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.
Marking place for weigh in tomorrow
Hope everyone is doing ok and keeping warm!
I do find this WOE excellent for winter food (cabbage, stews, roasts) as well as summer food (salads and bbqs etc) despite lack of mashed potato!
Marking place for tomorrow. Today I've had some bacon and mushrooms for breakfast, spatchcock poussin with roasted broccoli and red cabbage for lunch and an omelette with mushroom, pancetta and sprinkling of cheese for dinner. Snack was avocado. Drank around 4 litres of water.
Quick question... This maybe TMI but but has anyone else had a bit of a dodgy feeling stomach while doing this? My stomach has felt slightly odd for the last couple of days. I can't really describe it!!
Ugh, hideous bad mood today. Mid-cycle so probably not PMT. Just horrid, raging, resentful ughness all day. Don't feel 'deprived' on this WOE, so not that.
Haven't strayed though, even with the urge to binge - had the odd teaspoon of peanut butter but didn't hit the bread bin. I wonder, because I am such an emotional eater, if this is the emotions from the past 2 weeks catching up with me somehow?
Here's hoping the scales say good numbers tomorrow.
Have to say, it really, really helps knowing you lot are here.
<waves to everyone>
I am still here, I want to mark my place on the new thread as I still pop in to keep myself on track
I'm a week and a day behind everyone else but I might weigh myself tomorrow. I think my tummy is a bit flatter than it was - my jeans seem more capacious anyway.
My digestive issues seem to have resolved themselves - the only thing that's scupperring me at the moment is the snow - we've got masses of it and I've run out of sparkling water!
<first world problem>
lucy and penny I was also feeling greasy and queasy with a dodgy stomach for a few days last week then had a much lighter day yesterday and now feeling much better - not sure if it's a phasing into ketosis thing - a few others said similar.
- scrambled eggs and spinach
- Sunday lunch with celeriac roasties - they are really, really good!
- cheese (more a snack than supper - not hungry for any more than that but did stuff myself at lunch)
Feeling 'greasy' is a good thing in my world. My skin is normally horribly scaly and dry, yet now its all plump and smooth and lovely!
Marking my place although I won't be weighing tomorrow - I'm away with work & don't have scales. Think I'm going to try & wait 'til next Monday (doubt I'll manage it though) and hopefully record a mahooosive loss then
Enjoying this WOE & I look better (all the water I think) though I don't think I've seen the same weight loss I did last time I followed Bootcamp
I've had the implanon implant since last time and wonder if that could be impeding weight loss. Any experience anyone?
Either that, or maybe I'm eating too much cheese. I'm going to cut back on that this week & see if that helps.
for the new thread & well done everyone
Thank you slattern and gibbs
Has been a hard week but only a small blip and seems like I'm in good company.
Good day today I think,
B eggs scrambled with cheese, spinach, local 98% meat butchers chipolata
L watercress salad, cheese,
D roast chicken, stir fried greens, tomato and olive casserole
where is this mythical vanilla powder of which ye all speak? I really really would like some... Please don't say waitrose... The nearest is 50 odd miles away and in another county
homemade peanut butter
Could we ackshully eat this?????
thekitchenfairy - it is, indeed, in Waitrose. If you PM me your address I'll send you some!
I looked in our mahoosive Sainsbo's for the vanilla powder.
I shall get myself down to waitrose.
Blimey,so many shops to go to. Lidl (yogurt) waitrose (vanilla)local butchers (decent meat) and Sainsbo's for all the rest.
Feeling great here (apart from odd tummy feelings here too). Had roast pork with veg for lunch and was so stuffed I just had a few bits and pieces for my tea.
See you all at weigh in tomorrow.
We had a lovely dinner of garlic, butter, garlic, oregano and stock roasted pork with broccoli, cauliflower and courgettes to accompany. Very nice - spent the whole evening bursting for the loo as I was downing a 2 litre bottle of sparkling water. My DH kept coming into the living room with a chocolate biscuit shoved hastily into his mouth.
Right now I really miss crunchy tastes.
