New Year, New Start Week 2: This WoE works!

[prettybird]

Welcome to Week 2 - the one where many of us (especially the newbies) will see the biggest drops. For those that don't, the drops will come. We will have seen other benefits too: brighter eyes, smaller waist (with the reduction of dangerous visceral fat from around our organs) - and all without feeling hungry Week 2 is also when I find that my pschological urge to snack reduces.

Remember that you still need to adhere to the Rules. This is not a forgiving Way of Eating and if you cheat, you will set back the process of getting your body to adapt to fat burning. Only one more week of being ultra strict - it is only one more week If you're thinking of cheating, come on here and we will talk you down. It really helps if you are prepared and have low carb snacks with you, or drink some water when you think you are hungry.

Keep drinking the required water ( StuntNun has explained why this is important). Avoid nuts and seeds (unless you are veggie), all fruit (you can look forward to the odd treat of berries from next week) - and no alcohol or artificial sweetender for another week.

The Spreadsheet of Fabulousness is here to remind you to keep to the straight and narrow with the Rules and with resources to advise you. You can weigh-in if you choose to, but it is not compulsory. Over the weeks, your weight loss will start to average 1-2lb a week, sometimes more sometimes less .

The Week 1 Spillover thread is here.

Starbucks Almond Milk
I'm a lurker here and long-time low carber. Do check the almond milk in Starbucks as almond milk on their website contains added sugar. They definitely use sweetened soya milk in the UK. I wrote to complain as anyone can add sugar to their drink, but I can't take it away. Why put it in a 'healthy' drink?
Cafe Nero soya latte is unsweetened.

Morning - on way to airport for my work trip. Have 3x packs of M&S rollitos, babybels, a packet of leerdamer slices and olives . Although realise I forgot my peperamis

In better news, apparently there is a Lidl near the office I will be based at, so I will investigate.

I should clarify that is to help me get through the next 4 days, not all for today

pretty it was as I are the carrots and thought how sweet they tasted that it occurred to me they probably weren't Bootcamp compatible. Fortunately, I have a whole week in which to atone for my sins as hopefully still see a loss next Monday.

’World have a safe trip. Hopefully Lidl will have what you need to keep to plan.

Morning Bootcampers,
I have been trying to keep up with all the posts as I find them so useful, but work is crazy at the moment.
Weighed this morning - stayed the same. Pretty pleased with that (horrendous period )
On the subject of Almond milk - I love it warmed with a cacao nib in the evening - feels very comforting at this time of year.
B:- 2 boiled eggs mashed with butter
L: tuna /avocado/ mayo
D: celeriac and Savoy cabbage mash plus some kind of fish....
KOKO Ladies - you're doing amazingly!!

Morning - just weighed in a day late- 4lbs down .
Very happy with that trying not to dwell on the fact it was all Christmas weight gain

Have a good day everyone

Morning. Was a real effort not to stop for a hot chocolate on my morning commute today. Probably related to imminent period. But argh.

Posted on another thread by OliviaD68. I thought I’d share as I found it very interesting and kinda underpins what Bootcamp is about. Fingers crossed I don’t cop for the Big Stick for posting.

*Carbs are inflammatory so you will notice a drop in tummy bulge initially. When you do begin to lose weight it will be water weight as the inflammation subsides. So not great quality weight loss in the sense it's not much fat loss in the early days. Sorry to tell you this. It's how just we work ...

There's no magic behind weight loss and weight control. It really is pretty simple. Here are a few key principles.

1. The body ONLY fuels itself off of glucose or fat. There is no other option.

1. As such Proteins are not a fuel. They are used primarily for amino acids - ie cell structure and cell regeneration. However if you eat 'too much' protein gets converted to glucose. It's an 'expensive' process but the body will do it if you gorge on proteins.

Proteins do spike insulin but not nearly as much as carbs.

1. Carbs get converted to glucose which spikes insulin and blocks glucagon- our fat burning hormone friend. Don't get me wrong. Insulin is necessary for life. But too much is really bad news. Leads to a whole bunch of health problems including serious metabolic diseases like cancer and Alzheimer's and D T2.

1. Fats don't spike insulin. There are four kinds. Trans fats like margarine are poisonous- literally. Avoid completely anything 'hydrogenated ', The DASH 'diet' recommends margarine. Whoever has come up with this diet must have another agenda ...

Polyunsaturated are high in Omega 6. We eat too much of that. Veg oils like soybean and sunflower and corn are the main culprit. Avoid.

Monounsaturated are great. Olive oil and avocado oil are terrific. Omega 3 ... mainly.

The best for health ... but only in the context of a LCHF paradigm... are saturated fats. Animal. Plant. Doesn't matter. Your belly fat is saturated animal fat just so you know. Cholesterol markers tend to improve much more on a high sat fat diet vs other fats by which I mean HDL up, Trig down and if can measure it bad LDLs down.

So ... no matter what you do you will always lie somewhere on a LCHF to HCLF spectrum. No matter whether you call your diet DASH, south beach, med, Cambridge, Atkins. It's all unhelpful noise and marketing BS. Your body interprets food only one way.

A simple 'formula' I use:

• Net carbs less than 25g per day

• protein less than 50g per day unless you're an athlete. I eat more but I train a lot.

