Week 3 - Low Carb Bootcamp - Where We Have a Decision to Make!

[BIWI]

Morning all.

Here's the link to the Spreadsheet of Fabulousness

So we've finished Bootcamp! Well done all or at least to all those who are still with us

Now you have a decision to make. You can move on to Bootcamp Light, if you wish, which is more relaxed (to a degree). The rules are on the tabs at the bottom of the spreadsheet - sorry, I don't have time to copy/paste this morning as I have to get off to work about 10 minutes ago.

But essentially it means that you can introduce nuts and berries - in moderation. You no longer have to have three meals a day. If you're not hungry, then it's fine to skip a meal - as long as you don't then dive into a pile of carbs when you get hungry! And you can have alcohol - again, in moderation.

If you're happy with the stricter Bootcamp then by all means stay on that, but please, please, please make sure that your carbs are coming from vegetables and salad. It's important that you get nutrition from these.

Or you can, if you like, do Bootcamp at the week and Bootcamp Light at the weekend.

However

There is also something else you need to prepare for, and that is the dreaded weeks 3 and 4 slowdown!

It's something that lots of people experience. The weight loss suddenly stops, for no apparent reason. If this happens, don't worry and don't panic that you're doing anything wrong (assuming that you're not, of course ), just keep on keeping on, and it will get going again - albeit at a slower rate.

From here on, you should be expecting to see a loss of 1-2lbs a week.

Good luck everyone!

MrsKoala that's awful. So sorry.

MrsK - so sorry to hear about the news re. MIL. I don't suppose you want to hear this either, but be prepared for it to be sooner than that :(

Re. olive oil and cooking with it - olive oil is primarily a mono-unsaturated oil (70%+ oleic acid, a monounsaturated fatty acid) so it doesn't really create trans fats when heated, although any oil heated to smoking point can create unpleasant/toxic byproducts. Polyunsaturated oils are the ones to avoid in cooking at all costs (IMO). It is a waste of cold pressed EVO to cook with it, IMO, but if you need to cook with an oil rather than a solid fat then olive oil is the one to use.

Really sorry to hear that MrsK. Just do the best you can for now.

Chipping do you find Greek yoghurt spikes your BG? I stopped eating it about 10 days ago and have noticed a definite drop in my fasting BGs. I have dawn phenomenon so my BG is generally OK in the day time but can bounce right up first thing in the morning. My GP commented that I was one of the few people she has seen who had an OGTT where the fasting result was lower than after the glucose! lol Still only maintaining but didn't get worthwhile results from dropping all dairy so just trying to avoid the vast quantity of Greek yoghurt that I forgot to take off my on-line order! duh!

I am now the proud owner of an exercise bike so lets see if that helps to shift a few pounds. I think I need an award for sheer bloody minded persistence!

Can't do an award for sheer bloody minded persistance Miffy but I can send you huge thanks and for all the fibro related advice it really has been invaluable. I managed to go training AND be able to breathe (my fibro affects that quite badly) pain levels are very high post event but AF showed up today, and there has been other trigger causes so it was to painkillers are pointless bad before I even went to training. It is huge. I am so much happier and able to function when I am on bootcamp. So all the little tweaky bits of advice has kept me on track

My reasons for bootcamp:

1. fibro symptom control
2. caffine/sleep issue resolution
3. lose weight to reduce pressure on joints and thus pain
4. to tackle my very bad view of food. It is hard to remember that food is not the work of the devil sometimes.
5. To get back some fitness and return to training to complete the goal that was on my wish list.

MrsK Very sorry to hear your news :(

MrsK that is sad news. I haven't lost my dear MIL but I did lose my Mum about 12 years ago to a terminal Illness and it will be a grueling time for the family but what seems unbearable is somehow bearable. I'm not an emotional eater so can't relate but I doubt that carbs Are the answer or will make you feel better long term, just do the best you can and take each day as it comes.

Not wanting to make light of the situation but also wanted to post what Sayra started, my reasons for doing BC:

First and foremost to set an example to my kids, they already expect pudding after a meal and tell me that fruit and yogurt are not pudding. I am not putting them on any kind of LCHF or paleo diet and they are far from over weight but they eat mostly what we eat with extra carbs like bread and pasta so by default now eat less carbs and more protein and fat than they were previously. Already seen a change, they now only eat dark chocolate and like it so that is a start. If I can change their tastebuds and their habits that would be great.

