18 January - the next low carb Bootcamp!

[BIWI]

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

[prettybird]

Full fat Greek yoghurt is not just ok, it is positively encouraged!

I get the Lidl Greek-style full fat yoghurt. Be careful not to get the 2% stuff which is packaged similarly as it is horrible and I threw it out

[Hyggeligt]

Brilliant, thanks prettybird
I'll try the Lidl one

[DiscoDancer]

Can anyone tell me how long the smelly breath/ketosis stage lasts please

[FlorisApple]

I'm in too! I did boot camp unofficially a couple of years ago, lost tons of weight, moved onto more paleo eating, which was great, but then I got pregnant again and fell off the wagon completely. Want to try again now. I am breastfeeding, so I wonder if I will have to do anything differently?

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[minnymoobear]

Can I join too please?
Starting a running programme next week too so good time to overhaul eating habits!
Have 3-4 stone to get rid of!

[Jerm123]

Hello,

May I join too. I'm sure the support will prove very useful. I have 50lbs to loose. The weight has crept up over the years and must now disappear!

I've been trying the zero rice and pasta, it's a bit grim but perfectly edible. I think it is made from fibres of a plant and has 9 calories a portion. It is low on carbs too. Is it compatible with boot camp?

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[BIWI]

Yes, shirataki noodles, which is what the product is called, is perfect for low carbing

[CharlieSierra]

But they are like rubber bands

(courgetti much nicer)

[StuntNun]

Disco make sure you're drinking plenty of water to help with the 'keto breath'.

Floris you don't have to do anything different while breastfeeding but we generally recommend going straight on to Bootcamp Light and making sure you're taking a multivitamin.

Minny be aware that it can take several weeks to fully adapt to exercising on a low carb diet so don't worry too much when you start running. Your energy and endurance should be much higher once you are fat adapted.

[DiscoDancer]

stuntnun is ketosis breath here to stay then?! I am drinking a load of water, easily three - four litres a day.

[Gcalgske]

Yay! BC is back. Missed you all. No need to add me to the spreadsheet, I never use it but I'll be on board for chat and recipes. Did some damage over carbmass but was craving pork belly and cheesy omelet so figured it was time to get back on it. X

[fohamy12]

For those who have done the bootcamp before, do you have a "go to" recipe that works for you and also what do you recommend you have in fridge/cupboard for when the munchies strike?
Thanks

[hefzi]

Please count me in too! My bodyweight has nearly doubled in the last 9 1/2 years, from a combination of comfort eating and side effects from medication: I won't loose a lot, but anything will help

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[hefzi]

Also, could someone just clarify for me: for those of us who don't eat meat or fish, essentially we focus on eggs and veggies, and can have the odd bit of cheese or yoghurt?

[ThumbWitchesAbroad]

TBH the munchies is my biggest problem, Fohamy - most people have pork scratchings, but I can't eat those because problems with pork, so it causes me issues.

I have in the past made parmesan chips with no flour; I have also made lamb mince meatballs with Boursin; and tolled smoked salmon strips with cream cheese in the middle is good too (but all dairy-involved - some people can't do dairy)

Snacks/rapid food really is my big stumbling block with this WOE.

[prettybird]

A bag of pork scratching

I've also found a small sliver of Parmesan can helping with the munchies: I think the combination of umami and saltiness helps satisfy my tastebuds.

Someone on here recommended a slice of cheddar, spread with butter and Marmite/Bovril, which is nice for a wee snack.

[fohamy12]

Cheese and marmite sounds yum thanks pretty

thumb could you post your recipe for the parmesan chips and the meatballs please, would like to have some meals planned before I start or I will just succumb to eating crisps at night after low carbing all day....as usual!
Thanks

[ThumbWitchesAbroad]

Yep - will do as soon as I get the 3yo off my lap and into bed - he had a late nap today and is refusing to go to sleep (not in the UK).

[SayrraT]

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Thanks for adding the numbers thumb makes things easier later.

I definitely need BC because I've been awful recently and I know that eating LC is good for me and I feel better on it.

[Gcalgske]

Snacks: 2nd Cheddar with marmite and butter, cheese crackers, olives, a few nuts*, coffee with cream

But in all seriousness after a few days (sometimes weeks) I loose the urge to snack. If you don't you might want to eat a bit more fat. I'm not saying I don't snack it's just when I do I know it's because I didn't eat enough fat earlier in the day.


*after first two weeks

[Gcalgske]

Go to meals, I tend to do cheap and easy. I love my slow cooker. I love cooking but with a toddler most days I don't have the energyfor anything complex.

Ham hough/ hocks great value(£4 for a big meaty one from the butcher, I can get at least 3 meals for me and DD plus a big pan of stock from one) :- I cook in the slow cooker (over night, ham hough covered in two kettles full of hot water and a tbsp of apple cider vinegar).
The stock is a lovely drink with a pat of melted butter and a pinch of star anise salt.
Courgettie with some of the meat, ham stock and cream is lovely.
Some of the shredded meat fried until crisp, served with some greens cooked in a little ham stock and couple of fried eggs.
Omelet with the meat, tomato and cheese.
Cauliflower fried 'rice' with the stock, meat, a little 5 spice, tamari, a switched egg and stirfry veg.

Chicken thighs are great. The fillet is good for curry etc, it's higher in fat than the breast, much cheaper and more tender. I like to roast thighs with skin on/bone in in olive oil. A good one pan meal if you roast veggies with them. I like to toss cauliflower florets in lemon juice/zest and chilli powder and roast with the thighs.

Make a poaching liquor with a low carb pesto (lidl baressa is good) with cream, water and pesto. Poach chicken thigh fillet until cooked. Remove and let sauce reduce. Stir through courgettie and oven roasted cherry toms.

Bolognaise with courgettie

cauliflower rice (can buy from Tesco for quickness) can be made into a good risotto sub too. I fry shallot in olive oil with bacon lardons and a few chopped cherry toms then add in some chicken stock and cream (or cream cheese) stir in your riced cauli and basil and cook for a couple of minutes until the cauli is cooked.

Home made burgers: 500g 20% fat beef mince, 50g jarred mayo. Season. Mix. Form into 4 burgers. Yum. Serve with fried shallot, mushroom and green pepper in smoked paprika, chilli and garlic.

Pork belly or duck legs. Roasted in the oven over cubes of celeriac or swede.

Celeriac is a good for dauphinoise, mashed cauliflower, mashed swede.

[ThumbWitchesAbroad]

No worries, Sayra - I remembered from a previous BC! :)

[Onlyaprawn]

Please could I join you all? Sorry I don't know how to paste the list (on phone) so please could someone add me? Thanks

[StuntNun]

Keto breath only occurs when your carbs are very low Disco so it might go when you get into Bootcamp Light in week 3.

Hefzi I believe Rose Elliot has a very good low carb vegetarian cookbook that might be helpful.

[hefzi]

Aha, thank you, StuntNun! (Also, thanks to the links for your programme- I can't do anything until nearer payday, but I will definitely be signing up )