Page 10 | 18 January - the next low carb Bootcamp!

BIWI · 2016-01-10 10:03:27

Come and sign up here! Bootcamp is 10 weeks long, the first two weeks being the most strict. We don't eat any of the following in the first two weeks: potatoes pasta/noodles/grains/oats rice bread/cakes biscuits/crackers sugar/sugary drinks/sweets flour fruit chocolate alcohol nuts artificial sweeteners But we do eat plenty of: meat chicken fish seafood eggs vegetables salad butter full fat yoghurt cheese cream olive oil/coconut oil Bootcamp is designed to be easy to follow - no weighing or counting of anything. If you just follow the rules (only 10 of them) then it will work for you. *Ten rules of Bootcamp* 1. *Eat three, proper meals a day*. You must eat breakfast. It doesn’t have to be a lot, but you must have something. For the rest of the day, if you’re eating enough food and you are in ketosis then you shouldn’t be hungry. But if you are hungry, eat something. (Hard boiled eggs make a great snack) 2. *Avoid processed food*, and focus on pure, natural protein as the basis for your meals – meat/fish/eggs. Things like sausages, ham, bacon, pre-prepared burgers etc should be avoided as much as possible. Avoid foods marketed as low carb, e.g. Atkins Daybreak bars. 3. *Maximise your fat intake.* Fry in butter, add butter to vegetables, eat salad with a home-made vinaigrette dressing (not made with balsamic vinegar though), add mayonnaise where you can (just check the carb count on your mayo first). Eat fattier cuts of meat – e.g. pork belly, roast chicken with the skin on and/or eat the fat off your lamb chops. Absolutely no low fat/light foods of any kind! 4. *Make sure you are eating vegetables and salads with your food* – this is where your carbs should come from. But choose only those vegetables that are on the allowed list. You don’t have to weigh/count carbs – this is one of the great joys of this WOE (way of eating), but if you’re new to low carbing it can be helpful to weigh your portions of veg in the early days, just so that you know how many carbs are in the sort of portions that you like to eat 5. *Minimal dairy (apart from butter, which is unlimited).* If you are drinking tea/coffee with milk or cream, try to restrict yourself to max 2 cups per day. You may eat cheese, but only in small amounts. 6. *You must drink a minimum of 2 litres of water per day.* The more weight you have to lose, the more water you should drink. 7. *No alcohol* 8. *No fruit* 9. *No nuts/seeds* 10. *No sugar or artificial sweeteners*

BIWI · 17/01/2016 16:57

MumOnTheRun - prepare yourself for a few weeks where training will feel more difficult than usual, until your body becomes properly fat-adapted. But don't despair - your performance will return, and may even be better!

The Art and Science of Low Carbohydrate Performance is a really good book that will help you here It was written by two doctors who specialise in researching elite athletes, as well as low carbing generally.

OP posts:

Talk

Low-carb bootcamp

18 January - the next low carb Bootcamp!