Week 3 - Low Carb Bootcamp - which way will you go?

[BIWI]

Morning all

Here's the spreadsheet

So a few mixed results so far. Hopefully there will be some more good ones on the spreadsheet!

I suspect that what a lot of you are coming to realise is that this isn't a way of eating that can allow you to cheat or even to take your eye off the ball.

In this initial phase, while we're aiming to become fat-adapted, it's really important that you keep your carbs as low as you can (within sensible limits - this is not a a zero carb diet - you should be eating enough veg and salad to get good nutrition, which will mean you're eating carbs)

I know that sometimes it's impossible. I'm in a situation where tonight I'm being cooked for, by people who have no idea I'm low carbing, and who haven't asked if there's anything I can/can't eat - so I'll just have to accept it. But whilst it's within your control, you really do need to stay strong.

Now.

This is the start of the infamous week 3 (and next week, week 4) - and it's very, very, VERY common for weight loss to stop - or sometimes even for people to gain slightly, even if they're following the rules.

So. You can decide to stay on Bootcamp if you want to, to help deal with this, or you could move onto Bootcamp Light, which means you can start to add some fruit, some nuts and seeds and some alcohol back into your diet.

The operative word is 'some'! All in moderation - and not at every meal, every day - because this will mean that you won't see the weight loss you want to.

There are three options:

• stay on Bootcamp
• move to Bootcamp Light
• choose a hybrid - Bootcamp during the week, Bootcamp Light at the weekend

Whatever you choose, I hope that you have a good, positive and successful week.

Dia, 'weight' isn't exactly what we're trying to lose though bear with me It's fat we want gone, not muscle, bone, brain...

... so it's perfectly possible to lose fat, but put on a bit of muscle or other body infrastructure, so remain the same 'weight' but actually be slimmer. That's because this WOE is so nutrient-dense, with all the additional types of veg and protein swapped in for bread/pasta etc, that a lot of body repair and building goes on, especially in the first few months.

That's why people - like you! - keep reporting that clothes are loser even if the scale hasn't moved. You HAVE lost fat, the scales are only telling you that you've also rebuilt some more vital bits of your body.

Posters aren't reporting better skin, better digestion, less PMT issues because it's wooooo, but because their bodies are beginning to function better. It's why I'm wedded to this WOE (despite some slips) because the difference between proper nutrition and cramming down junk was a real eye-opener for me in terms of health, energy, and happiness, never mind losing the fat!

also...

while I'm banging on about stuff...

this famous 'loss of appetite' that kicks in for most people. That's also your body/digestion saying "mmm, thanks, this is lovely, we've got all the amino acids and fatty acids and some of those trace minerals here - just what we need to get on with patching up your liver, feeding your brain, and having a look at that scar on your knee - off you go, we're fully equipped here".
Not hungry.

When I eat crisps for dinner, my body/digestions says "yeah, fine, we're stuffed, but we don't have anything we can use! We're just going to shove this into storage while you go and eat something else with some zinc in it, and a bit of iodine if you can. Go on - go eat something! More food! And keep bloody going until we get what we need!".

Hungry.

@AthelstaneTheUnready
Eloquently put.

Even after two weeks:

• I'm sleeping better;

-Face isn't puffy; -Bras that I was spilling out of fit again; -Skin is softer and psoriasis on my scalp is almost gone; -I just feel a bit brighter generally.

Before, my typical day was:
B: Many cups of tea
L: Glass or two of red
D: All the carbs and the rest of the red

so I appreciate I'm at the extreme end of healthy living and more likely to see results quickly, but they are real results unconnected to the scales.

Thank you for the wise words @StuntNun and @AthelstaneTheUnready - it all make sense.

Fingers crossed I'm losing the fat and making more brain! I haven't actually taken measurements but using some clothes as a benchmark and as they feel a bit looser I'm still committed to this woe for now. I think it's the lack of sleep and stress (2 ivf cycles, 3 chemical pregnancies in last 6m) will have to find a way improve this.

No wonder you are stressed @Dia12 x

Down a tiny bit, but that's 4lbs in 2 weeks so not bad. Would really love to lose another 3lbs by 6th Feb to reach a personal goal. Have definitely lost size, stomach looks flatter and over an inch off waist.

AthelstaneTheUnready great post thank you, that really resonated with me as I have experienced that exact scenario, when I was losing inches but the scales didn't move. I'll confess to having been daft enough to let that despondency make stray into carby twatdom, as if that was going to improve the the situation! Hopefully if/ when it happens again I'll remember your wise words and realise that the number on the scale is only one small indicator and not the whole picture for this WOE and just KOKO

Athelstane I absolutely love your explanation of Hungry v Not Hungry.

I’m off to get a massage now. I have been needing this since before Christmas and am finally getting around to doing something good for myself. Aaaah...

