Welcome to Week 1 - October Low Carb Bootcamp starts here!(997 Posts)
[[ docs.google.com/spreadsheets/d/1W-L3Zo6bEtw-zwqIVGRzCfGSgX0ZUxlC3snVbEb-J-g/edit?usp=sharing Here's a link to the Spreadsheet of Fabulousness ]]
If you haven't already, have a really good look around it - check out all the lovely stuff on the tabs at the bottom.
And here are the rules. Print these out and make sure you keep them handy:
1. Eat three meals a day
If you're not adapted to low carbing, then you must eat breakfast. It doesn’t have to be a lot, and it doesn’t have to be absolutely first thing, but you must have something. For the rest of the day, if you’re eating enough food and you are in ketosis then you shouldn’t be hungry between meals. But if you are hungry, eat something. (Hard boiled eggs make a great snack).
After the first two weeks of Bootcamp we will relax this, but these two weeks are critical in terms of helping you switch easily to a low carb way of eating - and if you start to feel hungry, it makes things much harder!
A typical high carbohydrate diet can mean that snacking is a routine part of your day. Once your blood sugar levels are stable, by eating low carb, you should find that you no longer want to snack. But the rule of thumb here is ‘if you are hungry, eat!’. (Just make sure you are only choosing low carb snacks, of course!)
2. Avoid processed foods.
Focus on pure, natural protein as the basis for your meals - meat/fish/eggs. Things like sausages, ham, bacon, pre-prepared burgers etc should be avoided as much as possible. You can have them, but just not every day. Avoid foods marketed as low carb, e.g. Atkins bars.
3. Eat lots of fat
Eating fat will not make you fat. Honestly! But it will keep your appetite satisfied, and it sustains your body’s energy requirements perfectly. Fat does not provoke an insulin spike, unlike carbs which do (a lot) and protein (a little). 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), 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 your carbs should come from, and this is non-negotiable. But choose only those vegetables that are on the allowed list. Make sure that you focus on eating those vegetables that are 3-4g carb per 100g or less, and this will ensure that your carb counts are kept low. 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.
5. Be careful about dairy (apart from butter, which is unlimited)
Dairy can impede weight loss for some people. If you drink tea/coffee with milk or cream, try to restrict yourself to max 2 cups per day.
There are a lot of carbs in milk, so if you are having several cups of tea/coffee per day, you will quickly rack up your daily carb count (e.g. 1 medium latte contains more than 12g carbs!) You may eat cheese but again, don't overdo it. Full fat yoghurt is the best way to include dairy in your diet - but beware, it does contain carbs. I think Total Full Fat is the best, but other posters have also discovered a good one at Lidl.
6. You must drink a minimum of 2 litres of water per day
The more weight you have to lose, the more water you should drink. This is from www.low-carbdiet.co.uk/. Water is essential to weight loss for those who eat low-carb. The minimum consumed in a day should be:
High levels of ketones in the blood stream can lead to a reduction in ketone production, therefore being well hydrated could aid in keeping the levels low and ketone production ongoing. Consuming enough water can have many other positive side effects: aids your kidneys with the processing of protein, reduces the retention of water, helps with preventing constipation, and reduces the levels of ketones released by your breath, which in-turn will reduce breath odour.
However, drinking a lot of water can mean that you also need to keep an eye on your electrolyte balance. You need to make sure that you are consuming sufficient sodium and potassium. On a low carb diet we can eat more salt, so make sure that you are cooking with salt and adding salt to food, if you like it.
Good, low carb, sources of potassium are spinach (raw), avocado, mushrooms, courgettes and asparagus, as well as salmon and yoghurt.
7. No alcohol
Alcohol is the easiest source of fuel for the body to burn, so it will always use this first before it starts to burn any fat - which is why you need to restrict it, especially in the first two weeks of Bootcamp, when we are encouraging the body to stop using carbs for its source of fuel and turn to fat-burning instead. If you really can't do this - at least try and restrict it to the weekend. Vodka with soda is the best thing to drink. Or Champagne, red wine or dry white wine.
8. No fruit
Really. Seriously. Honestly. None at all. Zilch. Nada. After the first two weeks of Bootcamp you will be able to introduce certain fruits, but at this stage fruit is simply too carby. We are also trying to break the addiction to sweet things, so cutting fruit out is part of this process. If you are getting all your carbs from vegetables and salad, you will be getting all the nutrients and fibre that you need.
9. No nuts/seeds
Whilst these make a very good low carb snack, and can be added back in after these first two weeks, they are very moreish and can quickly become very carby. Also, carb counts vary enormously. Almonds and macadamias are the lowest.
