New Year, New Start Boot Camp (the one without BIWI): Preparatory thread

(419 Posts)
prettybird Mon 01-Jan-18 18:37:27

Although Boot Camp only starts formally on the 8th, people have asked for an introductory thread, so that they can get prepared. I may not be BIWI but she has lent me her Big Stick grin However, this week, there shouldn't be any need for the Big Stick: you can ask questions and seek advice so that you can hit the ground running.

NB: I am not medical (nor is BIWI ) so if you have any medical issues, you should seek suitably qualified advice. This is a Way of Eating that has helped me lose 3 stone since May, without ever feeling hungry smile - and there are many other success stories.

Someone (and I am sure she will remind me again who she is blush) said on the last Boot Camp or the one before that even if a goal seems a long way away, and as such potentially unachievable, the time will pass anyway, whatever we do. So if we want to change things, we may as well start.

I am posting a link to the Spreadsheet of Fabulousness from the last Boot Camp - but only so that you can access the tabs where there are various resources: carb values for veg, reading to do, and some recipes (although there is also the Boot Camp recipe thread to go to) For the moment, ignore the names on the Weigh-In tab - @SayrraT will be producing a new spreadsheet with all those that have signed up in time for the official start next week.

Here are The Rules you need to follow for the first two weeks of Boot Camp. This gives your body a chance to "fat adapt" and for you to learn to eat because you are hungry, not because you crave carbs/sugar. As you get used to this Way of Eating (WoE), you will be amazed to find how often you are not hungry. You will find your fat stores give you sufficient energy.

For newbies, it is important to eat 3 meals a day - even if it is just a nominal breakfast/bulletprooof coffee (coffee blended with butter). Otherwise, you may find that hunger - or habit - will lead you to fall face first back into carby twatdom and then you need to start that process of fat-adaption all over again. Some of us who have now been low carbing for a while have found that we can follow 16:8 fasting or even the occasional 24 hour fast - but this is not something to be done in the early weeks.

So, here are the Rules. After 2 weeks 1 (or whoever takes over the next stint of the BIWI Replacement Programme wink) the rules will be posted for Boot Camp Lite. Many of us who are still actively trying to lose weight tend to follow Boot Camp during the week (maybe with extra berries and nuts) and then allow a small amount of alcohol at the weekend)

1. Eat three proper meals a day.
"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! Eating this way will ensure that your blood sugar levels are kept stable, which will mean that you are much less likely to experience hunger.
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, eg. Atkins Daybreak 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 3g 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 are still drinking 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. Total Full Fat is the best

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:
Your Weight--------Litres
140lbs-----------------2.5
160lbs-----------------3.0
180lbs-----------------3.0
200lbs-----------------3.5
220lbs-----------------3.5
240lbs-----------------4.0
260lbs-----------------4.5
280lbs-----------------4.5
300lbs-----------------5.0
320lbs-----------------5.5
340lbs-----------------5.5
360lbs-----------------6.0
380lbs-----------------6.5
400lbs-----------------6.5
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 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.

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.

OP’s posts: |
BadlyParkedRangeRover Mon 01-Jan-18 18:57:16

Thanks pretty. I started already as it's new years day - and I'm working nights which does kill my appetite.
I crashed out of the May bootcamp on week 7 after a stall. I'd lost 10 pounds by that point! Really wish I'd kept going so I'll be weighing once a month this time round.
B: ham and cheese roll
L: smoked salmon, 2 eggs scrambled in butter, cucumber, cream cheese
D: broccoli and stilton soup with cream
Night's lunch: broccoli and stilton soup
S: frankfurter and cheese, pork scratchings.
Water- not enough but 14 hours to go!

prettybird Mon 01-Jan-18 18:57:58

Copying and pasting a good post from BIWI on a previous Boot Camp Preparation thread:

So in advance, here's some stuff to think about so you can get planning over the weekend.

1 - How long is Bootcamp?

Bootcamp lasts for 10 weeks, so our final weigh-in will be Monday 18 December.

The first two weeks of Bootcamp are the strictest, to help you shift your body away from burning carbs for fuel, to burning fat for fuel.

