Week 3 - New Year Low Carb Bootcamp - Full Fat or Light?(984 Posts)
So we've completed the hardest part of Bootcamp. Now is the time, if you wish, to relax things a little, and to move on to Bootcamp Light.
On the Spreadsheet of Fabulousness you will - after weighing in, of course - find the rules for Bootcamp Light. However, as I know some people can't access the spreadsheet easily, here they are:
1. Eat when youre hungry - if youre not hungry, dont eat
In Bootcamp, you should have been eating three meals a day. The point of this being to ensure that you got used to eating proper meals, and so that your blood sugar is regulated and stable. Having achieved that, you can now relax this a little bit. If you find youre not hungry - which often happens, because ketosis suppresses your appetite - then dont force yourself to eat. But dont let yourself get so hungry that you make inappropriate choices! Always make sure you have plenty of low carb food to access quickly, if you need to.
2. Avoid processed food
Focus on pure, natural protein as the basis for your meals meat/fish/eggs.
You may include processed meats like bacon or (low carb) sausages, smoked salmon, smoked mackerel, gammon - but please dont have these at every meal or every day. As well as being highly processed they often contain undesirable ingredients, can add unnecessary extra carbs into your diet, and often include sugar.
3. Eat lots of fat
Eating fat helps to keep you feeling fuller for longer. Fry in butter, add butter to vegetables, eat salad with a home-made vinaigrette dressing (not made with balsamic vinegar though, as this is too sweet and has too many carbs), add mayonnaise where you can (just check the carb count on your mayo first). Eat fattier cuts of meat e.g. pork belly, roast chicken with the skin on and/or eat the fat off your lamb chops. Absolutely no low fat/light foods of any kind!
4. Make sure you are eating vegetables and salads with your food
This is where the bulk of your carbs should come from, and this is non-negotiable. But choose only those vegetables that are on the allowed list. You dont have to weigh/count carbs this is one of the great joys of this WOE (way of eating), but if youre new to low carbing it can be helpful to weigh your portions of veg in the early days, just so that you know how many carbs are in the sort of portions that you like to eat.
Beware that some of the veg on the allowed list can be surprisingly high in carbs once you make up a portion of it this is because they are denser, and therefore you tend to use more compare, for example, 100g of onion with 100g lettuce! Keep your focus on those veg which contain 3g carbs per 100g and use these as the focus of your meals. Use those over 3g per 100g sparingly.
5. You may eat some dairy
You should aim to include plenty of butter on this WOE. Fry with it and add it to your vegetables. And if you know that dairy doesnt impede your weight loss you may eat cheese, but don't overdo it. Full fat yoghurt is the best way to include dairy in your diet - but beware, it does contain carbs. Total Full Fat is the best.
If youve been cutting out tea/coffee, you can re-introduce this but just be careful how much milk you end up drinking. You can end up adding a lot of extra carbs this way.
6. You must drink a minimum of 2 litres of water per day
Even if youre drinking more tea/coffee than in Bootcamp, this is still a non-negotiable part of this WOE. And the more weight you have to lose, the more water you should drink. Water helps to flush out the ketones that your body will product so flushing out the fat. However, drinking this amount of water can affect your electrolyte balance; you need to make sure that you get plenty of sodium, magnesium and potassium. There is less need to worry about restricting salt if youre eating a low carb diet. Good sources of potassium are salmon and avocado and spinach is a good source of magnesium. You could also consider supplements if you have an issue with this.
7. You may drink some alcohol
But restrict this to once or twice a week max. Vodka with soda is the best thing to drink. Or Champagne, red wine or dry white wine. Absolutely no beer/lager, cider, liqueurs, cocktails or full sugar mixers. You can drink spirits with artificial sweeteners, but bear in mind that we are attempting to avoid all things artificial!
Alcohol is the easiest source of fuel for your body, and it will use this over and above anything else that is available to it. Therefore, even if youre following the diet absolutely to the letter, including alcohol can prevent weight loss.
8. You may eat some fruit
Strawberries, raspberries, blackberries and rhubarb are all fine. But please only once a day at the very most, and keep an eye on your portion sizes. Just for information these are the carb counts:
Rhubarb 0.8g carbs per 100g (but dont forget you will need to sweeten this and not with sugar!)
Blackberries 4.4g carbs per 100g
Raspberries 4.6g carbs per 100g
Strawberries 6g carbs per 100g
Blueberries - 6.4g carbs per 100g (although this is a bit controversial - I have had differing carb counts from various sources - some saying as much as 12g carbs per 100g)
9. You may eat some nuts/seeds
Nuts/seeds can make a good snack. BUT it is incredibly easy to overdo it, and you can end up eating your bodyweight in carbs. As an occasional snack they are great, but keep it occasional and keep the portions to a small handful at most.
