BSD - blood sugar diet by Dr Michael Mosely - thoughts?
soniaf
Posts: 106 Member
Hi all, I have been on MFP for 115 days now and lost 7 kg, but now I am losing and gaining the same kg over and over again. Plateau city. I am still running at a good calorie deficit (about 8000 cal/week), weighing most (not absolutely all) of my food, cheating (by which I mean not logging) maybe a tiny bit (no WAY 1000 cal a day tho).
I ride to and from work so do an hour cycling a day 4 times a week and around 8000 steps on top of that.
I am 157 cm (5'2") and now 84 kg, was 90 kg. (was 200 lb now 185)
I was thinking of mixing things up a bit with the BSD. What do people think?
cheers, sonia
I ride to and from work so do an hour cycling a day 4 times a week and around 8000 steps on top of that.
I am 157 cm (5'2") and now 84 kg, was 90 kg. (was 200 lb now 185)
I was thinking of mixing things up a bit with the BSD. What do people think?
cheers, sonia
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Replies
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weigh all your food and log all your food.if you go over, log it, too. and be sure to check the listings you choose in the database to be sure they're correct. a guy here ate a large serving of potato salad every single day. he found a listing that said 49 calories for the size of serving he was eating. turned out he was eating 450 calories worth every day, so that one item put him 401 calories over what he thought he was eating every single day.
the blood sugar diet is one way to cut your calories. so is going keto, drinking meal replacements and all the rest. you don't have to do anything special to lose weight, just don't eat more than your body uses. it's basic biology, and it's REALLY that simple.4 -
Hi all, I have been on MFP for 115 days now and lost 7 kg, but now I am losing and gaining the same kg over and over again. Plateau city. I am still running at a good calorie deficit (about 8000 cal/week), weighing most (not absolutely all) of my food, cheating (by which I mean not logging) maybe a tiny bit (no WAY 1000 cal a day tho).
I ride to and from work so do an hour cycling a day 4 times a week and around 8000 steps on top of that.
I am 157 cm (5'2") and now 84 kg, was 90 kg. (was 200 lb now 185)
I was thinking of mixing things up a bit with the BSD. What do people think?
cheers, sonia
Tighten your logging. You are eating more than you think. Open your diary if you need more specific advice. No need for any unusual diet.2 -
Two suggestions:1. Weigh and log ALL your food using a digital scale to determine accurate portions. I was amazed at how much I was underestimating my portion sizes. Little nibbles of this and that ( 1/2 a cookie, a small handful of granola) really add up. 2. Double check the calorie content of the foods you are recording-- MFP entries can vary widely and it has been my experience they are sometimes not accurate.1
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I know this sounds lame but :-) I don't eat breakfast, I eat a salad for lunch, and lean cuisine for dinner often,which has known calories, so unless I am way off on the salad which I buy at a cafe, I can't be WAY off.....
But I agree that if I am not documenting everything 100% there is that doubt.
I will open my diary.
thanks!
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Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA database).
Many people successfully lose weight without weighing their food, but if you're not losing it's an easy fix to get a more accurate idea of what your intake is.2 -
I know this sounds lame but :-) I don't eat breakfast, I eat a salad for lunch, and lean cuisine for dinner often,which has known calories, so unless I am way off on the salad which I buy at a cafe, I can't be WAY off.....
But I agree that if I am not documenting everything 100% there is that doubt.
I will open my diary.
thanks!
s
I know you think you can't be that far off, but with your stats if you were truly running a weekly deficit of 8000 calories, the weight would be flying off. 90% of "plateaus" here are caused by inaccurate logging through food, exercise, or some combo of the two; the other 10% are caused by impatient people who think a week or two without loss is a plateau.
I took a look at your diary and the past week alone is quite sparse in logging and everything looks inaccurate. There are lots of generic entries and I don't see gram measurements for much of anything. I think it's fantastic that you've lost 7 kg so far! If you want to keep going with this, you really have to hold yourself accountable with the logging. If you tighten that up, I'm fairly certain you will see progress within the first two weeks.1 -
It's sparse (I maintain!) cos I never eat breakfast and I often don't eat lunch at work cos I am busy.... I am definitely logging each meal I eat. And I don't think I am missing logging incidental eating.
OK I will make a new push on gram measurements. Like today, I just guessed for the turkish bread. I can definitely tighten up.0 -
CurlyCockney wrote: »Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA database).
Many people successfully lose weight without weighing their food, but if you're not losing it's an easy fix to get a more accurate idea of what your intake is.
Oh that's cos I know 1oz is 30 g. So if I ate 100g of something and I saw an entry that said 3 oz I would choose that.
I definitely do not weigh slices of bread, that is right. I can do that.
