Summer Low Carb Bootcamp - The Questions Thread

(507 Posts)
BIWI Mon 29-Apr-13 16:18:52

If you have any questions, just ask them here. From experience, the chat thread moves so quickly, posters' questions often get missed.

Picking up on some that have already been asked today:

Can we eat dairy in Bootcamp?

Yes you can, but be aware that for some people dairy can impede weight loss. Butter is fine - you don't have to worry about that, and yoghurt is apparently better tolerated than milk, cream or cheese.

Cheese is a great low carb food and it's lovely to not have to worry about being able to eat it on the basis of it being a fat.

Milk can become quite carby quite quickly, so if you're having several cups of tea/coffee a day, you need to keep an eye on this. If you can, it's best to have your tea/coffee black - or to substitute cream (double) for the milk.

Cream can be used in cooking (always double, as it has a higher fat content), but again be aware that it might be an issue for you.

The best way to find out if it's a problem for you is to keep a food diary, and then you will be able to see the impact of dairy on your weight loss.

BIWI Mon 29-Apr-13 16:20:07

Is hard cheese out/is cottage cheese better?

Hard cheese tends to be very low in carbs or to be carb-free, whereas there are carbs in cottage cheese/cream cheese.

If in doubt, check the labels on the back of pack when you're doing your shopping.

BIWI Mon 29-Apr-13 16:24:18

Where is the list of allowed foods?

I don't know! They seem to have disappeared from the spreadsheet. I'll ask WillieWaggleDagger to investigate further.

However, if you click on the Veg Carb Counter tab, that will show you the list of allowed veg and their carb counts. It is also a spreadsheet that will work out the carb count of your vegetables in any recipe, should you want to count your carbs. (Just remember to clear the columns first, as you may find that other people have put values in from their recipes!)

When looking at the veg list, please make sure that you focus on using those veg/salad that are 3g carbs per 100g or less. You can eat other veg, but just be mindful that they can quickly add up to a lot of carbs.

BIWI Mon 29-Apr-13 16:25:36

Celeriac seems very carby - is it really allowed?

Despite its lush texture (try making soup with it - it's fabulous), celeriac is only 2.3g carbs per 100g, so it is very low carb. There are some lovely recipes that use it on the recipe thread

anchovies Mon 29-Apr-13 16:33:52

I'm new to all this and to be honest am finding the food quite exciting grin

Am just putting together this weeks shopping list and it appears that I can have this for tea? Surely not?!

BIWI Mon 29-Apr-13 17:04:23

Can I have coleslaw?

You have to be very careful with coleslaw as it can be very high in carbs - and they vary significantly. Often they are made with lots of sugar, plus the carrot content increases the carbs.

Home-made is much better. Here is a recipe that will serve two people:

125g white cabbage (less than 1/4 of a cabbage)
75g carrot (1 medium-sized carrot)
25g shallot (1/2 a banana/echalion shallot)

Slice white cabbage thinly
Grate carrot finely (don't use the largest holes on the grater)
Chop shallot finely

Add oil and wine vinegar - roughly 3 tablespoons oil and 1 tablespoon vinegar, and salt and black pepper. Stir everything well together. Leave for half an hour or so. Just before serving, stir in a tablespoon of mayo.

This will make 2 portions, each at 6g carbs

If you are buying coleslaw, check the carb count on the back of the label.

BIWI Mon 29-Apr-13 17:05:24

anchovies - you will wonder how this can possibly be a diet! And yes, absolutely, you can eat that. Just avoid the apple chutney and serve it with a lower carb veg on the side. Broccoli or leeks would be lovely with it.

BIWI Mon 29-Apr-13 17:09:31

What is Ubercamp?

Ubercamp is three days of strict low carb and no dairy meals. Look at the spreadsheet tabs for the meals, shopping lists and recipes.

This three day plan is great if you really need to be strict, and/or if you want to check if you have a dairy issue. But don't do it until you've completed at least two weeks of Bootcamp, as you will find it very difficult. You need to have switched from carb-burning to fat-burning before this will really work for you.

BIWI Mon 29-Apr-13 17:12:29

What can I snack on if I'm hungry?

One of the greatest joys of low carbing is that it suppresses your appetite. Your blood sugar levels will be stable, which will mean that you stop craving food. You may even find that it's quite possible to forget to eat sometimes!

That said, if you do find yourself getting hungry, then eat. But make sure that you're eating low carb snacks. Good low carb snacks include:

hard boiled eggs
cooked meats (try and avoid too much processed stuff though)

BIWI Mon 29-Apr-13 17:15:39

How many carbs per day should we be aiming at?

We don't have a specific level of carbs on Bootcamp as this would mean you having to weigh/count everything, and the whole idea is to make it simple.

If you focus on getting your carbs mainly from veg/salad, and only eat veg on the allowed list, then you will be keeping the level of carbs low enough to ensure that you are losing weight.

All the different low carb plans give different levels. Atkins' Induction (the strict 2 week phase that kicks off the diet) says 20g carbs per day. Dr Charles Clarke (who doesn't have an initial phase) says 40-60g.

Dr John Briffa says that we shouldn't eat more than 100g carbs per day - although I believe that this is more about maintenance rather than weight loss.

Also, the other reason for it being impossible to set a daily limit on carbs is that we are all different. Some people have to keep their carbs really low every day in order to lose weight, other people can tolerate more.

pennylovesleonard Mon 29-Apr-13 17:19:26

I am ttc so aiming to do boot camp lite.
I don't eat much meat - only chicken & ham really, so I'm thinking I'll be eating lots of eggs, cheese & salads, (omelettes?)

What do you think biwi? Any tips?

BIWI Mon 29-Apr-13 17:25:07

Not really sure why Bootcamp would affect ttc?

Re the meats, chicken is fine, but it can be very low in fat, so you'll need to watch that. Use chicken thighs, or roast a chicken and make sure you eat the skin (which you have slathered in butter/oil before you cook it!). If you're using chicken breast, make sure that you use a lot of fat in the rest of the meal - i.e. add mayo or cook your vegetables in butter/add butter to veg - fry rather than poach/grill the breast.

Ham is OK occasionally, but like all processed meats shouldn't be something you're having at every meal/every day.

Eggs, cheese and salad (with an oily dressing) are all perfect low carb food.

middleagedspread Mon 29-Apr-13 17:25:45

What about flax seed? it's quite filling, good on yoghurt but I wonder how carby it is?

middleagedspread Mon 29-Apr-13 17:27:37

Sorry, another bought prawn cocktail? the Waitrose one says 2.7 g per 100g, 1.7g sugar.

pennylovesleonard Mon 29-Apr-13 17:30:45

Cool thanks biwi!
I think it's just avoiding ketosis when ttc (? Not sure though..?)

Flax seed / ground flax seed is used in low crb recipes as the fibre is high so 'effective' carbs are low

However it makes me stall so I would be careful with it and maybe avoid for the first two weeks of bootcamp

BIWI Mon 29-Apr-13 17:31:52

Flax seed has 1.7g carbs per 100g, so it is low carb.

It's not something I have used much at all, but others have reported problems with it, I believe.

To be honest, though, you won't need to think about things being filling if you're eating low carb 'properly', as you really will find that you're not hungry between meals.

Penny I think that's pregnancy, I'm not sure about ttc

Middleagedspread you should be using fat to fill you up you shouldn't really need something like flax

twinklestar2 Mon 29-Apr-13 17:33:55

I've seen a few recipes on the recipe thread involving coconut milk. Are we allowed coconut milk?

middleagedspread Mon 29-Apr-13 17:34:07

Thanks, will avoid to begin with.

twinklestar2 Mon 29-Apr-13 17:35:21

Another one: are we allowed to eat things that are deep fried?

BIWI Mon 29-Apr-13 17:36:08

Oh yes, twinklestar2 - remember fat is good! Deep fried is perfectly OK on this WOE (way of eating)

twinklestar2 Mon 29-Apr-13 17:37:21

Great - thanks! If you can get back to me about my coconut milk question too, that would be great :D

BIWI Mon 29-Apr-13 17:39:32

You can happily use coconut milk, as it is 3.4g carbs per 100ml. Coconut cream is even better, as it is only 1.8g carbs. But avoid creamed coconut, as that is a whopping 22.1g carbs per 100g!

(All carb counts are for Blue Dragon brands. Carb counts do vary, so check the back of the tin/packet if you're choosing another brand)

twinklestar2 Mon 29-Apr-13 17:51:13

Great thanks! Thai green curry here I come!

CarolBornAMan Mon 29-Apr-13 18:35:11

so my next question is .. what happens after the 2 weeks are up - do we get to eat the next set of lower carb foods such as nut seeds and berries? Thanks for the help - this is so kind of you to invest so much of your time in the lard of others!

Ruprekt Mon 29-Apr-13 20:01:42

Deep fried!! Bliss!, what the heck can I eat that is deep fried?

carol - have a look at the spreadsheet under the tab for 'bootcamp light rules', which some people like to move on to. as you suggest you can start to introduce some of the lower carb fruits and nuts/seeds. some people prefer to stick with bootcamp, however, so it's up to you in terms of what you want to do after the first two weeks.

personally, i try (!) to bootcamp during the week and then bootcamp light at weekends if i want to. it does depend on your aims for low carbing, though, and how much weight you want to lose, and how you want to do it. as you get used to low carbing, you will start to learn what your body will tolerate, what causes you to retain weight/water, etc

CarolBornAMan Mon 29-Apr-13 20:26:04

ah right got it - thanks - like your idea as I want to keep this quite strict as it is quite easy to take a snow white approach here and drift .. got a lot to lose so need to keep this tight.. might think up lush weekend treat meals with the extras to keep me motivated on a Tuesday when urge to eat crap will probably hit me! Thanks again

twinklestar2 Mon 29-Apr-13 20:27:28

Are we allowed tinned tomatoes?

BIWI Mon 29-Apr-13 21:28:30

Yes, twinkle - but bear in mind that they are quite carby. Sainsbury's Basics tetrapak cartons seem to be the lowest.

Ruprekt Mon 29-Apr-13 21:44:58

What can I eat that is deep fried? smilesmilesmile

Chipsbigbowl Mon 29-Apr-13 23:06:00

Is it norm to feel super thirsty? I've drank 3/4 l of water today but just feel tired and headachy

WestleyAndButtockUp Tue 30-Apr-13 06:28:01

Why does it say avoid Atkins DayBreak bars? They've been an integral part of my success on low carb before!

Thank you BTW.

chips you probably feel a bit rotten due to carb withdrawal, which should improve over the next few days. the thirst isn't unusual, but just make sure you're getting enough salts (sodium, potassium) - avocados and salmon are good sources i believe

westley atkins bars are full of artificial nasties and we're trying to get away from processed foods and the cravings for sweet tastes. unfortunately atkins bars won't help with either of those things.

Chipsbigbowl Tue 30-Apr-13 08:20:39

Thanks! I've had a bit of smoked salmon this am so hopefully that will help.

Woke up feelig like there is a fury gerbil in my mouth. Surely that's a good sign. And scales show a 2 lb loss!!!!!

BIWI Tue 30-Apr-13 08:35:32

Yes, the reason for avoiding the Atkins bars is two-fold:

- we are aiming to break the stranglehold that sugar and sweet things have over us

- they are highly processed, and use artificial sweeteners

There is some suggestion that for some people artificial sweeteners can also provoke an insulin response

So best avoid them - especially during these initial strict two weeks

toomuchtoask Tue 30-Apr-13 09:25:55

Are fruit flavoured yoghurts ok as long as they are full fat?

Chipsbigbowl Tue 30-Apr-13 09:26:55

BIWI, getting on a plane in 2 weeks. Was thinking of taking a few atkins bars as that will be better than the plane food. Maybe I'll try and sneak
Some boiled eggs on board. The other passengers are going to love me!!!

EwanHoozami Tue 30-Apr-13 09:29:14

toomuch fruit flavour almost certainly = sugar. What does the carb and sugar count on the label say?

EwanHoozami Tue 30-Apr-13 09:31:55

You can get a no added sugar vanilla extract that is quite nice in plain yog, btw. I think Waitrose have it?

rubybricks Tue 30-Apr-13 09:33:01

i have so many questions that keep occurring to me during the day, really must write them down!

1. is quorn ok? we use it all the time as a meat substitute in this house

2. is there some magical combining that should be happening? eg i just had scrambled eggs made with 2 eggs and then some smoked salmon slices from the fridge (am a terrible cook, it wasn't as nice as yesterday's breakfast) - but was wondering if i should have had a vegetable alongside? (slimming world hangover)

3. what about portion sizes? i'm really noticing that i don't feel hungry between meals if i have breakfast, but wondered is that because i'm too heavy handed with the serving spoon?

4. i simply cannot bring myself to eat the skin of chicken. there are some things that are just too ingrained! on the one hand, i am delighted to be able to eat cheese, cream, parmesan etc but when it comes to meat/chicken i would remove all visible fat before cooking - HOW do we break free of this mindset??!

5. do you recommend daily weighing?

sorry if all this is covered elsewhere, i just feel strangely optimistic that this might actually work where nothing else has... thank you again for making this possible thanks

toomuchtoask Tue 30-Apr-13 09:40:24

Boo hiss. I want a strawberry yoghurt! I haven't bought them yet but I want a yoghurt and hate natural yog unless it has banana mushed up in it!

ruby i'll answer your questions from my POV, but i know others will have some good answers:

1. check the packet with respect to carb content, as it varies in terms of what product you buy. quorn is quite processed so definitely not for every day (and I think it contains wheat??). it's also low fat so would need plenty of fat added.

2. you don't have to have veg at breakfast if you don't want to and as long as you are eating plenty at other meals, but i quite often add a handful of wilted spinach in butter as it's tasty!

3. don't worry about portion sizes too much, but obviously don't eat the full plate if you're stuffed just because it's there. you shouldn't be hungry between meals - that's a good thing! this WOE is great for regulating your appetite and helping you distinguish between real hunger and boredom/stress hunger. if you were very close to goal weight or were struggling to lose then portion size might be something to consider, but certainly during the first two weeks of bootcamp just serve yourself the amount you want to eat and enjoy! it might be worth initially just weighing your regular portions of veg and check the carb count of that just to check you're not going overboard, but if you are losing weight and not hungry then don't worry about it.

4. i found this REALLY hard at first, but weirdly my tastes have changed and i now enjoy the fat on meat (as long as it's not chewy gristle). honestly, the fat adds to the flavour so much, and you will find that your dishes taste almost restaurant quality (because they use lots of fat!). things that help are:
- use the slow cooker, so fatty cuts of meat become meltingly tender and the fat adds to the flavour so much
- fry and roast in butter so the fat caramelises beautifully
- if you're rendering the fat down while frying, add something like mushrooms or courgettes to the pan, which will soak up a lot of the rendered fat

5. daily weighing is up to you. i weigh daily, because i need to hold myself accountable if i've gone off-piste. you have to be able to handle the fluctuations, though, as your weight can change by at least 2-3 lb up or down for no apparent reason over the course of a week (could be caused by hormones, anything really, long car journeys make me put on weight as i think i retain water). if you think the fluctuations will upset you, then stick to weekly weighing

BobblyGussets Tue 30-Apr-13 11:04:46

What is this Lidl yogurt people keep mentioning? It sounds like it might be low carb? I knew the fruit ones would be too carb-y, so I would like something like yogurt that is a little less savoury tasting.

I am on day two now (will add myself to the spreadsheet in a bit) and feeling a little tired. When I feel better, I intend to do some quite hard excersize; is that ok on just low carbs?

Thank you BIWI and Willy for all this effort. It's my last chance saloon before my holiday is August and I want a bikini.

teaandthorazine Tue 30-Apr-13 11:36:02

Ruby - just popping in to say, forget all that you learned on SW - this WOE is completely different. You don't need to do any combining or weighing or healthy extras or syns or any of that stuff. Those weightloss programmes over-complicate things to make you feel as if there's some magic formula to losing weight and only they have the answer.

Eat what you want, when you want, in whatever combination you want, as long as it's low-carb. Easy. Drink plenty of water, eat plenty of veg (but not at breakfast unless you actually want to!)

This WOE works best when you learn to love the fat. May I suggest chicken drumsticks, skin rubbed with ghee, roasted with garlic and plenty of salt and pepper? Unbelievably delicious, crispy, golden and sublime - honestly, you've not lived until you've tried 'em!

teaandthorazine Tue 30-Apr-13 11:38:00

Bobbly - the Lidl yoghurt comes in a big blue and white litre tub. It's called Eridanous (I think). It's yummy and very low carb (however I prefer Total as it's even creamier, but more expensive). Enjoy!

justpoppy Tue 30-Apr-13 12:22:09

ooh I just came on to ask the Lidl yogurt question - was really hoping it was going to be the one in the big blue bucket as that is so nice! Will be popping to Lidl tonight definitely. Thanks tea

BIWI Tue 30-Apr-13 14:21:07

bobbly - I train at least once a week with a personal trainer and am also doing the C25K programme. I'm now running for 30 minutes at a time.

I often do all of this in a fasted state, and it's never a problem. You may find it harder at first, when you're in the process of switching from carb burning to fat burning, but after two weeks of Bootcamp you should be fine.

rubybricks Tue 30-Apr-13 14:30:10

thanks willie for answering all my questions so comprehensively, so quorn isn't great then sad. that's a good tip about using the slow cooker for fattier cuts of meat, i must look mine out.

for lunch today i had salad leaves, mayo, cream cheese filled celery sticks the way my mum did it in the 70s (delicious!) and two chicken drumsticks cooked with the skin on (eaten with it largely off, i really tried though), hope this was ok.

and thanks teaandthorazine - will try your drumstick recipe this week!
hope day 2 is going well for everyone

BIWI and Willie - just wanted to say well done and thanks for all the effort you both put into this.

