Summer Low Carb Bootcamp - The Questions Thread(507 Posts)
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.
The only thing about the Low Carb Gourmet that I don't like is how many recipes use artificial sweeteners.
Meant to say. Very happy with the recipe books. There's loads of good meals.
Once I get my head round it all I will post some recipes.
loopy I got them from Amazon. They are the low carb gourmet and the big book of low carb recipes: 365 fast and fabulous dishes for every low carb lifestyle
Both have desserts but not loads. The carb count is at the bottom of each recipe too.
Purple, which recipe books did you get? Are you happy with them?
I now have the India and Neris Idiot Proof recipe book, which isn't bad. Pity they take up pages with desserts including sweetener.
I've just made a courgette, mushroom and chorizo frittata type thing. All stuff that needed eating up. Half for tea tonight, half for lunch tomorrow. Yummy.
That sounds fine Purple.
Do you eat eggs? Cream cheese pancakes are a good meal -1 pancake = 1 egg to 1oz cream cheese , mixed well and fried like a pancake. I use it as a vegetarian meal, wrapped round broccoli or mushrooms, covered in cheese/cream sauce and baked.
I am trying to think of something different to salad and chicken before my recipe books arrive.
Would asparagus and spring onion cooked in cream cheese poured over chicken be a good low carb meal?
Thanks Captainmummy! I like the idea of frittata. We have chickens, so using eggs is good (although I'm using most of them for breakfasts atm!)
Holmes - my dp takes salad with meat (sausages/bacon bits/cheese/fish) every day in summer with coleslaw and lots of mayo. In winter he tends to take a flask of creamy soup. I've also done him a cream-cheese/egg 'wrap' with ham or cheese inside, before. There is a recipe on the recipe thread for crustless quiches, and mini muffin/frittata-type things.
Any recipes for spare ribs and pork chops please - Dh brought enough for about 8 mealsSainsburys had reduced the chops to 70 p for 2 chops and £1.50 for spare ribs for whole family.
Ooh- not sure. Probably. I haven't fully investigated the kitchen area yet! I have ice packs anyway though.
Does anyone have any fab, easy low carb packed lunch ideas? I started my new job today and was seriously unimpressed with the canteen food! I'll check out the recipes thread too - maybe there are some cold lunch ideas there...
yy to slow cooker - i do curries and stews and joints all the time. i tend to do the same recipe but without the flour or root veg, and substitute shallots for onions. to thicken any sauce i reduce on the hob once it's cooked, so instead of gravy you end up with a slightly thinner jus, but I like that anyway
Willie thank you for your answer.
1. The difficulty with dairy I think is that I find cheese really easy to reach for and nice to eat. But yesterday, that meant mozzarella in the scrambled egg and feta in the salad, with some tzatziki (? spelling) and it all adds up. Also two coffees with cream. And then watercress sauce with the salmon at tea time, which had cream in. I do need to rein it in, not use low-carbing as a reason to stuff myself with dairy! I have bought some chicken thighs just now to try pan fried and cold for lunch today and tomorrow - but I'm also trying to balance feeding me, DH and 4 children, not cooking all the ruddy time and not exploding the grocery budget, which is terrifying as it is! We do eat cheaper cuts of beef and pork, but not as weekday meals and maybe that is the problem.
2. I find I can get from 7am to 12.30 (toddler's lunch) without a problem, and I eat with DS3. However, by 4.30pm I'm starving and usually need something to keep me going until tea at 5.30(ish). Otherwise I start making bad decisions and getting things wrong - perhaps I haven't kicked the sugar rush as well as I thought I had?
3. It hadn't occurred to me to swap avocado for spinach or mushrooms - I'm obviously too close to the problem! Thanks, I will try that.
I am drinking at least 2l of water a day (I slosh).
Yes, I am enjoying the food (mostly) although there is still the occasional 'but what I really want right now is bread and butter'.
I do feel better for what I'm doing, I'd just like to see this excess stone drop off. It's medication induced anyway, I was a comfortable 9st 7 until May and then it all went to pot.
