January 2019 Low Carb Bootcamp - Week 1

[BIWI]

Well happy new year!

Here's a sparkling, brand new, Spreadsheet of Fabulousness for us all to get this new Bootcamp off to a good start.

Remember, you don't have to be on the spreadsheet if you don't want to - and if you don't want to declare your actual weight, you can index it - which means that your starting 'weight' is 100. Then for every pound you lose, you take off one. So if you lose 4lbs in week 1, then your 'weight' starting for week 2 will be 96.

There are over 170 people signed up, so the thread will move very quickly - but please, please, please read all the posts. Don't just jump on and post your own stuff without reading what other people have posted. That's especially the case if you're posting with a question - read the thread to make sure it hasn't already been asked.

Have a good look at the spreadsheet and all the tabs at the bottom, as there's a huge amount of information there - not just the rules, but also the list of vegetable carb counts, and some really interesting reading/videos too.

I hope everything there is clear, but if not - just shout.

Looking forward to getting going!

@WhatThreeWords I just brew some black coffee, let it cool, then put it in a shaker cup (about 100-150 ml) add ice and top up with U/S almond milk (200ml ish) then shake till frothy. Put in glass and top with U/S squirty cream.

I buy my almond milk from Aldi (in Aus) and it is unsweetened but has vanilla added which is lovely because it gives the illusion of sweetness.

@WhatThreeWords

I didn't hear that debate but i know its been in the news as there was a study about fibre and how only about 10% of people on the planet eat enough of it. The article then used this as an excuse to dump on law carb diets (cos its cool or something to raise controversy about the latest 'fad') but as i told my mum (who is deeeeep in low fat world) it clearly states that a) basically NO-ONE eats enough fibre. b) the study is observational so is meaningless and can hardly draw any conclusions about causation only a hypothesis WHICH THEN NEEDS A CLINICAL TRIAL TO TEST.

Also the media's idea about low carb is basically Atkins which does not allow veg in the first two weeks i believe, and is assumed to be nothing accept steak, fried eggs and bacon which simply isn't the case with most low carb diets.

If you look at a lot of the new diets they are actually low carb in disguise because they don't want to be associated with Atkins and the low carb legacy but they do want to WORK!

Keto, primal, South beach, all based on reducing carbs but won't say it out loud because 'eliminating a whole food group is not healthy' despite the fact im eating plenty of carbs thank you, and also HUMANS DON'T NEED THEM.

Sorry Sorry, my family has been on at me about how unhealthy and stupid i'm being and im too tired of the conversation to bother with explaining yet a-fucking-gain so im ranting here.

I was watching something the other day which presented an interesting idea which is that some diabetes experts in the low carb world are beginning to think of alzheimers as Bold: type 3 diabetes.

For those of you who need even more motivation to stay on plan, its really worth looking into metabolic syndrome and the argument that, Obesity, Diabetes and Dementia (and some extent cancer) are all actually symptoms of the the same health condition all related to insulin and therefore carbs.

Good morning. I have scraps of leftover salmon and kale and was considering that for breakfast but not sure I can face it!

How about chopping it all up finely and adding to an omelette with some cheese?

Is there a view on taking psyllium husks to maintain fibre intake? I listened to an interesting debate on the Radio 4 Food Programme about Low Carb Diets and the lack of fibre was brought up as an issue

I share your pain @Iamnotacerealkiller! That study really angered - or rather, the way that study was reported really angered me.

However, it's worth pointing out this is why one of the rules of Bootcamp is that you get your carbs MAINLY from vegetables and salad (and after the first two weeks, some fruit). It's important not just because of the nutrients that you get but also because of the fibre.

(Incidentally, Atkins did allow, indeed encourage, veg/salad in the first two weeks of induction - it's a common myth that the Atkins diet is all eggs, bacon and steak)

@Iamnotacerealkiller - yes, Alzheimers' has been called Type 3 for some time now.

