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Autumn Low Carb Bootcamp - The Questions Thread(339 Posts)
As there are lots of us signed up for the next Bootcamp, you will find that the chat thread moves very quickly! It can be the case, therefore, that questions get missed - hence starting this thread. If you have a specific question or issue, please post it here to make sure that it gets answered. I will do my best to check this thread as often as I can - and if others can answer your question then they will do so as well.
I thought it might be a good idea to start off with some FAQs that often get asked, just to help save a bit of time! So here goes:
How many carbs should I be eating per day to make sure that I lose weight?
There are a couple of points to make here. First, Bootcamp is designed to make low carbing as easy as possible. One of the things that I believe puts people off diets is having to weigh, measure and count everything that they are eating - and of course, this is impossible if you are eating out/on the go. If you make sure that you are following Bootcamp rules, then you should lose weight.
Second, we are different in terms of our ability to cope with carbohydrate. Some people can eat more carbs without gaining weight whereas others have to keep their carbs at quite a low level.
The initial 2 weeks of Bootcamp are designed to be sufficiently low carb for the vast majority of people to lose weight by following it. Although Bootcamp Light (for the remaining 8 weeks of Bootcamp) allows more carbs, it is still supposed to be relatively low carb.
Once you have completed Bootcamp and/or you have reached your target weight, then it's time to start to explore how many carbs you can tolerate before the weight goes back on. And the only way to do this is to experiment by re-introducing carbs. A gradual introduction, along with a vigilant eye on the scales/your waistband will soon tell you if you have overdone it!
Will I ever be able to eat carbs again?!
Absolutely you will - see the answer to the above question! However, if once you reach your target weight you revert back to eating the same level of carbs as you were before you started, then you will put all the weight back on. Carbs make you fat!
The best thing to do is to work out a WOE (way of eating) that keeps the carbs at a sufficiently low level such that you maintain your weight.
By the time you reach your target weight, you will also be ketogenically-adapted, i.e. your body has switched from carb-burning to fat-burning, so the odd night off will not do you too much harm.
How hard is it to eat out when you are low carbing?
It's easier to eat out when you are low carbing than if you are trying to count calories or eat a low fat diet. (As long as you don't find yourself in a restaurant that only serves pizza or pasta!)
The majority of restaurants will have something on their menu that is easily adapted for low carb eating. And it's always possible to ask them to substitute something high carb for something lower carb - so if something is on the menu being served with chips, or rice - ask if they will switch those for a salad, or extra veg. I have never been refused when I have asked this, and it is never an issue.
Some types of restaurants are harder to navigate - Thai is very difficult, not only because of the rice/noodles, but because many of their meals use sugar in the sauces as well as thickeners. At an Indian restaurant, poppadoms, rice, chappattis and naan breads are all (obviously!) out. Aim for a dry curry (so a tandoori or tikka dish), and have that with a side curry such as cauliflower, spinach or mushroom.
The best thing is to be prepared - if the restaurant has a website, have a look to see if they have posted their menu, so you have a chance to see what's available, what you can eat. And you could always ring them in advance to see if they can accommodate any particular needs that you have - mostly restaurants are happy to try and accommodate their customers.
Is it really possible to eat so much fat and still lose weight?
Oh yes! Just ask anyone else who has done Bootcamp! Fat doesn't make you fat. When you eat fat, your body does not produce an insulin spike - unlike when you eat carbs. It is the insulin production that causes your body to lay down fat.
We need fat. It is good for our brains and for our skin.
Also, very importantly, eating fat is very satiating. It is what will help to stop you getting hungry. It's actually quite difficult to eat masses of fat, whereas it's very easy to eat masses of carbs.
Here's a very good piece from a site that's well worth following, all about fat and why it's good for us/isn't going to harm us
Do I have to do any exercise on Bootcamp to lose weight?
Not if you don't want to. Exercise, as a means of losing weight, is way over-rated. You have to exercise a lot and frequently to lose a significant amount of weight. For example, I have recently taken up running. My last run saw me burn 390 calories. That's quite a lot - but that was after running for 30 minutes, and for 5km.
On my plan (and on the advice of my osteopath) I am only supposed to run three times a week. That would mean that in the course of a week I have burnt off 1,170 calories. Not that much in the grand scheme of things - but that's a lot of running!
Exercise can help you, but it's not essential.
I do a lot of regular exercise, and I'm advised by my trainer/the gym to eat plenty of carbs and/or to carb load before I run/cycle/train - what should I do if I'm low carbing?
Once you are ketogenically-adapted, you will be able to train quite happily whilst following a low carb diet. Your body will be using fat as its fuel source - and let's face it, most of us have plenty of fat readily available for that. Whereas with carbs, our bodies actually only store a limited amount in our muscles and our liver. Once these have gone, and we have emptied our glycogen stores, that's when you will find yourself 'hitting the wall' or 'bonking'. This is why serious athletes often have to carry various gels and drinks - so that they can replenish their carbs/glycogen very quickly. This won't happen if you are burning fat.
