Week 3 - New Year Low Carb Bootcamp - Full Fat or Light?(984 Posts)
So we've completed the hardest part of Bootcamp. Now is the time, if you wish, to relax things a little, and to move on to Bootcamp Light.
On the Spreadsheet of Fabulousness you will - after weighing in, of course - find the rules for Bootcamp Light. However, as I know some people can't access the spreadsheet easily, here they are:
1. Eat when youre hungry - if youre not hungry, dont 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 youre not hungry - which often happens, because ketosis suppresses your appetite - then dont force yourself to eat. But dont 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 dont 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 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.
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 doesnt 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 youve 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 youre 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, magnesium and potassium. There is less need to worry about restricting salt if youre eating a low carb diet. Good sources of potassium are salmon and avocado and spinach is a good source of magnesium. 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 youre 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 dont 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 dont know if these are for raw or roasted nuts:
Pistachios 4.6g carbs per 100g
Macadamias 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.
Ewan Those cream cheese pancakes look delicious. I'm running out of breakfast ideas!
Stupid question but is cream cheese just normal Philadelphia?
Really craving something sweet!!!
Evening all....thinking of you all as I down yet another pint of water
Thank you BIWI, glad the chat is continuing,it really is inspiring me to know so many of us are in the same boat.
BIWI, you are amazing, a veritable database of humour and all good things LC . and the support of this thread is incredible.
Never have I felt less deprived on any WOE and while I am only losing a pound or two every week I am overjoyed and frankly flabbergasted that I am not getting limp with hunger... Ever!!!!
I have, I confess, had a little slippage this weekend ... sorry everyone, but unforeseen stress and distress... And finally relief and jubilation led to Several glasses of wine... it is not good but I resisted choc, cookies, croissants, fresh baked bread... all manner of temptations that I would previously have dived into rather than facing the crisis in hand and I m back on it today and drew a line under the blip with a freezing morning run.
Loving the look of the oopsie's and the pancakes... Think I will do BC during the week and the lite version at the weekend, I still need to kill the sugar cravings before I indulge in anything 'extra'
barley I think this water thing is almost addictive ... I hit 3L and no wifi don't drink enough early enough in the day I am permanently thirsty.... And gushing, quite literally
No pistey DON'T DO IT!!!
Well done on resisting thekitchenfairy, I also feel really 'well' on this WOE and doubt I'll change.
Wow, I am definitely going to make those oopsie rolls and pancakes this week. Especially looking forward to a cream bun.
Me, dp and dcs just had a really nice dinner - roast Quorn, braised cabbage and sprouts a la more than toast, broccoli and celeriac roasties. Didn't miss roast potatoes at all and I love them usually. My dd was nearly sick when I made her try the sprouts though; not a fan, obviously.
Just had my fave LC meal yet - gorgeous sausages from the butcher, loads of broccoli and the braised cabbage - sooooooo good! I'm sticking with full BC this week as have a hen do at the weekend which involves afternoon tea, and I don't think I can pick the middles out of the sandwiches in a fancy hotel!
Had salmon again, cooked in foil with butter and salt added - served with leeks and courgette par steamed in microwave, then stir fried in butter with mushrooms, added 2-3 tablespoons of soured cream, thyme and sage. Utterly lovely.
Thekitchenfairy you're not the only one who's slipped this week and I think i shall be doing full bootcamp again this week to get back onto the woe. I know alot of the problem is in my head, but I'm determined to get there. Want to say thanks for everyone's stories this week.
Thanks for the new thread. Thought that I better mark my place so I can find you all for the weigh in tomorrow.
I will try and contribute a bit more next week but things are just a little bit crazy here at the moment.
I am going to continue with Bootcamp for now. I am in the mood to just get on with it. This won't last so I want to make the most of it.
Back again and marking place.
BIWI. Over the last few days I have eaten:
B- none. Had lie in and missed it.
L- omelette and bacon.
D- roast chicken with salad and stir fry cabbage.
S- pepparami and bag of M&S pork crackling.
B- lie in so missed it.
L- omelette and sausages (2x Waitrose 3g of carb p 100g)
D- roast chicken and celeriac chips w mayo
S- pepparami and yog w vanilla powder.
