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.