Week 3 - Summer Low Carb Bootcamp - we move on to Bootcamp Light!(933 Posts)
Here's the Spreadsheet of Fabulousness once more
I hope that the scales reflect the efforts you've made over the last, strict
apart from the cheating fortnight.
Now you have a choice. You can either move on to Bootcamp Light, which allows a bit of fruit (berries mainly), for you to include nuts/seeds - again, occasionally, and also a moderate amount of alcohol. Rules for Bootcamp Light are on the spreadsheet, but to make it even easier for you here they are:
1. Eat when you’re hungry - if you’re not hungry, don’t eat
In Bootcamp, you should have been eating three meals a day. The point of this being to ensure that you got used to eating proper meals, and so that your blood sugar is regulated and stable. Having achieved that, you can now relax this a little bit. If you find you’re not hungry - which often happens, because ketosis suppresses your appetite - then don’t force yourself to eat. But don’t let yourself get so hungry that you make inappropriate choices! Always make sure you have plenty of low carb food to access quickly, if you need to.
2. Avoid processed food
Focus on pure, natural protein as the basis for your meals – meat/fish/eggs.
You may include processed meats like bacon or (low carb) sausages, smoked salmon, smoked mackerel, gammon - but please don’t have these at every meal or every day. As well as being highly processed they often contain undesirable ingredients, can add unnecessary extra carbs into your diet, and often include sugar.
3. Eat lots of fat
Eating fat helps to keep you feeling fuller for longer. Fry in butter, add butter to vegetables, eat salad with a home-made vinaigrette dressing (not made with balsamic vinegar though, as this is too sweet and has too many carbs), add mayonnaise where you can (just check the carb count on your mayo first). Eat fattier cuts of meat – e.g. pork belly, roast chicken with the skin on and/or eat the fat off your lamb chops. Absolutely no low fat/light foods of any kind
4. Make sure you are eating vegetables and salads with your food
This is where the bulk of your carbs should come from, and this is non-negotiable. But choose only those vegetables that are on the allowed list. You don’t have to weigh/count carbs – this is one of the great joys of this WOE (way of eating), but if you’re new to low carbing it can be helpful to weigh your portions of veg in the early days, just so that you know how many carbs are in the sort of portions that you like to eat.
Beware that some of the veg on the allowed list can be surprisingly high in carbs once you make up a portion of it – this is because they are denser, and therefore you tend to use more – compare, for example, 100g of onion with 100g lettuce! Keep your focus on those veg which contain 3g carbs per 100g and use these as the focus of your meals. Use those over 3g per 100g sparingly.
5. You may eat some dairy
"You should aim to include plenty of butter on this WOE. Fry with it and add it to your vegetables. And if you know that dairy doesn’t impede your weight loss you may eat cheese, but don't overdo it. Full fat yoghurt is the best way to include dairy in your diet - but beware, it does contain carbs. Total Full Fat is the best.
If you’ve been cutting out tea/coffee, you can re-introduce this – but just be careful how much milk you end up drinking. You can end up adding a lot of extra carbs this way.
6. You must drink a minimum of 2 litres of water per day
Even if you’re drinking more tea/coffee than in Bootcamp, this is still a non-negotiable part of this WOE. And the more weight you have to lose, the more water you should drink. Water helps to flush out the ketones that your body will product – so flushing out the fat. However, drinking this amount of water can affect your electrolyte balance; you need to make sure that you get plenty of sodium and potassium. There is less need to worry about restricting salt if you’re eating a low carb diet. Good sources of potassium are salmon and avocado. You could also consider supplements if you have an issue with this.
7. You may drink some alcohol
But restrict this to once or twice a week max. Vodka with soda is the best thing to drink. Or Champagne, red wine or dry white wine. Absolutely no beer/lager, cider, liqueurs, cocktails or full sugar mixers. You can drink spirits with artificial sweeteners, but bear in mind that we are attempting to avoid all things artificial!
Alcohol is the easiest source of fuel for your body, and it will use this over and above anything else that is available to it. Therefore, even if you’re following the diet absolutely to the letter, including alcohol can prevent weight loss.
8. You may eat some fruit
"Strawberries, raspberries, blackberries and rhubarb are all fine. But please – only once a day at the very most, and keep an eye on your portion sizes. Just for information – these are the carb counts:
Rhubarb – 0.8g carbs per 100g (but don’t forget you will need to sweeten this – and not with sugar!)
Blackberries – 4.4g carbs per 100g
Raspberries – 4.6g carbs per 100g
Strawberries – 6g carbs per 100g
Blueberries - 6.4g carbs per 100g (although this is a bit controversial - I have had differing carb counts from various sources - some saying as much as 12g carbs per 100g)
9. You may eat some nuts/seeds
Nuts/seeds can make a good snack. BUT it is incredibly easy to overdo it, and you can end up eating your bodyweight in carbs. As an occasional snack they are great, but keep it occasional and keep the portions to a small handful at most.
Macadamias are not only luscious, but they are very low in carbs.
