Week 3 - Sumer 19 Low Carb Bootcamp - Bootcamp Light?

[BIWI]

Morning all. Today sees the start of week 3, which is when you can, if you wish, move on to Bootcamp Light. This means you can now introduce some fruit, some nuts and seeds and alcohol in moderation.

Note the bold formatting!

However you don't have to move on to Bootcamp Light if you don't want to. If it's working for you, then by all means stay on Bootcamp. Some people choose to do Bootcamp during the week but take a more relaxed approach at the weekend.

Here are carb counts for fruit - you can see that most of them are pretty high. These are taken from Sainsbury's website and show the amount of carbs per 100g:

Canteloupe melon 4
Raspberries 4.6
Blackberries 5.1
Galia/Honeydew melon 5.3
Passion fruit 5.8
Strawberries 6.1
Watermelon 6.8
Peach 7.5
Plums 8.8
Papaya 8.8
Nectarine 9
Blueberries 9.1
Pineapple 10.1
Kiwi 11
Apples 11.8
Mango 14.1
Lychees 14.3
Grapes 17
Pomegranate seeds 18.7
Banana 23.2

When it comes to nuts and seeds, these too vary widely:

Brazils 3.1
Walnuts 3.3
Pine nuts 4 (but beware - toasted pine nuts are 10)
Macadamias 5.3
Pecans 5.8
Desiccated coconut (technically a fruit!) 6.4
Almonds 6.9 (smoked almonds are 7.7)
Monkey nuts 9.3
Peanuts (salted) 10.9
Fresh coconut (from the chilled cabinet) 15.2
Cashews 18.1

(These carb counts for either salted or unsalted)

Seeds:

Sesame 0.9
Poppy 4.7
Chia 8.6
Pumpkin 15.2
Sunflower 16.4

As far as alcohol is concerned, the best drinks are clear spirits (gin/vodka/whisky/rum) but you need to be careful what mixer you're using. Soda is by far the best option, but if you want something else, you'll need to go down the artificial sweetener route to keep the carbs low.

Dry white wine and Champagne are OK, and red wine. Avoid beer and cider.

Hi folks I did my weight in today as going away for a week. 146lbs down from 149lbs. Pleased I’ve lost the unexplained gain. Overall down 1lb from a bc start weight of 147lb.

Have a great weekend!

mother I've just done my eleventh parkrun and its the first time I haven't hated it whilst running. Still felt sick and nervous before this morning whilst waiting to leave but I think that's progress

Oh dear lord, just been making the Hummingbird frosted brownie traybake with my DC - I was completely restrained and didn't even lick my fingers when I got the mixture on them and then I let them lick the bowl out (normally my favourite bit)

Still have my LCHF mousse to make...

Well done @Flowersandthorns for successfully swerving and to @m0therofdragons, @LaganBubbleCruises and @Rayna37 for your park runs today

Well I am really enjoying my strawberries and raspberries with a mix of 5% Total yoghurt and double cream. Lovely. Unfortunately I got my period this morning. I was convinced I had finished. I’m 52 and haven’t had one since last Christmas and before that was last July. Interesting post above about releasing oestrogen from fat cells during weight loss. Not happy. Hope it’s just a minor blip. I put down yesterday’s totally-wiped-out feeling to ongoing carb flu but it will have been my typical pre-period totally-wiped-out feeling instead.

Was 13st 8 on scales yesterday so am hoping to record 13st 7 on Monday but my period might throw everything into disarray. Didn’t crack when the pizza and sweeties were on offer last night and no booze either. Feeling virtuous 😊

@LaganBubbleCruises I did 5 in February to April but then they broke for Easter and moved to the summer course. The winter route is paved and only an incline half way but not too steep. Summer is big fields where you have to avoid sheep, sheep poo, holes and deal with a bastard hill right at the end which I can barely walk up let alone run! It was my second on the course and was hard but I did it. Hopefully next week will be easier... maybe. It's a beautiful route so maybe I can start enjoying it at some point

@Greebol the lemon juice is supposed to dissolve the oxylate that forms the stones ( have probably got that wrong or spelt incorrectly) have also drunk diluted cider vinegar. It seems like it shouldn't work ,but I am working on the it won't hurt may help basis.