Thanks. I will bond with my scales...1 -
I looked at your diary and you are using a fitbit and logging exercise???? why???? double dipping perhaps.
As well if you were truly eating what you have logged and that's all you are eating and doing the exercises you are logging the weight would be falling off you.I know this sounds lame but :-) I don't eat breakfast, I eat a salad for lunch, and lean cuisine for dinner often,which has known calories, so unless I am way off on the salad which I buy at a cafe, I can't be WAY off.....
But I agree that if I am not documenting everything 100% there is that doubt.
I will open my diary.
thanks!
s
I don't see any lean cuisines logged in 2 weeks or salads I see lots of drank calories (and no that is not a slam)
You are netting usually less than 700 calories a day (due to logging exercises and having fitbit sync'd) but regardless of the exercise if you were only eating what is in your diary...yah weight would be running off you...
Time to get honest.2 -
I also think you should focus on tightening up your logging (weigh everything) and stop cheating. Not try some lame diet.0
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Meh, I go back and forth all the time. My scale displays both grams and ounces so I go with the most accurate entry in the database and use whichever measurement the database used.CurlyCockney wrote: »Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA
I do agree that OP needs to tighten it up a bit. I just don't think units of measurement is the reason for that.
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CurlyCockney wrote: »Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA database).
Many people successfully lose weight without weighing their food, but if you're not losing it's an easy fix to get a more accurate idea of what your intake is.
Oh that's cos I know 1oz is 30 g. So if I ate 100g of something and I saw an entry that said 3 oz I would choose that.
I definitely do not weigh slices of bread, that is right. I can do that.
Thanks. I will bond with my scales...
what you "know" is wrong by ~5.5% and you are converting 100g to 3oz is off by ~17.5% and both in this example are on the wrong side for losing weight (underestimating calories instead of overestimating). If all of your estimating is off by that far then it can lead to problems of underestimating calorie intake. Especially if it is combined with overestimating energy expenditure. This isn't to say you have to weigh everything ( I don't weigh a slice of bread from a factory made loaf since they are pretty standard in size), but if you aren't losing weight then you aren't in a deficit and tightening up logging can show you what you need to adjust.4 -
My scale measures grams, ounces, fluid ounces, and ml. I use whatever matches the lable.1
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nordlead2005 wrote: »CurlyCockney wrote: »Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA database).
Many people successfully lose weight without weighing their food, but if you're not losing it's an easy fix to get a more accurate idea of what your intake is.
Oh that's cos I know 1oz is 30 g. So if I ate 100g of something and I saw an entry that said 3 oz I would choose that.
I definitely do not weigh slices of bread, that is right. I can do that.
Thanks. I will bond with my scales...
what you "know" is wrong by ~5.5% and you are converting 100g to 3oz is off by ~17.5% and both in this example are on the wrong side for losing weight (underestimating calories instead of overestimating). If all of your estimating is off by that far then it can lead to problems of underestimating calorie intake. Especially if it is combined with overestimating energy expenditure. This isn't to say you have to weigh everything ( I don't weigh a slice of bread from a factory made loaf since they are pretty standard in size), but if you aren't losing weight then you aren't in a deficit and tightening up logging can show you what you need to adjust.
Love a logic driven post...so awesome.0 -
My scale measures grams, ounces, fluid ounces, and ml. I use whatever matches the lable.
My scale does too, but all our labels (for solids) show grams. Although I knew that not every country does the same, I didn't realise that some country's labelling laws allow different units for different products.0 -
My fitbit logs my steps and I log my bike riding on mapmyride and it synchs across.
Yeah, kinda, but if I log 3 oz and it's really 100 g but I am 800 cal in deficit......
My meals are honest. Unless the salads for much are way off....0 -
My fitbit logs my steps and I log my bike riding on mapmyride and it synchs across.
Yeah, kinda, but if I log 3 oz and it's really 100 g but I am 800 cal in deficit......
My meals are honest. Unless the salads for much are way off....
Biking doesn't normally burn the amount you're putting in for that amount of time. Your entries are sketchy and not ultra accurate. You are being stubborn when others offer you advice that makes more sense than "my body magically can't lose weight in a 1k a day deficit!" At this point, you're only hindering your own chance at success.0 -
my bread is often 16% more in weight and therefore calories - sometimes 20% more - than the package labels as the weight of one serving. and the smaller slices are up to 10% smaller than the listed serving weight. one of the breads my husband eats lists an amount per serving that averages half a slice as a serving.
so weighing your bread instead of just figuring by the slice is going to be a lot more accurate.
btw, one ounce doesn't equal 30 grams - it equals 28.3495 grams. i figure it at 28 grams for convenience, as do many food manufacturers.
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I looked at your diary and you are using a fitbit and logging exercise???? why???? double dipping perhaps.