DHs family have history of type 2 diabetes and Alzheimer's so health is a concern and there's cancer in my family. We want to be around for our grandchildren and be fit and healthy enough to look after them

Finally, rather shallow but to wear fab clothes and know that I can walk into any shop and find something that fits and looks good

Mrs K really sorry to hear your news . Just try to eat well in the next few weeks. You will be looking after the younger and older generations so need to stay strong.

Mr reasons for boot camp.
I had a major health issue about 18 months ago. Nobody's health seems to improve with weight gain.
When I looked in a mirror I could see a round face and a very large bust.
I was struggling to find clothes in my wardrobe I could squeeze into. I am now comfortably in the next size down. The larger sizes are now at Oxfam.
The weight is creeping back on and I'm determined not to let it.

I find milk makes my bloods increase, but not cream.

Greek yoghurt gives me higher bloods first thing, but I do also wonder if that is because if I have it, it is later at night than I usually eat and eating anything then means shorter fasting time if that makes sense?

I have been appalling. My bloods are appalling, if I don't sort myself out I am going to do serious damage. I haven't put on any weight, am lower than when I got pregnant (DS is 10 months today). I have booked myself in for bloods and a review, I know it will be awful, I know I will be told off, but I also know I can turn it back around again. Sometimes though I hate myself for being so stupid, but still can't stop myself.

So sorry to hear your news MrsK.

My reasons for doing bootcamp are purely clothes related!!

I've been fat my whole adult life but in 2013 I lost 3.5 stone. I'm ashamed to say last year I put back on 2 stone and now I'm back to feeling fat in my clothes and worse fat when I shop. I need to be in my size 10s!

So sorry to hear your news MrsK we lost my lovely MIL last February. My thoughts are with you at such a tough time for you and your DH and FIL.

mrsk so sorry to hear about your mil.

chipping I've never eaten a Reece cup in my life. I just like the idea of having something sweet like to eat.
Am I reprieved?

I looked into the whole olive oil and burning threshold and I came across a lot of articles that say it's actually a myth.

Apparently it's about 350-400 degrees before this happens, so you can easily cook with it. I've not studied it greatly though, only 2-3 articles and I would need to see the scientific paper before I said it was a fact.

My motivations are probably 3 for fold.

1, to fit back into my old clothes.
2, to get back to the fitness levels I had in 2009 (competing in triathlons, bike sportive, swimathons, running half marathons)
3, get that toned hard body back!

Forgot to add my motivations - I did it last January as well, and my motivation back then was having reached a point where I had no jaw line, and looked like Jabber the Hutt (in my own head) as my face just melded into my neck. I needed to do something - and I knew that my big problem was too much chocolate and too many crisps, so low-carbing seemed a good way to start the weight loss.

I lost 1.5st last year, but then lost the plot when I went to the UK and never managed to get back on track again - slowly slowly my weight crept up again, and I put back on nearly a stone .
So - new year, new start, here I am again doing it and hoping to at the very least lose that stone again, and preferably a bit more. And this time not to lose the plot totally when I get to the UK at Easter!
(of course, creme eggs being completely buggered will help this time, I won't be tempted!)

SO ,y motivation is vanity and health - I need to break my carb habit because my Mum developed type II diabetes in her 40s or 50s (can't quite remember) and I'd rather control it before it happens.

Just running in and out - off to MCR with DH for a one a year shopping day away from the DC.

Late weigh in - STS and my whoosh from last week has disappeared. Oh well. I'm just going to keep on for the moment and try not to weigh every day!

Positive/forward motivation-
a much better jawline I have to have a BMI of around 23 before I loose my double chin and cheeks
A strong FH of type II diabetes
Skinny jeans
Running faster (could do with a number on that target. I'm naturally slow and steady... 9min mile for 3 miles?)

Just scanned upthread - MrsK

Morning all. Thanks for the kind words. I am going to try to stay BC as much as possible (altho it may be eggs, cheese and processed meat heavy). I'm not an emotional eater as such, but more a convenience eater, so tea and biscuits is my fall back dinner when i don't have the energy for much else.

Boys were up most of the night. DS1 has a barking cough and ds2 still hasn't got these blasted teeth. so i am really tired already. just have yog for breakfast i think.

