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Low-carb bootcamp

Join discussions about low-carb bootcamp plans, meals and progress. Consider speaking to a medical professional before starting any diet.

Week 4 - January Low Carb Bootcamp - KOKO!

648 replies

BIWI · 09/02/2015 07:20

Morning campers!

You know the drill! Here's the Spreadsheet of Fabulousness for your delectation

So week 3 is fairly typically a bit of a bastard. And I'm afraid to have to tell you all that week 4 is sometimes its best friend.

Don't panic if the scales aren't moving, or even if you're seeing a slight increase. This is totally totally normal for this period of time

Keep focused, make sure you're following the rules - particularly eating the fat and drinking the water - and things should get going again shortly.

If you're struggling, post here rather than dive into the biscuit tin!

Good luck everyone

Flowers
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BeyondDoesBootcamp · 12/02/2015 17:02

My bloody online shopping has accidentally sent me 85% choc with caramel in it!! Twice the carbs of the normal one, so will have to be restricted to half a piece at a time!

Eating dinner now. Steak, mushroom and cream sauce, cauli with cheese, swede roasted in goose fat and mayo. What diet? Wink

trashcanjunkie · 12/02/2015 17:07

Hmm, I'd put money on you not getting enough water if you're in that position amax I will challenge you to this.... It's half term next week, see if upping your water by a litre (or two) every day doesn't make a difference. If it does, you could continue after half term by really going for it water wise between the hours of four and eight. That way you can piss freely Grin between eight and bedtime....

If it doesn't , just keep tweaking, and coming on here posting your grub, and we will get you sorted

Now ehric hopefully stuntnun will come on and do science words in a bit to ease your panic, but in the meantime, here is my garbled version.

The idea is this, yes, you obviously need to eat less than you're burning to lose weight.... What should happen is this. At first you eat when you're hungry while your body adapts to fat burning. Then, what happens is you start producing less of a hormone (either grehlin or lepton I think) which is the 'hungry hormone' and so your appetite naturally lessens.

Basically, in most people, eating the proper ratio of fat:protein:carbs prevents overeating, and gives enough satiety to actually lose excess body fat.

I really struggled with the idea of upping my fat intake, but I gave it a go. In the weeks where I wasn't losing, it became apparent I was consuming too many carbs, or too much protein. It is extremely difficult to overeat on fat alone. It's the other two you have to watch, and if you get the water down you, that really really helps.

Protein is easier to overeat on than fat, and if so the body converts it to glucose.

So, with all of that in mind, why not try to put together a menu for a week that you know is the correct ratios, and perhaps slightly smaller in portion than you would expect to eat, and makes limited use of dairy.

Basically, buttery eggs (one or two) for breakfast, then perhaps something like a homemade clear chicken soup, with extra butter and a few good carb veg in it, or half a tin of tuna in Mayo, with cucumber, radish, celery in.

Dinner can be basically two chicken thighs, or two bits of pork belly, cooked in the oven in butter, and with a few bits of courgette, or some roast peppers or aubergine ( but they should only make up about a third of your plate imo)

If you're a caffeine user, see what happens if you ditch it for a week or two.

If you're hungry between the three meals, interpret that as thirst and get
more water in. I'd be staggered if that doesn't help get things going.

Apologies if you are already doing this, please feel free to tell me to bog off Grin but know that I feel your pain, as I have totally been there myself.

SayraT · 12/02/2015 17:12

I am so annoyed at myself!

Is it possible to overcome emotional eating completely? Earlier today I ate about half a pack of caramel digestives because I am feeling stressed/something.

I am currently writing up my PhD thesis but I cannot get motivated. I only have one chapter left to write, so far today I have faffed around doing everything except writing. I also need to apply for some jobs but the job that I want (and which I know is coming) hasn't been advertised yet. Other jobs have been advertised but I don't particularly want them. They are interesting and I could do them but I like the group I am in. The closing date for the jobs I don't want is tomorrow.

