Bootcamp - the questions thread

[BIWI]

From experience of past Bootcamps, in the first few weeks the chat threads move really, really quickly and it's difficult sometimes to see/answer everything.

So this is a place to post any questions that you might have. Those of us who are old hands at low carbing will check this thread regularly and make sure that we answer you as soon as we can.

Aha! I've just realised who you are! Thanks for answering. Things have improved a bit, but I definitely ought to be drinking more water. I'm being very careful about my skin and it seems better if not exactly glowing or even normal, but I'll persevere.

I always planned to have an easter egg, so threw caution to the wind this weekend, but was amazed how restrained I was compared to straying from the straight & narrow on previous diets (I know, this is is a woe!), and how happy I was to get back on to the lc horse today.

Sorry - I'm hiding in my Easter name!

Definitely try and up the water - but also think about the fat you're eating. Avocado, I believe, is very good for skin (eating them, that is, not applying them!) so it might be worth trying to get more of these into your diet.

Hello all,
Is anyone doing a running programme, I'm currently training 4 times a week in the build up to the london Help for Heros 10k (also in 10 weeks away) and I'm slightly worried about not tacking in enough food / nutrients/ stuff
Can you help

Yes I can help!

You will find that in the first few weeks of low carbing (especially weeks 1 & 2) that training is much harder. This is the time when your body is switching from burning carbs to burning fat. However, once you have achieved this, and you are keto-adapted, as it's known, things will get dramatically better for you. And you won't need any particular food/supplements. Your body will be burning fat for fuel, which means you no longer have to look for extra fuel from high carb drinks/gels/bars, etc.

There's a great book called "The Art & Science of Low Carbohydrate Performance" by Drs Phinney and Volek, which was written for endurance athletes and is all about how you can perform (and perform better) on this WOE. They do a lot of their own research as well, which is interesting.

The reason why runners 'hit the wall' or cyclists 'bonk' is because they have used up all the energy supplies in the body - which means energy available from carbohydrate. We have glycogen stores in our body which is what you're accessing when you are running or cycling long distances. However, this is only enough to fuel a certain amount of exertion. When you are burning fat rather than carbs, your energy supplies are (virtually) unlimited - certainly enough to prevent you hitting the wall or bonking.

So my advice to you would be to be kind to yourself as you start Bootcamp, and realise that you might not be able to run as long/as quickly, but that this will all be sorted in a few weeks time. Definitely read the book if you can.

Can I. Just ask about Greek yoghurt, is it allowed in the first two weeks of bootcamo.Lots of people seem to be talking about it but it is dairy?

I have a question about processed meat. I understand it should be kept to a minimum. If I bake my own ham is that considered processed?

Are flavoured coffees ok? I was thinking an amaretto flavoured coffee with some cream or coconut oil might be a good treat.

Thanks BIWI, will order the book. first test run tomorrow morning with a 8k

Greek yog - should be ok. Some people find it/dairy stalls their weight loss - you will have to try and see. Make sure it's under 5g/100g carbs, and plain!
Don't think your own ham would be classed as processed, if you use a cut of pork and just bake it? That's what I do - but make sure it's not 'smoked' pork.
Not sure about flavoured coffee - check the label. If the flavour comes from a syrup/sugar, then obv no. Having said that - the first 2 weeks are supposed to be about 'clean' eating, just meat/veg/fat. Coffee (esp caffeinated) can stall some people. You might want to wait until the 'maintenance' part of BC to re-introduce coffee.

Didn't realise there was a questions thread!

Does anyone have any ideas of what I can do with pork loin steaks? I asked last time and was given a good recipe to make a Dijon cream sauce which is wonderful, but I fancy something different. Will be served with roasted veg.

My question is, how on earth do I keep up with you all?

:)

If you're training intensely ArtiBartFast then you may want to take in a bit more carbs after the first two weeks of Bootcamp. Volek and Phinney has more info but generally people that are doing a lot of exercise can have the carbier veg such as carrots or a bit more fruit. Exercising once you are keto-adapted is much preferable as you get a consistent release of energy, even if you're exercising on an empty stomach.

Ignore my question about pork chops! I've super garlicyfied them

Hi there - I've been back to low carbing for the past few weeks and am looking for travel snack tips.

We're going to Greece soon and I will buy the others boots meal deals for the flight, but I'm not sure that boots does low carb. We're maxed out on hand luggage already so can't really take stuff from home. Does anyone have any thoughts on low carb options?

Thanks captainmumm, I do use a joint of pork so that should be fine. I usually glaze it with honey and mustard though so I will omit that.

Felix, there is a recipe thread too-can't link on tab, sorry but it should be in the lc section...
Curtains, lc travel snacks- babybels, olives, chicken pieces/drumsticks. If there's awetherspoons at the airport they sometimes do olives, or the brekkie! Pretty sure Boots will just sell car by stuff !

Thanks StuntNun will do. its all a bit of a learning curve for me, yesterdays run fell apart a bit, just lacked my normal strength / pace. So today I've swapped my food around to give this evenings Judo training session a heavy protein boost of eggs.

Don't worry too much Arti, it's totally normal to struggle with exercise while you're adapting to a low carb diet. Just accept that the next couple of weeks you won't be quite up to your normal level but then it will get a lot easier for you.

Hello, I've created another thread aclled 'Plateaued and scared to eat fat' if you need to see where I'm coming from as I'm going to change away from the high protein / low fat / low carb plan I'm currently on :)

I'll be shopping tomorrow so instead of my usual fat free yogurts etc what should I be buying?

Can I buy/eat....
Mayonnaise
Full fat cheese
Full fat Yoghurt
cream
butter
and how much of these should I use a day?

How much meat should I eat (currently on minimum 250g per meal)
Can I have tomatoes?
What veg is freely allowed? Are red, green, yellow peppers & onion ok?

Am I allowed some milk in my tea? I usually have about 3 cups a day

Sorry for all the questions I'm struggling to find all the information xx

Go to and you should find a lot of info there - but yes, yes, yes to mayo, cheese, yoghurt etc!

Thanks BIWI - go to where lol x

Oh bloody hell! Sorry the link disappeared somehow!

And also, check out the Spreadsheet of Fabulousness

This is the spreadsheet from the last Bootcamp, but if you look at the tabs at the bottom you will see all the key information there

I'm sure this has been asked already, but are we allowed flavoured water? It is 0 carbs but I imagine it's still off because if it's artificial credentials- right desperately hopes I can drink the lovely flavoured water dh just brought home for me

Wonderful thanks - I think I saw a rule of thumb for carbs per 100g somewhere - Does everything need to be