After the two weeks are up, you can move to Bootcamp Light, which is a little bit more relaxed. If, though, strict Bootcamp is working for you, you can stay on that. Or you can do a hybrid, following Bootcamp during the week but switching to Bootcamp Light at the weekend.

2 - Bootcamp should be easy to follow

There is absolutely no need to weigh anything, or count the carbs in anything. Nor do we count calories. Just follow the rules (only 10 of them!) and you will be fine.

Low carbing isn't the easiest WOE (way of eating), because our contemporary diet is built around carbs. Just take a look at any high street coffee shop or takeaway - all carb central!

And you may find the first few days tough going, until your body adjusts, but once you're into it, it's a simple plan. It's made that way because I'm a lazy arse who can't be bothered with all that weighing and counting!

3 - Foods that you're not allowed to eat during Bootcamp

Absolutely NONE of the following:

pasta/noodles
rice
bread (in any form - so no wraps, bagels, pittas, naans, chapattis, etc)
barley/oats/quinoa (or other grains)
flour
cake/muffins/brownies/flapjacks
potatoes
other sweet vegetables - especially sweet potatoes/sweetcorn (the clue is in the name!)
pulses/legumes (e.g. peas, lentils, chickpeas, kidney beans etc)
balsamic vinegar (it's made differently from other vinegars and is very high in carbs - wine vinegar is fine)

4 - Well what can I eat then?!

We're aiming to switch the ratio of macronutrients from carbs:protein:fat to fat:protein:carbs.

This is a high fat diet. This is something that blows most people's minds when they first start out low carbing. We've been told for the last 30-40 years that fat is bad for us, but this simply isn't true. It's a claim that was initially based on bad science and given further credence by politicians and the media.

Good sources of fat include olive oil, coconut oil, butter, cheese and cream. You will find that not only will your food taste absolutely delicious, but it's also very satiating. You will not be hungry on a low carb diet!

Other things to include in your diet are fattier cuts of meat and fish. Stop seeking out low fat chicken breast with no skin, and embrace the loveliness of roast chicken with lots of gorgeous crispy skin!

Buy mince with a higher fat content. It will have a much better taste than low fat stuff.

Fry your food rather than grill it, etc.

Your carbs on this WOE will come mainly from vegetables and salad. When I post the spreadsheet on Monday morning you'll see on the tabs at the bottom that there's a list of vegetables and their carb counts - if you stick to veg that's around 4g carbs per 100g or less, you'll be fine. Higher carb veg occasionally is OK.

If you've been used to basing your meals around pasta or rice - which lots of us do, especially if you buy a lot of ready meals, you'll have to re-think your approach to meals/cooking.

Here are some examples of meals that I might cook:

•Roast chicken with roasted vegetables• (e.g. shallots, leeks, fennel, courgettes, peppers, cauliflower). Veg roasted in olive oil, and oil or butter on the chicken skin

Marinated salmon fillets with stir-fried vegetables (salmon marinated for c. 20-30 minutes in olive oil, with garlic, ginger, soy sauce, lemon juice and Chinese 5 spice powder); veg could include mange tout, shallots, baby sweetcorn, celery.

... or serve it with egg fried 'rice' made from cauliflower

This is really easy and tastes surprisingly good - trust me! I resisted cauliflower rice for a long time, because I thought it would have too strong a cauliflower taste, but I was wrong.

To make this, separate the florets of a cauliflower, wash them, and then either pulse in a food processor until it's blitzed into small rice-like pieces, or use a box grater (this way is a bit messy, but works well if you don't have a food processor). In a wok or large frying pan, fry this in some light oil or coconut oil. It's all cooked through, which won't take long, push it all to the edges of the pan, and then in the 'hole' in the middle, add a little bit more oil, and then pour in a beaten egg. Let it set a little bit, and then stir it through the cauliflower, so it forms shreds

Shepherds pie made with high fat mince, and using celeriac mash for the topping

OP’s posts: |
RaindropsAndSparkles Mon 01-Jan-18 19:14:45

Thank you. Very helpful. How kind of you to get stuck into this and gift your time.

prettybird Mon 01-Jan-18 19:17:22

I'm going to be doing lots of copying and pasting wink

OP’s posts: |
C4rollinandventing Mon 01-Jan-18 19:44:02

Place marking

lisbapalea Mon 01-Jan-18 19:49:08

Thank you for setting this up! I am really excited to be back on the wagon after too long being on a carby road to self destruction.