I'm feeling a bit low today - probably because it was the wkend after my bday and we had to cancel plans due to snow.
Also I'm so tired at the minute - just dragged myself around all day and felt unappreciated. Just one of those weekends where you argue and argue and the dust never really settles.
Can't weigh myself tomorrow as still no scales!
Impatient to get going, Ruprekt?!
The carb count for that looks OK, so I would say 'yes'!
Ok just remembered a small cheat involving some chocolate peanuts a couple of days ago but even so, how can I have put on about 3.5 pounds. Am really wavering at the moment. Want to stick with it but am just peckish a lot of the time and really craving buttery toast or chocolate. Hope this week is better than last.
B- none. Had lie in and missed it.
Bootcamp rule no 1 - you should be eating breakfast
L- omelette and bacon.
D- roast chicken with salad and stir fry cabbage.
S- pepparami and bag of M&S pork crackling.
^ a lot of processed meat here - bacon, pepperami and crackling^
B- lie in so missed it.
Bootcamp rule no 1 - you should be eating breakfast
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.
^ again, processed stuff - sausages and pepperami^
L- salad with smoked salmon
D- chorizo, mushroom frittata.
S- M&S pork crackling and yog w vanilla powder.
again, a lot of processed food - smoked salmon, chorizo and crackling
You're eating hardly any veg or salad stuff and you're not eating much fat. You are eating a lot of protein instead.
You really need to make sure that you are eating fat, then protein and then carbs. And really cut down on the processed stuff, which is full of artificial ingredients. We're aiming on Bootcamp to eat natural, fresh and unprocessed stuff as much as we possibly can. And you must supplement the protein that you choose with fresh veg and salad.
Missing meals, at the early stage of Bootcamp is not a good idea. We're aiming to stabilise our blood sugar levels. Once you do this, you will find you're not hungry, and therefore the need to snack disappears.
Think I just had the dubious honer of being the first to add my weight to this weeks weigh in. Pleased that it's almost 2 pounds off!
KerryKetosis I had pan fried iceberg lettuce in my omelette this morning was really tasty. Also had corn beef hash but using aubergines instead of potatoes The flat leaf parsley sort of cuts though the fat so it's much tastier and lighter.
B)fried iceberg lettuce omelette and coffee with cream
s) Flat white coffee as we were out and it is anew coffee bar
l) Iceberg, toms, avocado, corn beef/silver side with olive oil and red wine vinegar
S) couple of slices of cheese decaf tea with cream
D) Beef wraps (minus the wrap for me)
I'm sticking with bootcamp for this week except for tomorrow as it's my Mums birthday so having berries and yogurt for breakfast.
just added myself to the fabulous spreadsheet. how exciting! have quite a lot to go but managed to lose another few pounds this week. Thank goodness for the support of this thread and the lovely receipes. Have one for braised lettuce somewhere so am going to look it out
Happy to report another 2 lbs off this week Woke up early and couldn't get back to sleep because I was wanting to know what I weighed, so here I sit at 5.30 am!
Managed to stay the same, chuffed with that as had the challenge of a Chinese takeaway last night, stuck to mainly low carb, no sweet sauces....seaweed (avoided the sprinkle stuff) chicken wings, sizzling steak, salt and pepper fish
don't mention the glass of white wine and handful of prawn crackers
Safely at target( although another couple of pounds off would be good) so strict day today and then bootcamp light for me
Good luck boot campers!!!
Adding mysrelf to the thread. Will weigh in a min. Good luck everyone.
Haven't yet weighed in so really just marking place! This is my third week do have been doing boot camp light in that I added a berry smoothie for breakfast, as I've been struggling with having something eggy every day... Nice at the weekends, though!
Missed breakfast yesterday as I just wasn't hungry... Was amazed to get no hunger pangs all morning despite going swimming with the family and providing chocolate cake for them as a snack afterwards! Made it home to my lunch with nary a wobble.
Considering a month ago I was a raging grumpster if I didn't get fed by 8am, I couldn't quite believe it!
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