Here are some carb counts – BUT – check the back of your packets as I don’t know if these are for raw or roasted nuts:
Brazils 3.1g carbs per 100g
Walnuts 3.3g carbs per 100g
Pistachios 4.6g carbs per 100g
Macadamias 4.8g carbs per 100g
Hazelnuts 4.8g carbs per 100g
Pecans 5.8g carbs per 100g
Almonds 6.9g carbs per 100g
Peanuts 7.1 g carbs per 100g
Cashews 18.1g carbs per 100g
10. Avoid artificial sweeteners
The aim of Bootcamp was to help reduce the stranglehold that sugar has on us – and to curb your sweet tooth. But it does make some things difficult, e.g. desserts at a dinner party, and it is undeniable that it can be enjoyable – occasionally – to eat something sweet. However, restrict such goodies. For some people, artificial sweeteners can impede weight loss.
without reposting shameful Lack of weightless
Another 1.6 off.
Can you do a mix of boot camp and BC lite? So one day strict another lite? I'm going to do IF with this this week to see if I can get a whoosh. Just wanted to check it's ok to do it.
I've been a bit of an alcohol twat this last week. I might bootcamp another week. Though on the other hand I do have some frozen blueberries ready for my morning yoghurt. Hmmm
Only 0.6 off here but a loss is a loss.
Think I may do a hybrid if the two but let's see how it goes
Bugger - 1.4lb on after boozy Saturday. Noone to blame but myself. Onwards and downwards...
Am staying an extra week on LCBC proper as scales reflected the carby mistakes I've made 😩
You can do a hybrid - Bootcamp during the week and Light at the weekend. Or you can also mix it with intermittent fasting (which essentially means no breakfast)
I'm still happy dancing naked round the bathroom, singing 'go cherries, go cherries' at my 1/2 stone loss over the two weeks. I have NEVER achieved anything like that in all my miserable attempts with SW, WW, deprivation Fat Clinic at the GPs etc etc. And the best bit is, there are no food hang ups, eating frankenfoods (I'm looking at you, Muller Lights), no trying to work out how I can cheat. It's just eat nice food, feel full, leave table, don't eat again for 5 hours. I can't remember the last time I ate so normally. I did bootcamp to the absolute letter, and I think I'm going to carry on with it fairly strictly, adding only a few berries, and dropping breakfast on days I don't feel like it. I really feel this programme is changing my life. And on a vanity level - my top belly is now smaller than my bottom one! Haven't seen that for a long time, either.
3lb off. Having strawberries with my yoghurt to celebrate. Considering making my own yoghurt. Yoghurt makers seem quite a reasonable price or are they unnecessary?
Another 2lbs off this week so happy - and that included some prosecco and wine at my friend's 50th birthday party on Saturday. I am having coconut coffee and eggs and home made mayo (from ditchthecarbs.com) most days. It's lovely!
However, whatever you choose, I need to warn you that we're now entering the infamous weeks 3 and 4
What people often experience, after two weeks of good weight loss, is a slowing down or stopping of any loss. Sometimes seeing even a slight gain - this despite no cheating.
It's all to do with your body settling into low carbing, and once you get through this 'quiet' period, weight will start to drop again (albeit at a slower rate - you should expect to see 1-2lbs per week after this.)
The key thing is just to carry on following the rules. You know it works! Don't be tempted into changing things - and don't let it demotivate you so that you give up.
Keep posting here, and you'll see that you're not alone!
Not at my lowest this week today (daily weigher) but happy as I still have a loss.
Hmm, my new scales seem to have gone on the blink (providing a range of readings this morning) and I am apparently 3kg more than yesterday.
However, still registering an overall loss of 2.4kg , so will KOKO and see how things go in the next few weeks (this is going into week 4 for me)
I started experimenting with lchf in mid-April with starting weight of 16.5 stone. This was my first week with no cheating/carb creep at all . I am now 15.11 stone. I am happy with that! Will keep doing strict BC I think as I have lots to lose, and will experiment with IF as well
Could please someone add me to the list? 258.4(-0.8). Not a loss really but had a whoosh a week before as I have been lowcarbing for over 2 months now.
Not as low as yesterday, but I never have more than two new lows in a row so I expected that. 2.4lb down on last week, but really a 2lb loss over two weeks as I gained .4 after last weekend.
1lb a week is fine for me, I have been doing this for 5 months now, so weight loss will slow.
Today will involve lots of veg/salad and water, to make up for no veg yesterday.
Congrats everyone on your losses! Some fantastic movement. I'm not focusing on weight as I know if the scales don't move I get disheartened and am more likely to give up ... I feel lighter and less bloated, and hopefully I can continue for all round goodness!
I started later than most of you so am still on the strict bit, but that's fine as I'm not overly craving carbs or other things at the moment. Have a good day everyone!
Would someone mind adding my weight to the spreadsheet? I'm 10 stone 4 (144 pounds) today - which I'm pretty happy with. 5 pounds off this Bootcamp so far.
Skipped breakfast today because I forgot to get it out of the bloody fridge!
Going out for lunch, so that's tbc.
Dinner will be a fish stew, with prawns, cod and salmon, over a bed of buttered leeks and leftover spinach.
I think I'm going to do bc proper in the week and bc light at weekends. As I said on the last thread, I won't be weighing until the end of bc as I'm getting obsessive.
I'm not weighing in this week. I went camping and I
drank ate all the carbs.
Back to the start for me.
Well done all you losers and to those that haven't - don't give up, koko.
No weighing for me this morning, but my trousers are feeling a bit looser around the waist, so I'll take that.
B: creamy coffee x2
L: left roast beef, mashed cauli, buttered leeks and broccoli.
D: butter chicken with cauli rice; this is one of my favourite dinners.
I may have a go at IF, all I'd need to do is not have the cream in my morning two coffees. But, but, but Ilove my creamy coffees. Will have a think about it.
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