Weighed in this morning at 13st 6, which is the heaviest I have been in over 2.5yrs. Ambition is to get to 11st 10 or less if possible (am 5'8" so that takes me into healthy BMI).

Today has been good, and easy, and delicious!

B - 2 eggs scrambled in butter, a small avocado, a couple of leftover slices of
Halloumi that I found in the fridge, and some coriander
L - celery sticks with some Brie and some leftover Swedish salami
D - chicken fajitas without the wraps.

A fair bit of water but I prob need more!

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Rshard Mon 01-Jan-18 19:58:21

Thanks prettybird I’ve already clambered back on the wagon

B - ff total yoghurt, vanilla powder
L - ham salad mayo
D - bolognaise with courgette spirals

Half a litre of water to go

JingsMahBucket Mon 01-Jan-18 19:59:30

Placemarking. Thank you for starting this.

twinkledag Mon 01-Jan-18 20:36:04

I start tomorrow!!

FinallyHere Mon 01-Jan-18 20:47:39

Thank you prettybird et al, I'm really grateful fir the threads here, and especially for a new start to the new year. I took Christmas day off LCHF but didn't really enjoy the experience as much as I had expected, then had an entirely unplanned off track meal on new year's eve. I'm very glad to be back on the straight and narrow, and especially need to get back to my prescribed levels of water consumption.

I feel so much better to avoiding grains and drinking lots of water, it's good to be back.

headoutofthesand Mon 01-Jan-18 20:48:47

Thank you for setting this up. I think I need a few days to seriously think about what I'm going to eat, especially in the first fortnight.
I usually don't have breakfast so think I'll be boiling a lot of eggs and eating a couple cold when I get to work. Is that OK for breakfast?
Lunch is in the work canteen. Sometimes the choice will be tuna steak or pork belly, others it will be chicken pie or a pasta dish so I'm not quite sure how I'll manage that. Salad is always available but there isn't always a protein or anything to bulk it out with.
Dinner is at home with DH, usually cooked by him but with me having bought the ingredients. He isn't bothered about carbs so that won't be an issue.
Is it best to come up with a full menu plan for the first week/fortnight? Or just go for it and possibly eat random food combinations?

BrassicaBabe Mon 01-Jan-18 21:10:40

Jumping aboard ready for my second BC.

My aim for this BC (apart from the bleeding obvious) is to rediscover my love of cooking. I have a pizza oven and really missed cooking home made pizza, naan etc. I ate too much "non recipe" food ie basic meat and veg! I shall be spending some time on the recipe thread to sort myself out!

Mandelinka Mon 01-Jan-18 23:15:01

Placemarking
I did BC in May last year ( hi C4 ) and have been sticking to LC diet until about 2 months ago. I missed the beginning of the last BC but was managing my weight quite well by doing LC and IF most days.
Fell off the wagon big time over Christmas and can’t wait to be back on track.

Had a lovely bfast this morning (fried shallots, mushrooms, bacon and creme fresh). Dinner was salad with chicken, red pepper, lettuce and tomatoes, creme fresh. 1 tortilla.
Afternoon lots of green tea, fruit tea bag in 1litre of sparkling water. FF yoghurt with few raspberries
I had cream coffee with one remaining mince pie...

My eating today was not perfect by any accounts, but the fridge and cupboards are ready to be re-filled with bc friendly food and I am super excited to start.
I miss feeling full of energy, sleeping like a baby and all the comradeship on this thread fgrin

BlackMozart Mon 01-Jan-18 23:29:29

I am also going to get started tomorrow so that by next Monday I can be fully back in the swing once I’m back working.