MrsK - I think you deserve a massive medal! Very sorry to hear about MIL although - trying to find the best in things - it will be quick at least, and not a long, drawn-out and painful time. My mum died suddenly just over 10 years ago, from an infection that she contracted during chemotherapy. We knew that her cancer was terminal, and obviously we had hoped that palliative care would give her at least a few more months/years, so losing her suddenly was a terrible shock. But I have been able to come to terms with it on the basis that it was all over for her without too much more pain and disability.

nowitsenough

DEFINITELY NOT LIME CORDIAL! That's full of sugar. I meant a slice of fresh lime.

science on olive oil

MrsK

Just checking in to apologise for not updating the datasheet - I can't get it to work on my phone and haven't got to a non-work PC to do so.

I've only lost a pound this week, which is disappointing but I've slipped a couple of times and also I started earlier, so I'm already at the plateau.

Still, 11lbs gone since January 2nd so not all bad :)

BIWI I also lost my mother very suddenly to cancer, almost 8 years ago. I think I went into shock tbh. Whilst it's a comfort that she didn't suffer as much as she might have, it took a while for that small mercy to sink in.

to you and MrsK.

Can I ask a science question? I'm not that clever and I don't understand all the evidence behind why this woe works.
So by reducing carbs we are reducing insulin release meaning the cells don't store sugar as fat, right?
And when we eat fat, because we have very little sugar in our blood the fat is used as the primary energy source, is that right?
Why do we then start burning body fat as fuel? Is it what happens when the dietary fat has been used up?
What happens to the protein we eat?
If we ate too much would we never lose body fat because we would always have a surfeit of dietary fat to use as fuel?
Thanks :)

Updated the spreadsheet for you massa just want to check though as there wasn't a weight for you last week. Are you currently 172 lbs?

You shouldn't be disappointed as 1lb is exactly the type of loss you should expect. Especially if you slipped up a couple of times.

NOTE TO EVERYONE

I've noticed quite a few people being disappointed in their weight-loss because its only 1 or 2 lbs. How much weight do you expect to lose? I am sure that BIWI has already explained that 1-2 lbs per week is the ideal amount to lose for sustainability as well as giving your skin a chance to ping back.

Perhaps you'd prefer to lose weight quicker and have saggy skin when you get to your goal weight? Up to you

massa this wasn't aimed at you specifically, your post just reminded me.

MrsK so sorry to hear about MIL, you are doing amazingly well and even if you can't stick to BC 100% then please still let us know how you are getting on.

Great to hear everyone's motivations. I feel very lucky that all of mine can be "fun" rather than relating to helping or preventing an illness/condition. I suppose I should add reducing my chances of type 2 diabetes as my dad was diagnosed with this 2 years ago at the age of 68.

Sorry to everyone that has lost loved ones. i never have. both me and dh are only children from small families. It means we don't have any experience of this kind of thing. At the moment we are are all furious. Mainly furious with the dreadful level of care mil is getting. but i am conscious we shouldn't spend mils last days ranting - i want to fill them with happy things. But i think that is unrealistic.

Everyone had fish n chips last night but i peeled the batter off the fish (it came off really easily and left a lovely piece of steamed cod) and heated up some swede mash and cauli.

i feel quite slim today. i am mainlining peppermint and licourice tea.

MrsK - my deepest sympathies. Take care of you and your family.

I snacked all day yesterday and really struggled not to eat all the lovely biscuits and caramels my lovely french students brought over as a present. I will be binning them the moment they leave (terrible i know).

I ended up eating 4 spoonfuls of peanut butter - sigh. I intended on staying on BC. I wont be buying any more peanut butter, as i cant be trusted. I am totally an emotional eater and weighing more on monday than when i started bootcamp has totally thrown me so no more weighing for me.

My motivations for losing weight are as follows:

1. set a good example for my children and not pass on food issues and give them the knowledge of a healthy diet
2. Live a long time for my children - i will be mid 50s by the time they are 20s.
3. To not get diabetes - had GD and i really want to avoid this if i can
4. To feel better about myself
5. Fit into my massive wardrobe of lovely and slimmer clothes
6. To feel more attractive
7. to get it done so i can focus all the mental energy i have put in the last 10 yrs into dieting into something more bloody useful and positive

8.to get fitter,losing weight will help with this.

Until then i will keep on keeping on with the support of you lovely lot