Jan '21 Lockdown Low Carb Bootcamp - the Easing-in Week

[BIWI]

Evening all

@Cactusowl
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This is the full list of those who have signed up. Hopefully you're all on The Spreadsheet of Fabulousness (unless you said you didn't want to be!

Remember, weighing in tomorrow is not part of this week, although if you want to, you can put your weight in the 'original start date/weight' columns

Thanks must go, as always, to the very lovely @AthelstaneTheUnready for setting up the spreadsheet. You'll see this time that we've amended it slightly so that you can record loss for this Bootcamp as well as since you started, for those of you who started earlier.

If your name isn't on the spreadsheet, don't panic! Just add it to the bottom of the list. Don't try to insert it in the right alphabetical place - Athelstane will do that later.

If you are on the spreadsheet, but don't want to be, send me or Athelstane a PM and we'll remove you.

Whatever you do, don't touch the blue cells!

If you're using a mobile to access the spreadsheet, you'll need to download the Google Sheets app.

I am also writing a plan from all these ideas!

Can I ask about extras that I would normally cook with - pesto, curry paste, mustard, Worcestershire sauce, stock cubes, etc. Is there a rule of thumb on allowable carb count for this kind of thing?

I read somewhere that the reason that we fancy something sweet after eating a full meal is the body needs calories to digest food. Meat and veg is fine but the body has to work to masticate it, and move it through the digest tract to extract energy from it. So in the immediate, we have created an energy deficit. The body wants easily accessed calories (Sugar) to be getting along with.
Knowing this. I find it works for me to get up from the table - this peckish thing is not hunger, and it passes off.

@Justcallmecaptainobvious pesto might be high carb due to the pinenuts. People make recipes with basil/parsley, garlic/chilli/lemon and olive oil.
Garlic is not low carb, but you're using so little.
I don't stress too much about the others, mustard and stock, but have a look at your curry past, and you could switch to powder maybe. I'm not sure about coconut milk. I suspect it's a no...

Bumbledee as a rule of thumb only two cups of caffeinated drinks count towards your water consumption for the day.

Motivate the Seriously Low Carb Bread doesn't seem to interfere with weight loss. I suggest not eating too much of it per day though because it's got a lot of fibre which could cause you to retain water.

Ouchmyfeet the rules are on the spreadsheet and they're also on an old thread from a previous Bootcamp..*

Brassica OMAD does work for some people so stick with it if it's working for you. It just has a reputation for stopping weight loss in people who move from 16:8 or alternate day fasting to OMAD.

Justcallme you can use your judgement with foods used in very small quantities such as mustard.

Somebody upthread asked for cauliflower cheese recipe. This is my staple which is enthusiastically received by DH an DS as well. It’s from the Rose Elliot Low Carb veggie book. I put what ever is in the fridge cream wise. Soured cream as recipe or double cream or creamer fraiche. Also don’t always have spring onions and substitute small amount of finely chopped shallot or red or white onion. Yum.
Plan for the day
Brunch - green soup with cheese and salad
Dinner - Portobello Mushroom’pizza’ with homemade coleslaw.

Yesterday involved too much mindless snacking. Cheese, peanut butter, nuts, yoghurt. I need to get a grip on this which is becoming a bad habit. It’s boredom not hunger.

Loving this thread and can barely keep up with how fast it’s moving.

thefast800.com/portobello-pizzas/
Here is a link to the Portobello Pizzas

Typing my food plan on here makes me accountable so here goes again
B. Omlette with mushrooms spinach and cherry toms (last of the vegan sausages today so they're now gone)
L. Cauliflower cheese soup
D. Salmon fillet with stir fry green veg in teriyaki sauce (homemade so I use sweetener not sugar)

Not perfect yet as I eat a lot of Asian food with things like teriyaki or sweet chilli sauces so I'm trying to adapt them and if not leave them out. I also was eating a lot of plant based - so meals around pulses and tofu so those are off the menu atm.
Really looking forward to next week now!!

