Week 3 - Pre-Christmas Low Carb Bootcamp - 'full' or light?

[BIWI]

Morning all!

Here's The Spreadsheet as per

Hopefully you've had a good second week, and have settled down into Bootcamp ways by now, and any trace of carb flu is but a distant memory.

By now, if not already, you should be well into the switch from burning carbs to burning fat. You should be finding it much easier to go between meals without snacking, and should find your energy levels picking up, maybe even feeling like you've got more energy than you had before.

So as we start week 3, you have a choice: you can continue on Bootcamp if it's suiting you, or you can move to Bootcamp Light, which means:

• you don't have to have three meals a day
• you can have some fruit (berries)
• you can have some nuts/seeds
• you can drink some alcohol

Please not the use of the word some! This isn't carte blanche for you to go mad. Just remember, all these things will add a lot of carbs quite quickly - so it's very much in moderation.

You also need to know/remember that week 3 (and 4) is infamous for being the point at which weight loss slows - sometimes even stops - so this is another good reason to go easy when you relax things

A good compromise is to stay strictly Bootcamp during the week but Bootcamp Light at the weekend.

Whatever you choose, hope the results this morning are positive, and wishing us all good luck for the week ahead.

Lunch out yesterday, so another chicken and bacon salad - they had a beef stir fry with rice on the menu, which I could have asked for without the rice, but didn't know what the sauce was, so took the safe option. Supper was leftover cheeseburger pie - DH had some on Friday night and found it a bit rich for him, so it's all mine going forward

Today I'm going to have chicken and vegetable soup and cheese for lunch and then supper is a pork chop with cauliflower cheese and FLGV.

I found a recipe for low carb BBQ sauce. Can someone tell me if these ingredients are ok?

16 ounces of Sugar-Free Tomato Sauce
4 tablespoons of Worcestershire Sauce, no added sugar
4 tablespoons of Apple Cider Vinegar, with the mother
4 teaspoons of Liquid Smoke Flavor
2 teaspoons of Salt
2 teaspoons of Onion Powder
1 teaspoon of Garlic, crushed
1/2 teaspoon of Cayenne Pepper, optional
1/4 teaspoons of Stevia, powdered

@GreeboIsMySpiritAnimal

Sneaks into thread to ask: Hi all! Did I imagine that there exists somewhere here a recipe for a low carb cauliflower cheese, and if so can someone point me in the right direction for it please?

Not really sure this actually counts as a recipe as it's so easy!

• Break cauliflower into florets, and boil in salted water till tender - about 7-8 minutes, then drain into a colander and let it steam dry

• In a small saucepan, bring 300ml double cream (a medium-sized pot) to a simmer, and then chuck in as much grated mature cheddar as you like, to make it taste as cheesy as you like

• Season with black pepper, and stir till the cheese is melted

• Add the juice of half a lemon (trust me, this really works)

• Put your cauliflower into an oven dish and pour the sauce over the top

• Sprinkle a generous handful of grated cheese on the top and then bake in a hot oven for around 20 minutes, till the top is nicely browned

@WitchWand

I'm incredibly thirsty and drinking loads

You need more salt. Are you cooking with it/adding it to your food?

Thanks @BIWI, that sounds delicious!

@BuffyTheBuffetSlayer

I found a recipe for low carb BBQ sauce. Can someone tell me if these ingredients are ok?

16 ounces of Sugar-Free Tomato Sauce
4 tablespoons of Worcestershire Sauce, no added sugar
4 tablespoons of Apple Cider Vinegar, with the mother
4 teaspoons of Liquid Smoke Flavor
2 teaspoons of Salt
2 teaspoons of Onion Powder
1 teaspoon of Garlic, crushed
1/2 teaspoon of Cayenne Pepper, optional
1/4 teaspoons of Stevia, powdered

I'd check the carb count of the tomato sauce first - even without added sugar, that could be pretty carby.

I just made a delicious high carb breakfast for everyone else and didn’t eat any so I’m giving myself a ⭐️

That's a result, Anotherducker!

Can I claim one too? I had a bulk delivery on Friday of a mineral supplement for the horses and the people who make it always send chocolate or sweets in the package. Waited to open it until DH was around this morning and gave the contraband straight to him!

Can I Just add to BIWI's post about cheese sauce that I always add small tsp of English mustard powder and a grating of nutmeg, as that's how I was taught to make it in school many moons ago.

Thanks for the cauliflower cheese recipe BIWI - do you know if it can be frozen? I can never get through a whole cauliflower!

@justanotherneighinparadise

So have completed my two day fat fast and am now the lightest weight I’ve been this year; 10 stone 11 at 5 ft 7. So I’m doing okay but I’d like to lose another 7lb if possible.

My plan is to do a 5:2 style approach I think where I do two fat fasts a week and the other days I eat two meals. A bulletproof coffee in the morning is working really well for me and I can now easily fast until 1pm without clock watching.

