Weight Loss NHS
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8 week Blood Sugar Diet

This post is particularly for fatgirlwantsalife but I thought I'd share it more widely. I've been on my weightloss journey for coming up to 5 years now (end of this month) and have used a number of different ways to get the scales moving in a downwards direction - as I have found sticking to the "same old routine" lulls the body into knowing what you're throwing at it (and the body has a great way of "adapting"!)

Since mid October 2016, I've been using the Blood Sugar Diet (BSD) to get my weight moving again.

The Blood Sugar Diet was developed for and aimed primarily at those with diabetes or who are pre-diabetic. It's follows the principles of the Mediterranean Diet, but aims to cut out grains (no bread, oats or rice), potatoes, pasta, sugar and sugar products, fruit which is high in sugar (think tropical). Also cutting out processed foods which contain a lot of added and hidden sugar (lots of ready made sauces, condiments), bread, cakes.

So what do I eat? I have cut out as far as possible refined carbs, and try to limit carbs as much as possible. Carbohydrates are found in things like vegetables, but this way of life concentrates on the vegetables that grow above ground. These contain less sugar - so things like spinach, beans, peppers, salad stuff, sprouts, cabbage, etc. I still eat some root vegetables, but in moderation.

I concentrate on getting "healthy" (non-saturated) fats into my meals, including lean meats (non-processed), oily fish, some varieties of nuts, cheese, whole milk products (yogurt), avocados, eggs. I have increased the amount of "legumes" (lentils, beans). The ideas is that these foods keep you feeling fuller for longer and reduce the need to snack between meals. And indeed I have found that to be the case. So this morning, for example, I have eaten a brunch of 50g of smoked salmon and scrambled egg with a teaspoon of added double cream and some flat mushrooms fried in butter and vegetable oil.

Michael Mosley (he of the 5:2 Fasting diet!) introduced the 8 week Blood Sugar Diet, whereby you follow the principles of BSD eating for 8 - 12 weeks, limiting your daily calorie intake to 800 calories. Whilst some may argue 800 calories is far too low and this is yet another wacky idea to make him money, there is also a lot of evidence starting to emerge about the effects of "complex" carbohydrates on our bodies. Read more here: thebloodsugardiet.com/

Another website I refer to regularly (lots of infographics and lovely recipes) is: dietdoctor.com/low-carb#advice

The advantage of the 8 weeks is that many people experience a good / rapid rate of loss and providing they're eating the healthy fats and proteins, they shouldn't feel hungry hungry. In addition, many of those with raised blood sugar levels may find that within weeks, their blood sugar levels falling back towards normal.

What happens after 8 weeks? You can continue for a maximum of 12 weeks if you are able to. Then a break for at least 12 weeks before commencing another 8 week round (if required). During the break, it's advised to stick to the principles of the BSD but not to limit the calories.

Cutting out snacking is a big part of the BSD. I found my need to snack during the 8 weeks was greatly reduced. I would also drink a pint of water instead of snacking and often this was enough to satisfy any craving I had. If I do feel the need to eat, I often have a sliced apple and small amount of cheese (30g).

There is a FaceBook page with over 10,500 members - each and every day there are many success stories from around the world of people who have used it to successfully lose weight and / or improve their health (blood pressure, cholesterol levels and blood sugars) as well as to help with things like Fibromyalgia and PCOS (Polycystic Ovary Syndrome). facebook.com/search/top/?q=...

I'm not advocating that following BSD will get rid of symptoms, but I read on a daily basis about people who have found benefits )other than weight loss and blood sugar levels) to this way of eating.

In my own experience I found many positive benefits to cutting out as much sugar as possible during 8 weeks:

More energy (waking at 6am and feeling refreshed - not being able to go back to sleep!)

Less general pain (which I experience on a daily basis because of my disability)

Feeling generally more alert

Here's another great article about the BSD experience...


For those who like to understand the science behind any hype like this, Newcastle University have undertaken a study about reversing Type 2 diabetes:


I managed to lose 13lbs in 7 weeks of following the BSD - and I was very strict with myself. In the first week I lost 6lbs, which was the most I've ever lost in a week in all the time I have been trying to lose weight! I have always tried to reduct the amounts of bread, pasta and rice that I eat but I now am really not tempted to eat these items at all..... my body just doesn't respond well to them.

I don't proclaim to be an expert, but I can admit to being a fan of the Blood Sugar Diet!

10 Replies

Hi Pineapple 🍍& good afternoon. Snow up here. I jumped on the new scales this morning and they survived for the next time 🐒 I hope to get a better result. 10/10+⭐🌟 For your essay. Thanks for your support. 🍍 George.


