Week 1 - May Low Carb Bootcamp - off we go!(1000 Posts)
There are over 220 of us signed up for this Bootcamp, which I'm fairly sure must be some kind of record!
I'm starting this thread this evening, so that you can have a chance to read it, but also because I have an early start tomorrow, and won't have the time in the morning.
So, firstly, here is the Spreadsheet of Fabulousness Many, many thanks to @AthelstaneTheUnready
When you click on the link, please look for the tab at the bottom that says 'May weigh-in'. There's still a tab to the last Bootcamp which we can't seem to delete - but your name will be on the May one.
Tomorrow, you enter your weight OR if you wish, you index it, which means that you start off at 100. For every pound you lose, you take one away. So if you start at 11 stone 13 pounds, and lose 5 pounds in the first week, then your second week you'd enter 95.
OR you don't have to be on the spreadsheet if you don't want to.
If you don't enter your weight for a couple of weeks, then we'll take you off the spreadsheet altogether.
If you find your name isn't on the spreadsheet, don't panic!. Just add your name at the bottom, and then it will be re-alphabetised later.
And here are the rules
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:
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.
Some general thread points/thread etiquette
In the first couple of weeks the thread will move really quickly. Please don't just jump on the thread and post without bothering to read other people's post!
Take the time to read what other people have posted, and offer your help and support where you can.
If you have a question, please make sure you've read the thread as other people might already have asked that question - it's a very time-consuming job making sure that everyone's posts are answered, and it gets very frustrating when it's obviously that posters haven't read the thread.
Please follow Bootcamp rules. This is not a forgiving WOE (way of eating), and if you don't follow the rules, it simply won't work.
If you cheat, or you post something that isn't appropriate, I will tell you, in no uncertain terms!. I have a big stick and I'm not afraid to wield it
Although I joke about it, I will be very straight talking on Bootcamp and I will call you out if you're cheating/doing things wrong. Don't strop off if I do this - it's with your best interests at heart. There's no point me sympathising with you because you fell face first into a gallon of ice-cream, because I know that will just undermine everything else you've been doing.
And finally - for now - please note:
I am not a medic. I have no medical training. I am not a nutritionist or dietician. The things I write here are based on the reading I have done and my own experiences, and guidance and recommendations are based on this and this alone.
If you have any medical conditions and/or are taking medication, please discuss low carbing with your GP - especially if you're hypertensive or a diabetic. This is because low carbing will have a positive impact on your blood pressure and your blood sugar levels, which may mean that the dosage of medication may need to be adjusted.
Thanks. On reflection, starting boot camp on the day one child starts his GCSEs and another his year 6 SATS wasn't the wisest, gonna have to see it out without a single glass of wine!
It's a proper test, @oldbirdy! But don't use that as an excuse. Bootcamp is about and for you not about your children.
Excellent, fridge is stocked, wine is all gone :-).
Quite scared of weighing myself tomorrow
I’ve eaten for England on a weeks holiday and today scoffed 2 scones. Lunch. Dinner snacks more snacks and a bottle of wine
Thanks BIWI , am looking forward to this .. I have 6 weeks until holiday ,
Had my last glass of wine tonight. I've already been low carbing for the past few weeks so hoping for a smooth transition to bootcamp.
Good luck everyone!
Good luck everyone and to your dc oldbirdy think of this week as your own test
I'm doing this two weeks now and in ketosis and excited to be part of a challenge for the next ten weeks.
I've added my name to the spreadsheet. Is that all I need to do to join?
I've tried this a few times before with some success but I gave up and got pregnant. I need to get back on track after a maternity leave of eating carbs. I've been eating low carb and high fat for two weeks now and it's amazing how I've lost my food cravings.
I'm breastfeeding, I think I remember that we're allowed to do boot camp light? Is that right?
I haven't signed up but will be along anyway. Haven't lost much in the last few weeks but haven't put on any either. Will be looking to lose a few pounds if possible.
I’ve not yet signed up, but will be joining in- I really need this. Ten weeks to holidays, so perfect timing!
Signing in for first time! Haven’t done proper lo-carb stint since Atkins days which I have just realised was 18 years ago. Started cutting down sugar and carbs two weeks ago and have already lost five, but have 12 of the most stubborn pounds in history to go!
Looking forward to getting started, big shop and meal plan all done.
(Gives self gold star while hiding glass of wine behind back) 😂
Thank you BIWI, good luck everyone may the force be with you, may all our collective fat piss right off.
Hello I've been stalling for ages. Please can I be allowed back in? 😁
Thanks BIWI for the huge effort you've put in over the years to stop us being quite so big.....guess it's up to us now to match that commitment..at least we're in good company. Let battle commence!
This thread is not accepting new messages.
Please login first.