I've thought of another question: are there slow cooker recipes that work with this WOE? All the ones I've found have masses of carby root veg in, which I'm keen to avoid. And how do you get round the gravy thickening problem?
dwightfry - well done so far
1. do you need to cut out dairy entirely or can you just cut down? you mention the cost of chicken and fish - are you eating fillets or have you tried cheaper cuts like chicken thighs, cheaper whole fish etc? tinned tuna in olive oil is pretty good value (though prob not to be eaten every day). do you eat red meat and pork? you can get some good cheap cuts, like non-lean mince (often hidden on the bottom shelf in the supermarket), shin beef, breast of lamb, pork belly etc (though i realise these are less suitable for eating cold in salads)
2. are you still finding you need to snack between meals? perhaps you should add more fat to your main meals - olive oil, butter, mayonnaise etc
3. does it have to be something that doesn't require cooking? otherwise you could have spinach/other green veg/mushrooms cooked with butter, add mayonnaise (homemade if you can if you are keen to avoid artificial ingredients). salad with plenty of homemade oily dressing (i mix olive oil, white wine vinegar and dijon mustard)?
are you drinking enough water?
it's great that you're experiencing benefits other than weight loss. exercise is good for overall health but won't really have an impact on weight loss, so i wouldn't worry about that too much. tbh, the weight IS coming off - you have lost nearly 3lb in nearly 3 weeks, which while it's not a dramatic loss is actually a good, sustainable rate. low-carbing isn't a quick fix, though you do often see high (and highly-motivating) losses in the first week due often to the reduction of glycogen stores.
you don't have a lot to lose really which may also account for a slower rate of loss than some people report.
are you enjoying what you are eating?
Ok. So, I have been lowcarbing for 2.5 weeks. Started at 10st 7.5lbs (high for me - normal weight is 9st 5). Lost 5.25lbs in the first week and was very pleased with myself. Have now put back on 3lbs. I know what some of the problems are:
1. Too much cheese. I know it stalls me, so I just have to stop eating cheese and cream for a bit. The difficulty is what to eat instead (see below re: eggs), particularly in salads etc if I'm not eating processed meats. The sheer cost of endless chicken and fish also makes this difficult.
2. I cannot abide the taste of egg unless it is disguised as something else, so I usually put cheese and spinach in scrambled egg. Too many eggs in a day also make me feel really sick, which rules out hard-boiled eggs as snacks if I've had them at another meal. How do I get out of this?
3. I can't eat avocados. They give me terrible stomach ache for 24 hours after and it's just not worth it. What else can I put with salmon for uber-bootcamp lunches?
On the positive side, I've broken the sugar cravings, and don't eat sweet things at all, I've come off caffeine and stopped drinking alcohol, but the weight still isn't coming off. This is making me very miserable and I have surgery in 6 weeks that will prevent me moving, never mind exercising, for a period afterwards. I do not want to spend my 40th birthday (January) being The Fat One.
I will start exercising again once the children are back in school, but that's Thursday. Can't do it until then, they are too small to be left and a walk with a 3 year old is never brisk!
Please help. TIA.
corrie yea it refers to weight loss stalling - although tbh many of us use it too often eg when we've been losing evey day then don't for 24 hours!!
msinga well done that's fab!
Finished my first week and have lost 6.5lbs
This is probably a really stupid question but when people refer to dairy making them stall they mean their weight loss stalls, yes? And not that they become constipated?
imatot I think so, I think sometimes some people experience that, and then their skin clears up and they are glowing. I wonder if it is toxins getting out before the clear healthiness!
My skin is really bad - zitty. Is this normal, something I just have to work through?
ok, here they are
1. Eat three proper meals a day.
"You must eat breakfast. It doesnt have to be a lot, and it doesnt have to be absolutely first thing, but you must have something. For the rest of the day, if youre eating enough food and you are in ketosis then you shouldnt 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 food.
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 bodys 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 dont have to weigh/count carbs this is one of the great joys of this WOE (way of eating), but if youre 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.
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