Howdidthathappen black bean sauce is the lowest carb - if you read the labels you'll be able to find one that isn't too carby. Alternatively, soy sauce and a splash of toasted sesame oil works well.

@BIWI I’m taking iron at the moment and have been told to take them with orange juice. Is 200ml of orange juice every morning going to ruin things?

You'll have been told to take the OJ for its Vitamin C as that helps absorption of Iron. Could you take an effervescent Vitamin C tablet instead?

Hi m0therofdragons. I also take iron. The reason why they tell you to take it with orange juice is that Vit C helps the iron absorption. So any food with high Vit C content (such as kale) eaten before you take your iron supplement (or iron-rich water) should be fine. It doesn't have to be juice.

My plan for today:
B - eggs & spinach
L - crustless quiche (bacon & courgette)
D - Probably a tuna salad.

Good day to everyone1

Morning all!

Can you please recommend the best brand you use for Greek yoghurt? I've found FAGE at 5% which has the lowest carbs but as I'm about to stock up I'd like to know I'm defo getting the best one

@Howdidthathappen1 I do Korean dishes with gochujang paste. You get a lot of bang for your buck, so don't have to use much. + sesame + tamari sauce (which is less carby than soy). I do stir fries with a little fresh garlic and ginger, Chinese 5 spice, sesame and tamari. This is nice as an egg fried rice with caulirice.

My plan for the day today:
B: boiled eggs, ham and loads of butter
L: Tuna Mayo, cheese + cucumber
D: Venison stew, green beans and small portion buttery mashed swede

ChristMyArse I like the Lidl yogurt that comes in a huge tub. I make my own yogurt now though as DH gets through gallons of the stuff.

This one!

Thanks @Frty

It’s a bit new for me (since November) but I’m terrified to feel as bad as I did again so that’s really useful to know.

@Motivateinmotion

I'd say a qualified yes to the Seriously Low Carb bread - it is very low carb, and does seem to be a genuine carb count. Others have reported it has had no effect on your weight, so I'd go ahead. Just keep an eye on things, and if you find you're not losing, then ditch it. (Mind you, it's so expensive you can't be wanting to eat it every day!)

@ChristMyArse the stonking headache is a good sign! But it also means that you need to deal with your electrolytes.

Firstly you need salt. Cook with it and add it to your food - and to deal with the headache immediately, as well as painkillers, try a hot drink made from Oxo, Bovril or Marmite.

You need sodium (salt), magnesium and potassium. You can get a supplement for those, and you can also get them from food, especially salmon, avocado, spinach and full fat yoghurt.

Lidl have changed their Greek yoghurt so it no longer comes in that very useful tub and, even more importantly, have reduced the fat so it's nowhere near as creamy as it used to be

@Justcallmecaptainobvious

Can I ask about extras that I would normally cook with - pesto, curry paste, mustard, Worcestershire sauce, stock cubes, etc. Is there a rule of thumb on allowable carb count for this kind of thing?

Generally speaking, although these may have high carb counts, you'd actually be using such a small amount that the carbs you'd be consuming would be negligible. For example, English mustard is 13g carbs per 100g. You're a better woman than me if you can eat 100g of English mustard!

So really the only rule of thumb is to be vigilant - check the ingredients and carb count of anything that's pre-made, but then consider how much of that product you'll actually be eating. So, as examples - if you had a teaspoon of English mustard (5g) with your meal, that would 0.65g carbs. If you had half a tub of Sainsbury's fresh pesto, you'd add 1.9g. If you'd made a beef casserole for 4 people, using 1 Knorr stock cube, you'd be adding 0.575g carbs.

The things to avoid, though, are where you'd be using the whole jar - so a curry sauce or a pasta sauce (not that you'd need one of those, obviously!). As an example, if you made a Korma curry for 4 people, using a jar of Sainsbury's Korma pasta you would be consuming 13.4g carbs, before you take into account any other ingredients!

