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.

As Stunt says, I generally take that as a sign I'm in ketosis. It will fade though as the type of ketones you produce alters as you get into it. Ketosis isn't essential to fat loss on LC though so anyone reading who hasn't got the ukky taste doesn't need to panic!

Keep chugging down the water and try and have the odd cup of Bovril or Marigold bouillon to top up your electrolytes.

I'm drinking 2 litre plus some... I lose track. Plenty of veg I think. Just had goats cheese salad for lunch-yum yum

Thanks Stuntnun - will probably palm the yoghurt off on DCs and find one of the lower carb brands I think.

Not really a question, more a statement. I feel horrible! I have a banging headache, indigestion, and the thought of eating any more fat makes me feel sick. I've had a more substantial breakfast today, little frittata muffin thingys in proscuttio lined muffin tins, and leftover cottage pie for lunch. I really only fancy a salad or some grilled fish, definitely not the pad Thai thing I'm supposed to be doing. I'm also scared of the fat, I feel as though I will end up even bigger.

Charlie the fat makes you thin, so long as it's good healthy fat and not nasty polyunsaturated fat. I have been eating quite alarming quantities of fat for well over a year and the weight has fallen off me.

Ah thanks Stunt, I've got over myself and made dinner, I fried my chicken and veg in coconut oil and added Thai type flavours and I enjoyed it.

I think I'm struggling with my protein to fat ratio.

Breakfast and lunch has been mainly cheese, eggs (lots of eggs. Too many eggs) and ham, maybe with some mushrooms.

Tea has been meat (chicken or pork) or fish with veg - usually at least three or four different veggies. I've been using oil and butter where I can.

I've been sticking what I'm eating into MFP - I know you don't need to count cals, but I find it helps me to monitor and plan meals and it looks like I'm getting more protein than fat.

So, how can I up my fat without resorting to drinking vegetable oil?

I'm losing, but I feel like (sorry this is total tmi) I'm constipated. I mean, I'm not bloated, but I haven't pooped all day yesterday and only a tiny bit today so far, and I'm usually very regular, twice a day.

Also, last night after tea I felt like I needed to be sick. I wasn't, and it was gone by morning - but I may have had too much cheese yesterday.

Drink more water? I've definitely been hitting two litres a day, but probably need to up it.

How to eat more fat:

• Eat fattier cuts of meat - a chicken thigh will have less protein than a chicken breast, for example, because it has more fat.

• Roast a chicken, with lots of butter/oil on it and make sure you eat the skin

• Belly pork rather than pork fillet

• Stewing steak (shin especially) to make casseroles

• High fat mince rather than lean (tricky this one, as most mince is sold these days as lean or extra lean - often fattier mince is in the cheaper/Basics range)

• Lamb breast and lamb chops - but eat the fat!

• Fry in oil/lard/butter, and add butter to your veg. A dollop of mayo or sour cream as well, on the side

• Have a side salad, with an oily dressing on the side

• Instead of eggs for breakfast, try some full fat natural yoghurt

• Make a cheese sauce for your veg - heat up some double cream and melt into it some grated cheese

Re the constipation - you're only really constipated if you have difficulty 'going' not because you're going less often/producing less; but if you think you might be, then upping the fat will help, as will drinking more water

Ah, BIWI, you are a star!

It's like you've listed all my favourite foods.

I think I've just been so indoctrinated in fat=bad that even though I know I need to eat more fat, I've been choosing leaner cuts.

Off to get some belly pork for tea...

Clash you shouldn't need to poo so often on this WOE as there is less waste. Do you know what's good for constipation? More fat!

BIWI you missed out the infamous 'egg in a cup'. Two hardboiled eggs in a mug with a pinch of salt and some butter then mash with a fork or teaspoon and eat from the cup. Delish low carb - high fat breakfast.

Is there any scientific reason why I should feel as though I have PMT when I really shouldn't? Been weepy all day and could now merrily stab someone in the eye with a very sharp pencil.

Please tell me it's linked to LC and I'm not going mad!

When you start low carb you can lose weight fast and oestrogen stored in the fat cells enter your blood stream. Some women find a change in menstrual symptoms for the first month or two. Once your body adjusts its oestrogen production then everything settles down again.

Thanks Stunt, that makes me feel a bit better, was worried it was lack of wine!

Have splitting headache too and DS has been a complete PITA today so that's just adding to it all .

Time for a BPC, me thinks.

I've caught yet another cold from the boys. Usually I'd have a spoonful of honey to sooth my throat. Any other suggestions?

It'll have to be paracetamol MrsGuy.

In that case I'll leave it. I just want something to sooth my throat!

Try sucking on an ice cube, that's what i do.

Another reason for drinking plenty of water!

You could also try gargling with some dispersible aspirin.

I have two questions:

Weight loss this morning 1lb. I have however been 4lbs down at some points this week. Do I go on a weekly weight every Monday?

I am constipated, not bloated (far from it I look amazing - totally flat tummy) but haven't gone in nearly a week.

Is this normal? I am eating huge quantities of green veg and meeting and exceeding my water target every day.

Any tips for me?

Littlepinkpear - I'm not sure of the rules on the weigh-in, but if you're constipated you maybe need to up your fat and decrease your protein. You shouldn't be eating that much more protein than on a 'normal' diet, but you up the fat, not the protein, to replace the carbs. Too much protein can make you constipated.

Thanks, got a fatty day planned so will try to up fat and decrease to see what happens.

Re weighing, if you like, if you're a daily weigher, you can take your average weight for the week?

When you say you haven't gone, are you experiencing any discomfort, or difficulty going? It seems to be the case that we go less on a low carb diet, so doesn't necessarily mean you're constipated.

But more fat/more water can never be too bad a thing!!!

No discomfort at all, not bloated and feel great.

The weigh in I'm ok with too, as long as it's a gradual decline and I'm never back over day 1 I'm going to be happy.

It's scary to think how white bread, chips, cake etc etc was making me so huge and puffy.

I'm starting to think this might be a permanent change to my lifestyle.

Hurrah!