Well done all you runners! (I have managed a brisk walk)
Confess to feeling a little hungover after 21/2 glasses of wine ughhh!
The rest of the day went quite well
Banana & coconut pancakes w Greek yog & pistachios
Kind of ham Nicoise minus potatoes (didn’t realise I’d run out of tuna so subbed in ham)
Steak w mushrooms in garlic cream sauce & salad.
Got the munchies from the wine & had way too many salty macadamia nuts.

readyforsunshine I'm not looking forward to the inevitable headache after such a long break (for me) from wine! Do be careful with your bootcamp light touches- your breakfast sounds delicious but be aware bananas are one of the highest carb fruits and pistachios (while I'm sure only a sprinkle) are one of the highest carb nuts.

Hi, Tinkerbellx, you're on the sheet!

I've got one of those @IStillMissBlockbuster

I have felt so full up the last couple of days, I don't think I've felt hungry once. I had a salad yesterday lunchtime with gammon in it, and come 9pm I thought I should probably eat something but couldn't face more meat so had stir fried green veg. Scrambled egg for breakfast today but just feel full still, I'm aware I probably haven't had enough calories the last couple of days (I know we don't do calories here, but from a health perspective). I just feel too FULL

@readyforsunshine I miss read you post thinking you'd had 21 or 22 glasses of wine (to be fair, I'd have lost count too ) now I realise you wrote 2 and a half

@Nink one of the nicest things about this way of eating is the lack of hunger. If you are worried I'd look at your intake over a week, we evolved on feast and famine and generally over time we get what we need.

L bacon wrapped asparagus with homemade lemon mayonnaise
T beef stew with cauliflower rice
Am prepping tea now I'm readiness for football. May have a glass of wine if Spurs manage to win, fear I will be consoling ds2 as he has only followed Spurs this season and is less accustomed to failure than me

Squats, eh?

Will investigate. And thanks, Nonk

Oh ffs. Nink!!!

Afternoon. What a fabulous day! (Well it is here Darn Sarf - hopefully it is for everyone else).

About to have the first barbecue of the season, which will be:

• spicy prawn skewers
• marinaded chicken thighs (probably garlic, lemon, cumin and coriander)
• halloumi with lemon and coriander vinaigrette
• possibly a burger, with plastic cheese (it's obligatory to have plastic cheese on a burger)
• home-made coleslaw

I've also bought lamb chops but think I'll probably freeze those, as that already looks like a lot of food for two of us . And I have a pack of sausages that we'll barbecue to eat later in the week. Love a cold barbecued sausage

it's obligatory to have plastic cheese on a burger

Plastic cheese and bleu cheese are the only acceptable options. Enjoy your bbq.

Mother even at top form 22 glasses would be beyond me!
Thanks Rayna, I made a conscious decision re the bananas as for the first time I was craving something carby, toast or banana porridge. I thought the banana/egg pancakes would save me diving into bread later in the day!! I didn’t realise about the pistachios was thinking it would be good fats

We’re out for a bday party tonight & I’ve no idea what’s happening re food. I expect we’ll be fed as it’s 7pm start. I think I’ll have a boiled egg before I go & then try my best to navigate the carbs without being rude. At least it won’t be a struggle to stay away from the wine!

I thought pistachios were ok. Dammit.

For those craving carby bready stuff, this recipe made lovely scone-like things you could spread butter on and stuff. Real life saver last time around

www.wholesomeyum.com/recipes/paleo-almond-flour-biscuits-low-carb-gluten-free/

Oh they look interesting MrsBertBibby. So is it ‘biscuit’ in the American sense - bread roll?

I’ve been on the look out for a scone type recipe for the summer so that I can make myself a low carb cream tea. Going to mash some very ripe strawbs with a fork as my jam, add the obligatory fuck tonne of clotted cream and... . These sound like they might be perfect, will have to do a test run at some point obvs

Buttermint tea going on the shopping list for next week here too!

@ShagMeRiggins yes, I'm afraid it's just lots of squats for a fab bum. I crave a lovely pert bottom (mine's flat), so I'm desperately squatting like a good 'un in my bodypump and HIIT classes. I joined you with a chicken and lamb shish takeaway last night.

Thanks for the biscuit recipe @MrsBertBibby, I like the look of those.

Plodding along here, but out for a few drinks tonight, so hoping it won't do too much damage.

Urgh it's hot, hayfever has kicked in and I feel incredibly light headed and thirsty even though I'm on target for water today. It's just me and my youngest DC at home today, I might go to bed early.