My funding ran out in December so I am now living on JSA and savings, I am worried that I will never get a job then what will I do? OH is also unemployed at present after losing his job last year, he has an interview this month so that is good news.

Eating the biscuits doesn't change any of that so why did I do it? It did make me feel momentarily better but I am still unmotivated in thesis writing and I am still undecided about whether or not to apply for jobs that I don't want. The only thing that eating biscuits changed was the fact that I was doing well on LC and now I am not.

Argh!

Food Today

B: LC sausages, fried egg, coffee with cream
L: Boiled egg, lettuce, cucumber, tomato
S: Pork scratchings, digestives
D: Smoked salmon, salad and maybe something else, not sure what is in fridge

EhricLovesTheBhrothers · 12/02/2015 17:20

Thanks trashcan
Sadly as a veggie I really struggle with variety and cutting things out. I'm already eating basically the same thing every day, buttery eggs, avocado salad and tofu + veg for dinner (tofu replaced cheese earlier this week) with yoghurt, cream and Brazil nuts as snacks.
I'm despairing a bit if the idea is that I will 'naturally' come to eat less because my off switch doesn't work and I have never in my life naturally eaten less. I have been boredom eating a lot less since I started this and I'm happy that I'm not a slave to sugar any more but it's so limited that I'm bored to death and if I'm not getting weightloss (notwithstanding that I am getting some positive benefits) I can't keep it up.

I could try cutting caffeine but equally, that would feel very punitive and I'd really struggle. I'll see if I can do it for a week after I go shopping and get some decaf coffee in.

EhricLovesTheBhrothers · 12/02/2015 17:22

Sayra
I can't answer the biscuit question but IMO it's always worth applying for jobs if you are unemployed. It's good experience, you may be able to use some of your application for the desired job, you may not get the desired job. Get to it! And it's a great ego boost to be offered and turn down a good position!

Amaxapax · 12/02/2015 17:44

I'll give it a try, Trashcan. I'm fairly certain I'm drinking about four liters per day, but I'll try to increase it next week, along with cutting the dairy. Fingers crossed I'll see a difference.

Off to do a Pilates DVD now, during which I will likely shout obscenities at the relentlessly perky instructor.

Romeyroo · 12/02/2015 18:36

Ehric, it is hard if you are vegetarian, but I found cutting out nuts helped to shift the weight again, at least a bit more. I think it is easy to eat too many nuts and seeds, which I must have been doing. How are you with different kinds of fish? Plus, I have eaten vegetables I would never have tried otherwise, so it has been quite good that way.

I have cut caffeine from three cups to two so far and replaced one with de-caf. I might try to get it down to one cup, but not sure yet.

imustbepatient · 12/02/2015 18:40

Ehric I am far from an expert on this and there are others on the thread who will be far better placed to advise, but I noticed at the end of your post you mentioned some LC snacks. Have you considered adding what you would have as a snack into the previous meal? I've read some interesting things (including from BIWI and others on here) about the timing of what you eat being crucial, even if you eat the exact same amount across the day.

Basically, if you have food of some sort every few hours, your body never really gets properly into using its fat stores [my non science version of it all!]. If you change things up so that you just have the three meals a day, with a bit more at each meal if you need it to keep you going, maybe you will find that gives you more weight loss?

Anyway, I'm sure someone else will be along to explain it better or suggest something else to try.

imustbepatient · 12/02/2015 18:42

Ps Amax Grin at shouting obscenities at perky DVD exercise instructors.

Romeyroo · 12/02/2015 19:03

imust, that is really interesting, makes sense that is why weight loss is easier when I am work! I need to bear that in mind for the weekend, thank you.