This questions thread was a brilliant idea.

Oblomov Tue 30-Apr-13 16:16:51

BIWI, I have a few questions please.
1) Bernstein says no carrots because thy are sweet and thus carby. But lots of recipes include them. including your coleslaw. How can I get around this?
2)Bernstein says no tomatoes. I can't seem to find the recipe for the bolgnaise sauce, which doesn't use toms. Please could you link or print it?
3)I am frightened of my old meals, how to re-creat them, what to use instead: such as my old spag bol and my old curry. No rice or pasta. What else could i use instead? Shall I use courgette ribbons. what about the rice replacement?
4) Bernstein says no onions. I can't make any meal, any curry or any spag bol without onions. This is a nightmare for me.
I saw you recommending shallots.
What shall I do here?

Many thanks.

NigellasGuest Tue 30-Apr-13 16:19:28

Rice substitute: try grated cauliflower, lightly fried in butter with some salt and pepper - very delicious!

Oblomov Tue 30-Apr-13 16:32:29

Er, I am afraid I have some more. blush
1)I am not allowed lemon juice or peppers and lot sof recipes include that. what shall I do?
2)BIWI's shirataki noodles link, @ Wai Yee Hong is sold out - any other sites, recommendations?

Which supermarket sausages and tomatoes, exactly do you recommend? I saw you said tetrapack for toms, but I am really sorry (idiot) I am not sure which ones you mean?

EwanHoozami Tue 30-Apr-13 16:46:23

Oblomov - Carrots and tomatoes are slightly up on the carb scale from leafy green veg but I don't think they're a no-no. Probably just not for every day. Sainsbo's Basics tetrapaks of toms are the lowest in carbs and smaller, younger carrots are apparently lower in sugar (which seems counter-intuitive but I am reassured it's true!)

Peppers, aside from the bitter green ones are a bit on the high side for the first couple of weeks. Lemon juice is also high, but you don't need much to make an impact on taste so I do use it sparingly quite often.

Shallots are great (and the echallion or banana ones are much more manageable than the fiddly little ones) or leeks are good onion substitutes too.

EwanHoozami Tue 30-Apr-13 16:49:09

...shiritaki noodles are also known as konnkaku noodles and lots of Asian supermarkets stock them. There's another branded one called Miracle Noodle that Holland and Barrett sell but it's more ££ for the same thing.

EwanHoozami Tue 30-Apr-13 16:51:15

apols, konnyaku

ecuse Tue 30-Apr-13 17:14:23

Oblamov in my experience, chilli and curry both go really nicely on a pile of finely sliced iceberg lettuce (needs to be iceberg so it's nice and crunchy). It's especially good with a really hot topping because it's cool/refreshing so you get the crunch and the cool together.

ecuse Tue 30-Apr-13 17:16:36

Oh, and Ocado do bags of ready-peeled-chopped-and-frozen shallots which are a bit of a godsend if you can afford to splash out on them. Cause they are bloody fiddly otherwise!

Oblomov Tue 30-Apr-13 17:21:29

Thank you very much.

Oblomov it sounds like Bernstein is a lot stricter than bootcamp with respect to some of the carbier veg. I do eat some of those things but in small quantities and not every day. If you wanted to be really strict and exclude carrots, onions, peppers, tomatoes etc, then I think it's doable but possibly less easy to maintain as a way of eating long term.

- you can just exclude carrots, just have coleslaw made from cabbage
- lemon juice is quite easily excluded, can you replace it with the zest for a lemony flavour if needed?
- leeks are another good substitute for onions as well as those suggested above
- if you can't have tomatoes at all, then bolognese sauce it basically out. But there are lots of other things you could have instead on the recipe thread, and save bolognese for a treat

It took me ages to move away from the idea of recreating carbier dishes in a low carb way - sometimes it works, but sometimes it's just a poor substitute for the real thing. So it can be more satisfying to make a 'naturally' low carb meal rather than a low carb version of something else. That said, low carb versions are often delicious too so don't avoid experimenting.

BIWI Tue 30-Apr-13 18:58:33


I'm afraid I haven't read any of Bernstein's work, although I know that his diet is for diabetics, and is pretty strict. But to answer your questions:

1) Bernstein says no carrots because thy are sweet and thus carby. But lots of recipes include them. including your coleslaw. How can I get around this?

Carrots aren't as high in carbs as you might imagine, although they are pretty dense, so you don't get much 'for your money', as it were. The coleslaw recipe uses finely grated carrot, so doesn't actually use that much. One portion of the coleslaw gives you 6g carbs. You could, as Willie suggests, leave the carrot out, or cut down the quantities.

As long as you're not eating them that often and making sure you're not eating a lot, personally I wouldn't worry too much. Maybe leave them out for Bootcamp but reintroduce them in Bootcamp Light?

2)Bernstein says no tomatoes. I can't seem to find the recipe for the bolgnaise sauce, which doesn't use toms. Please could you link or print it?

I don't know of a recipe that doesn't use tomatoes! I've scanned through the recipe thread but there's nothing there I'm afraid.

3)I am frightened of my old meals, how to re-creat them, what to use instead: such as my old spag bol and my old curry. No rice or pasta. What else could i use instead? Shall I use courgette ribbons. what about the rice replacement?

If I'm having Bolognese, either I just have the sauce with grated Parmesan on top, or I boil some finely shredded white/green cabbage and use that in place of spaghetti. I tend not to substitute anything for rice - so if I'm serving curry, I just have the curry on its own with whatever veg we're having

4) Bernstein says no onions. I can't make any meal, any curry or any spag bol without onions. This is a nightmare for me.
I saw you recommending shallots.

Onions are very carby - they have a fairly high carb count at 7.9g carbs per 100g, and they are also quite dense, so you can end up using a lot of them, thus increasing the carbs quite significantly. Shallots, by comparison, are 3.3g carbs per 100g, so much better.

Because I don't know about Bernstein's plan, I can't really advise you any more than this - personally, I can't see that having carrots or tomatoes occasionally will be a really big deal - but as a diabetic, if you have to restrict your carbs significantly and/or to a specific amount of carbs every day, then I can see why he would counsel you against these veg.

That said, if you're not eating things like rice/pasta any more, then your overall carb count will be a lot lower than previously.

Are you doing Bootcamp or Bernstein? Bootcamp - whilst it seems strict - is a lot more relaxed than Bernstein because we don't weigh/count things. Having the allowed list of veg, with the instruction to focus on veg/salad that are 3g carbs per 100g, and making sure that you are getting your carbs mainly from veg/salad will ensure that your daily carb count is low enough to lose weight. Whether or not it is low enough for you to keep your diabetes under control is something I cannot promise.

Courgette pasta is great with bolognaise sauce

Strips of courgette either julienne style or flat with a potato peeler and fry olive oil. Yummy!

middleagedspread Tue 30-Apr-13 19:27:08

Shredded Savoy cabbage fried in olive oil until crispy is delicious.
I have instead of pasta.

oblomov hello again! I see that most of your questions have been well answered by others. Having read Bernstein, and it having given me the confidence to low carb these are my thoughts. Obviously I am not medically trained or anything!

For me, I find that bootcamp and bernstein pretty much go hand in hand. The reason that Bernstein counts carbs particularly for type I diabetics is so that you can adjust your insulin control. By counting carbs he suggests that you keep your meals roughly the same size (eg 6 carbs at breakfast, 12 at lunch and 12 at dinner every day). By keeping your carb counts similar for meals you should hopefully be able to adjust your pump and insulin requirements accordingly. Others not reliant on insulin don't need to count as they don't need to adjust an insulin dose.

Because of your diabetes I would strictly carb count initially to ensure that your meals are relatively similar in carb size (whether or not you stick to roughly his 6-12-12 or something different would be up to you). You will probably very quickly get to know what sort of things you can eat at each meal and then go from there.

In terms of having your old meals, I think you need to get into just a whole new mindset, rather than try to adapt what you had before if that makes sense.

I do have carrots, onions, peppers etc..., but I am very aware they are higher in carb content and have weighed in the past so I sort of now know how much and how often I can have them, and tend to have less of them than other things.

Cauliflower rice really is the best thing ever to replace rice with any meal (curry, chilli etc...) but when we have something that would have had noodles I don't tend to bother for example we had stir fry yesterday but I had extra veg and a bigger portion rather than a usual portion served with rice or noodles.

Bernstein does advocate the use of low carb stuff (eg atkins bars etc...) and this for me is really the only difference between being a diabetic on bootcamp. For me, I shouldnt' really ever eat anything sugary at all as it sends my sugars flying and then I end up all over the place. I do tend to have as my treats some of those atkins bars for times of desperate need or as a really big treat diabetic chocolate or sweets. I don't have them regularly (and of course never too many as we all know what happens then!), but when other start to introduce maybe a small bit of dark chocolate into their maintenance, I don't think that is ever something for me I would do regularly.

I hope that makes some kind of sense, and sorry it is too long. Are your diabetes team working with you on lowering the carbs, or are they anti-it?

BIWI Tue 30-Apr-13 22:14:51


Sorry, I missed your second lot of questions!

1)I am not allowed lemon juice or peppers and lot sof recipes include that. what shall I do?

It depends on why you're not allowed them! Is it because of the carb levels?

2)BIWI's shirataki noodles link, @ Wai Yee Hong is sold out - any other sites, recommendations?

you can also buy them from amazon

If you have a Chinese/Korean/Asian supermarket near you, you should be able to get them from there. They come packed in water, not dry like other noodles.

twinklestar2 Wed 01-May-13 11:18:15

Can I buy cooked cocktail sausages and snack on them if necessary?

BIWI Wed 01-May-13 11:19:59

It depends on the carb count - most sausages are very high in carbs

BIWI Wed 01-May-13 11:21:18

Better things to have to snack on would be cheese, hard boiled eggs or olives - if you need to snack!

You should find, once you're in the swing of low carbing, that you really aren't hungry between meals. Snacking becomes a habit as well, so you need to ask yourself if you are truly hungry or you're just doing it because it's a habit.

If you are finding yourself hungry in between meals, it's a sign that you're not eating enough fat (or not eating enough at your meals). You could also be thirsty, so try drinking some water.

twinklestar2 Wed 01-May-13 11:36:06

I don't eat raw cheese and I hate cold boiled eggs - sorry

I need to give myself time to have a bigger breakfast.

I'll be fine, just trying to get to grips with it all. I've done no bread, pasta, potato and rice before quite easily on a number of occasions so I know I can do this smile

Thanks for answering my questions smile

cathyandclaire Wed 01-May-13 11:37:25

Oblomov in general we don't need to count on Bootcamp...but at the beginning you may find My Fitness Pal useful for monitoring your carb intake, so that you can get the right carb counts but still have tomatoes in your spag bol/ a splash of lemon juice/ the odd carrot.

If you do use it, try and make sure the entries are British for more accurate carb counts ( the American ones don't take fibre into account), so choose Sainsbury's/Tesco/Asda etc rather than generic cauliflower. I found it brilliant when I was trying to lose those pesky last few poundssmile

BIWI Wed 01-May-13 11:39:16

Oblomov - there's also a carb counter on the spreadsheet - look at the tabs along the bottom. If it helps you, then you could start Bootcamp by weighing all your veg and entering it into the spreadsheet, which will work out carb totals for you

twinkle - you might be better buying some low carb sausages (The Black Farmer ones are lovely) and having those instead

twinklestar2 Wed 01-May-13 12:01:00

Are they organic? Sorry to sound like a wanker but I only eat organic.

BIWI Wed 01-May-13 12:09:43

I think they are ...

BIWI Wed 01-May-13 12:10:29
BIWI Wed 01-May-13 12:11:56

.... but Sainsbury's do organic sausages that are only 0.9g carbs per 100g

dawnpreview Wed 01-May-13 12:15:43

I just had some Black Farmer sausages for lunch, and they were delicious!

twinklestar2 Wed 01-May-13 12:27:56

I usually buy the tesco organic ones. I'll check the carb count - thanks.

Might have to change my dinner tonight as I'm craving sausages!

Have a few days off work so looking forward to having longer to cook and trying out some different recipes, rather than just having chicken and salad.

BIWI Wed 01-May-13 12:31:09

Another dinner I often make (because it's really easy!) is to chuck a whole load of sausages into an oven tray along with chopped up veg, e.g. shallots, leeks, cauliflower, peppers, courgettes, etc, loads of olive oil, black pepper and sea salt, and just roast them till everything is lovely and sticky and starting to char. Fab served with a dollop of mayo and some salad.

Also great if you chuck in some garlic cloves and - if you like hot food - the odd chilli.

prettybird Wed 01-May-13 13:25:11

My local deli/restaurant sells absolutely scrummy Italian sausages: 99% meat and the only added ingredients are the salt and herbs. smile

Ds keeps nagging me to buy them - I'm only being kind by doing so! grin

twinklestar2 Wed 01-May-13 14:48:15

Thanks for that recipe BIWI. How long does it take to cook? I need quick food after I get in from work :D

BIWI Wed 01-May-13 15:27:41

About 20-30 minutes, depending on the veg that you use.

Fry the sausages briefly first, just to get a bit of colour on them, then chuck everything into the oven tray and into the oven. It needs a bit of a stir about half way through but that's it.

twinklestar2 Wed 01-May-13 17:03:04

Thanks for the recipe!

newlark Wed 01-May-13 17:43:49

I have a question - sorry a bit embarrassing - is a bit of body odour a side effect of the body adapting? I shower and wear fresh clothes each day and use a rock crystal deodorant (Pitrok) that I've had no problems with for several years and since day 3 (started on Thurs) I've been noticing a bit of a whiff and have been needing to wash and change in the afternoon. Does this wear off or do I need a heavier duty deodorant?

BIWI Wed 01-May-13 18:33:29

I've never heard of that before, newlark! I'll investigate further ...

BIWI Wed 01-May-13 18:37:49

Well, well, well looks like it can cause body odour!

How long have you been low carbing, and what have you been eating? Have you been eating more protein than fat, do you think? List out your meals for me over the last three days so we can have a look

newlark Wed 01-May-13 19:06:07

I've just been doing some googling as well and it seems to be mentioned on a few websites

I've been low carbing since Thursday morning and first noticed a smell on Saturday afternoon. I'm following the veggie rules as I'm almost completely veggie apart from occasional fish and I have been eating a fair amount of fat (in cheese, mayo, nuts/seeds and yoghurt - all full fat) as well as plenty of protein. Probably not drinking as much water as I should (though more than normal) so will up that to try to dilute it!

Today so far
B - Full fat greek yoghurt with some milled flaxseed and a few chopped nuts
L (out) - Cheese salad with coleslaw
snacks - lowish carb veggie sausage and mixed seeds/nuts

Yesterdays meals were

B - 2 egg omelette with 1 tofu sausage and 1 large slice of cheese
L - big salad with grilled veg, halloumi and pesto dressing
D - big salad with feta, mayo, coleslaw
Snacks - olives, cheese, mixed seeds

B - 2 large grilled mushrooms with pesto
L - tofu sausage with spinach in a cheese sauce made with full fat soft cheese with grated cheese
D - small piece of salmon with broccoli, spinach, mayo, coleslaw
Snacks - olives, cheese, mixed seeds

BIWI Wed 01-May-13 19:13:50

Try upping both your water and your fat, if you can, and see what happens.

It could just be a ketosis thing, in which case it should lessen soon.

WestleyAndButtockUp Thu 02-May-13 07:01:07

Is there a separate recipes thread?

BIWI Thu 02-May-13 08:21:42

There is indeed!

Some lovely recipes to inspire you.

WestleyAndButtockUp Thu 02-May-13 10:50:53

Thank you!

WestleyAndButtockUp Thu 02-May-13 10:52:38

Does anyone have recommendations for fitness/diet iPhone apps which work particularly well with low carb? Aren't most of them primarily focussed on Calories, or can they be re-focussed onto carbs?

BIWI Thu 02-May-13 11:01:54

There are loads, but most of them seem to be American. Will have another look and see if I can find anything

Loubsiez Thu 02-May-13 12:29:39

BIWI and others thanks so much for all this info and help, its been the inspiration for me to try to shift all this baby weight and then some.

I'm actually a lurker on here mostly, but started bootcamp last Wednesday and have lost 5lbs already so i'm definitely a convert to this WOE.

I have been reading most of the threads and haven't come across this before so i was wondering about popcorn, if you pop it yourself and add butter and salt is it ok in small quantities?

BIWI Thu 02-May-13 12:48:10

It depends what you mean by small quantities! I think it has to be a no, really.

Whitworths Popping Corn = 47.9g carbs per 100g (as consumed)
Sainsbury's Popping Corn = 52.3g carbs per 100g (as consumed)

So even if you restricted yourself to 25g that's still a lot of carbs in a snack

Popcorn counts as a whole grain I think. There is just over 6g of carbs in one cup of plain air popped corn. 1 cup is about 8-10 popped kernels which isn't very much at all for the carbs you are consuming, and probably difficult not to have too much so I'd also say a defnite no to pop corn...

