Pre-Christmas Low Carb Bootcamp - the questions thread

[BIWI]

From previous experience, the first few weeks of Bootcamp chat threads move very quickly, so having a thread dedicated to questions means that you stand more chance of getting an answer quickly!

So if you have any specific questions, post them here.

..processeD sugar ...

Chester I like your style!

aNote well done on your progress so far! No you don't have to cut these things out forever. The idea is that the first fortnight of bootcamp is to sort of reset your internal thermostat - to get your body adapted to burning carbs for energy and to break the cycle of addiction to sugar and sweet stuff. From week 3 onwards you can eat moderate amounts of nuts and the less carby fruits - berries and black/redcurrants. Once you've lost the weight you want to lose and are into your maintenance phase, it's about gradually re-introducing carbier vegetables and a wider variety of fruit until you find your 'carb tipping point' - the level of carbs in your diet that cause you to gain weight. That's going to be different for everyone, so one person might be able to start the day with fruit and oatmeal and not gain weight, another might not.

Apples aren't excessively carby (11% or so), and oranges are similar, so fine for once you're maintaining. Ditto peppers, butternut squash etc. Bananas on the other hand are very carby and high GI to boot, so would be more of an occasional thing.

What do people snack on if necessary, or are we supposed to avoid? I'm hungry at the moment because I haven't sorted out my breakfasts yet so only had greek yogurt - before bootcamp I would have added blueberries and maybe a sprinkle of nuts/seeds to that, and might also have had another piece of fruit either mid morning or after lunch or maybe a few almonds. I really really don't like hardboiled eggs. I will get organised and do some mini frittata breakfast thingies or some sardine patties which will probably help me to be less hungry during the morning, but just wondering what people do - not even any carrot sticks at the moment.

aNote you will get berries back after 2 weeks. I'm not sure but I think red peppers come back in too. Some people will go to BC light after 2wks but others will choose to stay on full BC. It will be your choice depending on how you feel and how much you are looking to lose. Some will do BC all week and 1 or 2 days light at the weekends.

Its only the first 2 wks to get your body burning fat instead of sugars that are this strict. Look on it as a detox!

Thanks Crabby and Miffy , that's very helpful. And encouraging. Strawberries are okay but I've never much liked blueberries or raspberries. I suppose this will be where I learn to appreciate them

Are you eating enough at mealtimes Charlie. Are you adding enough fat to your meals? Snacking is allowed but not encouraged! This first couple of weeks is an adaptation phase. Once you are fat adapted you will find your hunger drops a lot and you will feel less inclined to snack. I've been low carb for a long time now and I mostly have one light meal and a main meal now with no snacks. ( I do still have a good fat store to go at though! )

A lot of snacking is a habitual thing so try the usual stuff first like distraction or a good drink of water. If you are genuinely hungry then just choose something off the BC list. A bit of cold meat or a pepperami. Like you, I'm not a lover of hard boiled eggs. Love eggs but not cold and hard! I used to use chunks of chicken dipped in home made mayo. You can get packs of ready cooked mini fillets that are useful but watch theres no sugar added. I think some people do cucumber sticks or celery. I like chicory. Make a mayo dip with some chives or garlic.

It will pass. I think we just get so used to having the constant need to eat when we are eating high carb that it can take your brain a bit of time to realise that things have changed!

BIWI followup on the ceasar dressing! I've had another look and the sugare and mollasses are listed as ingredients in the worcestershire sauce which is listed last in the ingredients so I think it's very very small quantities.

And it tastes great...

miffy thanks. I'm not sure if I am eating enough at mealtimes, I made the excellent moussaka meatballs from the other thread last night, 500g of lamb mince made 8 and I had 2 with roasted aubergines and courgettes and garlic yogurt. I've had the same for lunch with a green salad and I feel as though I could have eaten 3, having only had the yogurt for breakfast.

I add olive or avocado oil dressing to my salads and fry things in butter/coconut oil etc; when I made cauli mash the other night I added a dollop of cream and some butter.

I bring my breakfast to work with me, so that makes it a bit more tricky, I think it's just a question of being organised and making something more substantial ahead of time, just yogurt definitely isn't enough. I could easily do some cucumber/green pepper/cauliflower crudites and home made mayo though, that would work for me.

Another thing to consider is to take leftovers into work for breakfast. Get out of the habit of thinking that breakfast is a special meal that requires different food - we only think that because of the likes of Mr Kellogg's!

MrsGuyMartin
What is the make of the dressing?

Hi kukesi, it's Cardini's. I inspected all the Caesar dressings on the shelf and this came out lowest by a long shot and it's not too pricy. It's 1.4g carbs with 0.3g sugar.

Thanks MrsGuyMartin

DH wants us to have KFC tomorrow

If I just have the chicken is it ok? or do I tell him to just buy for him and DD and hide while they eat it

I've never had KFC but is the chicken not covered with flour/batter of some kind? Personally I'd have something else and leave the KFC to dh and dd. Is there a reason for the KFC or just because eh fancies it?

I've just googled the KFC chicken strips now I'm back on the PC and they are way too carby oh well

Anyone else getting cramp at night? In my feet and calves, is it the water? Am already finding salt very salty iyswim, any suggestions what to do?

Rather - I think a lack of potassium usually causes cramp. There are some foods listed on the rules page which are high in potassium, I can only remember raw spinach and avocado off the top of my head. But Lo Salt is 2/3 Potassium Chloride and 1/3 Sodium Chloride so using that and salt might help.

CharlieSierra Egg muffins are a really good quick breakfast. I usually make a batch and eat them for a few days. Something like this but there are lots of recipes and you can adapt with what you like. I find they keep well in the fridge for a few days and I microwave them for 30 seconds and voila, breakfast.

I bought some ff sainsburys yoghurt but I'm not sure if it's OK to eat _ it's 5.3g carb per 100g. Does anyone know? Also is it OK to have capers? Thanks

Spotty 5.3g isn't too bad but is on the high side so in future I would look out for Total or try the Lidl FF Greek-style yoghurt which is a bit lower. Capers are carby but on the other hand you only need a few. Maybe less than ideal for Bootcamp but okay for Bootcamp light.

Rather you may need more potassium and magnesium. LO-Salt is a good way to get more potassium. I take magnesium supplements occasionally but that's because I sometimes go into ketosis and you really need to keep your electrolytes up then or you get carb flu all over again. Bone broth / stock is another good way to up your electrolytes.

I know it's not been a week yet but I was thinking I felt slimmer and less bloated so I took a peek at scales and I have lost the grand sum of 1lb!! I am only wanting to loose 10lbs over the next 10 weeks so why am a feeling like the scales are lying. I feel lighter than that!

Asda Extra Special Greek Yoghurt is 4gr per 100gr and its lovely and rich and creamy. They do tend to fill the shelf with the dreaded low fat variety though which is annoying. I use it as a culture to make my own when I have room in the fridge to mess about with the strainer.

Janx the first thing to accept on LC is that the scales do lie! This WOE affects your fluid balance a lot so the scales are not as good a guide so much as how you feel and how your clothes fit.

Thanks Miffy that is really helpful. I definitely feel better. I do have a horrible taste in my mouth though -is that normal?

Janx that could indicate ketosis. Are you drinking enough water and eating plenty of veggies?