Week 5 - Low Carb Bootcamp - The cheating stops here

[StuntNun]

Hello again and it's time for weigh in. The cheating seems to have edged up a bit in the last week so I want to remind everyone that cheating is a really bad idea and will hinder your weight loss. It's called Bootcamp for a reason. We only want ten weeks from you and the cheat foods will still be there at the end of Bootcamp. But for now no cheats please. Next time you're tempted remember it isn't the last scone/cake/wine in the world.

If you need a reminder or you're joining Bootcamp partway through, the rules are on the Spreadsheet of Fabulousness and you can also track your weight on the Weight Tracker.

As promised last week I've written some info on the science behind diets...

How do we lose weight?

First, why don't low fat restricted calorie diets work? It comes down to homeostasis: our bodies actively resist change. For some reason in humans our resistance to weight change appears to be asymmetric, that is we resist losing weight much more effectively than we resist gaining weight. Most of us have experienced first hand the gradual increase in weight over time, or the more abrupt but still unshiftable weight gain that happens with pregnancy. Basically it's easy to gain weight but difficult to lose weight. So we go on a reduced calorie diet, eating 1800 calories while our bodies are expending 2000 calories. We may lose some weight at first but eventually eating 1800 calories becomes the norm and our bodies resist the change by dropping the metabolic rate to match calorie output to input. But, and here's the problem, the metabolic rate might drop to reduce calorie expenditure by 300 calories rather than 200 in order to regain the lost weight and get back to our normal weight. So weight loss stops, we get disheartened and quit the diet and our reduced metabolic rate allows the weight to pile back on and then some, just in case we encounter this artificial famine again in the future.

So what's different about a low carb diet? One of the key rules of Bootcamp is to eat when you're hungry. This works to prevent the reduced metabolic rate that scuppers a reduced calorie diet. When you start eating a low carb diet and you have exhausted your glycogen stores, the liver starts converting fat from your diet into ketones. Your muscles start using ketones and then adapt to using fatty acids for energy. Your brain uses ketones and glucose from your diet along with glucose produced from protein by gluconeogenesis. The low levels of insulin induced by a low carb diet allow fatty acids to flow freely in and out of fat cells. It is this free flow of fatty acids from your fat cells that allows you to lose weight on a low carb diet without restricting calories. Your muscles cannot distinguish whether fatty acids came directly from your digestive system or from your fat cells, they just use them up as needed. As you adapt to the low carb diet, there is a reduction in your appetite in response to the ready availability of energy at all times. A low carb diet works simply by allowing your muscles and liver to freely use fatty acids released from your fat cells.

Good luck for the coming week. Keep on keeping on.

Oops. Sorry. Clearly the wrong place for me. I just took it to be a general LC thread not a specific 'program'. I'll bugger off now.

Some great and really thought provoking posting here. I think we are all largely in agreement that we want to be supportive and inclusive, we don't want anyone to feel pushed out and we don't want the people who have given so much of their time and support to these threads and the people on them to feel disheartened.

I have learned a huge amount doing these bootcamps, not just about nutrition and health but about myself, my behaviours, my feelings and my reactions to certain foods and situations.
On a personal level the bootcamps I have found the most difficult have been the ones with an intense focus on food, both the low-carb gourmet cookery one and the recent cheating but that is because I am like pingufan I like food and I like too much of it so need to focus on other, more positive stuff. I need to treat this like the addiction it is for me.
I also agree with lmd and antimatter that we need to be careful in our descriptions of negative feelings. We all face issues with weight and eating, that's why we're here, but those issues vary so we need to be mindful of how our posts affect others (it's rather like telling a child "you are naughty" rather than "what you did was naughty") I do think there is a big difference between "I feel disgusted with my eating", "I feel disgusting" and "I am disgusting". I began my first bootcamp with over 8stone to lose, I have lost 3stone but it is very slow progress and I know I find it hard to read how utterly disgusting it is to be a bit overweight or a size 12 when I am still obese and a size 22. That person might be feeling worse than I am (generally I feel pretty good about myself) and I will always try to support someone who feels bad but just means that we all need to be mindful of each other when posting.