10. No sugar or artificial sweeteners
Sugar is an obvious ‘no no’, but artificial sweeteners are also an issue. One of the aims of this way of eating is to eat pure and natural foods, so including sweeteners is not recommended. Some people find that artificial sweeteners can impede their weight loss, and there is some suggestion that your body can respond to sweeteners as if they were sugar, by releasing more insulin - and therefore laying down fat.
Given that the aim of Bootcamp is to help us lose our sweet tooth and addiction to sweet things, then it is a good idea to avoid sweeteners altogether in this first two weeks.
Weight recorded, not my lowest so must push on!
One further thing I should say - and this is important; it's the disclaimer!
I am not a medic. I have no medical or scientific training, nor am I a nutritionist or dietician. Bootcamp is based on everything I've read about low carbing (and continue to read). The advice I give is based on this, as well as my own experience. It's your decision as to whether you follow this or not!
If you have any medical condition like diabetes or hypertension, for which your'e taking medication, please talk to your GP before you start low carbing. Whilst low carbing is generally very beneficial to both conditions (as well as many others, including PCOS), it can mean that the level or dosage of medication that you're taking may need to be reduced.
If you have any concerns whatsoever about low carbing, please ask your GP.
(Bear in mind, though, that most GPs will adhere to current NHS guidelines which still recommend a high carb/low fat diet, so they may not be supportive of low carbing. They also have a shockingly low amount of training about food, diet and nutrition, so they may know less about low carbing than you do!)
If you're using your phone, I gather that getting on to the spreadsheet can be tricky - there is an app, apparently, for Google docs, but if you can't get that or still can't get on to the spreadsheet, just post your weight on the thread and someone else will add it for you.
Reporting for duty. Can someone add me to the spreadsheet please, at 165lb.
Two boiled eggs with butter and lo-salt for breakfast.
First mini target is to lose 11lb. Onwards and downwards
OK, weigh-in done and added. Fresh focus, here we go.
I can't work the spreadsheet so please could someone add me?
Good morning everyone!
Thank you BIWI. Just about to open the spreadsheet and read all the info. your intro is so helpful and comprehensive. I'm sure I'll have lots of questions later but I'll know where to come. Onwards and downwards.
OK I think I've entered my weight. Do I need to hit 'save' anywhere?
Very excited to start this diet! I was a bit keen and started yesterday - I had the diet doctor creamy cauliflower cheese for tea - it was awesome
So weight done, measurements done, photo taken and fingers firmly crossed this works!
Weight added. My aim today is to incorporate as much low carb veg as possible into my meals.
Good luck all! We can all do it!
I've added my name on the end but not weighed myself yet - will pop to the vets later to check as their scales are accurate!
Morning everyone! Thanks for posting the thread Biwi.
I thought I'd post a little intro.
I'm currently on mat leave trying to lose baby weight and have just stood on the scales at a round 80kg. Another 1.5kg would get me down to my --second, never lost the first DC babyweight---prepregnancy weight just in time for going back to work in a month's time. I haven't done a bootcamp before but I've been following this woe for over a month (the longest I've ever stuck to a doer!) and the scales are moving in the right direction and I'm committed to carrying on. I'm finding it surprisingly easy (i.e. Am not constantly ravenous) but need to drink more water and to kick my Diet Coke habit. I really think I'm addicted My goal for bootcamp is to get to under 75kg, i.e. A healthy BMI.
I've just kicked off with my first coconut yoghurt with a stunning 21g of fat per 100 (4carbs though so mustn't have too much). Idle speculation but now that I've started checking food labels, they all list carbs/protein/salt per 100g but they never add up to anywhere near 100g. What is the "rest" of the food made up of? Water?
Yay! I’m so excited to do this. Nipping to Boots later to weigh in. I’m going to print off the rules and spreadsheets and create a little folder.
Morning! All ready to go here too. I got a bit of shock when I stood on the scales this morning...
Can someone please add me to spreadsheet at 140lb please
Just discovered olives are allowed. Yay! Greek salad (with or without feta) here I come!
Breakfast was yoghurt and cream mmmmmm
Starting weight of 229 (it was 244 before the last bootcamp)
Morning all. Will log the weight later. Annoyingly it is at my higher one right now as I have been eating flax seeds and not drinking enough water now it is colder.
Excited, even after the shock this morning when using the Bluetooth thing on the scales. Last time I synced I was over a stone lighter. Hey ho, will kick on.
I also took on board what a poster (sorry can't remember who) said about taking photos and measurements right at the start DH looked very last night and not being technical was concerned it would be all over the internet
Two eggs scrambled with butter this morning and on with the first litre of water and a green tea
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