A high carb diet is increasingly associated with all manner of illnesses, as well as more minor conditions (many of which Bootcampers have reported over the last 6 years). But the 'big' issues that a high carb diet is associated with are:

• hypertension
• obesity
• diabetes
• cancer
• Alzheimer's

Lowering your carb intake significantly seems (from what people have reported here as well as on other low carb site) to help:

• PCOS
• PMS
• IBS

Better skin, more energy, more balanced moods, less/no period pain are also all things that people have experienced

For the sake of balance, I note that Dr Michael Moseley is also making similar claims for his very low calorie diet - the Blood Sugar Diet, and its latest manifestation the Fast800. But interestingly, if you read what he's advocating, as well as calorie cutting, he also advocates a low(er) carbohydrate diet.

Re non-dairy milks, thought it might be helpful to give you some carb counts.

Based on Plenish (which uses the fewest possible ingredients)

Organic Almond = 0.4g carbs per 100ml
Organic Cashew = 1.1g carbs per 100ml
Organic Coconut = 11.2g carbs per 100ml according to Sainsbury's website, but 7.9g according to their own website ()

Alpro:

Soy milk = 2.5g per 100ml (fresh - 3.0g if you buy UHT)
Coconut milk = 2.7g per 100ml (fresh)
Rice milk = 9.5g per 100ml(UHT)
Oat milk = 6.8g per 100m (UHT)

Compare this with dairy milk:

Sainsbury's organic whole milk = 4.5g per 100ml
Sainsbury's organic semi-skimmed = 4.6g per 100ml
Sainsbury's organic skimmed = 5.0g per 100ml

So almond milk definitely looks to be your best bet to make a latte from!

The other moral of this story - don't assume that plant-based milks are better than dairy milk from the point of view of their carb count

Yesterday was a bit crap. We went out after breakfast (2 rashers of streaky bacon and fried eggs and green peppers, mushrooms and shallots and green chillis) and I packed broccoli and stilton soup and a tub of olives, manchego and salami. But I was still really hungry. Ended up eating the cheese out of a sandwich, some corned beef, cucumber and a cheap sausage. In the evening had moules in wine and cream and a side of broccoli.

Today we have just decided to go swimming and to soft play so there wont be anything for me to eat there and I don't really know what I can pack that will be satisfying. I don't have time to make much so probably some boiled eggs and ham.

Interesting biwi, I had a terribly heavy period in Dec when I upped the carbs. Just had Jan' s and it wasn't as painful and lighter.

B: mashed eggs and butter
L: will be some sort of salad with goats cheese
D: left over Bolognese and cauli mash
E: gym

MrsK have you got any cucumber and celery you could cut up to take, and a lump of cheese as well? (If you have got a little cooler, you could also turn the eggs into egg mayo--unless it's not long enough to need chilling) And a salad with oily dressing?

Tootswell done! I hope you have a safe journey home, and that the scales reflect your dedication and planning tomorrow

Today is only starting at 11 in this house - but will then be stuck at the desk until around 8. So - breakfast is going to be more substantial, as last time I needed to do this, I basically failed to eat enough...
B. "Rolex" Portobello fajitas (made with very thin fried egg "pancakes" - "Rolex" in East Africa - instead of tortillas) and an oily salad
D. Freezer potluck - there's only BC friendly meals in there - plus some frozen veg

I'm finding drinking as much as I need a struggle - I think it's because it's cold so even room temperature water makes me chilly!

Yesterday afternoon I got hit by a HUGE headache and nausea. I couldn't face dinner at all, so I watched some TV to try to take my mind off it until I was tired enough to sleep. This morning I feel better, still a bit delicate (like the shadow of a headache is still there, iyswim), but ate some breakfast - eggs, cheese, onions (I know these are higher in carbs but I figured after not eating enough yesterday..), kale and courgette.

The courgette tasted far, far too sweet. I have never experienced that before! Tastebuds must be changing.

I hope this carb flu thing goes asap; I don't have the time in the week to feel rubbish!

Interestingly, just before Christmas I followed the 2 week Diet Doctor menus, but didn't get carb flu. I lost a bit of weight then (put it straight back on again over Christmas, natch) but I think I was still eating fruit. Bootcamp is much stricter.

