Welcome to the Bootcamp Maintenance thread!

[BIWI]

As several people look like they're reaching or soon reaching their target, I thought it would be a good idea to start a maintenance thread.

I know lots of people are worried about how they're going to maintain, so having a support thread for ideas and suggestions sounds like it's going to be important!

I seem to be maintaining despite trying desperately to shift a few more lbs

That's interesting grumpy

I think the no snacking is an important one, as that's where a lot of carbs/rubbish creeps in. I got used to not having snacks on bootcamp and have stuck with that since.

Having said that I had kfc for lunch! 3 pieces of chicken, no chips, so not too bad.

Hi all, I've been away from this thread for a few days as I've had a generally rubbish week. Not fallen headlong into carbs but just too much snacking, not enough pressure planned meals, and a few binge sessions with whole packets of poppadoms... Not proud of that!

I'm wavering weight wise between a quarter of a pound and 1.5lbs off my original target of 10.10, then was planning to lose a couple more as a buffer. But I seem to have mentally stalled a bit. Maybe because I am so close and therefore happy with how I look now (well, okay with it anyway).

I plan to refocus now for next two weeks then get onto maintenance.

Good to hear others experiences to know it's possible, seems there is success to be found in a version of the 80:20 rule, whether that's done over days like 5:2 or over meals in the day. Good food for thought.

Today's meals:
B:chia porridge recipe off other thread when double cream and almonds
L: leftover cauliflower cheese
D: paneer Makhani and cauliflower rice - my favourite, can't wait

Tricky weekend ahead with a trip to Pizza Express but will go for salad, then big family meal but as I am hosting I can control it, plus it's a curry night so lots of low carb options (if I steer clear of the poppadoms)

Good luck avoiding the poppadoms Furry!

Thanks Starsky will allow myself one, and that's it. The key for me is to not open then while I am preparing other food otherwise they just disappear like big bags of crisps used to!

I've decided to go back to maintenance as that's what I've ended up doing anyway as a consequence of DH thrusting carbs under my nose on a regular basis. So I've stopped weighing myself and I'll try to stick to Bootcamp rules as far as possible and not fret when DH puts dried apricots in meals or buys me chippy chips.

That sounds like a very sensible approach Stunt, be good to hear how you get on.

I only just saw this thread. Thanks for this. I want to stay the same as my goal in December then start seriously again in Jan.

Will be good to have you on here Sing. I for one am keen to see how others manage maintenance so I can take tips from them!

I think the key to maintenance is wine. In that I'm trying to lose, I'm sticking to the plan, but can't seem to give up my evening glass or two of wine. And I'm not losing hence maintaining. And therefore wine is the key!

Brassica wine is really calorific and stops fat-burning until you've processed the alcohol. It's also non-satiating so the calories don't fill you up. Can you set a limit on your wine consumption? For example no more than five glasses per week; or no more than two evenings per week? It's well worth measuring out your wine as well, or at least measuring the size of your wine glass, as "a glass or two" could easily be 300 calories.

Well that's my maintenance plan sorted then Brassica! Just a shame I don't like wine that much. I wonder if chocolate oranges can fill that gap...?!

I think we could roll with the wine and chocolate

(Too soon)
Orange diet furry

You are too right stunt. It's a "problem" in that it's always been my daily treat. I can leave chocolate and most other things. I feel I deserve wine at the end of the day. I started reading the Jason Vale book with a view to having several nights off a week. Haven't managed it yet

Ok, so I'm starting to formalise some rules for my maintenance, I'm basing it on PHC healthy eating guidelines (not NHS guidance yet, but I really think they should be!), here is the link if anyone wants to read:
phcuk.org/healthy-eating-guidelines-weight-loss-advice-for-the-uk/

It based on eating 'real' food and avoiding processed and high carb food, so fits in with what we've been doing on low carb. It suggested keeping to foods that are 25g carbs per 100g or less. So that allows pretty much all veg and fruit, plus rice and beans, but rules out pasta, bread, sugar, cakes etc.

So I'm going to continue to avoid, bread, pasta and sweet things apart from very special occasions, will continue to base my meals around lots of low carb veg and fat and some protein, but allow myself higher carb veg, potatoes, carrots etc and fruit on some days.

Will keep weighing regularly and monitor how it affects my weight and make changes as necessary.

Also going to keep doing 16:8 as find that works for me and therefore will aim to eat lunch and dinner and no snacks unless I'm actually hungry!

That looks like a good plan starsky. I like the idea of reintroducing pulses and rice. I really haven't missed bread. Ok except pizza, naan and emergency sandwiches.

I get freaked out about LCHF maintenance because it's sooooo binary. You are doing it or not. My previous approach of low fat or VLCD/juicing (which didn't work in many ways) was more forgiving in that one day's excess could be managed by seriously curtailing the intake on the days after.

1lb off yesterday finally after rowing 5k! Would love to reach xmas at 10.4. Would love it even more to come out of xmas at 10.4

The thing is I know I won't overeat on rice or kidney beans, so feel ok eating small amounts of those, but know that eating bread or pasta could easily lead to carb overload, so it feels safer to keep avoiding them!

Yes, what is it about white bread that once you start you just cannot stop?!

My maintenance plan is very much the same as yours Starsky and funnily enough kidney beans are first on my list. Are you going to increase your carbs every day at the start or just choose a fee days to have more?

Thanks too Starsky for that link to the PHC guidelines. So good to see how we are already eating like that and a good back up for any negative comments. I know there's loads of good research out there on lchf but that's a really simple and accessible way of presenting it.

I would be wary about reintroducing beans and pulses in any significant quantity (unless you're a vegetarian) as there is emerging evidence that they can damage the gut lining and block nutrient absorption. Some of the problems associated with eating legumes can be off-set by soaking and/or sprouting them. paleoflourish.com/paleo-why-legumes-are-bad While I don't think most people need to avoid legumes entirely, I think they should be regarded in the same light as polyunsaturated fats: harmful when consumed in high amounts.

That's interesting Stunt I didn't know any of that about legumes. I was planning on reintroducing in moderation anyway, maybe a couple of times a week. I am a vegetarian though, so for me it's about protein and also just to increase my variety. It also means I can rely slightly less on dairy for all my protein needs.

In the past I would have happily eaten a whole bowl of dhal, whereas now I would consider lentils or pulses one ingredients or part of a small side dish, so I am not too worried about the effects. For example, am looking forward to a big veg chilli with maybe a couple of tablespoons of kidney beans or black beans in it.

And while I am not dismissing the research, I am wary of making any natural food group the enemy. I shall give that honour to the carbiest of carbs!

Thanks interesting stunt