If you're in doubt, there's a very good book called "The Art and Science of Low Carbohydrate Performance" by Drs Jeff S Volek and Stephen D Phinney. Here is a description of the book from the Amazon website:
"A Revolutionary Program to Extend Your Physical and Mental Performance Envelope. Our recent book 'The Art and Science of Low Carbohydrate Living' was written for health care professionals, championing the benefits of carbohydrate restriction to manage insulin resistance, metabolic syndrome, and type-2 diabetes. In response, our athlete friends asked "What about us?" This companion book is our answer, and it could be titled: 'The Art and Science of Avoiding the BONK'. But actually, it is much much more than that. The keto-adapted athlete benefits from superior fuel flow not only when nearing glycogen depletion, but also during training, recovery, and in response to resistance exercise as well."
If I have a large glass of wine when bootcamp is over, can I compensate with extra exercise the next day?
In other words, if the body is looking for carbs to burn first, and I do a bit more to burn off those carbs, would that make it quicker for my body to go back to burning fat?
Torro - in theory, yes. But exercise is actully only a small part of the weight-loss in practice, because you need to do a huge amount of exercise to compensate. A calorie is not always a calorie! But it helps. Drink lotrs of water too.
Pixie the carbier things there will obviously be the coconut flour and the coconut milk. I don't know what garlic powder has in it. You will need to look at the carb counts on the products you have and work it out based on the quantities and portion sizes
Thanks captain. The thought of a nice glass of Merlot with a steak next weekend is keeping me going!
I won't cave in this weekend - too close to completing bootcamp.
Anyone know if mustard is ok?
And the lowest-carb stock cubes. I can't seem to find an answer on the various threads.
Maryz I think knorr (sp) ones are fairly low, depending on what I am cooking, I eater them down a bit more where I can.
I think mustard should be ok as you tend to on,y use small amounts, DH has it a lot, but check the packet to be sure!
Thanks MrsHP. I wanted to add a dollop of grainy mustard to my fried mushrooms.
I am checking carbs, but I haven't yet really got the hang of what is "low-carb". It's early days.
A teaspoon of the tesco one (which is higher carb than some other brands) is 0.5g so if it is a small amount it would be fine. I wouldn't go smothering it willy nilly all over everything, but a teaspoon on mushrooms I reckon would be fine!
Well, actually <whispers> it's the Lakeshore wholdgrain mustard with Guinness, so it may not be ok (11.2 carb per 100g)
<reminds self to google before asking stupid questions>
Well a teaspoon is about 5g so you are looking at about 0.5/0.6 g per teaspoon if that helps!
Yes, I suppose.
But I have vowed to do the two weeks with nothing more than 3% carbs, and I think I've done it so far apart from a spoonful of red curry paste divided between six.
So I will just add more butter.
Getting to end of 2nd week on bootcamp and think I'm doing fine. Not finding it too hard to stick to and feeling great. Problem comes next weekend. I'm going to be doing a sort of challenge day for charity involving running, mountain biking, kayaking etc for the whole day. The info we get says to bring snacks for energy e.g. cereal bars, chocolate etc. What can I bring? Don't want to go right off the rails but equally not keen to keel over in the middle of it. Think they provide some lunch but I would expect that will be carb heavy.
That's an interesting challenge! I suspect your friend may be packs of cooked meat - ham chicken, pepperami etc. Should give you plenty of energy but will take longer to release it so you'll need to eat before you need it, if you k ow what I mean.
Nuts would be good. You can also buy individual portions of cheese from M&S which would work well. Hard boiled eggs? (All depends on how much you can carry of course!)
If all else fails, some Atkins Daybreak Bars would be a good compromise. Yes, they are processed, but they are low in carbs too. Boots and Sainsbury's sell them (not sure about Tesco because I don't shop there very often)
Thanks for the advice. Think I'll bring a combination of the above - love hardboiled eggs, cheese and nuts so that should do. Which nuts are best? Might also get the atkins bar things. I suppose even if they aren't great its better than stuffing in a bar of dairy milk! I shall let you know how it goes.
There is an evening party after but happily it's a hog roast so should be ok (as long as I avoid the beer).
Macadamias are the best, and almonds.
I have had a few hiccups so not really expecting much weight loss. I basically want to loose 13lbs by Xmas -am thinking Ilb a week might be more achievable
steppingonlego Maximuscle Promax Meal Bar were on offer in my tesco express for about £1.40. Not sure whats in them but they claim to be high protein and high fibre.
Help Willie. I'm trying to enter my weight for 30th September. When I highlight my cell and enter the weight it goes into SteppingonLego's row.
Willie's away at the mo, stinker. I'm sure she'll get on it when she's back - it may be that you've been 'archived'. That happens if you don't enter for a week or so - just because it mucks up the averages.
sorry stinker - i'm away with work and what with all the
wining and dining meetings i'm not really keeping up!
it looks to me like you've successfully entered for yourself (7lb loss in two weeks? bloody well done), so it may well be just the boxes not rendering properly in whatever device you're using to access (sorry, the spreadsheet is a bit clunky on some devices and platforms)
WWd - if you're back could you see unarchive me please ?
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you're back on there colette
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