Scabbersley Tue 02-Jan-18 00:02:58

Hi all! Think I've put about 6lbs on - have been drinking lots of wine, eating loads of mince pies and eating pasta. Also had normal milk in coffee and tea. But as I lost around 12lbs on bootcamp that's still less than I weighed when I started!

Quite looking forward to starting again as I could feel my eating getting a bit out of control.

I do dry January anyway so no booze will help.

I suffered really badly with palpitations during the last bootcamp - they have completely disappeared while I've been eating carbs shock but I've also been far more relaxed as dh has been around and we've had a lazy holiday. So we shall see!

Star2018 Tue 02-Jan-18 00:10:12

Just checking in, trying to get my head around the fact that we're not counting anything! There isn't a target amount of carb grams per day?!

MaitlandGirl Tue 02-Jan-18 04:39:52

I’ve spent the entire day eating my body weight in freash fruit, but I stopped smoking (again!) for New Year so I’m impressed I’m eating fruit not any of the biscuits/chocolates/crisps/mince pies/sausage rolls that are left over from Christmas.

Going food shopping tomorrow so will be able to get some proper food in to snack on.

intelligentPutty Tue 02-Jan-18 07:22:31

Looking forwards to a full impact start this coming monday.
Think I'll do an online shop for some of the essentials.

ditavonteesed Tue 02-Jan-18 07:49:33

I started on 31st Dec just cause I was working over new year anyway so didn;t see any point waiting, am already 3lbs down, yay.
I did boot camp a couple of years ago and lost 20lbs but I never carried on and it creeped back on over time.
I have PCOS and lots of problems with insulin resistance.
I have a 4 month secondment from my usual place of work so I shall be doing bootcamp for the whole 4 months. Is there any reason not to?

ilovecherries Tue 02-Jan-18 08:38:56

Diva, I started bootcamp on 22 May, and have never stopped grin. It's a long term way of living for me (and for many others), not a diet.

TipseyTorvey Tue 02-Jan-18 09:28:32

Placemarking. I started keto/low carb about 18 months ago and lost two stone really quickly. Feels like the first time in my life I'm not depressed thinking I'll always be a bit tubby and fighting hunger. Given I'm 45 now it's a relief to know I don't have to spend my middle years thinking too hard about food anymore.

I have however been drinking too much wine over xmas and nibbling all day which has put half a stone on so I need to just get back on track. I'm already fairly sugar free so I'm going to do some IF when we start as I need to break the habit of snacking again.

Being at work should help i hope as there's no fridge there. I think I'll get a bin liner today and get rid of all the bad food as well...

MaudesMum Tue 02-Jan-18 09:33:04

Looking forward to getting back into a sensible way of eating, and will use the period between now and the 8th to get back into the swing of it. Got on the scales this morning and was horrified to discover that I'd put on 9lbs over the last 2 weeks - mainly booze but also some chocolate and quite a lot of cake. My only excuse was that I was spending a lot of time in other people's homes, and it would have been quite hard to avoid. However, I also discovered that this way of eating doesn't actually suit me any more - my system feels a lot better when it doesn't have a lot of carbs going through it. So I need to remind myself of this, and also keep trying on the lovely new coat I bought in size 14. It just about fits, but will look even better if there's less of me.

filga Tue 02-Jan-18 09:40:44

I managed to lose 1stone in nov/dec but have put 6lbs back on 2weeks. Started back yesterday and actually enjoyed not feeling as bloated and sluggish. I've not been sleeping as well since I started eating carbs again (although I'm sure some alcohol has contributed to that). I'm back to work tomorrow which should make it easier, and I've planned dinners and lunches for the rest of the week.

OldBooks Tue 02-Jan-18 09:43:37

Hello all, I will be easing back into LCHF after a tricky few months where I have let events derail me somewhat - if you remember me from May BC I struggle a lot with emotional eating and when things get on top of me I find it hard to stay focused on any WOE. I don't think I will do official BC though, as in join the spreadsheet, but I will be hanging around grin

I know this WOE is better for me in the long-term, I just need to stick to it!

Thinking of getting "if the problem isn't hunger, then the answer isn't in the fridge" tattooed on my arm...

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