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.

In my previous post it's meant to be spiced not sliced!

Chocolate protein smoothie
Spicy chicken salad with cucumber raita
Chicken with Parma ham, mozzarella & tomatoes w spinach & green beans
Creamy coffee & a piece of chocolate peanut butter bark.
Yesterday I was really lo energy but nut hungry, today I feel that weird buzzing energy that you sometimes get when you’re overtired?!? Got loads done today by lunchtime but feel odd this evening.

I forgot to eat breakfast this morning.....

I FORGOT TO EAT

((((Faints)))))

Just had my dinner, roast pork lots of fat, crackling, roasted cauliflower and Brussels and leek sauted with butter... I had about 3 bites and was full....

Someone better call me a Dr.... 🤒🤒🤒 this is unheard of 😂🤣😂🤣

@Readyforsunhine chocolate peanut butter bark!?!? Pray tell me more!!! Sounds yummy 😛😛😛

I agree about late nights slowing wright loss. Before I fell off the wagon last Fri, I was sleeping better than I have done for months. I slept terribly over the weekend. Early to bed tonight!

@Ninkaninus, I know exactly the feeling you describe. I hope you feel better in the morning.

@Youwanapizzame the getting full easily is great isn't it?! If I have a meal out I skip breakfast (if it is lunch) or lunch (if it is dinner) to give myself a bit more leeway and I don't find myself gnawing off my arm, it is wondrous!

Food today:
B: 2 sausages and creamy coffee
L: tuna mayo salad with lots of spinach and cucumber
D: chicken fillet and fuck-ton of mushrooms and spinach, all cooked in garlic butter
S: creamy coffee

Approaching 3.5 litres of water.

Thank you TheWaiting! I feel okay now. So much of this is learning to just ride out your feelings, wait for it to wash over you and resolve to stay strong in the meantime.

I’m having another cup of tea now - peppermint and liquorice, from Aldi. If you need a drink with a satisfying silky mouth-feel, this is a good option. And not too liquoricy in flavour, for those of you who aren’t too keen.

@Ninkaninus I saw this on Instagram the other day and saved it - very apt!

Having yet another work tsunami, apologies for absence.

Yesterday
L: Turkey salad
S: DH fancied cottage pie, so he made a small one with mash on top for him and a small one with no mash and extra veggies for me.

Today
L: Chicken salad
S: 2 sausages, 3 slices of bacon, 2 eggs.

Prettybird disrupted sleep or too little sleep raises your cortisol levels which in turn increases your insulin levels. While we call Bootcamp a low carb diet it is more strictly a low insulin diet. Insulin is the gatekeeper for our fat cells so when insulin levels are low the fat can flow freely out and get used for energy. Higher insulin levels limit the ability of fat cells to release fat into the bloodstream so raises insulin levels will (a) stop you being able to burn as much body fat, and (b) make you feel more hungry since less body fat is available so in turn your calorie deficit will be smaller and weight loss will be slower.

Back in the swing of it. Half an M&S curry with hm raita for lunch and corned beef hash for dinner, with two fried eggs. It’s the best BC food when you want stodge

Snack of a couple of chunks of cheese while I was cooking and children fighting

Really fascinated to hear about the effects of sleep on insulin, makes total sense

Feeling quite bloated but think it might be totm related. Planning to stay quite strict now and wait for a whoosh!

[grin]@Ninkaninus. The liquorice I’d love, it’s the peppermint I wouldn’t want.
I’ve never managed to get into fruit or flavoured tea. So I stick with 2 cups of normal caffeinated tea each day. I don’t like milk so I literally only have a dash in each which helps keep the carbs down.

@StuntNun, that all makes perfect sense and makes it seem so obvious that this WOE is a healthy WOE.

Shagme La la la, i can't hear you, I definitely do not want to go back to Pho to try the fab rolls that I was previously unaware of!

Iwannapizza Missing meals without feeling hungry is such a bizarre but amazing feeling, you suddenly realise that food is no longer controlling you and instead you are in control! Well done!

Really interesting hearing the science about disrupted sleep and weight loss, explains why I didn't manage to successfully diet until my youngest was 2.5 years old!

Starsky I also think you have too choose your battles. If you have a chronic non-sleeping child then it can be so difficult day to day that maybe it isn't the right time to try and lose weight. I had post-natal depression after two of my children were born and I definitely found that I couldn't fight two battles - both weight gain and depression - at the same time. What this way of eating can give you though, is an effective weight maintenance strategy when times are tough. If you're eating healthily and you feel well because of the additional benefits of this WOE then you're in a much better place than if you're eating crap carbs, feeling sluggish and lethargic, and gaining weight.

Youwanna I found it on diet doctor. It’s probably not strictly allowed but it did the job as I only needed a tiny bit.
Melted butter & dark choc, stir in peanut butter & salt & cinnamon. Pour into a shallow dish & top with chopped nuts, allow to set. Can be cut up & frozen or will keep in the fridge. If I was clever enough I’d link it but as I said it’s prob not strictly allowed!!

TheWaiting I have a liquorice tea as well. Twinings I think? The mouth-feel is quite unique (at least in my experience). Silky.

I don't really plan my food. I tend to raid the fridge, sometimes grabbing what's closest to going out of date!
B: 3 eggs, with spinach and feta. Side of asparagus and tomatoes.
L: massive veg stirfry - broccoli fennel cabbage celery mushrooms
D; 3 slices of ham, cheese olives cucumber and mayonnaise.

I'm up too late!

Me too

Those 4lbs I gained are still firmly there this morning. I have no idea what's going on, I get loads of sleep and rest, never really stressed, I have an easy life really. I do have PCOS but I can lose weight quite easily, and I've had regular cycles for a year now. My body is just being rude now

Aw nameuser so frustrating

I have shed my wine pounds from the weekend but suspect I’m not properly in weeks 3&4 yet as that would have set me back if that makes sense

@RocketPockets yes anyone can add to the recipe threads - and please do!

... the only requirement is that if it's someone else's recipe that you attribute it to them, or you tell us which book it's from.

Frustrating nameuser!
I am 1 week in & down 3lb. I lost it in the first few days, regained part of it & then lost it again. I’m hopeful that it will continue although have lost before following Dukan style lo carb ie lo fat. This woe eating is far easier & enjoyable but it’s hard to trust I’ll lose more than water weight- trying to keep the faith!

@ShagMeRiggins thank you. Lovely meal but too much! Scales stayed the same so I'm celebrating that. Packed lunch made for today and dinner planned. I'm now back on this. 3 little lbs is all that stands between me and 9st 13 - the lightest I've been in 5 years so I want to beat that (that was 4.5 years ago)