BeyondDoesBootcamp · 12/02/2015 19:26

Snack - one piece 85% choc (not the caramel one), some clotted cream. Liquorice tea.

trashcanjunkie · 12/02/2015 19:40

Ah ehric I missed that you are veggie. I am well out of my depth with that one I'm afraid - I wouldn't know what to advise.

amax four litres sounds like enough, I guess I now owe you money Blush

So you can look at cheese, amounts of protein and veg, plus snacking! Grin

tartiflette · 12/02/2015 20:16

Sayra the pattern of stress/indecision/procrastication and eating which you've experienced today is so familiar to me. One of my main danger areas is eating as a kind of delaying/avoidance technique. Panicky need for comfort? God knows.

I don't know what best to advise re. the jobs you don't want. Personally I would probably hold out for the one you really do want as presumably, if these other ones have earlier closing dates, you would actually have to make a choice whether to accept one of them before you had the chance to interview for your one, if that makes sense.

B: two hard boiled eggs
L: Spinach/feta inside pie thingie (LOVE)
D: Roast chicken, chipolatas, broccoli, green beans, few baby carrots, tiny bit gravy (not much fat here as was at my mum's)
S: two coffees with cream, will prob have another in a bit.

Bit disheartened today as am two pounds up on the start of the week (I know...) plus waiting to hear whether I have an interview that I really want, and hope is fading fast! Plus been a difficult one as we are having the downstairs floors sanded so have had to keep out of the house mostly, and tomorrow the same again but with both DDs as they have a teacher day... Need to plan it carefully! Have just booked us tickets to see Shaun the Sheep in the afternoon so that's a few hours taken care of...

Amaxapax · 12/02/2015 20:18

I'm definitely going to see how it goes without cheese. Sad times. After that, I'll think about protein quantities. I'm really motivated so I've been quite good about avoiding snacking. I'm going to try to batch cook loads over the break, focusing on dairy free stuff, and hopefully that will make a difference. I read that cheese can cause insulin spikes on par with a slice of bread, so I guess there's real potential for that to make a difference. Thanks for all your advice, Trashcan!

Romeyroo · 12/02/2015 20:23

B - coconut milk yogurt

L - salad and 3x hb eggs

D- mish mash of leftovers roasted ( courgette and mushroom, bacon, tomato sauce, and a small amount of cheese melted on top. Tomato sauce I made myself yesterday for DC pizza, so finishing that.
Fridge is nearly empty, stocking up needed

SayraT · 12/02/2015 20:35

Thanks for the replies ehric and tart it doesn't help that at the moment I am stuck house-sitting in a house with no phone signal so I can't even call anyone to ask for advice.

Also, in all of my friendship groups I am the advice giver and sometimes it just feels like none of my friends think I have any problems.

At work everyone always says things like "you are so relaxed about writing up/I got really stressed writing up, you don't get like that". With other friends I feel like they don't care in some ways (I think they would/do) but when I met up with some friends over Christmas they didn't once ask me how I was getting on or what my plans were. My best friend also very rarely asks how I am getting on, she phones me regularly to moan and ask advice on a whole range of things from dealing with her teenage son (I have no children) to money issues to work and personal problems.

I don't really mind because I am good at giving advice and can usually sort other peoples problems out/calm best friend down before she kills someone (usually teenage son!).

It means though that I feel like I have no one to ask for advice and help when I am feeling stuck, I am sure that friends would help me but I am rubbish at talking about how I feel/whats going on with me. I am much better writing it down, maybe I should start a diary Grin Except it would only be full of bad things as I'd only write in it when I was frustrated/upset.

Anyway, I don't think I am going to apply for job. I only fit about 4/10 of the criteria for the job and I am pretty much guaranteed the other job that I want....

Very very sorry for this long post which is all me, me, me

BitchyDoesWitchyThings · 12/02/2015 21:12

Sayra "maybe I should start a diary grin Except it would only be full of bad things as I'd only write in it when I was frustrated/upset." what would be wrong with that if it helped clear your head. It is was I do and was advised to do. My diary entry for today went a bit like: sleeping needs sorting, eating is slipping and needs fixing. Too much info in too many places need to write a research report so can find stuff when I need it. Parents evening was shit, ds is not happy. It is most definitely bed time. it is just I took about 12 a4 sides to say essentially that in long mind wandering scatty thought patterns. And it has helped and I am going to bed to hopefully sleep. Do what works. And for what it is worth I burn/destroy a diary as i finish it. They are not meant to be read again. ever! BlushGrin If it works and helps do it!