Loubsiez Thu 02-May-13 16:32:31

Ok will defo avoid, thanks ladies

Casmama Thu 02-May-13 18:54:10

I have been following low carb for about 3 1/2 weeks and if my scales can be trusted then I've lost 8 lbs. I have been recording what I'm eating on my fitness pal to keep track and find that I'm eating more protein than fat, is this a problem? Also does anyone have an idea of what quantities you should consume of fat and protein?


casmama ideally fat should be higher proportion than protein (though i'm never sure whether that's in terms of calories or grams - calories i expect), and your body can process protein in a certain way that causes blood sugar levels to rise, and therefore for insulin to be released

however, if you are losing weight in a satisfactory way and enjoying what you're eating then i really wouldn't worry about it

if you were struggling to lose weight then protein levels might be something to consider, but in your case i wouldn't bother. and myfitnesspal is not always entirely accurate in my experience!

BIWI Thu 02-May-13 20:59:53

The reason you should be eating more fat is that fat doesn't provoke an insulin response, therefore you won't lay down fat by eating it. Also, fat is more satiating.

Protein does provoke an insulin response (albeit a lot less than carbs).

I wouldn't worry too much about quantities, just aim for proportions and you should be fine.

But definitely look at ways to increase your fat. Make sure that the protein you are eating is fattier protein - e.g. chicken thighs rather than chicken breast, pork belly rather than pork fillet, etc

Casmama Thu 02-May-13 21:18:54

Thank you both, very helpful smile

JellyBellyWorkWear Thu 02-May-13 21:30:04

Is getting into Ketosis something that your body stays in easily? I have ketosticks (I had hyperemesis in pregnancy and they are leftover) and today I started at +++ which surprised me, wasn't strict (twix after lunch....ebf and being cautious) and still + this eve.

There is lots of conflicting stuff around breastfeeding and ketosis. Some say that breastmilk is 54% fat and therefore breastfed babies are in Ketosis until they are weaned and there is no issue, most places say aim to stay just out of ketosis as they aren't sure, others say as long as you have enough calories it is fine and that ketones only change the taste of the milk rather than any detrimental effect.

Following the advice of any low carb book it seems that staying just out of ketosis is what is advised eg Atkins says use his maintenance phase for example. I would however say that a twix, probably isn't your best choice of food to get your carbs from, if trying to bootcamp/low carb. I found this carbohydrate ladder below somewhere below and think it is helpful - it suggest the order of things to add back in eg have a couple of bits of sweet potato or more carrots and other root vegetables first, seeds and nuts, berries etc... I should think you'd be eating more natural foods this way and therefore still breaking the processed food trap ready for when you are up for full bootcamping/low carbing in the future.

1. more salad and other vegetables on the acceptable foods list
2. fresh cheeses (as well as more aged cheese)
3. seeds and nuts
4. berries
5. wine and other spirits low in carbs
6. legumes
7. fruits other than berries and melons
8. starchy vegetables
9. whole grains

Of course this is just my non-medical opinion you understand!!!!

JellyBellyWorkWear Thu 02-May-13 21:57:07

I've been good all week, the twix was a fuck it moment with a 2 and 4 yr old fighting and a baby crying rather than a conscious effort to eat carbs!
I've had TONS of veg, salad the lot. As in 1.5kg of carrots over the week somehow...
I've had
Porridge and flax seeds
boiled eggs, salad, smoked fish
*cough twix
steak and LOTS of salad inc cheese (been veggie for ages, dunno why today but hey)
So as you can see not bootcamp levels at al

JellyBellyWorkWear Thu 02-May-13 21:57:27

oh and thank you for such a long post for my benefit!

Unfortunately jelly the porridge won't be helping you either, as it is v high carb and will cause your blood sugar to rise and then fall dramatically, increasing your risk of 'fuck-it' moments

If you don't want to be in ketosis I would include more of 1, 2, 3 and 4 in mrshp's list above rather than straight to whole grains. Have you looked at the bootcamp light rules in the spreadsheet? They might be doable for you. What are your aims with low carbing - weight loss, general health etc?

BIWI Fri 03-May-13 09:37:23

Jelly - I missed the porridge! That's really not going to help you I'm afraid. Nor will that amount of carrot - that will have been a huge amount of carbs.

I know you're breastfeeding, so might not want to be as strict as Bootcamp, but you're probably consuming a very high level of carbs, even without the Twix.

And don't bother with the ketosticks. If you're drinking the right amount of water, you will be flushing out the ketones anyway, so would only ever show a small amount.

Sounds to me like you're not drinking enough water and you're eating too many carbs, I'm afraid.

IWantToGoToThere Fri 03-May-13 10:01:05

Hi all, I'm a lurker but have been following these threads for the last few months as I had a baby in February and wanted to prepare myself to start this WOE once I had had my 6 week check (which was just after Easter). In the 4 and a half weeks since I started, I have lost 8kg (1 stone 3 pounds) so I am delighted!! I do have another 20kg to lose though, so perhaps it's coming off quicker than some of you who have less to lose.

I am also breastfeeding and did some research before I decided to adopt this WOE to satisfy myself that there would be no issues for my baby. He's completely healthy and happy and at nearly 11 weeks, he's a whopping 13.5lb so he's certainly getting all he needs from me! I keep my fat as high as I can (too much makes me feel queasy though) and I drink 4-5 litres of water a day (according to the guide, I need 3 litres minimum). I decided from the outset that if it appeared my baby was suffering or not thriving on this WOE, I would stop but he is doing very well, and is a happy wee chappy. I am not doing bootcamp lite, but sticking broadly with the bootcamp rules (I do have processed meat like pancetta and parma quite often as it's handy and I also have a 3 year old so often eat on the run).

The point of that longwinded paragraph, is that if you are breastfeeding, it will not necessarily effect your milk supply or cause problems for your baby. My suggestion would be to try it for a week and see how you go - and definitely keep up the water as you should be doing no matter what you are eating when you are breastfeeding.

Also one tip for those who have lots to lose and feel overwhelmed at how much you have to go, I started a table which shows my daily weight (I weigh daily - it's a bit of an addiction!) in kg, stones and pounds, and pounds. That way, I am never far off some sort of scale victory - yay I'm now in the 70kg territory/I'm now in 12 stone territory/I'm now in the 170 pound territory etc etc. It keeps my motivation going as there is always a small goal to aim for and keeps me sticking to the rules whenever the wine bottle sings its siren song.

Anyway, sorry for the lengthy post but thought I'd just weigh in (excuse the pun) on the BF issue in case it reassures anyone who might think they can't follow this WOE to the letter. Losing the baby weight is a bitch! Good luck to everyone.

BIWI Fri 03-May-13 12:58:10

What a brilliant post! And well done you. flowers

I do that too iWanttogothere - the kg, stones and lbs and pounds. It really helps. I must actually do myself a proper one as it's just scribbled on a bit of paper at the moment.

In fact I might get DS to do one for me - he is doing graphs and stuff in maths at the moment!

JellyBellyWorkWear Fri 03-May-13 16:26:00

thanks, I was v strict for a week, then let up. I've lost 11lb in just under 3 weeks so although I wanted to loose weight it seemed a tad fast. My bmi is now 21 so not going for it in extreme, just trying to find a healthy balance really and along term low carb easy to maintain lifestyle.
The goal is simply to get this belly into my work clothes!
Oh and I drink a lot, probably 8 cups of decaff tea (black), couple pints of water and the odd diet fizz.

JellyBellyWorkWear Fri 03-May-13 16:27:19

Iwantogo- I may be more cautious, my dinky dot is about 12 lb at 5 months in comparison to yours (prem), until she weans I'm nervous!

emmief77 Sun 05-May-13 22:21:20

I've added my name to the spreadsheet, is this okay to join in now?

BIWI Sun 05-May-13 22:31:33

Of course it is, emmie! Welcome.

emmief77 Mon 06-May-13 07:25:30


I've weighed in this morning shock, I've added the same weight to this weeks weigh-in column..then I'll be in line with everyone else.. hope this is ok? Starting weight is 192 kgs (I entered as 182 first) blush


emmief77 Mon 06-May-13 07:37:41

Please can I have some LC quick breakfast (before work) and lunchbox ideas (at work, have use of microwave)

Thanks smile

anchovies Mon 06-May-13 09:58:33

Hi emmie, just finished my first week and have eaten for breakfast - full fat greek yoghurt with sugar free vanilla essence, smoked salmon and avocado, scrambled egg and mushrooms/spinach, little cold frittata made in advance with eggs, cream, cheese, spinach and bacon. Lunches have been different salads - chicken, cheese, prawn, mackerel, left overs from the night before or homemade soup (made in advance).

My question is that I have had a banging head every day for the last 4 days, particularly in the morning when I wake up. Am drinking lots of water, in fact I seem to be very thirsty. I am adding salt to food and eating salmon etc. Feel very ropey though and am wondering whether I am getting a cold or whether this is due to the diet? Can anyone help?

emmief77 Mon 06-May-13 10:42:59

Anchovies - thanks for suggestions, at the start of my first week grin

thenightsky Mon 06-May-13 10:46:43

anchovies... I found that the first week I felt very 'fluey'. I find I do get very thirsty if I've had carbs - almost like my body is trying to flush them out.

BIWI Mon 06-May-13 10:49:00

anchovies - sounds like carb flu to me. Eat plenty of fat. You should be through the worst by now.

emmie - anchovies has made some great suggestions there. The other thing I would suggest is that you hard boil some eggs - then you can just grab one of those, or mash them with mayo. They make a really quick breakfast.

middleagedspread Mon 06-May-13 14:10:21

I've got the most embarrassing question blush.
My poo is very pale & floating, is that normal?
I've increased my green (spinach, purple sprouting broccoli, rocket intake) to try & improve.

Lavenderhoney Mon 06-May-13 17:30:49

Has anyone got a twitchy tummy? I've been lc since 7 jan and in the last week or so and its been very obvious today- I can actually see the movements above my belly button and sometimes slightly to the side.

I am assuming its wind- and if so what's the best way to get rid of it? I haven't eaten anything different to the last few months. My tummy is quite big and round, bloated compared to the rest of me as well, I am skinny really except for there. I am drinking loads of water - but it's sparkling- do you think it could be that? It's really fizzy!

Tigglette Mon 06-May-13 17:32:30

Mine did that too - just your body getting used to processing the increased fat content, it should go back to normal over the next week or so. You might find you need to go less often just because there is less to get rid of, IYSWIM, but it should return to a more normal colour.

Tigglette Mon 06-May-13 17:33:16

Sorry, that was for middleagespread - not sure about twitchy tummy I'm afraid.

middleagedspread Mon 06-May-13 17:39:39

Thanks Tigglette. Dr Google is not my friend, I was preparing to be sent into hospital with Hepatitis, Liver Failure & Gallstones!

decaffwithcream Mon 06-May-13 23:19:09

I want to ask about exercise. Someone linked to this article which has loads of refernces on the health benefits of low-carbing. Very useful.

It says that resistance training is better than cardio on this plan. Would anyone have any idea why that is?

I actually would prefer resistance but would really like to understand the reasons behind it - (understanding the science behind this WOE has really helped me keep to it).

CrabbyBigBottom Tue 07-May-13 13:53:21

Hi I've added myself to the spreadsheet and am starting low carbing today. A couple of questions...

I've seen cabbage mentioned quite a lot on the recipe thread, but on the spreadsheet it lists the carb content as 5, which is too high, no?

When checking labels, does the "of which sugars" part have any bearing on the insulin response? Or is the total cabohydrate part the only part to take notice of? So if something is 15g per 100g total carb, but "of which sugars" is 1g per 100g, it's still bad?

The rules say to cook with saturated fat rather than olive oil. Why is this?

Thanks in advance. I'm sure I'll have lots more wuestions as I go along!

thenightsky Tue 07-May-13 17:53:51

Hi Crabby... its total carbs you want to be taking note of.

Tigglette Tue 07-May-13 20:18:36

Saturated fat is more stable than olive oil which means it doesn't break down upon heating - I'm thinking transfats here but I could be wrong...

prettybird Tue 07-May-13 20:52:17

Craggybottom - when you measure 100g of cabbage, you'll see that it is loads, whereas a 100g of (say) carrots is not nearly as much.

BIWI Tue 07-May-13 23:18:51

Crabby - cabbage is on the allowed list so it's fine. Obviously it's not the 3g or less which are ideal for the first two weeks of Bootcamp when you're being most strict, but it's still a relatively low carb veg.

Those asking about exercise, I really don't know the best form of exercise that fits with this WOE, although I suspect that there isn't actually one that all the 'experts' would agree on! I know that Briffa points out that if you exercise more, you are likely to make yourself more hungry and therefore eat more.

And exercise only counts for around 15% of weight loss - the real loss will come from diet. It's very hard to exercise enough to burn up enough calories to see significant weight loss. As an example, my 5K run yesterday (half an hour of running) burnt 385 calories.

There is a book about exercise and low carbing The Art and Science of Low Carbohydrate Performance which might be of interest. I haven't read it, though, so can't tell you if it will answer the question!

EwanHoozami Wed 08-May-13 13:04:21

middleagedspread the higher fat intake could account for your pale and <ahem> buoyant droppings.

middleagedspread Wed 08-May-13 15:17:18

Thanks Ewan, I'm sure you're right, I've never eaten a high fat diet before sadly.
I've increased my green veg quota & its resolving.

VikingLady Wed 08-May-13 17:29:08

Reading through the Week 2 thread, I see some people say flax seed makes them stall - is this the same for linseed? Bought a big bag from Lidl!

CrabbyBigbottom Wed 08-May-13 18:18:03

Thanks all for your answers. smile

Flaxseed and linseed are the same thing vikinglady. I expect there would be a difference between eating them whole or ground (iirc we can't digest whole linseed and it just passes straight through... Seems like a waste of money if that's true though!)

Tbh I would avoid them for the first two weeks of bootcamp and then see how you go if you want to move onto bootcamp light

decaffwithcream Wed 08-May-13 20:03:20

Thanks for the information about exercising. That does make some sense. I've done the shred a fair bit over 2 years but always had a layer of fat over the emerging muscle definition - incredibly annoying!

But now the muscle definition is emerging, presumably as the fat starts to melt away. Obviously my diet while shredding - low-fat, higher protein, but full of complex carbs and with some sugar treats, was all wrong for fat-shedding!

VikingLady Wed 08-May-13 22:23:14

Thank you WillieWaggledagger

CrabbyBigbottom Thu 09-May-13 10:04:28

willie health wise I've always been a big fan of linseed - it's a very gentle bulk laxative, so although the whole seeds pass through undigested they take on water, swell and become gelatinous, supposedly absorbing toxins and certainly creating a softer, bulkier stool. The 'cracked' linseed allows to digest all the wondrous omega 3s, but then I don't know the carb content and how it would affect this WOE.

CrabbyBigbottom Thu 09-May-13 10:13:18

Ok I have a question/dilemma.

We're going to friends for dinner on Saturday. They aren't close enough friends for me to demand they create a low-carb menu, and it's the first time we've been there so I really don't want to be one of those "oh I can't eat this, I can't eat that" kind of guests! Also, they're vegetarian, so there'll be no meat for me to fill up on, and it's more likely to be carby, I'd have thought. And then there's the fact that, inevitably, I will drink lots of wine. sad

Do I just accept that I'm off the diet for the evening, and eat moderately (not vast amounts of fat) during the day, then restart bootcamp the next day?

Will that put me back to square one on the carb withdrawal? Because I've been feeling a bit rubbish - coldy, headachey, low, and would like to come out the other side of that!

i;ve heard some dodgy things about linseed though wrt hormone imbalances, but i don't know whether that refers to people with existing conditions, or used in large quantities etc

carb-wise i know it's reasonably friendly because the fibre content is so high as to make the 'effective' carb level quite low. i do make some nice flax crackers to go with cheese on special occasions. but it still makes me stall, so...

BIWI Thu 09-May-13 13:37:57

Crabby - have they not asked you if there's anything you can't eat/don't like?

If they haven't, and you really can't tell them - you could always say you think you have a wheat allergy and you are 'temporarily' excluding bread/pasta! - then you will just have to go with the flow and accept that you are going to have a carbier day than usual.

Try avoiding carbs totally for breakfast and lunch if you can. That will at least cut down the overall carbs you have consumed. So, boiled/poached/scrambled eggs for breakfast, tuna mayonnaise for lunch, for example

Drink lots of water during the dinner party, and then be ultra strict the day after.

BIWI Thu 09-May-13 13:41:00

... and the other thing you could do is to eat something before you go, so that you're not wildly hungry and tempted!

If they put food in dishes to serve yourself from your life will be easier - but if it all comes dished up, much harder.

But it's one of those things that happens. It's called 'real life' and we all have to be able to cope with it!

couch25cakes Thu 09-May-13 14:40:16

Has anyone found a good shop bought blue cheese dressing which is low carb? I'd like not to always have to make it from scratch.

BIWI Thu 09-May-13 16:33:24

Very unlikely, couch25cakes - they all use sugar.

INeedThatForkOff Thu 09-May-13 16:47:04

Is low carbing expensive?

Depends what you were spending before tbh.

I don't find it any more expensive than before, because I'm not buying so many bread/carb products etc, I buy cheap cuts of meat like pig cheeks, breast of lamb etc, and I don't snack very much any more. And that includes shopping for dp who still eats carbs.

If you were already eating very little processed food then you might find it a little more expensive, but I don't think wheat products are very cheap anyway tbh

I don't have a freezer so it's difficult to take advantage of supermarket end of the day offers, but others get some major meat bargains this way

EwanHoozami Thu 09-May-13 17:49:25

<HRRNK> President of Coca Cola on PM claiming that sugar isn't addictive. Currently being slayed by Eddie Mair grin

EwanHoozami Thu 09-May-13 17:56:22

INeed cost was one of my major worries when I started this WOE, having been poor as a church mouse for the last couple of years.

