Week 5 - Low Carb Bootcamp - The Big Stick is Back!

[BIWI]

Morning all!

Many thanks to @prettybird and @BerylStreep for running this Bootcamp so well, so far. It's been a bit weird watching from the sidelines

However, I'm back. Back in the UK, back at work and back on the wagon.

Here's the Spreadsheet of Fabulousness for this week

I've noticed that there's quite a bit of 'slippage' going on over the last week or so. I know that we're able to move on to Bootcamp Light now, but be very, very careful that this doesn't lead to too many carbs. And remember to keep the water and the fat up.

Good luck this week

YoLo you are absolutely right of course I am already setting myself up with excuses... book group is at someone’s house and the plan tonight is for vegetable lasagne and garlic bread. I think I’ll try and eat something beforehand to minimise hunger. I’ve also just messaged her to see if I can have red wine instead of the usual prosecco. Looked on a carb counter last night and prosecco has 5 times the amount of carbs as red wine!!!

BIWI ages ago I had acupuncture and she suggested cutting out all coffee to deal with my 3am wakings

I thought I was fine with coffee as had no problem going to sleep but it made a huge difference

Worth a try if you haven’t already?

ilovecherries I love reading your posts, so inspirational.

Beryl bummer about the ski trip, I hope you manage to sort it and get some time on the slopes.

Gail cream cheese pancakes are pretty good, or ones made with almond flour.

Any tips on LCHF induced constipation? I'm already eating a FLGV, lots of fat and salt!

BadlyParkedRangeRover I take a magnesium supplement every day, that has definitely helped!
I also have a few sugar free polos in the afternoon at work. About 8 of them eaten close together would definitely sort you out! I have to ration them to no more than 4 a day now.

BadlyParkedRangeRover - I've read that magnesium tablets and celeriac can have a de-constipating effect. They don't on me, but they might on you.

The other suggestion is psyllium husks - either as tablets or sprinkled on yoghurt. Again, not tried it myself.

Badly a whole head of celeriac as chips normally does it for me

Can I join you please? Been reading these threads on and off for a couple of months trying to motivate myself!
I started low carbing in September as a diet plan for a bootcamp I do. I lost 20lb in 3 months then December came fell off the wagon! + 4 pounds and I told myself I would start in January but there was a box of wine in the fridge and I just couldn't stop eating cake...
I've just started this week thought I was being strict but had bananas, pasta, bread what is wrong with me?
I'm going to trawl through the recipes thread to meal plan in a bit!
I sometimes have a protein shake for breakfast it's pure whey unflavoured low carb with spinach, berries and almond milk/water would this be allowed?

Hi all, just checking in. I've been lurking and sticking to lchf and have lost 4lbs in 2 weeks! This second week is definitely easier. I have no more holes on my belt and it's too loose now. Wish I'd measured on day 1 but did them last week. Going to do them again in 2 weeks. I had a craving for cheese and crackers last night (more so the crackers, I do miss crunchy things) but it passed.

Thanks for the motivation! :)

Thanks!
I've had some milk of magnesia (which randomly is also a good primer for oily skin!) I don't really like celeriac but will try it if I have to!

VenusStarr - what you can do as a proxy for your "original" waist measurement is take your original belt hole and what you're now at and measure the difference. Add that to your current measurement and voila, your old measurement.

Venus and any other belt-wearers you need a belt hole punch to save on buying new belts!

For the moment, I have a plaited belt. Means I can do it up to whatever size I want - until the "tail" gets too long

by which time, my old belts should fit again

Managed to weigh in this morning, drive for the first time since hurting my hand and I’m 3.5lbs down from the last time I weighed in, so that’s 4.5lbs this boot camp. Very pleased. I’ve hit one of my mini goals to, so into the next one which is 140lbs which will be 2 stone lost low carbing.

Well done for all the victories, scale and non - I love hearing them all.

Morning all
I'm trying to keep motivated by reading everyone's stories but I'm struggling today.
I didn't have a great night with the baby she woke several times with bad cough so I'm quite tired and anxious today. Im trying to drink plenty of water as I've got a pounding headache and I could quite easily eat every carb in sight !! I'm sat at soft play with my toddler and looking at their menu..it's all beige food apart from a cheese and ham salad!! So think I will have to have that!!xx

Hayser - probably not an option while you are at soft play, but sometimes a HFLC headache can be helped by a mug of bouillon/Bovril/Oxo.

Welcome Fondantfancypant I'm sure you'll manage to get into the Zone with all the support here. Re your breakfast: we tend not to encourage processed foods - and a protein shake would (I think) cone into that category - this is about eating "real" food. Although I have seen the odd bit of (low carb) protein powder used in recipes. The berries definitely aren't allowed in the first 2 weeks, but afterwards would be ok in moderation.

Oh hayser sleep deprivation is a bugger. I always want to eat when I'm tired. Can you have a coffee to see you through?

I had the salad but told them to leave off the croutons and salad dressing g and I bought soon mayonaise sachets insYeadon. I feel bit better now! I will try some bovril later when at home.
It's going to take a few days to get used to not stuffing a cake or chocolate bar in when Im tired !!