L- salad with smoked salmon
D- chorizo, mushroom frittata.
S- M&S pork crackling and yog w vanilla powder.
I have drunk between 3 and 4 l of water every day and I am down to 1 coffee a day.
well, two weeks in and I'm staring to get bored of what I'm eating. Someone inspire me and please keep posting your meal plans for me to pinch!
B: scrambled eggs with sprinkle of cheese
L: chicken curry from the best curry cafe in the world
D: 2 frozen birds eye burgers
Snack was going to be corned beef slices until the cat snuck up and got 'em
I've got loads of veg that has gone to waste this week because I haven't meal planned properly and I've been too busy to cook.
Just marking place whilst on my crapberry, I'll check in properly tomorrow!
Thank you all so much for the support, recipe and food ideas. I'm so happy I've made the 2 weeks as I haven't managed just this far for yonks, and its thanks to you lot helping me along xx
My son is 7 this week and I'm going to be baking him a cake. I'm doing ok with resisting things, but how do I explain that I can't partake in some cake with everyone? I don't want him to think I'm not joining in, but I really don't want to balls up how far I've come. I can resist the cake but his dear little face?..... I know on eating the cake I'd feel shit afterwards. Maybe if I made myself a little 'pudding' type thing (even if just berries and cream) to have at the same time, he wouldn't see me as being quite the odd one out, if that makes sense?
Marking space on new thread
Dinner was roast pork with lots of yummy crackling, buttered swede and cauli and broccoli. The plan is to stick on BC because I have a lot to lose but I may allow myself a drink or some nuts/seeds once a week. I dont feel deprived doing this WOE so I don't need anything iyswim but dont want to get to the danger point and break
Definitely continuing boot camp for at least another week
but then I need to given today's cheat
B: scrambled egg with mushrooms and bacon
L: Chicken ceaser salad, no croutons. Suspect the dressing was more carby than I should have had but there was literally nothing else on menu at cafe that I could have eaten and I forgot to ask them to leave dressing off. Oops.
D: homemade chicken curry with lots of green veg
but I also had quite a large bite of DSs lemon drizzle cake
KerryKetosis get that veg in the freezer quick if not too late. I always bulk buy and then chop up, par boil (some things) and freeze so I can use later. Also makes cooking quicker when you're in a rush as some of your veg is pre-prepared.
Sounds good! Just going to add a question to the other thread as have a few things I need to ask - thanks for this!
My cousin's just announced a surprise wedding in four weeks - so glad I am ahead with the weightloss!
Some inspiring stories on here.
Just marking for tomorrow's weigh in
B 3 egg omelette with mushrooms Salami and cheese
Missed lunch as not hungry
D chicken broccoli cauliflower and splash of gravy
Had a lovely food day today
B-Fried mushrooms and egg.
S-peanut butter and celery
D-roast chicken, roast celeraic (looked just like roast potatoes, whole family loved them) cheesy leeks and broccoli. I did have gravy, but only a dribble!
Marking place on new thread. Dreading weighing day tomorrow as I was last week's % winner and no way have I lost much this week... I know this as trousers still tight round tummy
Did the moussaka from the recipe thread tonight for dinner - OMG.. fabulousness
Evening all, hope everyone has had good weekend.
B 2 eggs, scrambled with butter and cream
L small bowl chicken salad
D bacon, low carb sausages, fried egg, mushrooms, lots of spinach
I raided Lidl this morning so have stocked up lots of lovely LC goodies, they are def the best supermarket I've found for getting LC stuff, lots of lovely cold meats, the famous Lidl giant tubs of yoghurt, decent veg (they ALWAYS have celeriac in my local one) etc. much cheaper than my local Tesco too.
thenightsky it's not a contest, competition or judgement, everyone will give you a big well done, no matter what. The winners per week is just a bit of fun, please don't stress!! (Stress releases cortisol, which makes us hang onto fat!)
Hi...official weigh in tomorrow but did a sneaky check this am (esp as had a glass of wine so wanted to check I had not blown it plus a couple of weird meals due to travelling for work)
3.4kg so far in 2 weeks, hurrah. Think i am going the bootcamp in week, light on weekends (or read have a glass of wine).
Anyone come up with anything sweetish we can eat....?
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