I analysed my food shopping recently and I'm actually spending slightly less now that I did before.

NigellasGuest Thu 09-May-13 18:33:28

Ewan I heard that too!
and all that rubbish about low sugar drinks - they are just full of chemicals

INeedThatForkOff Thu 09-May-13 18:46:05

I read about half of Pig to Twig, and the fixation on organic meat put me off as I knew I couldn't afford it.

BIWI Thu 09-May-13 20:13:50

Yes, The Idiot Proof Diet is very 'middle class/Waitrose' in its orientation! But low carbing doesn't have to be expensive.

decaffwithcream Thu 09-May-13 20:46:35

Lidl is your friend.

Aldi is also your friend!

CrabbyBigbottom Fri 10-May-13 00:02:19

BIWI they haven't asked, unfortunately. I'll do what you've suggested and eat no-carb during the day. Then I'll eat moderately and selectively of what I'm given, and hope that there'll be serving dishes rather than the food being dished onto plates already. Thank you. smile

hopefully crabby it will be something with a carb side dish that you can just avoid, rather than potato soup / risotto / lasagne where you can't avoid it

funnily enough though, it's often on occasions like that that you find that something carby that you previously loved you're actually not that bothered about and it doesn't taste as good as you remember

Ruprekt Fri 10-May-13 07:49:38

I am a budget shopper and everything we eat is reduced from Waitrose. smilesmile

You have to be a bit canny about it but atm I have a freezer full of duck legs, seafood, pig cheeks, sausages, belly pork, minced beef, chicken breasts and fish.

I spend about £50 per week on a family of 4.

Tonight we are having pan fried plaice, buttered leeks and cauliflower cheese.

Ds's are having breaded chicken and salad.

Ruprekt Fri 10-May-13 07:51:43

Total cost was 85p for plaice, 45p for cauli and 25p for leeks.


CrabbyBigbottom Fri 10-May-13 09:00:51

Thanks Willie, although I'm still thinking "risotto....yuuuuuum!" blush i've been having one or two cups of tea a day instead of my usual five or more, and having them with a small splash of milk and a tiny dab of agave nectar, instead of a respective slosh and a squirt. The first one I made like that tasted awful to me, but this morning I thought "ooh I can really taste the tea now it's not masked by the milk and sweetness" - it's quite nice!

CrabbyBigbottom Fri 10-May-13 09:02:49

Excellent bargain Ruprekt - I'm a Waitrose bargain-grabber too, and I need to make more use of the freezer.

BIWI Fri 10-May-13 09:11:22

shock at agave nectar! You really should be avoiding this as well, sorry to say!

decaffwithcream Fri 10-May-13 11:10:43

There is a recipe for risotto with cauli rice.

I must admit that I have done more actual cooking-from-scratch than ever before in the last 10 days. By my standards that isn't much but getting to grips with pan-fried spinach and tackling celeriac is actually progress for me, instead of being intimidated by not knowing how to prepare stuff.

Also despite staying up all night with DS -which happens periodically- I didn't need to snack. Normally the stress of an all-nighter (DS is autistic) sends me starving and I feel justified in eating chocolate to keep going. Didn't feel any need for it this time or on another bad night last week. That's quite amazing to me. I am finding this whole thing very useful thanks

CrabbyBigbottom Fri 10-May-13 18:47:48

I'm getting there BIWI! blush I know it's verboten but I'm only having about a sixth of a tsp and it is low GI. I've cut it right down but I really have trouble with not having any sweetness in tea (I've tried before). I'm only having a max of two cups of tea a day now so I do want to enjoy them! As my tastes change I hope I can stop that too.

I haven't bent any other rules, honest. grin

CrabbyBigbottom Fri 10-May-13 18:59:07

Uh-oh - just had text from friend and it's going to be asparagus risotto on the menu tomorrow night. I can't be very sad about that because I adore risotto, but there'll be no avoiding those carbs!

I'm going to eat no-carb tomorrow until then, not too much fat (as I don't want loads of fat circulating when that insulin response hits!) and stick to small portions. Hopefully the wine won't mean that my good intentions fly out of the window and I end up face-down in a big vat of carbs by the end of the evening. hmm

Will this mean that I go back to craving carbs and feeling headachey and shit for a couple of days? sad

BIWI Fri 10-May-13 19:00:39

If you can avoid carbs everywhere else, and drink lots of water/eat lots of fat, you should be fine, Crabby. Ultimately, you can't do anything about it, so just enjoy the evening.

crabby make sure you enjoy every mouthful and savour the taste - if you're going to have to go off-plan you might as well do it mindfully

CrabbyBigbottom Fri 10-May-13 19:54:00

Thanks both of you. Still eat loads of fat BIWI? Won't that mean that I just lay it straight down as fat as the insulin response will be in full swing? A risotto is going to cause an almighty blood sugar surge - risotto rice is one of the highest GI rices.

I will be mindful though, and I'm sure I'll enjoy it! grin

BIWI Fri 10-May-13 20:48:11

No, I mean the next day! Lots of water and fat and strict low carb.

gollygosh123 Fri 10-May-13 21:56:05

whats the thinking about if you eat lots of fat, your body will use that first for activity rather than laid down fat?

In other words, you will lose more fat if you eat less fat?

LackaDAISYcal Fri 10-May-13 22:24:04

Aldi is also your friend

I did a shop in Aldi today, and apart from a couple of boxes of cereal for the kids and some fruit and yogurts for their packed lunches, it was mostly meat and veg, including a free range chicken, a pack of thighs, a pack of drumsticks, rump steaks, lamb chops, lamb mince, nuremberg sausages, pancetta, twin pack of bacon, 800g beef mince and a bag of frozen salmon fillets. I was terrified getting to the tills as I am really skint this week.

And it came to a whopping £63.56! There is enough meat to keep us going for a week and a half I reckon. They also have twin packs of avocados for 89p. I paid £1.75 in ASDA the other day!

Re the Idiot Proof Diet, reading the recipes earlier, I've noticed that they call for extra lean minced beef and lean braising steak. Is this not counter to the principles of low carb/high fat? I've bought the beef mince and surely in braising steak a higher fat content is benficial if it's going to be cooked for a few hours?

CrabbyBigbottom Fri 10-May-13 22:57:40

Ah I see, thanks BIWI.

I wish we had an Aldi near us. sad

Not sure what you mean there gollygosh. Fat doesn't provoke an insulin response like carbohydrates do, so if you eat something that is high fat and low carb your body will use the fuel it needs from that for energy but will only have a minimal insulin release which means that any excess is less likely to be stored as body fat. this explains it a bit

Certainly most people find that the higher proportion of their calories that they get from fat, the better their weight loss, which is why you need to choose fattier cuts of meat and add butter to your veg

BIWI Sat 11-May-13 09:00:10

gollygosh123 - there are some who advocate low fat eating. But everything I have read still supports high fat eating for weight loss. What's your thinking on the issue?

meglet Sat 11-May-13 09:11:52

Haven't read the whole thing yet. But I've accepted that middle age + IBS is sending me towards a lower carb diet. I've been tweaking my food for a few days, my stomach feels better and cravings + blood sugar have calmed down.

I'm too slim to need to lose weight, but I need to trim off a little on my stomach and thighs. I'll see how it goes.

BIWI Sat 11-May-13 09:19:31

meglet - my IBS has disappeared since I started low carbing

And if you aren't overweight, then this WOE will not result in weight loss - low carbing only uses fat, not muscle (unlike low calorie eating)

decaffwithcream Sat 11-May-13 12:00:03

V interesting about the IBS. IBS is now thought to be down to inability to deal with certain carbs. Huge evidence that the FODMAP diet works for 90% of IBS sufferers and that basically cuts out certain specified carbs but allows others. (as an elimination/reintroduction thing)

I was following the fodmap diet to tackle IBS - It made a huge difference to the IBS but I was still eating a lot of carbs (like spelt bread, bananas, crisps, sugar, squash all "allowed"). I was attempting to keep things low-fat and count calories while doing it which was hard. <wish I had discovered bootcamp before I put myself through that grin>

I moved straight from that to this bootcamp and felt healthier overall as I'm still cutting out the carbs that the FODMAP diet doesn't allow for, but very easily, without noticing. There is the odd thing like broccoli or cabbage that bootcamp allows but FODMAP doesn't but overall if you're following low-carb, you're following FODMAP. Just in a far healthier, easier, less deprived way.

And no IBS since starting bootcamp.

BIWI Sat 11-May-13 13:50:38

That's good to hear, decaff.

Any tips for an Indian? Have just ordered chicken korma and mushroom bhaji and will skip the poppadoms and rice. Is this ok - no hidden carbs? Don't want to derail now only a couple of lbs to go! Thanks.

BIWI Sat 11-May-13 18:07:01

Korma might not be the best choice as often it's very sweet. But too late now if you've already ordered!

Ok won't have much. Anything that might be better next time?

Had some tikka instead smile

snowcat i go for 'dry' meat, so lamb shashlik usually. tandoori would be good too, and tikka isn't too bad an option. mushroom bhaji is a good side, as is sag paneer, cauliflower bhaji (as long as they aren't the floury fried type bhaji, obviously!), bhindi bhaji etc

i find indian is pretty good for low carbing as takeaways go, but it can be a bit heavy on the onions so i do still end up a bit bloated. but still, it's good to have a WOE that can incorporate a nice takeaway!

Thanks Willie - dh's tikka was dry so hopefully ok on scales in morning. Even held off the wine!

anchovies Sat 11-May-13 20:36:39

Have had a quick scan through and can't see that it has been asked but just wondering what the consensus is on supplements? Pig to twig has a long list that they consider to be essential, but am specifically wondering whether the supplement to combat constipation blush may be useful?

decaffwithcream Sat 11-May-13 21:27:45

I have been searching on and off today for the links to the health benefits of this WOE but no luck. Does anyone have any links to the research, or remember which thread they were on?

thenightsky Sat 11-May-13 22:06:14

whooo-hoooo... cracked the 10 stone barrier this morning!!!! I've not been 9st 13 for about 7 years grin

twinklestar2 Sat 11-May-13 22:25:54

Well done thenightsky! Amazing!

thenightsky Sat 11-May-13 22:41:01

Thanks Twinkle.

I started bootcamp on 7th January at 11 stone 11 pounds. This way of eating is mine for life now. I've got great skin, tons of energy, PMT is a thing of the past and I even sleep better. What's not to like?

Decaf I'm about to go to bed so sorry for brevity, but have a look at the 'low carb resources' tab on the spreadsheet, I think thee might be some info there

Well done thenightsky! I seem to hop back and forth over the 10st barrier it's v frustrating (and purely my own fault!!)

BIWI Sun 12-May-13 09:34:24

decaff - two books I can recommend you read are Dr John Briffa's "Escape the Diet Trap", and Gary Taubes "The Diet Delusion". The latter is a weighty tome, and takes some time to read, but it's really worth it as it gives you all the evidence you will need.

Briefly, though, the dangers of a high carb diet are not just weight gain and obesity but also hypertension, diabetes, cancer and Alzheimers.

There are all manner of conditions that people report have been helped by following a low carb diet, including:


... to name just the ones I can remember off the top of my head!

BIWI Sun 12-May-13 09:35:04
BIWI Sun 12-May-13 09:37:36
BIWI Sun 12-May-13 09:39:34

What are you specifically concerned about, though, decaff? Is it a general 'enquiry' or do you have a certain issue you want to know more about?

BIWI Sun 12-May-13 09:40:12

Brilliant, thenightsky! It's fantastic when you see those numbers change, isn't it?!

decaffwithcream Sun 12-May-13 11:52:46

Thanks for the links. You're very patient answering questions that I'm sure you've answered before somewhere!

Heart problems are what I am specifically concerned about - I've seen from posts on here that eating fat does not give you clogged arteries but can't get my head around why (old beliefs very engrained).

thenightsky Sun 12-May-13 12:15:44

decaff The cholesterol issue bothered me too at the beginning. After reading loads of sensible links (thanks to BIWI) I've got over that fear.

Before I started this, I was due a full blood test. This showed my cholesterol as 4.2. I had cause to go back to my GP for another blood test last week and I'm curious to see what my cholesterol will be after 4 and half months on this way of eating. I shall, of course, report back here with the results.

For some additional peace of mind (a sample of one obviously, but still) I had to have a kidney function test for a check-up a few weeks ago (I have them three-monthly) and the results came back normal - that's after 18 months of low carbing

I have regular blood tests (every 6 months) and all my results have improved since being on this woe.

rubybricks Sun 12-May-13 13:04:27

sorry just a quickie - now i have celeriac - is celeriac mash just that? chop like potato, boil 20 mins & mash with butter? never cooked it before <excited>

Yes, I find it harder to make go as smooth and use LOTS of butter and a bit of cream to help!

toomuchtoask Sun 12-May-13 13:08:37

So far seem to have lost 5 lbs this week. Feeling very pleased. Managed a hard gym session yesterday and today as well. Even though I still don't see this as a life long WOE (due to my fussy eating habits I find it very restrictive as I don't like a lot of the foods discussed on here) I think it has changed the way I see carbs and I will continue to try to limit carb portion control. It's also helped me to think about blood sugar levels and if I do have bigger carb meal in the future it has helped me to see that I need to do some exercise afterwards to bring the blood sugar level down more quickly.

Thanks for all your support so far.

rubybricks Sun 12-May-13 13:08:42

thanks for that MrsHerculePoirot - can hardly wait for dinnertime!

kiwigirl42 Sun 12-May-13 13:19:04

I bought some gorgeous caesar salad dressing from Ocado/ Waitrose which is very low carb (2g per 100ml). No sugar in it - rapeseed oil is not ideal but just a tbsp makes all the difference to a big bowl of lettuce.

thenightsky Sun 12-May-13 13:52:08

kiwi That is my very favourite dressing too! Another very good one is the tesco one with the orange label (cannot seem to find it on the website).

BIWI Sun 12-May-13 13:55:10

It is still processed food though! Look at the ingredients:

Rapeseed Oil, Pasteurised Free Range Egg (27%), Water, Lemon Juice from Concentrate, Mustard Flour, Parmigiano Reggiano Cheese (1.5%), Balsamic Vinegar, Salt, Garlic Powder, Onion Powder, Preservative Potassium Sorbate, Black Pepper.

Why not make your own dressing? You can make it in large quantities so that you're not having to do it every day.

(I keep seeing 'kiwi' and thinking people are talking about me grin)

BIWI Sun 12-May-13 13:58:11

Here's a recipe, from, for caesar salad dressing:

1 large free-range egg
1 fat garlic clove, crushed
Juice of ½ lemon
2 tsp Dijon mustard
Dash of Worcestershire sauce
10 anchovies in olive oil
100ml extra-virgin olive oil

In a small food processor, whizz together the egg with the garlic clove, lemon juice, Dijon mustard, Worcestershire sauce and 2 of the anchovies. Season well with sea salt and black pepper, then keep the food processor running and gradually pour in the extra-virgin olive oil until the dressing becomes really thick and glossy.

This makes enough for a salad for 4 people.

(Personally I'd leave the anchovies out because I can't bear them)

thenightsky Sun 12-May-13 14:44:53

I use the bottled stuff at work BIWI. Its easy to pick up a bottle on my way in on a Monday. It lasts me a full week of lunches and doesn't take up a lot of space in the small work fridge.

CrabbyBigbottom Sun 12-May-13 16:56:13

Ruby I think celeriac is especially gorgeous if you roast it first - cut all the outer stuff off then dice it into small cubes. Heat a roasting pan with lots of olive oil and a touch of butter, then you can add herbs or spices, whatever you fancy, to the oil first, giving them a moment to sizzle and swirl them around a bit to flavour the oil. Then add the diced celeriac and toss it until it's coated thoroughly. Roast for a an hour or so - it'll be soft inside and browned on the outside. Then when you're ready for the mash, food process it with a bit of butter and plenty of creme fraiche, and fry it a little if you need to reheat it. You can roast it ahead of time too - I've been making twice as much each time.

CrabbyBigbottom Sun 12-May-13 17:01:20

decaff that's exactly where my head's been at this week too. I've been wanting to find out more about the saturated fat and heart disease link, particularly. This is a very interesting review of the evidence, published in the Journal of the American Medical Association.

BIWI Sun 12-May-13 17:33:56

decaff/Crabby have a look at this video

It's long (54 minutes) and is really worth watching, but the first ten minutes should give you the information that you need.

BIWI Sun 12-May-13 17:50:39
decaffwithcream Sun 12-May-13 18:44:31

Thanks for all the reasssuring health stories from various posters above.
And the link to the articles, the studies in the Briffa one are actually very reassuring too. Have loaded the video up to watch tonight, Thanks.

meglet Sun 12-May-13 21:02:10

Well, I've been muddling through with a lower carb 'diet' for 4 days now and my IBS has settled down. Bloating has gone too. I've had some carbs, mainly because I'm largely veggie but I'm trying to steer towards protein for snacks instead of biscuits.

It's weird because I really don't feel hungry. I seem to have more time because I'm not on the loo or snacking.

Now I just have to figure out how I can do this as veggie as possible and afford the naice organic meat that I will only eat. I'll get back to you when I've got it sussed!

BIWI Sun 12-May-13 21:17:20

I can recommend the Rose Elliot book if you haven't already got it? The Vegetarian Low-Carb Diet Cookbook

AngryFeet Sun 12-May-13 21:27:16

Ok I am joining in 4+ stone to lose. Done 3 days although I am struggling to stop drinking (albeit vodka and diet coke).

