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.
Btw - can you grow your own celeriac? Sorry absolutely no idea when it's comes to gardening?
Hi, I haven't been posting but have been using the spreadsheet and following the rules. However I've got a big problem which hopefully someone can advise on?
For the last few days I've had a constant headache and feel a bit dizzy and tired. I'm also always desperately thirsty all the time. Is this jut carb withdrawal? Please help!
Sample meals for me would be:
B - pot of yoghurt
L - chicken breast and mayo wrapped in lettuce 'wraps'. Another yoghurt. A few almonds. Maybe some soft cheese if still hungry.
D - salmon, cheesy cauliflower mash, mixed green veg with a dollop of butter
Weight loss has been coming on great but for this damn headache!!
Hi mirai I felt like that when I first went into ketosis, it felt like a hangover but sadly without the booze! It will pass, drink plenty of water and eating more fat will help your body adapt more quickly.
I've been up ALL night with my pregnant Labrador who has needed a wee and a poo every twenty minutes, she has just spent a happy hour shredding all the newspaper in her box...but still no puppies. I'm afraid I've resorted to bucket loads of coffee with milk, it's going to be a looooooong day
<paces back and for like expectant father>
Oooh Cathy you should start a birth thread?! Our first LC puppies
Don't forget to post piccies
Yes Gless they will be weaned on crustless quiche and double cream
Dog is now sleeping soundly after her busy night... I'm wondering whether taking the coffee intravenously would be better.
Think some bacon and eggs will sort me out!!
Worked really hard at zumba last night, it was fab! I love my zumba insructer, she has such an amazing energy. Had to force my tea downa fterwards though, as I just wasnt hungry but I didnt think that skipping dinner was a good idea.
Yesterdays menu -
b - Eggs, bacon, 1 sausage, loads of mushrooms
l - Belly pork, baby leaf salad
d - Curried mince, cau;i rice
s - 5 pecans before zumba, ham slices
choo there isn't a lot i can do about the spreadsheet as i'm not sure who has and hasn't weighed in, but don't worry about it as people can overwrite the figure when they weigh in
Starving after a long walk into the office this morning, waiting for the staff canteen to open for my fry up.
choos did me a favour with the spreadsheet because I was a STS
Cathy puppies - how exciting. Any signs?
preschool is open this morning so am girding my loins to push baby in buggy and windmill-limbed 3yo up a big icy hill
b: lidl yog
l: buttery spinach omelette
d: DH has procured shiritaki noodles from the Chinese supermarket so I'm toying with the idea of a ramen-type effort. They were 'spensive so I don't want to use them and get it wrong... has anyone cooked these with good results?
mirai - welcome!
Your food looks fine (apart from the nuts - unless you're now doing Bootcamp Light). How long have you been doing Bootcamp?
If it's beyond the first two weeks, then you should be through carb withdrawal by now.
How much water are you drinking?
Bah, 1lb on yesterday and another 1lb on today... not sure what's going on. I've got a draggy, heavy feeling like I'm about to start my period; but it's only 2 weeks since my last one. However, I came off my pill as it was causing me problems so perhaps it could be?
Other than that, perhaps I should curb berries until i figure out what's going on? That's the only other thing I've added that I can think of.
Ooooh puppies! I want photos! <begins sit in>
valdeeves to answer your question about growing celariac - yes you can! My mum grew some last year, I've never done it myself but will be giving it a go this year.
link to seeds here
I'm planning my veg patch at the moment. I normally grow tons of potatoes, carrots, peas etc. I think I can't deprive myself entirely of fresh dug potatoes, or freshly popped peas, but they will be the only ones I have this year so a real treat. I'm planning lots of low carb goodies too - spinach, kale, leeks, cabbage, rocket, shallots, fennel, chard, berries.... I can't wait to get started!
Ok I am back in the game. I weighed and STS so not sure what is going on but keeping at it. Had about 4 hours sleep sur to various children but a quiet day beckons.
Have a good day everyone
BTW skandi the mashed celeriac was delicious. Utterly delicious. Stirred in cream and garlic butter and it was heavenly. Thankyou, I am no longer a celeriac virgin
Hurrah! Whoooooooosh! 2lbs gone overnight - I am under 16 stone. 15 stone and 12.6 lbs. I know that is about two of three times the weight of some of you, but for me that is a big hurrah!!!!
<does happy dance and tries not to grin like an idiot all day>
Slatternly - Celeriac virgin, ha ha ha!!!
Platoon Buffoon - thanks for the tip, I'm going to try it!
Feel terrible this morning - my blood salt is out of whack - have to get sorted as my body's struggling.
<does a little dance for mrshp>
i know they're just numbers really but it is so motivating to see that drop from one stone to another!
Well done MrsHP -going over the line into a new stone is amazing!
I don't knwo what's going on with me - I've STS for ages, months, even over xmas <proud!> - and suddenly dropped 2lbs! I even felt bloated a bit, jeans squeezing just a bit, so thought i'd gained a few - but NO! Only thing i can think is that i've gone back on the pill after 3 months, as the hot-flushes were wearing me out!
Well done MrsHP! You must be feeling fantastic! It is so inspiring to hear about other people's successes. It is so motivating!
Very chuffed for you
<enthusiastically over-punctuates with exclaimation marks!!!>
slatternlymother - I'll hold hands with you and together we will skip to under 12 stone sooner than we
expected hoped for!
Well done mrshp, brilliant results
ewan you need to rinse shirataki noodles for ages because they are in a stinky liquid for ages. Then cook them in a dry pan for quite a long time to get rid of the excess water. I fry them a bit but you can boil them, I think (I googled and there were lots of different ways of doing it). One quite disconcerting thing about them is that they... Erm...pass straight through you. It looks weird when they come out.
Slatternly. Glad you enjoyed.
At celeriac virgin.
It has a sort of slightly taste of its own which is lovely.
It's nice in beef stew as well. Rather than carrots for example. I have been a fan for year and turnips too.
I am strange with veg. I have never liked potato and salad I only really enjoy cucumber and avocado (technically a fruit I know) and tomato. I do love mushroom onion celeriac turnip asparagus and I am ok with cauliflower and broccoli. Spinach is ok but only if egg and hollandaise sauce is involved.
BIWI. Thanks for your advice yesterday. I have ditched all pork products. I may still have the odd pepparami but only in a real emergency. I have made little snack bags with baby bel and cucumber to take out when I take DC to park and soft play. Dinner last night was cod in parsley butter with mushroom and leek pan fried in butter. Leek sliced very thinly is a bit like onion once cooked so lovely.
Struggling with the after effects of a migraine today. Last night was hideous. And I have run out of sumaptriptram and tramadol. Argh. Waiting for a call back from doctors to see if they can fit me in. Fingers crossed.
I had hoped DH would be able to work from home and look after the DC as I was sick all night but sadly he had to go to work so I am supervising two small ones squabbling and shrieking over Lego. Ugh my poor head.
And thanks everyone on here for all your support! It means a lot and has kept me going.
Big congrats MrsHP!
That is exciting. I can't wait to move over my stone landmark - haven't seen my weight beginning with that number since I was a teen!
cathayandclaire that is sooo exciting. I LOVE puppies! I want one!
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