SayraT · 12/02/2015 21:22

maybe if I did what you do bitchy and destroyed it that would help, I read back through some of my old diaries not that long ago and you would have thought I had the worst life ever! The diaries were written between the ages of 13 and 15 so I am sure you can imagine what they were like!!

Maybe I should...except I'd avoid writing my thesis chapter because I'd be too busy writing about how I couldn't write it in my diary Grin

BitchyDoesWitchyThings · 12/02/2015 21:35

Well that is the problem. But I did a reward system recently. 30mins writing about the task and my hatred, Task didn't want to do for 2hrs, 30mins of swearing about task. More task that needed to be done. More swearing. etc. Did get the task done and worked to a timer. It kinda worked. but then I have to have timer reminders for most things so I am pretty oblivious to beeping things shouting at me.

I had some berries earlier today. I have pretty much been on an egg fast for the last week. The result is that I am not very pleasant to share a room with atm Blush Ds would be most impressed. Grin I am hoping for a clear out and a fresh and less fragrant start to the day tomo Hmm And yes that was tmi. sorry. but learn from this, for the sake of the public, do not make the same mistake.

readyforno2 · 12/02/2015 22:18

Sorry your having a tough time Sayra. I don't have any advice but I'm an emotional eater too. This last week has proven that!

Food today
B - 2 eggs fried in butter
L - salmon with salad
D - Bolognese
S - Atkins bar (I know, just needed something. Still feeling a bit sorry for myself)

Not quite enough water today. Will get back on it tomorrow

nowitsenough · 12/02/2015 22:43

Today I got some very bad news Sad My mum just found out she has cancer Sad Hoping they caught it early enough and that they will operate quickly.

I really want trashy food, but have been reasonably sensible.

B - omelette
L - roasted chicken thighs with the skin and salad
D - cold gammon, mashed swede with lots of butter and braised leeks
S - 2 squares of dark chocolate, a few almonds, 2 decaf coffees with cream

StuntNun · 12/02/2015 22:53

I reckon the sweet spot for macros is 5-10% carbs, 20% protein, 70-75% fat. I did do 2% carbs, 15% protein, 83% fat on the egg fast last summer but that was extreme and I wouldn't recommend it.

Ehric have you posted your food intake for a couple of days yet? I'm on my phone and I can't search right now but an idea of what you're eating and your calorie intake and macros would be useful. I wonder if it would be an idea for you to try not to look at the weight but to consider a period of retraining yourself to eat and enjoy real food without worrying about calorie intake or weight loss. How about spending a few weeks eating Bootcamp Light and focus on the way you feel then revisit the weight loss issue later on? I know I saw so many health benefits to this WOE over and above the weight loss such as sleeping better, IBS clearing up, period pains stopping, not being ruled by food, cleaner teeth etc.

StuntNun · 12/02/2015 22:55

I x-posted Nowitsenough, what shocking news for you. Thanks

BIWI · 12/02/2015 23:10

Amaxapax

I read that cheese can cause insulin spikes on par with a slice of bread

Where on earth did you read that?! That's total nonsense!

Cheese is mainly fat, which doesn't cause a rise in insulin. There's protein in cheese, which does cause a slight rise - but nothing like that which you would get with bread!

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BIWI · 12/02/2015 23:12

nowitsenough

I'm so sorry to hear your news Sad.

What kind of cancer, and what stage? What kind of treatment is she going to have?

It's such a worrying time for her, obviously, but also for all of her family. Having gone through it myself, I really empathise, and send you lots of hugs Flowers xx

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