BIWI Sun 12-May-13 22:12:39

AngryFeet - welcome! Please knock the alcohol on the head. It will really make a difference. And Diet Coke is verboten on Bootcamp! (along with any other drinks that use artificial sweeteners).

Alcohol is the easiest source of fuel for the body, so it will burn that first before anything else. So you won't be burning up any of your fat stores. This is why it's important - especially when we're trying switch the body from burning carbs to burning fat - not to drink.

rubybricks Mon 13-May-13 17:05:57

thanks for that crabby! celeriac night is tonight as i unexpectedly didn't get home in time early enough to cook last night...

i must say, am disappointed with how little vegetable i was left with once i'd cut away all the outside and the soily bits!

it's in the oven as i write...

AngryFeet Mon 13-May-13 17:28:18

I know BIWI I am trying. Life is very very stressful right now and eating crap and/or drinking are my normal coping mechanisms. Hard to give up both right now. I know it sounds incredibly pathetic!

Badvoc Mon 13-May-13 17:45:38

I am back BIWI. I am sorry I strayed smile
I can't do 5:2 or fasting. I have tried. The book and tv programme made it look so easy...
The facts are that I lost a stone (dh lost more) last summer on low carb/John briffa and I need to get back in the horse (so to speak)
I would like to lose anther stone ideally but would also like to help my GERD symptoms which wheat seems to aggravate (my mum is coeliac)
I don't really drink so not an issue but what can I hAve as a "treat"?
I like berries and cream but merangue is a no no isn't it?
Also like dark choc.
Have ordered a graze box today (free) as they are mostly berries and nuts.
I did so well last year.
Why can't I do it again? sad

FarleyD Mon 13-May-13 18:50:40

Hi all, have been a long time reader, but not posted before. Thank you so much to BIWI, and all others, who invest so much of their time and knowledge in these threads.

Like Badvoc, I lost about 18 pounds over the summer last year, then for some reason (really don't know why) went off-piste, buggered about with other ideas/eating plans and am now basically back where I started. Determined to do it again though, starting tomorrow.

I know there is a very wonderful recipe thread, but is there a thread anywhere where low carbers post their daily eating plans? I find it really hard to choose what to eat and, basically, want to copy what others are doing?!

Badvoc Mon 13-May-13 18:55:52

Wow, 18lbs? That amazing!
I don't think I have put mine back on - or if I have it isn't much - but I am getting to the point where all I am eating is sugary crap.
Last night the acid in my throat was burning me sad
And it's my own fault.
I know what you mean farley I also struggle for meal ideas. I end up eating the same sorts of stuff again and again.
I am going to get my HFW veg book out and see what I can cook from that.

meglet Mon 13-May-13 19:03:13

BIWI thanks for reminding me about the Rose Elliot book. I'll see if they have it in the library. I can cope with a bit of meat, but I fear we will be bankrupt if I keep buying it.

farley i think quite a few people post their meals on the main threads, so you could just scroll through:

week 1

week 2

week 3

FarleyD Mon 13-May-13 19:24:43

Thank you Willie, will have a look through.

Badvoc - thank you for admiration but it felt so easy at the time! It's the only woe that's ever worked for me and I think I've probably tried them all! Don't be me and put it all back on, chuck that sugary crap out NOW!

Badvoc Mon 13-May-13 20:58:17

I may have put a pound or two back on.
I will weigh myself tomorrow!
It's is sugary crap isn't it?
I don't even want it, that's the silly thing. I sit there munching on a hib job it really enjoying it at all...

Badvoc Mon 13-May-13 20:58:34

Hib job?
Hob nob!

LackaDAISYcal Mon 13-May-13 21:06:26

12 stone 10 bang on this morning, so a little bit back on,but hey ho.

Off work today as still feeling crappy; lupus has flared and with it either costocondritis or plueritis; they both feel much the same sad. Haven't eaten much at all today, and DH did tea which invariably hmm involved carbs. I did only eat a little though.

I may be awol for a few days, but am doing my best under pretty miserable circumstances. Hopefully I'll be back on form, refreshed and raring to go by the end of the week.

As an aside though, DS's school are providing a breakfast club for them as it's SATS week. The "healthy" choices were either coco pops or toast with jam or nutella. DS said it was wholemeal bread though and several children refused to eat it!

LackaDAISYcal Mon 13-May-13 21:07:03

ooops, wrong thread sorry blush

Ruprekt Mon 13-May-13 21:24:37

Any good ricotta recipes out there?

Bought 2 pots @ 22p each from Waitrose. smilesmile

I use it for the topping for moussaka (mixed with 2 eggs and Parmesan)

Spinach and ricotta frittata?

BIWI Mon 13-May-13 21:44:53

Ruprekt - bit busy at the moment (still working!) but there's a recipe for Ricotta Rissoles in Rose Elliot's book The Vegetarian Low-Carb Diet Cookbook

CrabbyBigbottom Mon 13-May-13 22:56:34

Ruby you're welcome - how was it?

StuntNun Tue 14-May-13 19:36:13

Hello low-carb peeps! I have just read Briffa's Escape the Diet Trap book after reading his webchat on MN and I would love it if you could answer a few questions for me. I have a couple of issues: I have been eating increasing amounts of chocolate and cakes which at first I think was due to hunger caused by breastfeeding but has become a self-perpetuating cycle; also I get in a very bad mood when I haven't eaten for a while which I assume is hypoglycaemia since it resolves immediately upon eating. So it looks like a low-carb diet would be good for me, and may help me lose some of that baby weight that I've had for the past 10 years since the first one! My questions are:

1. How do you manage cooking for the DH and kids? I'm hoping my DH will join me on the low-carb diet once he sees how effective it is but my kids are skinny twigs and are probably best to stick with a conventional diet. Do you just cook separate potatoes / pasta / rice for them and try to resist temptation? Or include a single potato / tiny amount of wholemeal pasta / brown rice in your meals and make the rest up with loads of veggies and salad?

2. I'm currently in the middle of revising for exams in June so I can't switch to a different diet that may cause headaches etc. at this point plus I don't really have time to completely rejig my shopping / cooking routines at the moment. I would, however, like to start transitioning to a low-carb diet if possible so I was wondering what changes I could make without going the whole hog. I was thinking about keeping my usual dinners but avoiding carbs at breakfast and lunch. The major change would be to change my snacks from the current chocolate / cake / crisps to olives / nuts / meat. Then after my exams it would be a simpler switch to change my dinners over to low carb, up my fat consumption and reduce the quantity of snacks. Does this make sense or would I be better to make all the changes in one go?

Any advice you could give to me would be much appreciated. I've never been on a diet before so it's all new territor for me but those two stone ain't gonna lose themselves!

BIWI Tue 14-May-13 20:29:37

Welcome, StuntNun!

I try and cook the same for all of us as much as possible. This has meant that my family tend to get less carbs than they were having before, but not always.

Tonight, for example, I did a really easy dinner which was a tray bake of sausages (Taste the Difference ones from Sainsbury's that are low in carbs), cauliflower, fennel, leek, red pepper and onion, drizzled with lots of olive oil, salt/pepper and chilli flakes.

Sometimes I will do them a carb component to their meal - for example, I may cook some kind of potato dish, or do a spag bol/chilli + rice, as these are both dishes that they like occasionally.

I don't eat the carb element if I do this, and it simply becomes a habit. Once you understand what carbs do to you (which you will having read Briffa!), then there really isn't any point.

Re when to start - it depends when your exams are. If you were to start now, say, then you would through the worst of your carb withdrawal by the weekend. It really shouldn't take that long. And you may not suffer - I never did! (Although when I once gave up caffeine that was shocking!)

There is a benefit to starting now, in that low carb eating should give you a lot more energy and mental focus/clarity, which will help with the revision.

Personally I would go for it all in one go rather than try to cut it down gradually. But the first thing you absolutely have to do is to cut out the sugary crap grin

Good luck.

StuntNun Tue 14-May-13 20:38:47

Thank you for your considered reply BIWI, do you really see an improvement that quickly? That's amazing. I hadn't really considered the health aspect of low carbing, I think I just knew that something was wrong with the way I eat and a lot of Briffa's ideas really resonates with me, such as margarine, artificial sweeteners and processed food being bad for you. And to be told that I have to eat Greek yoghurt, the skin on chicken and full fat mince is my kind of healthy eating!

2712 Tue 14-May-13 21:38:25

Can I ask if anyone has tried the ATKINS Bread?
Is is any good?

I'm afraid I have to disagree about this WOE not being sustainable, and I am also confused about what good groups are included in eating low GI, but not this WOE?

As I see it, Bootcamp as devised by BIWI is designed to lose weight and reset our relationship with food. It has been devised to cut out processed foods and sugar in particular. Once someone gets to maintenance, then of course they will start to add back in perhaps slightly more carbs into their diet, but these should be from unprocessed sources and I would expect to add things in gradually to find a personal tolerance for that person. I'd also expect them to add things back in using the carb ladder:
1. more salad and other vegetables on the acceptable foods list
2. fresh cheeses (as well as more aged cheese)
3. seeds and nuts
4. berries
5. wine and other spirits low in carbs
6. legumes
7. fruits other than berries and melons
8. starchy vegetables
9. whole grains

I think it is Briffa that says it is what you do 80% of the time that will be what counts - I think when maintaining that is also important. I know that most of the things higher up on that list above will be lower GI/GL than those lower down, but as a diabetic I do have concerns about how those GI/GL figures have been arrived at and know from experience that for me, low GI foods still send my blood sugars soaring, just at a slightly slower rate than high GI foods.

Since low carbing my blood tests (which I have every 6 months) have massively improved and currently my Hab1C which is basically an indicator of your diabetic control is the best it has ever been.

Just my opinion though!

StuntNun - I find that low carbing makes me feel much better, less lethargic and have much more energy all around. I have never had 'carb flu' so would say go for it! If however, you really don't want to, then I would cut the carbs from lunch and dinner rather than the other way around. I successfully lost my initial bit of weight by having porridge every morning, then basically salad/soup for lunch and meat/veg for dinner - that was before I discovered bootcamp you understand!

BIWI Tue 14-May-13 21:55:56

2712 - I haven't tried it. Personally, I try and avoid substitutes for the 'real' thing. The whole point for me is to switch my mind away from carbs altogether. The danger is that you feel deprived if you can't have the 'real' thing in the first place!

StuntNun - yes, if you get carb flu it really shouldn't take more than a few days to get through. It takes a bit longer for some people, from what I've read, but on the basis of what people have reported on Bootcamp, I'd say you should be through the worst within a week. When are your exams?

StuntNun Tue 14-May-13 23:16:59

Exams are not until mid-June BUT my mum is over for 14 days before then and she is going to be constantly buying and cooking food for me while she's here so she will inadvertently sabotage my diet in that time. She's my mum, she can't help it. She means well but I know she's going to turn up with a load of chocolate, cook pasta and rice and potatoes and probably leave muffins lying around the house to boot.

The good news is DH is going to do the boot camp with me but he still says he won't eat cauliflower even if I do fry it in butter!

twinklestar2 Tue 14-May-13 23:35:19

Stuntnun, you can start now by cutting out bread, pasta, rice and potatoes.

BIWI Wed 15-May-13 08:26:43

I think, on balance, I'd probably leave it until after your exams, StuntNun. Another month isn't going to make that much difference.

But what I would advise is that you read up about low carbing so that you are properly armed to do it - and that your DH is also aware/involved and is going to fully commit to it - cauliflower aside!

CrabbyBigbottom Wed 15-May-13 09:36:34

Thanks for those links BIWI, will have a look.

rubybricks Wed 15-May-13 10:11:22

sorry only getting round to posting now - crabby my celeriac smash was a triumph!

i was already surprised at how little there was from a great big vegetable - by the time i'd picked at it all straight from the roasting tin there was even less! (although by the time i'd finished most of it i was almost sickened blush)

thanks again for the culinary assistance, am going to sit with a pen and paper and go through the recipe thread now and jot down things i like the sound of - off now to make breakfast!

Hello! I have questions.

So, do you aim for a daily carb allowance, or do you look at the individual carb % for each item and assume that natural portion control will limit your carb intake?

What do you consider a low carb %? I've read 5% and under, or 9% or under. Being vegetarian I have tried to find some low carb protein but quorn and veggie sausages are all around 7-8%.

I've in putted today's food into mfp and I have had 27g of carbs today. Is that a lot? It is also around 1000 calories so that's not too bad.

teaandthorazine Wed 15-May-13 13:36:26

Hi Ehric. There's no hard and fast rule here. The general aim in low-carb is that levels below 20g of carb per day will put you into ketosis, or optimum fat-burning mode. The truth is that everyone's different. I don't count carbs, but if I'm eating 'proper' low-carb I figure I'm anywhere between 10-50g per day, and will be in ketosis and be losing weight. But others can lose on anything less than 100g, even 150g (especially if very active) though that would be classed as moderate, not low carb.

I will eat freely anything under 5% carbs. For anything else, I consider the portion size and how much I really want it grin

I don't count or weigh anything. It's my personal view that calories are fairly irrelevant, though I know others would disagree. Low-carb is very self-limiting because of the high satiety of fat and protein, so you eat less.

Thanks. Well I have taken a look at what I have eaten today and I think it would be hard to get my carbs much lower without cutting out all vegetables which I just can't do. I'm going to give it a couple of weeks and see what my weight does. I weighed today after 4 days and the scales haven't moved but that's to be expected!

BIWI Wed 15-May-13 13:47:01

Ehric - the whole point of Bootcamp is that you don't have to weigh or count anything. Just follow the rules!

You should be getting the vast majority of your carbs from veg/salad, so if you only eat from the allowed list (which is on one of the tabs on the bottom of spreadsheet), and then focus on eating veg/salad that is 3g carbs per 100g you will be fine.

If you've eaten 27g carbs today then I would say that would be perfect!

Don't worry about calories. No need to on this WOE.

Re vegetarian protein - don't forget eggs!

teaandthorazine Wed 15-May-13 13:47:20

Well, it might be worth posting what you've eaten today on the main Bootcamp thread; you'll get lots of advice and suggested tweaks grin

It's 27g so far...haven't had dinner yet! I've been having eggs for breakfast and one meal a day is about enough. I only counted my food today out of curiosity to see what I was eating. I need to change my veg habits, I had green beans and kale today which are both relatively high carb.

BIWI Wed 15-May-13 14:00:26

Have you looked at the allowed veg list? Are you focussing on those that are 3g carbs per 100g?

What exactly have you eaten? 27g sounds like a lot for a few beans and a bit of kale!

kale's not that carby - it doesn't weigh very much so you get more for your carbs

Ok well I had 2 eggs, mushrooms and some cheese - 2g
Some quorn, mushrooms, tomato (tinned), cheese, kale, beans and butter - 21g. Apparently the kale has 7g carbs for 40g and the beans 8g! That can't be right? That must be a mistake. Mfp is a bit crap for that. I wasn't following the allowed list because I hadn't found it, but I will have a proper look before next week's shop.

I also had some geek yoghurt which accounted for the rest.

I have done a proper check and those values were way off. Adjusted it works out at 19g today. I do like a project though so I'm going to do some research and look for lower carb ingredients. I thought the yoghurt was ok but it's higher carb than I thought.

BIWI Wed 15-May-13 15:16:28

Surely the Quorn will be responsible for some of those carbs too?

Beans probably are that high -what kind of beans were they? And where did you get that kale count? according to this site, kale is 5.63g per 100g so your 40g portion would have been a lot less than 7g.

Don't forget to look at all the info on the spreadsheet - there's lots of info there about carb counts.

The quorn was around 6g. They were green beans. I got the counts from mfp, but they aren't reliable always.

BIWI Wed 15-May-13 15:33:46

No I've seen a lot of people post some very dubious results from mfp before!

maidofmuss Sun 19-May-13 21:24:54

First time doing bootcamp so just wanted to ask about the uber camp – is this something people try when they seem to be having a stall, or is it something people try doing together during a certain week of the whole bootcamp?

Huge thanks to BIWI and Willie for setting up the thread/spreadsheet by the way. Can hardly believe how relatively easy it's been to lose weight without the usual feelings of hunger and deprivation.

BIWI Sun 19-May-13 21:33:44

No - ubercamp is just three very low carb days that are also no dairy days. It's a way of a) making sure that you're properly on track in terms of low carbing and b) finding out if dairy is an issue for you. It's also three days where snacking isn't allowed, so they are ultra strict days.

maidofmuss Sun 19-May-13 21:42:48

Thank you!

kiwigirl42 Tue 21-May-13 08:52:25

is it Aldi or Lidl the big blue buckets of nice, cheap greek yogurt come from?

prettybird Tue 21-May-13 08:54:50

Lidl. smile

hotcrosbum Tue 21-May-13 15:25:42

Hi! I have a question! I did atkins last year, but only for a few weeks. I liked it, but learned I couldn't tolerate cheese or cream, they made me stall. How is this for a diet plan, do you think it would work:

Breakfast - 2 fried eggs, 1 piece bacon (all fried in butter)

Lunch - chicken cooked in butter (Basically, roast chicken, roasted in loads of butter, I will eat it over three days and heat up bits fried in butter)

snack - 2 hard boiled eggs mashed up with mayo

Dinner - home made burger/pork belly strip/beef mince with spinach or broccoli

Will i lose eating this everyday? (I won't get bored eating the same thing, I am pretty dull with food in general).

LackaDAISYcal Tue 21-May-13 15:44:13

hotcrossbum, I would aim for more veg in that, maybe some mushrooms with breakfast and some other green leafy stuff with your fried chicken.