I'm in this for the long haul and the best things I have learned are:
It's a marathon not a sprint (i.e. pace yourself, don't charge off at such a pace that you can't maintain it)
Aim for a treat rather than a cheat (if you need to indulge look for a low carb item to treat yourself, like a fillet steak or non-food like a book, bubble bath, cinema trip, etc)
If you have to cheat/fall off the wagon/life gets in the way be mindful, minimise the damage and get straight back on it.

On the whole we just need to try to keep the positivity, support and low carb successes outweighing the negativity and cheating.

For me comfort eating comes when I feel stressed.
last week my car broke down
garage was very busy and couldn't check but whilst waiting I worked myself up and stressed that I would need to buy a new/second-hand car

I know where this insecurity is coming from - lack of savings! It is my fault and only mine to fix it i.e. be careful with money and put aside enough etc... etc...

As it happens bill won't be small, but not too big so I will suffer and I knew it was a possibility. However even though I am a glass half full person I totally am still unprepared for financial "crises" like that. Yes, building a massive savings cushion is the only way forward for me to protect myself from that feeling in the future.

I was looking for that feeling of calmness and satisfaction from filling my belly. It didn't happened! That was very interesting. I felt guilty and angry with myself for giving it. Not worth it at all.

Irian Bootcamp is an eating programme that BIWI devised some years back, you can find all the info on the tabs of the spreadsheet. Having said that people following a general low carb WOE have often joined the threads and participated with great success so don't feel you have to go.

If you are following any lc eating plan you will be using broadly the same principles and the things that are cheating on bootcamp would be not allowed on any other plan too

Afternoon all. I'm feeling so proud of the fact that, despite some wildly differing opinions being aired here, we are still all moving forwards together trying to find a mutually agreeable solution. It's like the far right the centre and the left. I sit quite comfortably in the far right (in bc only I hasten to add!) There's some stuff being said I applaud, and some other stuff I feel a bit grumbly and disagreeable about, but I don't know how helpful it would be to continually dissect those parts, so I am going to continue with moving forward mindfully dragging the rusty nailed stick behind me

LMD I know it's back to basics, but can you post food diaries? Include your liquids and I wonder if actually posting your amounts would be good, just so that others can see all the variables. There may or may not be something you are missing (although I would actually be staggered what with your mega brain) You have been under a bit more stress than usual for a little while now - the last surgery, plus new work and other bits and bobs you've mentioned.

Also, is it possible now that you are more mobile, you're building muscle? Just some musings whilst I stroke your brow to soothe the pain. (I had shocking stalls remember? I empathise fully)

Will check in later. Still feeling the love

Thanks scouse. I just dont want to tread on toes and I already posted a potentially unhelpful post about alcohol. My lc plan is one devised to suit me, from following Atkins for a long time years ago, It treads a fine line between being successful and being bearable. But it isn't as strict in some ways and may be more strict in others.

If anyone is after a soothing, warm, comfort food then I can highly recommend cream of mushroom and celeriac soup. Just had it for my dinner and it has to be one of my favourite food discoveries on this way of eating. It also really satisfying and fills you up so no room for any snacking and you can't eat huge amounts of it or you'll burst . If anyone wants my recipe I'm more than happy to share. I've also got a nice, low carb, recipe for Stilton and mushroom sauce which is gorgeous with steak, roast meat, chicken, veg etc although not so great if you can't have dairy.