Macadamias are not only luscious, but they are very low in carbs.
Here are some carb counts BUT check the back of your packets as I dont know if these are for raw or roasted nuts:
Pistachios 4.6g carbs per 100g
Macadamias 4.8g carbs per 100g
Pecans 5.8g carbs per 100g
Almonds 6.9g carbs per 100g
Peanuts 7.1 g carbs per 100g
Cashews 18.1g carbs per 100g
10. Avoid artificial sweeteners
The aim of Bootcamp was to help reduce the stranglehold that sugar has on us and to curb your sweet tooth. But it does make some things difficult, e.g. desserts at a dinner party, and it is undeniable that it can be enjoyable occasionally to eat something sweet. However, restrict such goodies. For some people, artificial sweeteners can impede weight loss.
Having said all of that, if you're happy on Bootcamp, you can continue with it. Or, you could do a hybrid of Bootcamp during the week and Bootcamp Light at the weekend.
Nice one BIWI!
Thanks llovely, marking place
I'm afraid I had a teaspoon on chutney with my cheese after lunch today. I was very good otherwise; even swapped roast potatoes for extra kale. Have I bolloxed it all up?
I'm not trying to annoy you, sorry
<marks place and settle down to pork scratchings and fizzy waters with a slice of cucumber>
Oops that was meant to be water not waters. But given how much water we are meant to drink it was probably a Freudian slip
hello all, has anyone tried making oopsie rolls? Did some this morning, had one with chicken avocado mayo and another for a snack with mackerel... they obviously are not bread but are useful to put food on like a sandwich.. I substituted baking powder for cream of tartar.
I feel greasy with the butter and mayo at the moment. I prefer tomato to cream when it comes to sauces, so am feeling it this week. I also miss beans and wine, although not together.
Haven't been weighed since last Monday though, and it's too late now so we'll see tomorrow. I guess the proof's in the pudding, if you'll excuse the food related idiom.
I've also had the "dangerous diet" telling off from a couple of people this week, including the 'calories in, calories out' remarks, which I can never argue with.
You all seem to be doing great though, well done!!
Am looking forward to weigh in tomorrow.
B - sausage, bacon, scram egg
L - none as had late breakfast
D - pan fried lamb fillet with oil/garlic dressing, sprouts, roasted red cabbage, roasted bn squash and swede.
Cheese and water
And I am sending to all the supporters on this thread which is making this WOE much more fun and enjoyable.
Thanks to BIWI and Willy and all the others who are offering help and advice.
And you are much less scary than ANY WeightWatcherWoman I have been weighed by!!!!
at missing beans and wine lucy
For those moving on to bootcamp light and looking to incorporate a few berries with breakfast, may I introduce cream cheese pancakes?
they are easy to make, adaptable and deeeeelicious. You really don't need to add the sweetener, they are lovely with just a shake of cinnamon and a blob of yogurt on the side.
Evening all. After my moan about missing out on Sunday lunch earlier, I ended up having a really nice dinner - chicken breast stuffed with garlic butter and a bit of Jarlsberg, wrapped in a slice of bacon and baked, with broccoli and a creamy mushroom/Parmesan sauce. I'm stuffed!
Can't believe we've done 2 weeks already - it's flown by. I'm hoping the next 8 weeks go as quickly!
so happy, my shopping has come and in it were several 200g pots of FF total.
Who knew yog could be so exciting?
Not caught up with the end of the previous thread, but I want to say Ewan I wish you'd posted that this morning! I tried almond flour pancakes and they were very meh. Not bad tasting exactly, just incredibly dull. The kids hated them and I had to make proper pancakes anyway and then watch them eat them. <sob>
walks away from thread, hands in pockets and whistling nonchalantly
NOT looking forwards to weigh-in tomorrow as I know I have put on weight this week.
Like the idea of bootcamp during the week & bootcamp-lite at the weekends so I think I will try that this week. Seriously periody this afternoon so have eaten some chocolate but am trying not to beat myself up too much - I didn't put this weight on in two weeks and it's not going to go away that quickly, particularly if I don't follow the rules!
Planning big salad with avocado, and some leftover tomato and ricotta stew for dinner.
I have just posted a yummy cheap recipe on the recipe thread. It is mild mince beef curry in the slowcooker and is lush. The DC loved it and i had it with cauli rice. Definately having again.
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