Welcome hayser and well done for navigating the soft play menu!!

Well that was a interesting morning! After a debate with a colleague about whether low carb and therefore low insulin diets can cause insulin resistance as the body loses its carb adaption, I've spent a bit of time reading and phew they're wrong!

I thought I'd post this as it's one of the criticisms (misconceptions) of LCHF and can be worrying to read! Especially if you're doing this for pre- diabetes/ diabetes.

Long term fat adaption means that sudden carb refeeds give you a higher blood glucose than a carb adapted person as you reduce (downregulate) glucose transporters. This allows glucose to be preferentially used by the bits of the brain that need it. If you suddenly start eating carbs it takes a bit of time (days) for glucose metabolism to be upregulated again giving short term insulin resistance, which returns to normal.

Pass the butter!

It does feel unhealthy to be eatinformed such a fat heavy diet,it's been so ingrained into us that fat is really bad for you

Hello all, haven't really been updating the thread, but still KOKO.

I have had a word with myself about portion size, because I think I'm putting too much on my plate.

And although I have been very good as regards "proper" cheating (I haven't caved in to sugar/cake/biscuit craving at all), there are a few habits I need to curb - that little spoonful of not-very-low carb coleslaw, that small squirt of ketchup - which all serve to nudge up the carb count if I'm not careful.

BUT despite this, my jeans belt has been tightened a notch, my new work trousers are now too big, and I am definitely feeling trimmer. I have to don a swimsuit next Wednesday, and I don't feel quite so bad about it now.

Refusing to weigh myself mid-week, though!

Yesterday I ate:
B - two boiled eggs with pre-cooked crispy bacon for dipping
L - mushroom soup, cold roast chicken, olives
D - salad topped with grilled halloumi
S - bullet proof coffee

And today:
B - two slices of flax-seed bread, buttered, topped with crushed raspberries and a dollop of greek yogurt
L - smoked mackerel and salad
D - will be chicken thigh stuffed with boursin, wrapped in parma ham, with veggies

I need a big whallop from the stick for my behaviour on Tuesday evening - I blame sleep deprivation which somehow manifested in some horrible behaviour.

Yesterday was much better though, and today too:

Yesterday:
B - berries, greek yog, flax, coffee with cream
L - fried halloumi, grilled aubergine, salad with oily dressing
D - home made pork and beef meatballs with tomato sauce and courgetti / strawberries and cream

Today:
B - berries, greek yog, flax, coffee with cream
L - fried halloumi, grilled aubergine, salad with oily dressing
D - will be omelette, broccoli and salad

...whether low carb and therefore low insulin diets can cause insulin resistance as the body loses its carb adaption...

Long term fat adaption means that sudden carb refeeds give you a higher blood glucose than a carb adapted person as you reduce (downregulate) glucose transporters. This allows glucose to be preferentially used by the bits of the brain that need it. If you suddenly start eating carbs it takes a bit of time (days) for glucose metabolism to be upregulated again giving short term insulin resistance, which returns to normal.

Just to add a bit more detail BadlyParkedRangeRover the different cell types of the body have different energy requirements:

Muscle cells can use glucose, ketones, or free fatty acids.
Brain cells can only use glucose or ketones (because free fatty acids are too big to cross the blood-brain barrier although to complicate things, some omega-3 fatty acids can enter the brain.)
Red blood cells can only use glucose.

The absolute minimum amount of glucose your body requires is about 30 grams per day. When you eat less glucose than your body requires your liver manufactures the rest BUT this is an inefficient process so it will only produce as much as needed. Because there is an absolute requirement for glucose your liver can manufacture it out of all sorts of bits and bobs such as lactate (produced in muscles during exercise) and the glycerol backbone of free fatty acids.

When you are adapted to eating low carb, your muscles become extremely insulin resistant. This is to ensure that the vital glucose in your body is only used by the cells that really need it, such as your red blood cells and the brain. However this doesn't mean that you are insulin resistant in a pre-diabetes sense, in that your pancreas will release too much insulin in response to glucose in the diet. What it does mean is that if you take an oral glucose tolerance test (where you drink a load of Lucozade then have your blood glucose tested) then you will appear insulin resistant. That's because when loads of glucose suddenly enters the blood, your muscles cells can't take it up and so your blood glucose rises. It only takes a few days of eating a "normal" carb level for your muscles to lose their insulin resistance. So if you need to have an oral glucose tolerance test then you can add more carbs in to your diet for three days beforehand so the test will give an accurate result.

Hayser - totally agree, I do believe the science behind this WOE but psychologically it feels very wrong to eat so much fat, I find this the hardest part of it. Not only do I imagine my arteries clogging up but my palate resists it too, I cannot bring myself to eat butter on green veg under any circumstances for example.

Anyway, an NSV. Put on a pair of jeans this morning that were last worn 2 or 3 years ago and put away as too tight. Had to put them away again as massively too big now, they would have fallen down. Actually I should put them in the charity shop pile.