StuntNun - I can relate to that, I haven't really ever been a comfort eater, tend to go the other way when upset/stressed and struggle to eat, but in terms of celebrations or treating/rewarding myself it has been food based for a really long time (probably why the darned mini eggs made an unwelcome appearance in my otherwise low carb takeaway night ). I'm now trying to divert that buy setting myself achievable goals and then rewarding myself for them in other ways. Before I had children I was always very slim and one of my favourite things was to go shopping. Obviously since gaining all the weight shopping has been my idea of hell and I haven't allowed myself to buy any nice, good quality clothes in years because I've been adamant that I was not going to remain that size and didn't want to waste money on clothes that would soon be too big for me. Now that I've found something that actually works for me weight loss wise and the pounds have been coming off I've decided that each time I reach a specific weight goal I will reward myself not with food but with a nice item of clothing. So far I have bought myself a new leather jacket (in a size down from what I would have needed before bootcamp ) and I'm only a few pounds away from my next target, I'm eyeing up a fantastic pair of shoes for that reward! Having something closer to aim for and focus on, rather than the still very distant end goal weight for me, has been really helpful in focussing my thoughts e.g if everyone here is eating cake and I'm feeling tempted to join in I can just think to myself cake or shoes and the shoes usually win. It's not foolproof and I've had a few stupid moments but I have paid for them, the pain and gain is just so not worth it.

I think we are all finding our own way Irian, some on here avoid dairy as it stalls their weight loss, I don't personally. The first couple of weeks of bootcamp are strict but, after that, those with less to lose can have some berries and may introduce the odd bits of dark chocolate or alcohol so don't feel you have to follow the same rules 100% as there are lots of differences with what we can and do eat.

We are all different and this discussion is just, as trashy says, a way of trying to find a solution that supports us all when we slip while trying to keep us on the straight and narrow!

Birdinacage - please share your recipes!
I love mushrooms and soups too!

Yes please birdinacage I'd love the soup recipe :) x

lmd Just keep on for a while - my weight loss really slowed last month - 0-0.5lb, then sts etc. I have been upping my fat for about 10 days and it's whooshing again. It crossed my mind to give up, but what's the alternative? Either go back to old ways if eating and pile the weight on, or do a weight watchers thing which seems utterly miserable after this woe. Do you want some MFP support? Or maybe post some food diaries?

Bird that soup sounds lovely -remembers I forgot to buy mushrooms and the remaining celeriac has mysteriously disappeared so I can afford to wait for a recipe.

I also tend to get hungry when injured although I have no idea why. I also get very hungry when on high dose corticosteroids which are quite common for me. Well I wondered if injury and surgery as well as stress causes release of extra cortisol (natures corticosteroid) can do something similar? Actually I think people who don't make cortisol (Addisons?) have to be given cortisol when injured or having surgery to prevent a crisis, so maybe I have answered my own question there?

I think I sometimes eat out of boredom, (chores for instance can be so mindless and need doing again the next day). However I think my main slip ups are due to failing to plan ahead - combined with a tendency to get faint if I go too long between eating as can happen when out and about chasing after ds! So now I have some small packs of nuts (BCL only) and bottles of water stashed in the car, and some small cheeses (and water) in the fridge door to grab before going out. I have lots of different teas to treat myself with when boredom strikes. I am new to LC and appreciate the support to find my way as I joined up before I researched the subject properly ( something I need to do for almost everything) having had this WOE recommended for health rather than specifically for weight reasons. Weight loss was however the deciding factor in going for it!

antimatter - No problem, here they are:

Cream of celeriac and mushroom soup

2 cloves of garlic
1/2 to 2/3 of a celeriac peeled and chopped into cubes/chunks
6 normal sized mushrooms (I like to use chestnut mushrooms)
1 pint chicken or veg stock
cream
salt and pepper to taste
optional: 2-3 rashers of bacon

In a medium sized sauce pan melt a big chunk of butter on a low heat
once the butter melts add the chopped garlic cloves being careful not to burn the butter or garlic.

After a few minutes to allow the garlic to infuse the butter chuck in the mushrooms and cook for about 5 mins on low.

Add the chopped celeriac and continue to allow to cook in the butter for 10 minutes.

Add the stock and bring to the boil, once boiling reduce heat to allow to simmer for 20 minutes or until the celeriac is soft.

While the veg is simmering fry the bacon in butter until crispy and then cut into little chunks.

Once the veg is softened blend with a hand blender, you could use a food processor if you don't have a stick blender.