And I would try to vary things a bit or you will get mighty bored and boredom = failure in my experience. There are lots of lovely ideas on the recipe thread.

hotcrosbum Tue 21-May-13 15:53:31

Hi, re the veg, I will add in some more after the first ten days or so. I want to go in v low with the carbs. Although, yes, I may have some broccoli with the chicken.

I know it isn't varied, but I hate cooking with a passion! I lost 9 stone on Cambridge 8 years ago, so I do prefer to have a rigid diet iyswim.

BigStickBIWI Tue 21-May-13 16:05:47

hotcrosbum - I agree with LackaDAISYcal - you really do need a bit more veg/salad in there. Why not have your egg mayo with a bit of salad at lunchtime? Won't add too many carbs, but you will get more nutrients/fibre as well.

hotcrosbum Tue 21-May-13 16:15:01

Ok, so I will have broccoli with the chicken and spinach with the evening meal.

From what I'd read, I was going to try and have the least carbs possible in the first two weeks to kick start everything.

I am just so lost with food at the moment. I had a mmc and had four weeks waiting to miscarry, then I did two weeks ago which was horrific (husband and I split in the last few weeks of the pregnancy too). Through it all I have turned to food. I have gained just over three stone in the past three months, gone up 3 dress sizes (but can't afford clothes so I am in horrible tracksuit bottoms), so I need to lose this weight asap to feel like me again.

Will this diet work?

BigStickBIWI Tue 21-May-13 16:37:18

If you follow Bootcamp, it will be low enough. And yes, it will definitely work! What is more important is that it will work easily, without you feeling that you are deprived. Just be aware that in the first few days you might feel rough - this is the infamous 'carb flu'. But persevere, and you will be through it quickly.

Please make sure that you read Bootcamp rules first, so that you know what you're doing/why you're doing it They are here, on one of the tabs at the bottom

I'm so sorry to hear your story. What an awful time you have had of it sad

These are for you flowers. Welcome to Bootcamp. We will help and support you all the way. I promise I don't shout too much although I also lie.

hotcrosbum Tue 21-May-13 16:40:14

Thanks so much. I am just disparate to lose this weight and feel like me gain. Plus, I have put on so much weight that I still look like I am pregnant, it makes me so sad.

I just can't get my my head around bacon, fried eggs, mayo, fat etc helping me to lose weight!

hotcrosbum Tue 21-May-13 16:40:52

By the way, with the added veg, did the diet plan I posted sound like a good one?

BigStickBIWI Tue 21-May-13 16:59:25

Yes, it did!

I know it seems counter-intuitive to think that you can eat all that fat and still lose weight, but you really will.

I also strongly recommend that you read "Escape the Diet Trap" by Dr John Briffa. That explains really well the science behind low carbing.

LackaDAISYcal Tue 21-May-13 17:34:16

Sorry to hear about your hard time hotcrossbum sad. Evidence here is that it does, indeed work!

EwanHoozami Sun 26-May-13 18:40:42

Hi hotcrosbum how's the low carb eating going for you?

In case you haven't spotted us, we have a weekly chat thread - come and have a natter smile

Marking place to read/join soon. I am 6 weeks post baby and need to lose these rolls around my belly sad

hotcrosbum Tue 28-May-13 11:51:54

Ewan - yes it's working well!

I have gone pretty hardcore though, I am eating very little carbs at all, only one portion of spinach a day, but i am feeling great and have gone from 13.3 to 12.6 in a week.

I know the extreme version isn't for everyone, but I love it at the mo.

A typical day has been -

Breakfast - 2 fried eggs, I sliev bacon OR A small down of beef mince, fried with low carb sun-dried tomato paste

Lunch - Roast chicken (skin, roasted in a load of butter) with a dollop of mayo

Snack - 2 hard boiled eggs mashed with heaps of mayo

Dinner - Steak/more chicken/pork belly with spinach drenched in butter

I leaned from a previous go at Atkins that I cannot tolerate cheese, cream or more than one slice of bacon a day. I am drinking about 8 pints of water a day and I am feeling really great at the mo and not deprived at all.

hotcrosbum Tue 28-May-13 11:52:48

Slice of bacon, and BOWL of mince, stupid autocorrect!

CrabbyBigBottom Tue 28-May-13 12:21:00

Hotcros I'm glad it's working for you and sorry for what a shit time you've had recently. Make sure you're taking a multivitamin or at least vitamin C though, whilst you're eating so few vegetables. smile

hotcrosbum Tue 28-May-13 12:45:18

Yeah, I have some vitamin c, thanks. I am really feeling like I am on track with a diet for the first time in ages, not even moaning about drinking all the water!

I started going to WW meetings last week, not to do the diet, obviously, but just to get weighed by someone else, in front of other people so I can't slip up and gain a few and make excuses myself.

When I went this morning, I felt like a fraud (which I totally am, but hey, I am paying lol) when she was harping on about how wonderful my first weeks weight loss was, how amazing Weight Watchers is. While I stood there thinking "all the bloody carbs, and WW cakes and biscuits! Come off it!".

CrabbyBigBottom Tue 28-May-13 13:17:04

Are you going to do a big reveal at the end and say "actually I've lost all this weight by eating lots of lovely FAT FAT FAT!!" grin

hotcrosbum Tue 28-May-13 14:00:17

Lol, I don't think i'd have the guts, it's a big group, I might get lynched!!

When I went for the first meeting, there was a woman there who had just lost her 6th stone, and she was at the front taking about low fat, lots of pasta, jacket pots, cereals, 'sugar free' puddings etc, she was saying how she never touches seems utter madness when you research low carb and see how your body uses all those things and insulin levels etc

Kneedeepindaisies Tue 28-May-13 19:33:43

Hi I'm thinking about low carbing but have a few questions if anyone can help me please?

How many grams of carbs can I have a day?

Is milk an absolute no no or will a couple of cups a tea with milk be ok?

Has anyone suffered with headaches from low carbing as I'm prone to migraines/tension headaches?

Thank you smile

kneedeep on bootcamp the beauty is there is no counting, just follow the 10 rules on the spreadsheet! It is much easier than weighing and counting anything.

Basically caffeine should be cut right back - a couple I cups of tea with a splash of milk will be fine, but better would be decaf coffee with cream or maybe a fruit/herbal tea?

Some people suffer with 'carb flu' in the first week, but not everyone, most anecdotal evidence suggests that a low carb diet reduces migraines/headaches so hopefully you will be fine.

Do you know where to find the chat thread? We are on the week 5 one - come join us!

come and join us here

Link to spreadsheet with rules an all sorts of useful info is in the OP on that thread!

maidofmuss Thu 06-Jun-13 13:24:44

Anyone taking psyllium husk in powdered rather than tablet form? I wouldn't say it's vile (it's quite a fine powder) but ...
Anyone got any ideas for what drink I could mix it with rather than plain water? (Don't say wine or gin!)

VikingLady Thu 06-Jun-13 18:40:41

I just sliced a celeriac to do the dauphinoise recipe. Is it meant to smell so rank raw?! It's vile!

BIWI Thu 06-Jun-13 18:43:39

When you say 'vile', what do you mean? Celeriac has a sort of mild aniseedy flavour but I can't remember a particularly strong smell from it!

VikingLady Thu 06-Jun-13 19:24:28

It smells really strongly of tomato plants, mixed with dirt!

BlackAffronted Thu 06-Jun-13 20:43:10

My celeriac usually just smells mildly of celery.

BIWI Thu 06-Jun-13 20:45:57

But tomato plants smell lovely!

viking I don't particularly like e smell, about the only thing I can't eat/really dislike is parsnip, just the smell of it makes me feel sick. I find celeriac has a slight parsnippy whiff to it, but once cooked as much better.

Abouttime Fri 07-Jun-13 07:01:20

Hi everyone. I started low carb last Tuesday & in my first week I lost 5lbs smile

I wasn't hugely strict because I am such a fussy eater/drinker but I seemed to have been ok.

2.5 litres was made up of 1 litre flavoured fizzy water. 1 can coke zero & 1 litre of plain water(yuck)! Do you think I be be able to continue like this?

Also I am going to the cinema tonight & will try to be strong but if sweet popcorn should fall into my mouth how much damage am I doing? Anyone know the carb content?

Yesterday I made a lovely desert by mixing total yoghurt, double cream & 2 squares albeit largish squares of dark chocolate (76% cocoa). It was delicious. Would this be an acceptable occasional treat?

BIWI Fri 07-Jun-13 09:54:55

Hi Abouttime

Well done on your loss so far!

If you were following Bootcamp I would say the following:

- drop the flavoured water, it's full of artificial ingredients/sweeteners, which we're aiming to avoid. Partly because they aren't natural but mainly because we're also trying to break the hold that sweet things have on us
- ditto to the Coke
- I don't know how much you weigh, but the amount of water you drink needs to increase the more you weigh; 2.5 litres sounds good, but it depends on your weight
- don't go anywhere near the popcorn! If you really have to, then salty popcorn would be better, but still not good (sweet popcorn is around 77g carbs per 100g so it is really high; plain is 48g)
- the chocolate is something that you should avoid, certainly in the early stages of low carbing, as we are trying to avoid sweet things

All of that said, whether or not you can eat/drink these things depends entirely on what kind of plan you are following. Why not come and join us on Bootcamp?

And, just to warn you, it is very common for low carbers to see a good weight loss in weeks 1 and 2, but then for the weight loss to stop altogether in weeks 3 and 4 (or even 5). If this happens to you, once you have established that you are keeping your carbs low enough, don't panic - just keep on keeping on, and the weight will start to shift again after that.

Good luck!

VikingLady Fri 07-Jun-13 12:02:37

I pressed on with the celeriac - my hands still reek of it, but the cooked article is really nice!

I do still have the pregnancy superhuman sense of smell, though DD is now 15m!

GreatBags Fri 07-Jun-13 17:59:39

Hello everyone.

I also started last Tuesday and have lots 5lbs (though I am pretty a lot of that was water weight in the first 24 hours). I have been lurking on all the bootcamp threads but I have a couple of questions I can't find the answers to.

Should I be in ketosis by now? I still experience carb cravings from time to time which makes me think I can't be.

I only have about a further half a stone I want to lose and was wondering whether this means I will lose weight slowly with this WOE?

I exercise most days either cardio or weights, is this why I still crave carbs? (I also breastfeed, but only once a day)

Thanks very much I really want to make a go of this!

GreatBags Fri 07-Jun-13 18:03:40

Oh one more question. Most days I find it really tough to stick to 3 meals. I either end up with 2 meals and a third split into two sit ins or I manage with just a snack and three meals. I know we are not supposed to do this but I get so hungry, is this really bad?

BIWI Fri 07-Jun-13 18:26:23

GreatBags - if you're keeping your carbs low, and you have been consistent about this, then you will be in ketosis. Carb cravings just indicate the addictive power that they have!

Yes, you will lose weight slowly if you only have half a stone to go.

If you're getting hungry, then you aren't eating enough fat. List out for me what your typical meals have been over the last few days.

GreatBags Fri 07-Jun-13 18:38:37

Thanks for responding BWIW.

Greek yogurt for breakfast, coffee with double cream both days
Lunch yesterday smoked salmon, 2 scrambled large eggs with butter; today large salad with olives and egg (2) mayo and avocado.
Dinner last night was king prawn shaslick and okra, tonight I came home hungry and ate a tonne of cheese whilst making fried cheese fritters which I had with green beans and carrots.

I have been a bit busy so mealtimes have been rushed, the lack of fat might explain why I was craving the cheese so much this evening.

I don't like chicken or meat. I have been eating a lot of fish but was a bit fished out the last couple of days

GreatBags Fri 07-Jun-13 18:42:35

And I have been good I think. Nothing off the bootcamp list and having small portions of things like onion and tomato

BIWI Fri 07-Jun-13 19:09:44

In which case, your hunger is allowed - just eat!

But - you also might want to keep an eye on the dairy, so try and avoid eating too much cheese. Olives are a good low carb snack.

GreatBags Fri 07-Jun-13 19:26:10

It takes a bit of getting used to, such different advice to more usual diets. Thanks again

BIWI Fri 07-Jun-13 19:42:11

I know! It is totally counter-intuitive. But trust me (and everyone else who is on Bootcamp), it really does work.

Abouttime Sat 08-Jun-13 11:12:15

Thanks for the advice BIWI smile

I didn't resist the popcorn so arse kicking welcome.....

Another question for you;IF I was to partake in an alcohol beverage or 3 what am I best drinking? I usually drink cocktails, white Zinfandel or shorts like Malibu & ameretto with coke?

BIWI Sat 08-Jun-13 14:29:07

Best thing to drink is a clean spirit with sparkling water - then there are no carbs and no artificial sweeteners. So - vodka and sparkling water, with a slice of fresh lime/lemon, or white/golden rum.

If you don't like the thought of those, then something like a gin and slimline tonic (accepting that there are artificial sweeteners in the tonic), or rum/vodka and Coke.

Malibu and Amaretto will both be too carby - they have added sugar/sweeteners in them, so they are out.

Cocktails will definitely be out as they will be full of sugary ingredients (although obviously it depends which cocktail).

Similarly the zinfandel is out - it is a sweeter wine so will be too carby.

If you want to drink wine, stick to dry white, Champagne or red wine.

Sounds like you have a bit of a sweet tooth! Remember, the first two, strict weeks of Bootcamp are designed to help break that. If you keep giving in, you won't see the results that you want!

Negroni Thu 20-Jun-13 10:52:20

Hello - apologies if this has been asked before as I have not read the whole questions thread.

On the bootcamp thread there is much talk about coconut oil! Why is everyone having this and adding to their coffee etc? Does it help you lose weight? Is it just another fat and one that is good? Is it recommended for this WOE or just something people like to have?

Thank you!

BIWI Thu 20-Jun-13 14:44:16

Here's a quick answer, from this website :

"Olive oil is mostly monounsaturated oleic acid, it is healthy and more stable than PUFA's but it is still not in the same league as CO. CO is one of the highest concentrations of naturally occuring saturated fats there is. It is very shelf stable due to no open bonds. It is much better for cooking at a higher temperature than olive oil as it is less likely to oxidize. Olive oil is best as a dressing, rather than cooking. Also, coconut oil had a decent amount of medium chain triglycerides that are metabolized differently and faster than long chain fatty acids. They give you more of the quick energy of carbs without the insulin response, and they can't be stored as adipose."

Negroni Thu 20-Jun-13 15:29:13

Thank you BIWI!

colette Sat 22-Jun-13 18:19:41

I ( impulsively)weighed myself in Boots soon after my lunch with no shoes on and was shocked that I weighed about 3lb heavier than I expected !
My clothes would only be about 1lb -1.5lb so could the rest be breakfast and lunch , drinks etc ? I usually weigh first thing in the morning before breakfast.

BIWI Sat 22-Jun-13 21:20:14

Yes, it would be. No point weighing yourself unless it's first thing in the morning, naked, and after you've been to the loo!

colette Sat 22-Jun-13 22:17:16

Thanks - will do . Don't know why I was tempted

Seminyak Thu 27-Jun-13 20:58:55

I am a baker/cake decorator and am absolutely PARANOID about getting diabetes, but literally my sugar cravings are so out of control my mind is saying 'no, do NOT eat that', but I still have this impulse to do so, and feel sick afterwards!! And then I do it again.
I low-carbed in the past and felt SO much better in myself and was put off bread and pasta for life but sadly other carb-aversions haven't stayed with me! So I am determined to get back into it, as a way of life, and this time also hope to understand it more.

I have a few questions, they are probably answered somewhere amongst all the other awesome posts but I'm just going to ask:

What does the high-fat aspect add? E.g. instead of using fatty bacon can't I cut the rind off? Not adding any carbs, but lower fat too. I don't want high cholesterol etc! I get that artificially low fat stuff e.g. low fat butter, low fat yog etc are bad because the manufacturers add sugar etc to make the product taste acceptable, but why is fatty bacon used so often? Surely cutting the rind off can only be good?

Can you recommend a good yoghurt? My fave Yeo Valley Natural Yoghurt (not low-fat, obv) is 6.5ish carbs per 100g and I read on one of these threads that everything you eat should be under 5g per 100g?

Why is milk bad but cream/yog ok?

What is the difference between low GI and low carb?

I'm sure I have soooooo many more questions but that is all I can think of for now!

And I just want to say, BIWI you're a legend... you must spend all your time thinking/writing/advising about low-carbing! Thanks!! smile

Seminyak Thu 27-Jun-13 21:27:33

Ooh also, are sweet potatoes just as bad as normal potatoes?

BIWI Fri 28-Jun-13 23:58:13

Seminyak - sorry I missed your posts!

First - re fat/cholesterol - forget anything you have been told. Fat is good! If you are low carbing it needs to be high fat. (I'm on my iPad now and can't do a long post - but hopefully others will explain why properly!). Cholesterol also not something to worry about.

Total is best yoghurt brand.

Sweet potatoes also too carby!

Am on holiday now but hopefully others will answer your questions more thoroughly grin

Seminyak Sat 29-Jun-13 09:12:13

Haha thanks BIWI, enjoy your holiday!!!

Seminyak Sun 30-Jun-13 08:13:05

Another thing is that I find I need a lot of fibre in my diet - I can't think of any low carb fibrous foods? Any suggestions would be great. Love this thread!

EwanHoozami Sun 30-Jun-13 08:47:01

Green leafy veg like Kale and spring greens are great fibrous LC foods. You should be eating lots of green veg from the 'allowed list' and this should, erm, do the necessary.