I'm feeling stronger at resisting the sweet stuff - no gin last night and was not bothered when DH and DD tucked into the chocolate biscuits last night - but at this point I get so impatient about results. I feel fatter if anything. I know from experience it takes three weeks to notice any results so I shouldn't be surprised. My skin also looks particularly haggard today but that could be because I'm looking at myself in bright sunlight for a change

Yesterday was ok, except I had some coleslaw at Nando's at lunch and then realised it's quite carby. The chicken is low carb though, and i made up for ot at dinner by just having cheese, ham and some cucumber.

The plan today is
B- creamy coffee, scrambled eggs with a couple of cherry tomatoes
L- salad with goats cheese
D- I have a ginger and coconut pork shoulder in the slow cooker and will fry some cabbage to have with it. Does it go well with rice for the kids? Looking forward to trying it!
I have also thought that my periods are heavier when I eat carbs, but I always thought it was because my weight increased. On a related topic, I saw that the NHS have changed their guidelines about the pill and it can now be taken without a break and prescribed for longer without check-ups. I haven't been on the pill for years because I got fed up with having to see a nurse every 3-6 months, but am really tempted now especially if I can avoid periods altogether. I'm worried that it would affect my appetite and skin while I'm low carb though. Anyone started the pill while low carb and had any side effects?

Happy Sunday guys :)

Stressful start to the day with getting kids out to athletics, ds (15) never ready on time and dd (12) trying to cry off again. Dh is a club coach...
But theyve just left so creamy coffee and butter dipped Luther for me!

B fried chorizo,mushrooms,kale & fried egg, creamy coffee
L ? Scrambled egg with cheese crisp sprinkles maybe
D roast chicken & veg, kale & celeriac maybe, lashings of hm mayo.
I usually love a glass of wine with my roast dinner but will not do it!!

On non-dairy milks, only almond, soya and coconut come in unsweetened versions which are very low carb. I also avoid organic non-dairy milks because they don't contain calcium or vitamin D.

I just tried pate on celery for the first time not a fan at all. I'm going to try cucumber next. Does anyone have any other suggestions before I start eating pate out of the tub with a spoon.

Brunch - pancetta, creamy scrambled eggs, wild mushrooms fried in butter
Snack - avocado
Dinner - confit duck leg with creamed spinach and celeriac mash

DH thought it was Christmas getting such a lovely breakfast! I got a bit of toast envy, it smelt lovely, but once I started eating my pancetta and eggs I realised that I didn't want or need any toast.

I have fallen out with my scales today. Been losing slowly but steadily then this morning my scales say I am heavier than I was at the start. I KNOW this is not true, I've tightened the belt on my trousers to the next notch, and my clothes are a little loser. Hurummph! will have to see what the scales say tomorrow. I think they don't like being moved around or tipped up, but I don't have one place for them to sit.. It's not deterring me though. If I keep going for 10 weeks even my dodgy scales will have to catch up with me eventually.

@MrsKoala - doesn't sound like a rubbish day to me! You ate low carb stuff after all. I agree with @Hefzi why not take some cheese with you?

@Hefzi, why not try drinking boiled water instead? Perhaps with a slice of lemon or lime in it? It's actually quite soothing and surprisingly enjoyable.

@KiteMarked - only one more week to go and then you can reintroduce some fruit. For now, if it's really carb flu as oppose to anything else, follow the advice I've given before - you need salt particularly, but also look for foods that will give you magnesium and potassium - so salmon, avocado, spinach and full fat natural yoghurt

@UnexpectedItemInShaggingArea. Well done on resisting the sweet stuff as well as the gin! I had a hard time last night, and if DH had given in then I would have jumped on mine! But the bastard has much greater will power than I do

Hopefully the scales will be kind to you tomorrow and you won't have to wait till three weeks is up. But please don't despair and bail out if they aren't! This is a marathon not a sprint.

@LostaraYil

I would think that would go well with rice, but does depend how liquid the sauce is.

@AandL a bit early for butter-dipped Luther, isn't it? Although I supposed if you're home alone ...

And definitely avoid the wine! Only another week to go and then you can have a drink!

It's the end of two weeks alcohol-free for me, and it's been mainly not too bad. Going out for a meal and not ordering wine is difficult and the 'witching hour' between the end of the working day and the start of the evening is when I mostly think about having a drink. But once past those, it's fine - makes me realise how much of it is just a habit I suppose.