Add cream to help with blending all the veg and stock together, I find a good glug will help to mix everything together smoothly and also reduces the thickness a bit as this soup can be very thick.

Add salt and pepper to taste.

Once blended add the bacon, I also like to add the butter/fat from the pan to the soup for a bit more flavour, and stir.

Serve immediately or chill in the fridge to re-heat later.

More cream or water can be added depending on how thick you want it. This will usually produce 3-4 good sized servings.

Stilton and mushroom sauce

200ml chicken or veg stock
75ml double cream
75g Stilton cheese
mushrooms

Fry the mushrooms in a deep frying pan on low heat with plenty of butter, however many you like in a sauce, I usually add 4-5 sliced normal sized ones.

Once mushrooms are cooked crumble the Stilton over them.

When the cheese is about half melted add the stock and cream.

Stir well and bring to a gentle simmer.

Simmer for about 15-20 mins stirring regularly until the sauce thickens up.

This sauce is great as a poring sauce over meat and veg, you can also fry some chicken/pork/whatever in the pan first and then add all the sauce ingredients in the correct order to make a lovely cooked in sauce. Serves 2 greedy people .

• and everyone else who asked, sorry I'm too slow at my replies.

thanx Birdinacage - I will make it as soon as I buy celeriac (possibly tonight!)

I'm so so so hungry today. Have eaten chicken legs, eggs, a couple 5 packs of pork scratchings, loads of cheese and I'm still starving.

monkeyfacegrace try drinking instead of eating. I find a lot of the time, some herbal tea sorts me ku ( never thought in a million years I would say that!!!!!!)

I've had nearing 4l water and 2l Pepsi Max and don't drink teas/coffees.

If u drank anymore I'd actually slosh when I walked!

Can I ask what you folks think of this as a sub for a chocolate hit? It's working for me but am not sure if the dairy element is too much.

I mix half a tub of mascarpone with some cream or greek yogurt, then flavour it with around a tsp of Green & Blacks cocoa powder and a large pinch of vanilla powder. (I've added almonds and almond butter as well, but now trying to cut them out because they bump up the calorie load so much.)

Then keep it in the fridge and swipe a spoonful when I get the urge for something off plan. Only made this a few times but each day there have been no leftovers - hunger has nothing to do with this. That said, the husband's chocolate remains untouched!

If it's not stalling you then it's fine I think. I make fat bombs from a tablespoon of almond bitter, butter and coconut oil and put in 1 square of aldi dark chocolate (12 carbs). I make 14 far bombs in mini muffin cases and keep them in the freezer. They totally help me when I have a chocolate craving.

Oh fuck.

I seemed to have knocked myself out of ketosis. (Obsessive wee dipper here). It's either 2 fat bombs with 7g chocolate between them or a twinings African honey bush tea that's done it. There was no nutritional info on the tea and as it was a herb tea I thought I'd be ok.

I had 2+ ketones yesterday and nothing today.

Will post more later. I'm sad though

Wow are ketone sticks that reliable? I thought they weren't great. Might get some!

Keto stick don't always show keto sis for me - especially if I have drunk loads. Just keep on with the water and fat.

Don't rely too much on the ketostix Sarah, they are very dependent on how much you have drunk as well, it only takes an extra wee or two to flush the ketones out of your system

The tea is ok according to MFP www.myfitnesspal.com/food/calories/twinings-african-honeybush-mandarin-orange-tea-37287469

Lowcarb/Parsnip they aren't brilliant and they're not terribly accurate but the ketone sticks for the ketone meters are a bit too expensive and I'm the kind of person who likes to monitor things.

It wasn't very dilute wee (maybe TMI!) and they've been fairly consistent for me so far. I've also been inexplicably hungry all afternoon so the sticks are accurately reflecting how I feel i.e. not in ketosis.

I'm going to dip again later to double check.

The good side of this is I started dipping for ketones to try and get an idea of how my body responds to what I'm doing/eating and if it's accurate, this is a fairly useful discovery!