@justanotherneighinparadise what did you have on your fat fast?

BIWI Thanks for the info about the salt. It's strange because I am adding salt to the cooking and to my food. But, I calmed down a bit with that because my DH was commenting that I was having too much.
Last night I woke up with a cramp though.

I did at one point tip out the Quality Street sweets onto my lap and smelled the inside of the bag

plumstone I added your weight to the spreadsheet. Well done and enjoy Moscow.

@justanotherneighinparadise sorry you've probably already said but what did you eat on the fat fast?

@BuffyTheBuffetSlayer well done for resisting and congrats on reaching your lowest weight. I'm looking for a bbq sauce so fingers crossed that one is ok- the only thing I'm a bit unsure of is the Worcestershire sauce, I've never heard of a low sugar one.

Had a meat delivery from a local butcher so looking forward to cooking some lovely big joints over the next few weeks. Hope everyone is dealing with the lockdown news ok.

DH has just ordered a papa johns pizza to have with beer whilst watching the f1- I'm making myself a cauli pizza and flouncing that he has dared!

@fizzfridays Below is the link to the BBQ sauce recipe. According to the nutritional values each serving has 2g carbs.

www.myketokitchen.com/keto-recipes/keto-bbq-sauce/

I also found a recipe for 0g carb Worcester sauce. I'm not sure which is used in the BBQ sauce recipe but this might bring the BBQ sauce carb count down further. This is the link

lowcarbyum.com/keto-worcestershire-sauce/

I made the cheeseburger pie today and it was nice, but didn't have any Worcestershire sauce or quite enough of the cheese sauce so, it will definitely be improved in the next iteration. I prefer the moussaka though - that was splendid.

My weight is still ticking up but I think it's that time of the month. DH and I have promised ourselves we'd stick with this until Christmas and have lost over 10kg each since July so I'm sticking with it. That alone feels like a victory as I'd easily give up like every other time if we hadn't made that commitment.

I also made some delicious pumpkin soup with the guts of the kids' carved ones, so feeling good about having made some meals in advance for the week.

Waitrose has also delivered 4(!) bags of diced frozen celeriac so I'll have to figure out what to do with them.

I'm really enjoying cooking on this woe. I hope everyone else is having a pleasant Sunday.

Thanks Shag!

Rubbish weekend for me, my worst for 3 months. Nibbles of bagel, toast, a single malteser, a third of a snack snickers and a fairy cake. My youngest is poorly and that plus news of the lockdown has weakened my resolve.
Tomorrow is a new day

When I googled fat fast previously it suggested eating these:

But I know it's not recommended by @biwi

@Oneborneverydecade Theres videos on you tube of people who document their fat fast. They all tended to follow a specific combination of foods.

The first time I tried it I lost 12lb, I followed the fast for 3 days. Tbh I didnt expect it to work so I was shocked at how much i lost!

12lb over 3 days is very tempting

I think it was as much as 12lb because I still had all the water weight to lose. 2nd time I did it I was already doing low carb, lost the water weight and only lost 6lb.

Interestingly though, I've just been doing bootcamp and this week lost 7lb since monday!

@WitchWand

BIWI Thanks for the info about the salt. It's strange because I am adding salt to the cooking and to my food. But, I calmed down a bit with that because my DH was commenting that I was having too much. Last night I woke up with a cramp though.

Cramp would also suggest that you need salt (or rather sodium) as well as the other electrolytes, magnesium and potassium.

Why did your DH tell you that you were having too much? If he's simply parroting the belief that we shouldn't eat too much salt, then that doesn't reflect the needs of a low carb diet.

If you're drinking all the water that you should be, then you need salt (i.e. sodium). You also need magnesium and potassium and together these electrolytes will also stop you getting cramp.

You can get them from food - so sodium from salt. The others from foods like salmon, natural full fat yoghurt, spinach, avocado and nuts.

There's an interesting piece here about salt from The Diet Doctor

In the short term, have a hot drink made from Oxo, Bovril or Marmite - you can also buy a supplement called Zero, made by High5 - you can buy it from their website or from Holland & Barrett or Evans Cycles.

@Oneborneverydecade

When I googled fat fast previously it suggested eating these:

But I know it's not recommended by @biwi

Eh? What?

I haven't said you can't do this!

I don't think it's necessary if you're following Bootcamp rules, but - your body your rulz!

@Oneborneverydecade

Rubbish weekend for me, my worst for 3 months. Nibbles of bagel, toast, a single malteser, a third of a snack snickers and a fairy cake. My youngest is poorly and that plus news of the lockdown has weakened my resolve. Tomorrow is a new day

Sorry you're having a rough time - but don't leave it till tomorrow!

You've fessed up - stop eating all that stuff from now on. If you continue this afternoon/evening you're just compounding it and making it worse.