About saturated fat and cholesterol, BIWI is right. Forget everything we've been told. The Huffington Post published a good concise summary recently debunking the misconceptions about cholesterol:

"- Dietary Cholesterol Isn't Bound to Blood Cholesterol. There is little-to-no relation between dietary cholesterol and higher blood cholesterol levels, nor any legitimate link between dietary cholesterol and the incidence of heart disease.

- The Human Body Makes Cholesterol. Your liver makes 3-6 times more cholesterol than you can get eating eggs and/or other animal products.

- Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like testosterone and also to build & repair cells (which is a perpetually occurring process in the human body)"

and some more in-depth information on why saturated fat is not the enemy

this article also looks at the research about saturated fat and why it should form part of our diet

EwanHoozami Sun 30-Jun-13 08:51:56

PS I know that the second link is from Men's Health but I actually really rate their journalism on nutrition.

Seminyak Tue 02-Jul-13 22:07:10

Fab, very interesting, thanks so much for answering! smile

Marking place to add my questions later!

BeenieBaby Tue 16-Jul-13 11:35:57

This is a fabulous thread. Thanks so much for taking the time to start it and answer all the questions! Im sorry if some have been asked before. I've been thinking about low carbing and have been reducing my carbs and definitely see a huge difference in my apetite.

I just had a couple of questions before I start properly- I've heard bootcamp light mentioned- what is that?

Why are nuts and seeds not allowed in bootcamp?

Wrt dairy, is full fat milk (for tea about 3 times a day) and natural yogurt (as a snack once a day) ok?

How about tofu? Is that ok?

And a couple of spoonfuls of oatbran

And there are a couple of processed brand foots that i like- things like quorn that doesn't have added wheat e.g the bacon (I'm pescatarian), the easy bean veg pots, and tofu sausages are these ok?

BIWI Tue 16-Jul-13 11:44:01


I've heard bootcamp light mentioned- what is that?

Bootcamp starts with 2 strict weeks. After that, it is relaxed a little, hence calling it Bootcamp Light

Why are nuts and seeds not allowed in bootcamp?

Because whilst they are very good to snack on, and provide good nutrition, they are actually very carby in anything other than small quantities. In the first strict fortnight, we are trying to reduce our carbs as much as possible, and make sure that those carbs come mainly from veg/salad

Wrt dairy, is full fat milk (for tea about 3 times a day) and natural yogurt (as a snack once a day) ok?

In principle, yes. Make sure that your yoghurt is full fat, and that the carb count is low - they vary considerably. Total full fat is the lowest, I think. Others talk about Lidl, but I haven't got a Lidl near me so I'm not sure about theirs. However, some people find that dairy can impede their weight, so keep an eye on it. Milk, especially, can also be quite carby, so please make sure that you don't have more than 3 cups of tea if you can

How about tofu? Is that ok?

Not too bad - but it does have carbs in it. Ideally you should be getting your carbs from veg/salad, so keep foods like this to a minimum

And a couple of spoonfuls of oatbran

No. This is way too carby. There are 86g carbs in 100g oatbran! Avoid it like the plague. This is one of the reasons I'm a bit hmm about the Dukan diet claiming it is low carb

And there are a couple of processed brand foots that i like- things like quorn that doesn't have added wheat e.g the bacon (I'm pescatarian), the easy bean veg pots, and tofu sausages are these ok?

To be honest, probably not - look at the carbs per 100g on the back of the pack. If it's more than 4-5g carbs per 100g, then avoid it. If you're going to do Bootcamp, I'd say try and avoid these as much as possible, and rely on fresh/unprocessed protein such as fish or eggs instead

Hope that helps! Ask anything else you like, and come and join us on the Bootcamp chat thread for more support flowers

Hi, I am ebf my 3 month old, is it ok for me to low carb, and can you point me in the direction of threads/websites to read up on low-carbing please. I have read lots of conflicting diet 'rules'&#128542;

Aloe what are good sweet snacks, as I have a very sweet tooth unfortunately


BIWI Tue 16-Jul-13 17:28:35

As far as I am aware, it is absolutely fine. It's not an unhealthy way of eating, despite what some people will tell you! You will be eating a lot of veg and salad, as well as fresh/unprocessed foods and natural ingredients, so it should be all good!

If you have a look at these pages you'll see a whole load of stuff I've written about low carbing, which should give you a good idea of what it's all about

Sadly, no sweet snacks though. The whole point of low carbing is to break the addiction that we have to sweet things. Sugar is hugely addictive.

Any more questions, just shout smile

Thanks biwi!

BeenieBaby Wed 17-Jul-13 13:35:29

How do you deal with the sugar cravings!?! I've just started reducing my carbs but haven't started bootcamp properly as I want to get through the fruit and milk I've already bought. But I'm already getting sugar cravings and feel the need to eat the fruit and dark chocolate (85%) to get me through the morning! Is it inevitable? Or a sign I'm not eating enough fat?

BIWI Wed 17-Jul-13 13:40:00

It's a sign of the hold that sugar has over you, BeenieBaby! The only way through it, I'm afraid, is to go cold turkey and just ride through it as best you can.

How long does it take to get to the ketosis stage, if you start off very strictly?

BeenieBaby Wed 17-Jul-13 19:52:43

BIWI thanks so much for taking the time to answer my questions! I just have a few more-

Are beans and lentils etc too carby? Does that mean a vege plan would essentially consist of veg, egg, dairy and soya?

And when you say dairy within limits does that include cheese?

I'm getting geared up to start on Friday!

And finally, how do you eat out on bootcamp?! Is it do-able??

Quick question though, what would you suggest I get from the supermarket to help me start. I don't have much time at the moment to cook from scratch as i have two young children and am in process of moving.

Eglute Sun 21-Jul-13 22:54:27

Am I allowed to drink fruit tea in early days or better to avoid it? My favourite tea is three ginger (Puka) and I'm not sure if I can still drink it.


ElizabethHornswoggle Mon 22-Jul-13 00:32:56

Hi, can I join? Got lots of weight to lose (3 stone) and want to try the low carb diet as I know I feel a million times better when I don't eat things like bread, which tends to bloat me up.
Has anyone got any ideas what I can have for breakfast though, as I can't eat eggs (allergic.)

BIWI Mon 22-Jul-13 10:37:41


Are beans and lentils etc too carby? Does that mean a vege plan would essentially consist of veg, egg, dairy and soya?

Beans and lentils are too carby for Bootcamp. Once you have reached your target weight you will be able to re-introduce them, along with other carbs, although gradually and carefully - till you find the point at which you start to re-gain weight.

Yes a veggie plan will need to look to other sources of protein, such as eggs and soya - just watch out with any soya products that you're including in your diet as they do contain carbs (unlike meat/fish)

And when you say dairy within limits does that include cheese?

^Cheese is fine, as is other dairy (cream, yoghurt, and a smaller amount of milk), but some people find that dairy impedes weight loss, so you need to keep an eye on this. I would certain advise that you aren't pouring cream on everything or having cheese at every meal!

And finally, how do you eat out on bootcamp?! Is it do-able??

^Eating out on Bootcamp is very doable! It's actually much easier to eat out when you're low carbing than if you are on a low calorie/low fat diet. Unless you're going to a restaurant that's just pasta or pizza, you should be fine. I have never yet been to a restaurant that would substitute the carby element of the meal for something less carby. So for example, we have a local Italian restaurant that serves sauteed potatoes with all its main courses. I have a green salad with mine instead.

Obviously the dessert menu will be off limits (until you've reached your target weight and then the odd dessert will be perfectly fine), but the cheeseboard would be fine.


Quick question though, what would you suggest I get from the supermarket to help me start. I don't have much time at the moment to cook from scratch as i have two young children and am in process of moving.

Salad stuff? Most salad veg is low carb. (Avoid beetroot and carrot though). Please avoid as much processed stuff as you can though!

What kind of foods do you like to eat? It's a bit of a broad brief otherwise! But meat/fish with salad or low carb veg. Fry the protein if you can, and serve with a creamy sauce or mayo, and make an oily dressing for your salad. Avoid bottled salad dressings as they usually contain sugar and are therefore too carby.


Am I allowed to drink fruit tea in early days or better to avoid it? My favourite tea is three ginger (Puka) and I'm not sure if I can still drink it.

As far as I know, any fruit tea or herbal tea will be carb-free, so you can drink as much as you want!


Hi, can I join? Got lots of weight to lose (3 stone) and want to try the low carb diet as I know I feel a million times better when I don't eat things like bread, which tends to bloat me up.
Has anyone got any ideas what I can have for breakfast though, as I can't eat eggs (allergic.)

Welcome, Elizabeth!

^Natural, full fat yoghurt makes a good start to the day - Total yoghurt is less than 4g carbs per 100g. Or, bacon or (low carb) sausages and mushrooms. A continental breakfast of ham or sliced meats with cheese is also good. The other thing is to stop thinking of breakfast as a meal that requires special, breakfast food! Leftovers from the previous night's dinner make a good meal.

Good luck!

Eglute Mon 22-Jul-13 15:56:11

I was just browsing in this thread and I found a lot of useful info. Thanks for that.

just to make sure.. are we not allowed tomatoes in bootcamp? sad

BIWI Mon 22-Jul-13 16:14:16

You can have them, just beware that they can get quite carby quite quickly. If you're using tinned tomatoes, the lowest carb ones I have found are Sainsbury's Basics, in a tetrapak carton

Eglute Thu 25-Jul-13 20:00:19

I have balsamic vinegar of Madeira with 0 carbs so am I ok to use it then?

Eglute Fri 26-Jul-13 08:21:09

I have bought Babybels this morning first time in ages. It only has trace of carbs in it! Does it mean I can eat it without really worrying too much of overdoing or shall i treat is as diary and be careful?

Also.. I saw Hellmann’s Caesar dressing in Tesco today. It is 2 for £2 and it only has 4 carbs in 100g. Can I use it in early stages of this WOE? It would be a nice change to olive oil and mayo.
Thanks smile

BIWI Fri 26-Jul-13 09:34:49

I'd be amazed if your balsamic vinegar is 0 carbs! It's really sweet!

Did you mean Madeira or Modena? Sainsbury's Taste the Difference Balsamic of Modena has the following nutritional info:

Per 100ml:

Total Sugars32.5g

Eglute Fri 26-Jul-13 09:53:10

Gosh my eyes must have lied to me then smile I blame Carb flu smile)) I will check again once I am at home smile

Vinividivino Fri 26-Jul-13 19:04:28

Hello everyone - may I join? I have been LC since Monday and have lost 5lbs (in 5 days!). Can that be right? Or should I expect some of those to go back on? I dont have loads more to lose(if the scales are right, about another 5lbs from here - wuhu!) but totally buy in to this as a WOL. Just want to prepare myself so I am not demotivated if/when weight gain happens. How do guys handle any weight increases- just keep ploughing on or cut back on portion sizes/cut carbs even further (I'd say I'm on about 30g a day now)?

Thanks in advance.

BIWI Sat 27-Jul-13 14:42:30

Welcome, Vini! And well done on the 5lbs so far. I don't think any of it should go back on, as long as you stick to the plan.

If weight gain is something you find hard to deal with, my recommendation would be to make sure that you're not weighing every day, but doing it every week instead. Your weight does naturally fluctuate, but if you weigh once a week you should see the overall trend downwards reflected better.

Come and join us on the chat thread

I'm easing into the low carb WOE, as my diet is very carb heavy and I also needed to use up some food blush. Can I ask if a Caesar salad without the croutons is suitable? Or is the Caesar dressing not good? I need to have snacky things in the fridge that I can just grab, I am so used to snacking and although I have been quite strong about it I need things that I can just grab out of the fridge.

Also if in doing low carb light, how many grams of carbs a day should I be aiming for?

BIWI Sat 27-Jul-13 15:21:25

Check the label on the back of the dressing bottle, CheeseAndMushroomToastie. Certainly a Caesar salad minus the croutons is a good choice, but it will depend on the carbs in the dressing.

The whole point of Bootcamp/Bootcamp Light is that we don't count carbs. It's supposed to make it easier for you! If you really want to have a figure to aim for, I'd say around 60g carbs per day for Bootcamp Light, up to around 100g.


Everyone is different in terms of their tolerance of carbs, which is why it's also impossible to give a definitive figure. If you find you're not losing weight eating at that level, then you know you need to reduce the carbs further. (Although if you're eating a diet very high in carbs at the moment you may well find that you lose weight even at a relatively high level of carbs)

Vinividivino Sat 27-Jul-13 17:06:44

Thanks very much BIWI and thank you for the great program you've put together. It's awesome! Here's hoping those lbs stay gone! Thanks for the link to the other thread - i'll be there!

BIWI Sat 27-Jul-13 18:46:45

That's my pleasure, Vini!

Can someone post a recipe for a homemade dressing please? I'm sure it's dead easy but I will probably add something really carbariffic!

BIWI Sun 28-Jul-13 20:26:52

Simple Vinaigrette:

5 tablespoons of extra virgin olive oil
1 tablespoon of (red or white) wine vinegar or cider vinegar (NOT balsamic which is way, way too carby)
salt/black pepper

Put all the ingredients into a jar with a lid and shake till well mixed.

Instead of 5:1 oil:vinegar you may prefer 3:1 - it's all about personal taste.

You can also add:

- teaspoon of Dijon or wholegrain mustard
- finely chopped shallot
- finely chopped garlic

BIWI Sun 28-Jul-13 20:29:06

Blue cheese dressing:

50g blue cheese, crumbled
2 tbsp white wine vinegar or cider vinegar
3 tbsp walnut or hazelnut oil
3 tbsp sunflower oil
dash of lemon juice, to taste
salt and freshly ground black pepper, to season

As before, shake all ingredients together till well emulsified

BIWI Sun 28-Jul-13 20:31:05

Thank you so much BIWIsmile

Eglute Mon 29-Jul-13 08:04:50

Biwi - I was not blind. I thought my yes were lying smile but no. I found balsamic vinegar with 0 carbs. It is not cheap tho. But delicious.

BIWI Mon 29-Jul-13 08:55:17

Eglute - I really wouldn't believe that. Every source I've looked at says that Balsamic vinegar has carbs in it. And think about how sweet it is! Google 'how many carbs in balsamic vinegar' and have a look at all the different links.

BIWI Mon 29-Jul-13 08:57:52

And - balsamic vinegar is made from grape juice - this is why is it has carbs, unlike wine vinegar, which doesn't.

BIWI Mon 29-Jul-13 09:00:38

Sainsbury's Taste the Difference Balsamic Vinegar Of Modena 4 Leaf (the leaf system is a measure of quality and sweetness) has 75.9g carbs per 100ml. So I really, really can't understand why the ASDA one says nil ...

Eglute Mon 29-Jul-13 09:23:24

Yeah.. That is strange.. I have got 3 leaves on mine and googled it and checked the label on the bottle that I have million times and it still said 0 carbs.. That is weird..

BIWI Mon 29-Jul-13 09:32:20

It has to be a mistake, surely?

Eglute Mon 29-Jul-13 10:27:43

But online and on the label..? That is unelikely.. I will investigate later when I have more time smile

Apologies for the dumb questions, but if something is carb free, then can we eat unlimited quantities of it?

colette Mon 29-Jul-13 17:05:45

I know this has been covered before but I searched and couldn't find it :
is coconut milk or cream better ?

I've been lusting after this recipe and wanted to check if I should adapt it

BIWI Mon 29-Jul-13 17:48:47


Blue Dragon Coconut Milk = 3.4g carbs per 100ml
Blue Dragon Coconut Cream = 1.8g carbs per 100ml


Blue Dragon Creamed Coconut = 22.1g carbs per 100g!


You can eat as much as you like of anything that is carb-free. But - use your common sense! This isn't carte blanche to stuff our faces! Eat enough to satiate your hunger. Portion sizes will inevitably have an impact - especially as you get nearer your target weight.

colette Mon 29-Jul-13 18:40:09

Many thanks Biwi - huge differences!!
Dh uses creamed coconut in his prawn curry - just checked it is 22.8g per 100g, so will be substituting

BIWI thanks. I had a tuna salad at about half ten earlier, then got hungry, didn't have much in so made myself another tuna salad, so that two tins of tuna I've had today! Was an exception as I needed to so a shop.

Eglute Tue 30-Jul-13 09:22:01

Are we allowed to eat radish? I thought of adding it to my salad..

MacaYoniandCheese Thu 01-Aug-13 18:04:48

Hello! I've been reading this thread on and off for days. Fascinating reading! <nutrition nerd> Can I join in?

I've been eating paleo for a while and am very happy with the results of that WOE but have recently injured my knee, which means I can no longer run (was doing about 40K/week). I can still brisk-walk comfortably though, so can get my cardio that way. Anyway, just wondering what would happen if I switched to a completely low-carb diet (instead of paleo) to maintain my weight...I don't want to lose but I also really don't want to gain any. Is this something you can do long-term without health implications? I have felt really great eating less sugar and carbs thus far and as I have a very strong history of diabetes/overweight in my family I want to be extra careful moving forward.

My other question is about plain, non-fat yogurt. Is that allowed on a low-carb diet? I have plain, fat-free Greek yogurt (all natural) which is delicious and very creamy, but has 6g carbs per serving. The only ingredients are skim milk and cultures. Any benefit to switching to full-fat as the carbs seem so low (and it's incredibly filling)?

TIA smile

BIWI Fri 02-Aug-13 11:47:02

Hi Maca! Of course you can join in.

I don't know enough about paleo, but I thought it was very similar to low carb? I can't see that there would be any health implications to switch from one to the other, although that is probably because I don't know enough about it. Why is this a concern? What do you think you will be adding/cutting if you make the switch?