@Howdidthathappen1

Asian food is difficult because they do seem to use a lot of sugar/sweetening agents in their food! Ultimately you need to use your own judgement I think. If the recipe calls for 1 teaspoon of honey, is that really going to matter? If the rest of the ingredients (and what you've eaten that day) are low in carb, then it's probably OK.

On the other hand, remember that we're trying to train ourselves away from wanting sweet things - so even if it's a teaspoon, why not try it without and see if actually makes any difference?

I find that I can't tolerate sweet things very easily these days. DH made a dish last night based on parsnips (he was so keen to cook I hadn't the heart to tell him they were too carby!) but I really didn't enjoy it. Partly because he hadn't cooked them for long enough mainly because it was just too sweet.

@ChristMyArse unfortunately Fage no longer make their 10% fat one. (Or if they do, I can't find it!).

Sainsbury's, M&S and Waitrose have their own brand Greek yoghurt, which is lovely - in Sainsbury's and Waitrose it's under their premium brand range (Taste the Difference and No. 1).

Sainsbury's

Waitrose

M&S

Tesco have one too, but I haven't tried this one

Morning all and a belated happy birthday and glad house move went well to plumstone.

RememberSelfCompassion welcome

52andBlue in addition to all of BIWI’s brilliant advice, here are some of the things that I do;
At breakfast you could mash your boiled eggs with butter, a tip I learned on here.
Do you like Greek yogurt?, I like it with a teaspoon of double cream.

What about making some soup, eg chicken and leek, broccoli etc to have in the fridge for an easy lunch if your giving your children a sandwich.

Shepherds pie works really well with a celaric and leek mash, or swede mash or swede and celaric mash, some posters do half potatoes for their family and the other half for them.

When cooking switch shallots for onions as they have a lower carb count.

A really easy side dish is oven roasted frozen green beans, bag of frozen green beans, tip in a roasting dish, drizzle olive oil and sprinkle sea salt, I roast for about 50mins at 180 or 200c, give them a stir round about every 20 mins, those leftover can be reheated the next day.

I also roast broccoli and cauliflower in similar way, but broccoli is quicker. Keep an eye on them in the oven as you want them crispy but not burnt.

Another thing I have found on here is homemade coleslaw, grate a tiny amount of carrot with some cabbage or Brussel sprouts, small amount of shallot and stir in a low carb mayonnaise, I use Heinz Real mayonnaise which is 1.4g per 100g, I tend tend to mix mine with a little Greek yogurt, lemon juice and some olive oil. It is great to keep in the fridge and you can use it with most meals, eg quick lunch your usual salad with homemade coleslaw.

The other recipe that comes up a lot is Cheeseburger Pie. I have not made it yet.

I cook the same meal for myself and family, but adapt the side dishes and it works for me so I hope it would work for you. I think the key is to tweak what you would normally eat if your trying not to upset your children’s routine.

If you like eggs, I would embrace that as you could pre boil some and have them in the fridge as a back up plan. If you need a snack or a easy meal that might help.

Today

B Greek yogurt with teaspoon double cream
L vegetable soup with butter and cheese
D salmon with flgv and roasted broccoli

2 coffees with teaspoon cream , decaf coffee mid afternoon if I need it, Teapigs teas and water, water, water. Dog walk, a jigsaw etc

@BIWI @StuntNun thank you.. I was in the middle of an online shop at Sainsbury’s so plumped for their own brand.

I'm struggling a tad with my electrolytes, I'm having half a teaspoon of salt with water morning and afternoon but still feel dehydrated quite often. I'm eating all the foods suggested and OH cooks with it. I may up it to 3 times a day. It's another one of those situations where it feels completely alien!

That ping pong pound came off this morning. Let's see what tomorrow brings - I'm hoping it's buggered off for good!