Wise words @athlestane

Enjoy your massage @shagme

Hello All. I enjoyed your post Athelstane. I always feel so much better with this woe. Yesterday I had had a terrible nights sleep and usually I feel dreadful all daywith blurred vision and terrible clumsiness and can't drive because i'm so tired/dangerous. So when I got up I was dreading having to do a difficult drive to a hospital appointment mid afternoon as I thought I just wont be able to see by then. But I felt the opposite. Really energised and full of beans.

And the hospital gave me some great news. That I don't have MS! The symptoms I have been having have just been chronic exhaustion. Despite the crappy night sleep the neurologist commented on how much better I looked since before xmas when I had the MRI. (I honestly looked like the walking dead and she was concerned for my safety) It's not all down to getting more sleep. I am sure this woe has given me an energy boost too.

Anyway, enough merailment, back to food. @BIWI I have decided to keep dairy in this week because I've already shopped and meal planned. I will start cutting it out next week instead. I will probably stick to BC in the week and allow myself a couple of vodkas at the weekend.

Yesterday
B - 2 fried eggs and leeks and mushrooms fried in butter
L - Lamb chops and ratatouille
Snack - a slice of cheese
D - Beef Chilli with avocado and yogurt

Has anyone been finding themselves getting dizzy whilst low carbing?

I’ve had a few really bad head rushes (sit on the floor before I pass out types), plus a few minor ones over the past few days. I do have very low blood pressure, but I’m eating so much and drinking so much water I’d have expected them to improve, not get worse.

6lb total loss for me so far..
I'll admit that I had a couple of glasses of red wine at the weekend. But missing a couple of breakfasts and getting a couple of runs in seems to have enabled a 2lb weight loss this week. So very happy!

Also thanks for mentioning the other benefits of this WOE.
I'm estactic at not feeling cravings anymore. My life is not being controlled by thoughts of chocolate, cake, crisps. I even forgot to eat breakfast the other day which is unheard off! 😂

for @mrskoala

Does anyone here do intermittent fasting alongside this WOE? And if so, what does that look like? What do you eat and what times do you fast between?

I did the 5:2 diet for a bit. And while I didn't find it sustainable for me long term, I always felt amazing the day after a fast.

So just wondering if fasting is compatible with this WOE really!

Checking in.
B - was planning to fast until lunch, but hungry: egg mayonnaise, slice chicken, 2 slices salami, babybel
L - chilli with coleslaw and salad leaves.
D - Burger in a Bowl (inspired by @Aand)

@MrsFionaCharming - you need salt! Especially on this WOE when we drink so much water, it's really, really important. Electrolyte balance is key here, which means sodium, magnesium and potassium.

Cook with salt, put it on your food - in the short term to help you feel better, have a hot drink made from Oxo or Bovril or Marmite (or a bouillon cube). Other food sources for the other electrolytes are salmon, avocado, spinach and full fat natural yoghurt.

@wasabiaddiction there's no daily carb limit to aim for, and this is because everyone has a different level that they can tolerate.

Atkins induction is 20g carbs per day, which is pretty low. Dr John Briffa suggests 100g per day, but I think that's about maintaining weight rather than losing it.

@knowhow yes I do IF several times a week - for me it just means not eating breakfast.

@MrsKoala I'm so glad to hear your diagnosis!

@knowhow since reading about the health benefits of Time Restricted Eating (TRE) I've extended my overnight fast to 14 hours (sometimes 16 at the weekends when our usual eating pattern is brunch + dinner). So breakfast usually comes at around 10am, then lunch at 1pm and make sure dinner is finished before 8pm. I use an app called Zero that a BC-er recommended to track it.

I've thought that missing breakfast and extending to 16 hours most days could work (especially as I eat lunch at school, I could have my first meal at 12, but I don't have the freedom to make lunch later than 1). But I think it might take a few days/weeks to get to that point.

I've also considered a 5:2 approach, and that may be something to try later if weight loss stalls, but it feels wrong to count calories now that I've got into the swing of just choosing hflc, so not sure.

BIWI When you miss breakfast do you drink anything or just water?

Thanks... That sounds totally doable for me so that's good.

Also good to know bovril is good as I will have it in the evening when I get peckish. See also just plain chicken stock... I assume that's good too. For salt levels?

Love your post athelstane from 8.17 this morning

@Condamine yes I do drink coffee - I should probably drink it black though, to get the full effects of fasting!

@1stMrsF I agree 100% with you. I had a go at 5:2 when it was first around, and I found that I very quickly got obsessed with calories/calorie counting, and I always said I'd never do that again. The other thing that alarmed me was the tendency to go for low calorie foods which were highly processed, simply to get the calorie benefit - and I'd much rather not do that - I'd rather have more calories but better quality food. My days of cup-a-soups are definitely over!

I know the thread has moved on but if you make suede chips in an airfrier (I also added a large gulg of chilli oil), they are really nice!

@TimetohittheroadJack

I'm guessing they're not for vegans...