My fitbit only tracks steps so I just use it for walking and log other exercise.
@soniaf - MFP exercise burns are widely considered to be inflated. Try halving your biking exercise - you can adjust the number manually.0 -
thanks, I did wonder about the biking calories, mapmyride does it automatically but I did wonder if it was a bit high?0
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I can't adjust calories on mapmyride... I checked to see if it had my weight correct and it does. I know the calories can be off on MFP, does anyone know if they are off on MMR too?0
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You are ignoring all the calorie intake advice and insistent you are doing everything right.
Until you become honest with your self, you will not succeed.3 -
Your can be heaps off if you're buying convenience food which promises an exact calorie number. They lie!
I would not eat back any exercise calories. Biking won't do much if it's just commuting.
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You also have to keep in mind that if you have your fitbit synced to mfp, it's sending over calorie burn with the steps. And that's total calorie burn. So if your fitbit has a heart rate monitor, your exercises are already accounted for with fitbit. If you log it with another app, you're adding calories in that you've already accounted for.0
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chandanista wrote: »
Meh, I go back and forth all the time. My scale displays both grams and ounces so I go with the most accurate entry in the database and use whichever measurement the database used.CurlyCockney wrote: »Your diary shows some items in grams and some in ounces. I might be wrong, but this strongly suggests to me that you aren't weighing these things (I don't switch units between items, and can't think why anybody would). Also, some of your logging is per item (e.g. slices of bread), so you're not weighing those either. Packaged items don't always weigh what the label says they should, so using a database entry (creating it yourself if you need to) that shows per 100g and weighing each item will give you more accurate data to work with. Having said that, many entries in the database are way off, so always check with an outside source (label or USDA
I do agree that OP needs to tighten it up a bit. I just don't think units of measurement is the reason for that.
I switch between ounces and grams too. Maybe it's because I'm American, but I'm more comfortable with ounces; it's easier for me know what 3 oz of chicken looks like than it is for me to recognize its counterpart in grams. But if my bag of granola says that a serving is "1/4 cup (29g)" I'll switch to grams.0 -
You are ignoring all the calorie intake advice and insistent you are doing everything right.
Until you become honest with your self, you will not succeed.
To be fair, OP thanked commenters for logging advice, said she could tighten up, and said she would bond with her scales. That's not ignoring, IMHO. As others have said, weighing every lick, taste, pinch for a couple weeks will show where the opportunities to improve accuracy lie. Salads can deceive.... Dressing, nuts, seeds, avocado, bacon, crispy strips or croutons all pack a lot of calories. Can you take your (measured weighed) lunch just for a couple week experiment? Or take scale to work to weigh salad bar components for 2weeks? Or buy 2 salads, eat one and bring the other home to deconstruct? Or something to narrow down where the counting error lies. Good luck, OP!0 -
You also have to keep in mind that if you have your fitbit synced to mfp, it's sending over calorie burn with the steps. And that's total calorie burn. So if your fitbit has a heart rate monitor, your exercises are already accounted for with fitbit. If you log it with another app, you're adding calories in that you've already accounted for.
I don't believe this is entirely accurate. I use Fitbit everyday and also use the MapMyFitness apps to keep an eye on speed, distance, etc. during purposeful exercise. The MapMyFitness apps are also synced to MFP. If I log a walk with MapMyWalk one day, the calories my Fitbit gives me are adjusted down to reflect that MapMyFitness/MFP already gave me calories for a portion of my total daily steps.
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You also have to keep in mind that if you have your fitbit synced to mfp, it's sending over calorie burn with the steps. And that's total calorie burn. So if your fitbit has a heart rate monitor, your exercises are already accounted for with fitbit. If you log it with another app, you're adding calories in that you've already accounted for.
I don't believe this is entirely accurate. I use Fitbit everyday and also use the MapMyFitness apps to keep an eye on speed, distance, etc. during purposeful exercise. The MapMyFitness apps are also synced to MFP. If I log a walk with MapMyWalk one day, the calories my Fitbit gives me are adjusted down to reflect that MapMyFitness/MFP already gave me calories for a portion of my total daily steps.
I don't know about MMF, but when I had Google fit synced as well, it never adjusted my fitbit numbers. It added to them.0 -
I've been on the BSD since 4/4. Lost 15.5 lbs so far. I'm happy my morning glucose is coming down and I'm not very hungry on this (I'm a type 2 diabetic). I know that MFP says 1200 but I'm only doing this BSD for 8 weeks then upping to 1200. I did notice that today I had granulated honey on my acorn squash and that little bit of sugar caused me to go up to 1277 calories today because I just wanted to eat more sweets. I didn't, just ate more protein but it was a yucky feeling.0
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