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.

But it's a loss overall, from your start point, isn't it, EasterEggs? And 2 pounds is a pretty normal day to day wobble for me, and I have zero period worries because of lovely cerazette.

Chin up and drink some water.

Please remember that this has been week 3! Along with week 4, infamous for seeing no/little loss (and sometimes even a gain).

KOKO! If you're following the rules, and it was working in weeks 1 & 2 then you will see weight starting to shift in the next week or two.

Off to start the week 4 thread now ...

... which is here!

Morning
2 lbs off this week, so that is 6 in total, am really pleased.

I started a week late so after 2 weeks of boot camp I am very happy with that. Especially as I had been watching my weight climb higher and higher whilst eating quite healthy food ( or so I thought) as I also became menopausal (now on hrt which is bloody fantastic 😀 and feel human again). However doing BC has made me realise how much I was really eating and that all the tea with milk and cappuccinos were far too much along with all the extra food that had just crept in.

I have also realised that my weight very affected by dairy, so at home I have switched to butter in my coffee and unsweetened almond milk in tea, this leaves me with milk for tea or coffee when I’m out of the house. I also now carry a stash of herbal teas.

Food for today
B Total Greek yogurt, 4 raspberries whizzed in , 1/2 tsp Marsacapone, 1 small teaspoon Linwoods fax mix (3.6g carbs per 100g)
Butter coffee
L 2 egg Frittata made with green veg and 20g Feta cheese
D Salmon, celaric mash, broccoli

Sorry crossed post with you BIWI

So just weighed myself and I've stayed at 164lbs. This is a) not surprising, as BIWI warned us this can happen, and b) actually kind of a relief, as I drank more last week than I suspect is really allowed even on Bootcamp Light. I had a drink - sometimes 2 - most days last week. This is still a lot less than my pre-BC half term habits, but more than I should have had, so I'm just relieved not to have gained and am now back to weekday sobriety.

Other than that, I stayed low-carb, and kept up my water intake, so not too bad.

However! I have a couple of NSVs to report! Firstly, I measured myself this morning and I've lost an inch each off my bust, waist and hips, hooray! And I had the Boots scales measure my body fat mass this morning and it's below average! "Good" is 28.8%, average is 32.2% and mine is 30.9, so between the two. I was genuinely surprised and delighted.

I also appear to have gained half an inch in height since last weigh in, but I'm attributing that to the work I'm doing with my physio improving my posture.

@MrsBertBibby we get it in Tesco. I love it, especially with lamb and fish (and of course lots of butter.)