy. Who’d have thought that! Click on any photo to open the gallery to see photo in a larger size. Don’t forget to check out Week 1 Post which has more food photos πŸ™‚ The soup below (made with my Andrew James Soup maker) is beetroot and apple soup with cannelloni beans. It tasted great. One of my lunches was prawns with chillies on a mixed salad.

So how did week 2 go in terms of weight, blood sugar levels and more ? Below are the measurements from Saturday 23rd July 2016, exactly two weeks after being on the 8 week Blood Sugar Diet.

Here we go – 

– Weight – lost 6 lbs this weekOverall weight loss – 1 stone 2 lbs.

– Waist – lost 0.5 inch this week. Overall 2.5 inches loss on my waist. My overall body shape looks a lot slimmer. Clothes are looking baggy on me.

– Neck – 2 inches loss overall since start of 8 Week Plan.

– Blood Sugar levels – down 17% overall. No change since last week.

– Blood Pressure – down 10% this week. 20% overall. My blood pressure is now in the normal healthy range!!

– Body Water Percentage – increased by 0.5% since the start of the diet. No change since last week.

As a consequence, my BMI and body fat has also dropped.

Finally I would like to say thank you again to everybody who wished me good luck. It really helped keep my motivation up!

So all that remains is to complete the next 6 weeks. 

PS – Just to re-iterate I went to my doctor to discuss going on this plan as recommended by the book. My doctor was very supportive and offered a number of ways of helping me at different intervals. In fact, I was surprised just how helpful and supportive my doctor was when I mentioned I wanted to start the 8 week blood sugar diet. When I finish the 8 weeks plan, I will move to the 5:2 diet.

The 800 calorie a day Blood Sugar Diet – Your Messages to Me

I started the 8 week Blood Sugar Diet on the 16th July 2016. Needless to say when I mentioned the diet consists of only 800 calories a day many people chimed in with their opinions which were positive, funny or had disbelief/questions over consuming just 800 calories a day.

To show your appreciation of all your HUGE support which is greatly appreciated, I have attached below a range of tweets, some concerned comments, some funny responses and lots of messages of support. I also received messages of support via email and other social media platforms but couldn’t embed them below.

Anyway some of the feedback I received.

Some concerned responses.

Some funnier responses. I had just posted a photo of the huge mushrooms I was about to eat.

Some of the good luck and positive messages.

Preparing for the 8 week Blood Sugar Diet – Just 800 calories per day

On Saturday 16th July 2016, I started a bold move to make myself healthier. Part of this plan is starting with the 8 Week Blood Sugar Diet by Dr Mosley. This is a 800 calorie diet per day for 8 weeks. It is using medical science and food types to reset your blood sugar levels / insulin. More on that later.

A quick bit of housekeeping. All these posts will have links added to the main menu link, found HERE. You can also find it using the menu, “The 8 Week Blood Sugar Diet”.

Why do people use this diet? For a number of reasons, mainly reversing type 2 diabetes, or reducing /resetting high blood sugar/insulin level in the body and liver/pancreas, to providing more energy and losing weight quickly all in 8 weeks. It is important that you discuss this with your doctor before starting this diet. And that you have read the book completely.

Before you scream at me that 800 calories is too low. STOP. Read the book by Dr Mosley. Remember this is not something dreamed up in the pub, this has been medically proven to work. Now fortunately, I am not diabetic but like 35% of all the people living in the UK, my blood sugar levels are too high which eventually would lead to type 2 diabetes. I am also overweight. So how did I prepare for this change and what technology am I using? Where possible, I have provided Amazon UK links to the items for ease.

Why all the measurements? Well I want evidence and a record of what changes and by how much. This will be shared with you when I take a second set of readings next Saturday.

1) First of all, I cleared out any foods that weren’t going to help. Instead these were replaced with healthier type snacks. My tip is to use the book and forums, plan your whole weeks meals and the ingredients required. I am adding my food into myfitnesspal app. Garmin Connect app syncs data from the Garmin Fenix HR and Garmin Index Scales. It also sync with myfitnesspal.

2) I read the book by Dr Mosley, “the 8 Week Blood Sugar Diet.” It is available on Kindle, Paperback, Hardback and as an audio book. Click HERE. Everyone should read this book. I think you all will learn something about diet. I did.

3) Buy a measuring tape if you don’t have one. Measuring Tapes on Amazon UK. – Click HERE. The measuring tape is for recording waist, neck and chest measurements.

4) I am using the new Garmin Index Smart Scale. Click HERE. These scales are meant to measure weight, body mass index (BMI), body fat and water percentage, bone and muscle mass.

5) Omron M3 Blood Pressure Monitor – Click HERE. This is used to measure blood pressure and heart rate. This has really good reviews.

6) Accu Check Mobile Blood Glucose System – Click HERE. This is a blood glucose measuring system. From my research this was one of the best all in one systems. After taking my first measurement, my blood sugar levels were high.

7) Garmin Fenix HR – Click HERE. I am using this fitness watch to track my exercise. The Garmin Fenix HR also keeps track all day of my heart rate. It also measures VO2. The Fenix HR has tons more features too.

You of course can use other devices, but these are what I am using.

So on Saturday, I took my body measurements (waist etc), weighed myself, took a blood pressure reading and lastly got my first blood glucose reading. I will be tracking all the results once a week and will provide details of the improvements as and when they occur.

Some stats from the book. 4 million people in the UK have diabetes. 35% of the UK population have high blood sugar levels that will lead to diabetes and yet they don’t know about it. That’s scary. Blindness and amputation can all occur from diabetes. Plus high sugar levels make you feel tired, lacking energy and hungry. The side effects of high blood sugar levels is endless.

So back to Day 1. Saturday, I had 2 meals. A brunch and dinner. By having 2 meals at the weekend, allows for a higher calorie dinner. I also drank 3 litres of water. I drank water using Sainsburys 2L bottles of economy still mineral water. I found this an easy way to track my consumption. Daily intake of water is meant to be 2-3 litres.

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So what were my meals. Brunch was a large portobello mushroom with baked beans and a sprinkling of mozzarella cheese. Dinner was a seasoned steak on a plate of lettuce. This was lightly coated with olive oil prior to grilling. I had an apple after the steak. That was my 800 calories in total for Saturday. In terms of exercise I walked for an one and a half hours.

So how did I feel. Until I ate brunch at 11am, I drank water. I felt hungry. After brunch I walked for an hour which felt fine. I ate the steak at 5.30pm. I really enjoyed the steak. Around 9pm, I really felt hungry and my brain was telling me to eat something. I didn’t. Instead I drank a little water. Saturday night wasn’t easy. But I survived.

So Sunday, yesterday I woke up and the first thing that struck me was I didn’t feel starving. This did change towards dinner time. Brunch was a 2 large portobello mushrooms with creme fresh/mustard topping, small slice of smoked salmon and a poached egg. Dinner was chicken with a plate of salad and healthy extras, see below.

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Not bad for 400 calories and a decent size portion. I also drank 3 litres of water yesterday.

Anyway, its very early days and this is certainly going to be tough at times.

PS. I will tweet the odd meal or what I am having during the week as well. My Twitter is @gavinfabiani