Thanks for posting this and the time you've taken to link in areas that support what you're saying.

I'm happy with my calorie monitoring at the moment but I found it interesting when you talk about the body pausing and having to kick start it again. If I do reach a pause, I'll probably be knocking at your door for ideas on ways forward.

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I agree, stick to something that is working. Over 5 years, I've tried several things to help with getting things moving again. 5:2 Fasting worked for a couple of years, but then just wasn't having any effect on weight loss. The BSD way of eating suits me as I was already not eating things like bread, potatoes, etc. At the end of the day, I still do calorie count (still log my food nearly every day as long as I am near a computer!) After 5 years, it has just become part of my self-care, like brushing my teeth.


Wow that's really interesting, thank you for sharing. I think I might need to 'shake things up' soon to get weight loss moving again - am collecting ideas!


Thank you - very interesting.

I have been pondering about about how low to go on carbs and what amount of protein to eat?

The diet doctor is very appealing - I have Mike Mosleys BSD book - and like the 5:2 option for this.

Have you 'measured' food and if so what proportions etc????

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I log my food every day, and I get a profile,of what I eat in terms of fats, carbs, proteins, etc. I don't strive for any particular quantities. Looking back over my food diary, it tends to be 40-50% fat, 20% carbs and 30-40% protein.

Should add that I try to ensure I don't eat too much saturated fat, so some of the fat comes from things like nuts, avocado, etc.

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I am switching to a Mediterranean type diet from tomorrow and find this really interesting and illuminating. I have printed out your post to refer to and will try the links you gave. The more ideas I can get the merrier I shall be! (And hopefully lighter.....). Thanks for the trouble you have gone to to post this. xx


Hi pineapple27,

I don't know who you work for but it does not matter. I did find something of interest in you weight loss blurb where you linked Mediterranean diet with vegetable oil.

Mediterranean diet uses olive oil.

Olive oil is a good oil.

Vegetable oil is a bad oil.

Vegetable oils as Canola oil or sunflower oil or some other vegetable oils are actually very dangerous to your health due to their processing. The gas used in their processing produces Trans fats which is a no no.

I buy butter instead of soft spread because all the soft spreads use vegetable oil to make it easily spreadable. I rather take the butter out of the fridge half an hour before to make it soft.

Also keep in mind that anyone can put anything on the web. So because it is on the net does not mean it is the truth. Marketing ploys are to make up stories with positive reviews and fake trials or fake people. Some "Scientists" are paid by big companies to do some research and write a paper in favour of a specific product. My opinion is to take everything with a pinch of salt.

You are correct, the Mediterranean diet (which is really not a diet but just sensible eating, like in the olden days) is a good way to be healthy. I was brought up on the Mediterranean way of eating. We have now returned to it and are reaping the benefits.

So, do yourself a favour and stay away from vegetable oils. The only one you should use or advertise is olive oil.


Hi nhs2015

I don't work for anyone :)

Have been retired since 2008 because of my disability after working for many years as a secretary.

In 2012, I made losing weight and getting healthier my "part-time" job :)

I started to look into the Blood Sugar Diet whilst I was in Athens visiting my sister-in-law (who lives there) and was reading a book about the Mediterranean Diet. I agreed with many of the principles that the books shared, and love that kind of eating anyway. My Mum is French and I know also that the French approach to food is very different. Food is very much part of their culture - to be truly enjoyed. They can spend hours over a meal!

I had already been on my weight loss journey for 4.5 years and am always looking for ways to keep the weight moving downwards and to make things more interesting in terms of tastes, meals and the recipes I cook.

I'm not quite sure where you found the reference to vegetable oil? I don't eat it. I use coconut oil for frying, and we use olive oil. Like you, we use butter (sparingly). Because I don't eat bread, I use butter in sauces, for frying some vegetables, etc.

I do know that you shouldn't trust absolutely everything that you read and that you are told. As a disabled child growing up in the 1960's and 70's, I was told that I would never work, enjoy an education, get married or have children... Well that definitely wasn't correct! :D :D

I have just found that the Blood Sugar Diet, and (in between the 8 week shifts of 800 calories) and that following the Mediterranean way of eating is working for me in keeping the weight moving downwards and improving my healthy and vitality.


Excellent initial post Pineapple27 and a very good response to the previous person. You are always so helpful in spending time explaining you points to everyone. There must be shed loads full of people you have helped.

Thank you

Take care


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