• cap net calories to about 1500 / 1600 kcal per day. No need to obsess here - your hunger should vanish and any fuel you need will come from belly fat. I'm never going to say calories are irrelevant. If you eat too many fat calories then your body will fuel off of dietary fat vs body fat ... But I will ALWAYS say that not all calories are created equally.

• gotta eat lots of veg for micronutrients. Vitamins and minerals ... but watch the carbs.

I would NOT start IF until you are well on your way in ketosis - ie fat burning as a main fuel. IF is great - I do 16:8 every day w only two meals. But if you are not burning fat you'll get hungry and probably cheat w carbs. So I would stick to 3 meals - absolutely no snacking bc it will spike insulin every time - until all hunger pangs disappear.

Then absolutely do IF. It is great for health - more good hormonal benefits like HGH and testosterone creation.

Happy to elucidate further if needed. I used to be so confused with all these silly 'diets'. Now that I've learned what food does to my body I ignore all that and have learned to do what works for me based on my understanding of biochemistry which is basic but sufficient to manage my nutritional needs.*

Thanks Twoo - does anyone known if rapeseed oil is one of the better ones? Completed my first day of bootcamp and 0.6kg off. I know it's not "real" weight loss but it's so motivating first off

Thank you for the welcome back, pretty.

I've been off plan but mindful - I mostly eat low carb as it really suits me.

Hello folks, wow the first week went fast! This is the first time I've managed to post! Didn't have time to weigh yesterday so I've done my first weigh in this morning - 6lb loss!! Woohoo!! Am definitely feeling my jeans are a little looser and the fat roll looked a bit smaller in the mirror at pilates yesterday...

Fab to see lots of great losses this week and everyone KOKOing!

I am feeling a bit proud of myself because it was a challenging first week and I managed to survive a takeaway night (ate the curry, avoided the rice/naan), a DC birthday night out and a children's party all without any alcohol which is a record for me! I even baked and iced a cake and cupcakes without so much as licking a finger!

I'm loving the food generally - any WOE that says "butter is unlimited" is pretty much my idea of heaven .

Focus this week though is to drink more water (I did well yesterday with a huge jug on my desk so that is obviously what I need to do!) and to cut out milk in my afternoon rooibos tea! I'm also trying to hula hoop daily to build up a little fitness as I get out of breath in seconds currently - not good!
B - creamy yoghurt (need to get Total, checked mine and its 5g per 100 carbs which seems high?)
L - not sure, either mushroom omelette or tuna mayo salad
D - veal chops with buttered veg and celeriac wedges

GrandOldDukeOfPorkiness when I crave a hot chocolate I make one with cocoa powder, Splenda, hot water and cream. Is lovely! 😀

Something that has helped me a lot with drinking more water this time is using a Sodastream to make my own fizzy water, makes water much more fun! And hopefully the bubbles don't do anything bad?

Tripping 5g carbs for yogurt is pretty typical. If you make your own yogurt then you can culture it for longer to lower the carb content but then it will become more sour as well.

Mimosa rapeseed oil is fine from a low carb point of view. There is a growing point of view that rapeseed oil is inflammatory if you have too much because it upsets the omega-3 to omega-6 ratio. I personally don't use it at home but I don't worry too much about what oil is used when I'm eating out or buying ready-made foods.

Grand I sometimes make hot chocolate from a teaspoon of cocoa powder and whole milk. Once your tastebuds have adapted to eating low carb then the sugar in the milk makes it sweet enough.

Twoo I don't quite agree with everything in that explanation by OliviaD68:

1. Carbs aren't inflammatory.
2. The initial "drop in tummy bulge" is often due to reducing water retention.
3. There is fat loss in the early days! If you lose 6 lb in the first week after going low carb then that will be approximately 1 lb of glycogen, 3-4 lb of water and 1-2 lb of fat. I hear the first week's loss being written of as "it's just water" all the time but you won't regain that water and glycogen weight unless you start eating carbs again.
4. Eating too much protein doesn't seem to cause the excess to be converted to glucose. However because protein is insulinogenic then too much can cause blood sugar issues in people with diabetes. Also too much dairy protein can stall weight loss and increase hunger in some individuals.
5. 50g of protein per day is too low. The average minimum requirement is 75g. If you're exercising/training then you may need even more.
6. No need to consciously limit calories. When I was losing weight I was still eating 2,000 calories on some days although my average intake was lower.

Woohoo! Snow day!

Lots of snow sayyra?

Pound off for me which I’m happy with as I started on 1 January so had my whoosh that week. 1 stone to my goal, I think anyway!

SayraaT. I have snow envy. Just gloomy here. Where abouts are you?

OK Stunt, thank you for clarifying.

I'm in south Lanarkshire. I made it almost to work but turned back. My boss is having a snow day too.

Roads were quite slippery.

I bet the landscape is stunning under a white blanket of snow Sayraa

Thanks prettybird
My Parmesan omelette had a massive 70g of spinach inside!
We have a weekly organic veg box so I am often at the mercy of whatever the farm puts in it. I'll make sure I have easy to reach greens though.
I'm still exhausted, not sure if it's a bug or my body adjusting.
NSV: avoided all treats on my daughter's birthday!
KOKO!!

I mean today's omelette, I followed your advice and feel much better for it.

Blimey, is more snow forecast sayyra? We've none at the moment, but my city is in a cosy little valley so we don't get much really but the surrounding countryside does.

I was a bit rap this week but still lost a lb and a half. the meals are fine and no carbs as in bread etc fine but I can't stop eating chocolate this week.