Yes, plain yoghurt is allowed - but it has to be high fat on a low carb diet. The best buys are Total full fat yoghurt, which is 3.8g carbs per 100g, or one that Lidl sells (sorry, can't remember the name - it's a Greek one, name begins with 'e'), which is 3.2g carbs per 100g. Definitely worth switching to full fat - much nicer texture and fat is good!

colette Fri 02-Aug-13 14:05:06

re. shallots - some websites are showing them as much higher than onions see or mfp
The packet I got from Asda says 14.1g per 100g !!
Are the small round ones different to echalion or banana shallots ?

BIWI Fri 02-Aug-13 14:18:28
BIWI Fri 02-Aug-13 14:19:29

But I have no idea why ASDA's would be so high!

BIWI Fri 02-Aug-13 14:31:06

I have a packet of echallion shallots from Waitrose, and the back of pack info also says 3.3g, so I'm mystified!

MacaYoniandCheese Fri 02-Aug-13 15:31:39

Thanks for the reply and info Biwi. Paleo allows some carbs like sweet potatoes, a little white rice and occasionally beans/lentils for very active individuals and athletes. Although it is a low-carb diet, it's less strict and has less emphasis on Ketosis, I suppose. I'm having a little wobble about the fact that I can't run anymore...I'm really down about it and don't want to have to deal with weight gain on top of that, iyswim. Preventative action grin.

BIWI Fri 02-Aug-13 17:04:09

Well, Maca, if you switched to low carb you wouldn't be risking gaining weight, as it looks as if your carbs would be lower than if you're following a paleo diet.

And bummer re the running. I had to rest for 3 weeks recently because of an injury and it was frustrating as I felt I'd only just got going!

colette Fri 02-Aug-13 18:34:55

update -Asda echalion Shallots 8.4g . confused

Lighthousekeeping Fri 02-Aug-13 18:42:06

I started yesterday I'm on nights so am only fitting in one meal a day and 2 litres of water during the night! I can't cook when I get home so would lie a yoghurt before I go to bed. What's the best one to buy in bootcamp? I'm going to tescos tomorrow on my way home.

BIWI Fri 02-Aug-13 18:45:02

Total full fat is the best. But if you only have a Tesco Express you'll find that they only stock the 0% fat one. So, if that's the case, buy that one and buy some double cream to mix into it. That way you will get enough fat.

Lighthousekeeping Fri 02-Aug-13 19:00:17

Is there a flavour I can add?

BIWI Sat 03-Aug-13 08:24:30

I usually add some vanilla extract to mine. Be careful though, as lots of these have sugar added. I buy one from Waitrose that has no sugar.

BIWI Sat 03-Aug-13 08:27:05

Ndali is the brand I buy

They make vanilla powder too, which is also good in yoghurt.

FreudiansSlipper Sat 03-Aug-13 10:25:29

i have a question my nail are breaking they are awful is this normal ?

have been low carbing for 2 weeks now (one bad day and a few not so low carb)

but my clothes are not feeling so tight grin

BIWI Sat 03-Aug-13 10:29:42

I don't know, FreudiansSlipper - haven't heard of that before. Weak nails indicate a shortage of zinc, don't they? I will see what I can find out for you ...

BIWI Sat 03-Aug-13 10:36:57

Well Googling reveals that whilst some people report better nail health when low carbing, others suffer like you.

Suggestions I've seen include making sure you're eating enough protein, and that it could also be due to a lack of iron, zinc and/or magnesium in your diet.

What have you been eating? If you can list out for me your meals over the last 3 or 4 days, let's see if there's anything we can spot that might help.

FreudiansSlipper Sat 03-Aug-13 11:27:48

thank you


breakfast 3 oatcakes with butter and a tiny bit of honey
snack a few nuts and salami (good salami)
lunch tuna with stir friend peppers and mange tout
snack few nuts
dinner lamb with grilled peppers and courgettes and a little tomato sauce (home made)

a mint aero shock


breakfast 3 oatcakes with boiled egg
snack a few nuts and salami (good salami)
lunch tuna with salad
snack few nuts
dinner burger (low in carb) with grilled peppers and courgettes and a little tomato sauce (home made)


breakfast 2 oatcakes with butter and 2 rich tea (oh dear)
picked all day on bits of cheese, hard boiled egg and nuts
snack few nu
dinner chicken with butter and lemon juice

i drink 4 cups of tea a day, odd coffee. i use lactose free milk lower in carbs and have reduced amount of milk i have in drinks but still adds up the carb intake for the day

so not strictly low carb, i struggle not having something a little sweet in the morning. find cutting right down on carbs i am less hungry its hard when i am out and on the go

SnapesOnAPlane Sat 03-Aug-13 11:44:06

Hi everyone smile hope you don't mind me butting in here!
I started low carbing following a thread of yours, BIWI, back in May - it went amazingly well until my holiday in June. I had lost 1st in the month and a bit that I had been eating low-carb, and I found it amazingly easy.

I went on holiday grin and ate icecream and carbs as if my life depended on it! Unfortunately I've still been eating the ice cream and carbs since I got back - but I'm still losing weight (and I'm consuming more cals over my TDEE). I'm wondering how low carb is low carb? Could I still be burning fat in ketosis even though I've been guzzling ice cream and booze?
Thanks for any help answering this, 'cos it's puzzling me smile

BIWI Sat 03-Aug-13 12:14:33

Blimey, Freudians - you're not really eating low carb if you're eating that many oatcakes! How many carbs are in those?

Plus, carbs in your nuts, honey and milk ...

Have you worked out how many carbs you're eating a day? I think that would be a good thing to do.

It looks like you should be getting enough iron from that food (although possibly you should think about adding in some green leafy veg). Avocado, yoghurt, meat and fish - along with green leafy veg - would all be good for you, and give you zinc and magnesium.

It also looks as if you're not really eating much fat - most of your protein choices sound like they are low fat. Can you try eating (full fat) yoghurt for breakfast? You could always add some berries if you want something sweet. Would be a lot better than the oatcakes and honey!

BIWI Sat 03-Aug-13 12:19:25

Hi Snapes! Well lucky you grin

Have you worked out how many carbs you're eating a day? Dr John Briffa says that we need around 100g carbs per day, and other advice my trainer gave me was to try not to go over 30g carbs at any one meal.

Briffa also advises that as long as you eat 'properly' for 80% of the time, then you should be fine.

What kind of carbs are you eating?

FreudiansSlipper Sat 03-Aug-13 12:29:31

around 50-60 some days less

3 oatcakes 18 carbs (i did buy atkins rye crackers hey were awful i try to stay away from atkins food as it does not taste like food coconut bars are delicious though )

honey around 5 carbs very little

milk 12-15 odd carbs a day

not cutting carbs right out cutting down. when i have cut them right out i am miserable and can not stick to it. this way i am not eating wheat and weight slowing coming off and i am not hungry all the time which for me is the big thing as soon as i start eat bread/pasta/rice i am hungry all the time

i love spinach, kale and broccoli i have a low thyroid and these are food to avoid but information is conflicting

also drunk peach juice the other day looked at carb content sad that is off the list

ok more fat, less nuts and have to cut down on oatcakes

i love yoghurt but for breakfast not sure why but it is something i just can not eat in the morning

BIWI Sat 03-Aug-13 12:32:45

What about the carbs in your veg though? (Which is actually where your carbs should be coming from!)

And if you have a low thyroid, this is much more likely to be the cause of your nail problem

And, BTW, low carbing is exactly that - LOW carb. It definitely isn't about cutting them out! Although it is about cutting out the worst kinds of carbs, i.e. bread/pasta/rice/flour/sugar.

BIWI Sat 03-Aug-13 12:33:10

Oh! I posted a link which didn't show up! here you go

FreudiansSlipper Sat 03-Aug-13 12:42:43

thank you

thyroid is being tested monthly as it is dropping so not medicated at the moment. i have more energy, less bloated and hungry since cutting out wheat etc but in the last week or so my nails are breaking and are paper
thin like baby nails maybe is thyroid related though i really feel good at the moment

yes i have not really counted in the peppers and tomatoes i need too

breakfast is what i struggle with the most

QueenQueenie Sat 03-Aug-13 12:55:36

eggs (any which way) / bacon / mushrooms
omelette with mushrooms / cheese...
Would that appeal more than yoghurt?

SnapesOnAPlane Sat 03-Aug-13 13:32:10

Oops, just read my post back and it does sound a bit braggy blush sorry about that.
I'm still eating mostly the same low carb dinners as when properly low-carbing, with the addition of ice cream and buttery toast in the morning.
113g of carbs yesterday from that and lunch/dinner, though when I was lowcarbing I rarely went over 30 net carbs.

Should have mentioned I only said I found it easy was because I intended to say 'I'm struggling to get back on the wagon!' when I found it so easy before grin.
The science of it all is a v confusing, it's the only diet I've ever been on that's worked though.

FreudiansSlipper Sat 03-Aug-13 13:43:41

QueenQueenie i occasionally have an omelette for breakfast. i just prefer something plan and it is when i want something a little sweet a piece of toast with honey is the perfect breakfast

sorry sound a bit of a moaning minnie the thought of eating bacon, ham or even worse smoked fish for breakfast turns my stomach, brunch fine but first thing no no no

Lighthousekeeping Sun 04-Aug-13 16:58:59

I'm doing a proper shop tomorrow. When I finish nights I like to treat myself. By drinking and catching up on the telly. How am I going to avoid this? And if I don't what can I drink? I've been so good.

QueenQueenie Sun 04-Aug-13 17:08:28

Water? Sparkling with lemon / lime / cucumber? Herbal tea (Liqourice tea is a revelation to me)?

ThinThinker Sun 04-Aug-13 20:05:22

Hi all, longtime lurker here, just wanted to ask I've been using pizza express full fat house dressing on salads and its quick and delish. It's only 4 carbs per 100 mls and as the bottle is only 250 mil I'm thinking poss only 1 per serving? Also mayo? I love it, heinz, any lower carb ones? Also tonight, had pesto stuffed chicken, aubergine one from Scalia? Again seems low ish per serving used a spoon full so 1/8 th of the jar. Any advice ?

BIWI Sun 04-Aug-13 21:02:20

Well - measure it out and make sure you know how many carbs you're getting from it. And be mindful that you should be getting the majority of your carbs from vegetables and salad!

ThinThinker Sun 04-Aug-13 21:14:56

Thanks today I had streaky bacon and duck egg cooked/griddled in butter with little gem and avocado with mayo for breakfast and water

I had mixed salad with ham and salmon mayo mix with pizza express dressing for lunch

Dinner was white cabbage carrotts broccoli steamed with added butter and chicken stuffed pesto and Parma ham wrapped with mayo

Snacks macadamia nuts,

Two squares super dark choc

Two coffees with double cream

2 lts water, sparking?

Is this ok? I'm loving the woe

ThinThinker Sun 04-Aug-13 21:35:53

Forgot the full fat Greek yog 75ml with 8 raspberries for snack blush

BIWI Mon 05-Aug-13 08:43:58

That's fine if you're doing Bootcamp Light! If you are doing Bootcamp, you need to avoid the carrot, chocolate, nuts and fruit ...

Lighthousekeeping Mon 05-Aug-13 09:41:28

God, I saw cucumber gin on my way home sad

Eglute Mon 05-Aug-13 09:50:50

I read this somewhere and it stuck im my head.. I always remember the aying if I feel like having a big piece of cake..

you either eat what you want of look how you want smile

CheeseAndFriedMushrooms Tue 06-Aug-13 23:52:49

How do you know when you're in ketosis?

BIWI Wed 07-Aug-13 11:46:31

You will find that your appetite is significantly reduced
You may suffer from bad breath (this is temporary)
You will be losing weight!

Lighthousekeeping Wed 07-Aug-13 11:57:18

Is there anything I can take regarding the breath? I'm very paranoid.

IBO Wed 07-Aug-13 12:18:44

I have read that drinking a lot of water helps

BIWI Wed 07-Aug-13 12:20:28

Are you actually suffering from it Lighthousekeeping? You've been doing low carb for long enough that you should be past this by now!

But yes, drinking lots of water helps. Sugar-free gum can be useful - although is better avoided if you can because of the artificial sweeteners.

Lighthousekeeping Wed 07-Aug-13 13:03:26

God know I only rejoined the group three days ago! I'm living off those Bootcamp recipes that seem too good to be true. It's easier in the Summer I find. Yes I'm always more paranoid on nights I would say I am suffering as my pee as changed as well.

BIWI Wed 07-Aug-13 15:44:22

Are you drinking enough water then?

Jinty64 Sun 11-Aug-13 14:04:47

I would like to start this WOE tomorrow but have lots of low fat Greek yogurt to finish. Can I eat this first, perhaps adding cream or must I buy full fat?

BIWI Sun 11-Aug-13 14:44:04

I would finish it - no point wasting it! If you have some cream to hand, mix some of that in.

Good luck!

Jinty64 Sun 11-Aug-13 14:44:40

Thank you

Lighthousekeeping Sun 11-Aug-13 18:00:26

How bad is caffeine on Bootcamp? It's what's making my nights bearable!

BIWI Sun 11-Aug-13 18:07:04

Caffeine is something that divides people, Lighthousekeeping! Atkins, in his first edition of The New Diet Revolution said to avoid it, but in the most recent one said it was OK.

I think it's probably something that varies from one person to the next. I certainly have never given it up.

The other issue, of course, is it's not just the caffeine, it's also the milk that you might be putting in it, which will be carby.

In your situation, I'd carry on with it - but if you find that you're not losing, maybe try to cut it out - but when you're not working nights!

Lighthousekeeping Sun 11-Aug-13 18:33:47

I remember Dukan saying it was fine. I'm abit disappointed my scales haven't changed and I'm doing everything right appart from that. My body shape has though! It's strange.

CheeseAndFriedMushrooms Mon 12-Aug-13 21:25:42

How many carbs per 100g in strawberries?

HolgerDanske Wed 14-Aug-13 10:00:33

Hi everyone

I was diagnosed type 2 diabetic some weeks ago and have elected to manage it through diet alone which means a very low carb diet, so I've been lurking here and getting lots of tips and inspiration smile

I just wanted to mention something regarding Dr Bernstein's book, as some of you have asked about why it's so strict and whether you need to avoid things like tomato and lemon altogether: Dr Bernstein is a type 1 diabetic and his diet plan is specifically geared toward maintaining stable blood sugars in those who either can't produce insulin at all or have insulin resistance. This is why his diet is so strict. If you are low carbing for health or weightloss but not for diabetes, I think you can disregard some of the more stringent aspects. As long as you keep within sensible portion control, I don't think it will have any effect on the overall goal.

Sorry if someone's already said this, I just haven't read the whole thread yet smile

Thanks to the people who put together this great resource!

captainmummy Wed 14-Aug-13 14:57:28

Hi HolgerD - welcome to Bootcamp! This is the questions thread, so if you want to get chatting/inspiration, join us on CHAT THREAD

GermanGirlinLDN Wed 14-Aug-13 15:02:02


I am low-carbing since the 27.07 and I lost 10 lbs so far. This week is my third week and from previous experience I know that I probably won't lose any weight this week, maybe even next week.

BIWI You once explained the weight loss plateau very well when being on a LC diet. Do you know what I mean and if yes could you possibly post it again for my motivation? Thank you.

FrameyMcFrame Thu 15-Aug-13 16:15:21

Hi, just wondering if I'm eating too much? Or wrong things?
I'm at the start of week 2.

Today I have had,
bacon and egg for breakfat with spinach leaves.

2 cups of tea with cream

Lunch - slice smoked salmon and slice ham with salad and half a tomato, spoonful of hummus.

i then went to work, and carried some very heavy bags, did some quite stressful stuff and rushed about. I then felt really hungry adn a bit dizzy so got a bag of nuts and seeds and a fruite salad from the canteen (only things I could find to eat)

Home now and eaten half a small pot of total full fat yoghurt... Thats too much food isn't it?

(by the way I have already lost 4 pounds)

FrameyMcFrame Thu 15-Aug-13 16:16:12

I will be having some tea at 6 as well...

BIWI Thu 15-Aug-13 17:37:05

Cheese strawberries are 6g per 100g

Framey - it's not too much food. The mantra if you're low carbing is "if you're hungry, eat!"

But it is too much of the wrong food. Bacon and ham and smoked salmon is a lot of processed meat. And hummous and fruit salad? Way too many carbs! The nuts and seeds, although a better choice, will also have added a fair few carbs.

What are you planning to have for tea?

FrameyMcFrame Thu 15-Aug-13 21:32:07

I had homemade cauliflower cheese with low carb cheese sauce recipe,
Broccoli and two cumberland sausages... more processed meat oops blush
was yummy though and im certainly not hungry now!

Ok quick question about bootcamp v IPD.

What are the differences? It seems on bootcamp you can have coconut milk and plain yoghurt straight away but not on IPD? Also on IPD you can have a couple of things that you can't have in bootcamp?

A friend gave me the IPD books but I don't want to mess up or confuse myself.

Also how long should I stay on the initial bootcamp stage? I have 4 stone to lose (eek).

BIWI Sat 24-Aug-13 21:45:45

IPD is completely different. Do one or the other!

Bootcamp was devised by me as an easy way to do low carbing. IPD was devised by India Knight/Neris Thomas as their way to do low carbing.

It's up to you which one you prefer to do.

I definitely want to do bootcamp, so I can use IPD cookbook as long as I watch for differences? There are some nice recipes in there which should work with bootcamp smile