@venusandmars if your clothes are telling you that you've lost weight then they speak the truth!

But yes, scales don't like being moved around or used on softer surfaces. Special snowflakes that they are ...

@StuntNun - how about using an exploded Babybel, or some other form of cheese crisps? After week 2 perhaps you could try making some low carb crackers?

I could try fathead crackers BIWI and I've been wanting to try making fathead sausage rolls too.

No giving up here. DH is away 2-9 February and again I know from experience it's easier to stick to low carb when he's not cracking open beers, roasting potatoes and munching crisps in front of me. Bastard has been the same weight for his whole adult life apart from when he was stranded in hurricane-devastated Central America and lost a stone from eating nothing but fish and coconuts for five days

Oh, and that other time when he got malaria and nearly died, but that's a little extreme even for me!

Fathead sausage rolls ? I’ll be googling that !
@BIWI , funny that you mention salty food ( to avoid carb flu ) I find I want more salt on my food that I would have had before , maybe that’s my body telling me what I need

@LostaraYil , I really fancy the sound of the ginger and coconut pork , but DH doesn’t like coconut or ginger, and DD is vegetarian!
I think I’ll try it with a shoulder steak , and DH can just have a plain one

I’ve fallen out with my scales too. I’m up nearly a pound on yesterday

I had my Camembert last night with chopped chorizo thrown inside halfway through cooking, plus asparagus, celery and sausage. That might be why my scales are up

Taking DD out today and am currently checking the carb counts of Costa drinks. It’s quite something! But I reckon I can have a macciato or an Americano with almond milk (which I like anyway).

@StuntNun I’m a big fan of fat head “crackers” with pate. I make mine with pre grated mozzarella. I tried cheddar but it was too cheesy, I prefer the bland taste of mozzarella for fathead dough. And “real” mozzarella is too wet to work with. The Ditch The Carbs website has recipes for fathead bagels, tacos and other Mexican delights too.

@LostaraYil Re. the pill. It took me a long time to realise it kept me in a permanent state of constipation. It’s the progesterone making your gut slack. I suffered for years before realising the pill tricks body into thinking it’s pregnant, and we all know what pregnancy constipation is like. You might not be as sensitive to progesterone as I am, but it’s worth warning you!

Has anyone tried this celeriac lasagne? Attributed to Gordon Ramsay (albeit I can't find him taking the credit anywhere!). It's nothing like a lasagne, but might be a useful side dish with a Sunday roast or steak.

thepassionatecook.typepad.com/thepassionatecook/2004/06/celeriac_lasagn.html

Feeling bloated and constipated. Drinking plenty and eating a lot of green veg. Hoping it’ll pass soon (literally)! Weight still coming of surprisingly. Don’t feel thinner.

It sounds more like a gratin or dauphinoise to me! (There's a great recipe for celeriac dauphinoise on the Bootcamp recipe thread, by the way)

So, i have finally managed to log on on the computer - my phone keeps logging me off and wouldnt do the spreadsheet so has annoyed me. Does anyone know if the app is any better for keeping logged in? I used to be an avid MNetter and found the web version better than the app but things may well have changed!!

I've been good this week - no alcohol and managed low carb despite working FT, a trip to Leeds, London and Surrey from the west so sat on trains, in cars and in meetings for many hours and having catered food presented to me....... even managed to decline the free wine on the train on Weds .

Regarding health benefits, i posted my HR graph which has come down from an average of c.64 to 55. Last time i properly low carbed was 2017 bootcamp (although mostly i steer clear anyway to maintain). I lost just under a stone in the 6 months leading up to a BUPA health check (the motivation if im honest ) and my resting HR was at c.56 down again from mid 60's before. My cholesterol was absolutely fine with my HDL levels very low. WHen low carbing i eat plenty of cheese and red meat so that was v interesting. Anyway, it suits me as a WOE and the health benefits are brilliant too.

Loving everyone's menu suggestions and i will try and be a little more experimental once this bonkers work period ends in early Feb. Until then i shal KOKO.

Sorry i've not replied to individuals - i shall try to do better once i can get my phone ishoos sorted.