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

[BIWI]

Evening all

@Cactusowl
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@Sunseed
@LostaraYil
@LarryUnderwood
@Turnedouttoes
@Lyrata
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@BurnherSmurf’s
@Cheeseisthebest
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@RatherChillyInHere

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.

@BIWI thanks, I’m having a cup of hot marmite every day to help with the salt and think I will concentrate on buying magnesium and potassium rich veg until the summer when I’ll grow perpetual spinach and chard. Fatigue is one of my illness’s symptoms so I’m not blaming the low-carb at all, I do want to know it’s not exacerbating it though.

B- fried egg and tofu slices on bed of spinach, chilli and mashed avocado, tea with soya milk

L-smoked mackerel fillet with salad and roasted cauliflower

D- Roasted vegetables (celeriac, turnip, peppers, tomatoes) and halloumi followed by Greek yoghurt with cream if i have pudding cravings

S- (if needed) kale crisps

I’m still new to this, any glaring problems?

[quote MrsOmelette]@BIWI thanks, I’m having a cup of hot marmite every day to help with the salt and think I will concentrate on buying magnesium and potassium rich veg until the summer when I’ll grow perpetual spinach and chard. Fatigue is one of my illness’s symptoms so I’m not blaming the low-carb at all, I do want to know it’s not exacerbating it though.[/quote]
Good idea re the veg.

In the immediate term, how about a supplement? Also, just drinking hot Marmite might not be enough - are you using salt in your cooking/on your food? It does make a huge difference, and it's especially important if you're drinking a lot of water.

Yes December

@Swallowedbyasnake

B- fried egg and tofu slices on bed of spinach, chilli and mashed avocado, tea with soya milk

L-smoked mackerel fillet with salad and roasted cauliflower

D- Roasted vegetables (celeriac, turnip, peppers, tomatoes) and halloumi followed by Greek yoghurt with cream if i have pudding cravings

S- (if needed) kale crisps

I’m still new to this, any glaring problems?

I assume you are a pescatarian?

All looks fine to me. But two things:

• don't plan to have a pudding. On Bootcamp we're aiming to break the hold that sweet things have over us.

• and don't plan snacks! You really won't need to snack - snacking is something we end up doing on a high carb diet, because we're constantly hungry between meals. On a low carb diet, when your blood sugar/hormone levels are more controlled you will genuinely not be hungry between meals. (You may even find yourself forgetting to eat at mealtimes!)

If you are still hungry in the evening, then it's a sign you're not eating enough dinner, and/or not eating enough fat and or protein.

BIWI Ooh lots of weird ingredients there. I was actually just listening to a podcast where they mentioned Omega 6 as a driver of obesity - which I think is found in sunflower oil - so perhaps I’ll stick with the cream for now!

Morning everyone.
I'm feeling really shaky today and heart racing a bit. I've only had one cup of tea, no coffee, no alcohol for weeks.
I've also got 4 mouth ulcers on my gums, not had ulcers for years (got them a lot as a child).
I'm not doing keto or bootcamp yet.
Any ideas?

@cheeseisthebest

Morning everyone. I'm feeling really shaky today and heart racing a bit. I've only had one cup of tea, no coffee, no alcohol for weeks. I've also got 4 mouth ulcers on my gums, not had ulcers for years (got them a lot as a child). I'm not doing keto or bootcamp yet. Any ideas?

It sounds like carb flu - but you say you're not low carbing!

You need to eat something. Have a slice of toast with some Marmite.

Ulcers are also a sign of stress and vitamin/mineral deficiency. see here

Get yourself something like Berocca or another good vitamin/mineral supplement.

If eating something/more carbs doesn't sort it out, then I'd check with your GP.

Thank you. Well I havent had any traditional carbs for about 6 days, no potatoes bread pasta etc. Had butternut squash last night though. I take multi vits and vit c as well.

OK - then it's an electrolyte issue.

You need sodium, magnesium and potassium. Sodium is the key one, and that means salt. Have a hot drink made from Oxo or Bovril or Marmite - or you could try dissolving some salt in a glass of water. You also need to add salt to your food and cooking.

For potassium you could also try using Lo-Salt.

Good food sources are salmon, avocado, spinach and full-fat natural yoghurt.

A supplement is also a good idea, although obviously that's not going to help you right now! But try something like Zero, by High5

The other way to "add" magnesium is to have a bath in Epsom salts. Self-care and mineral absorption in one!

TK Maxx often has Westland Epsom Salts heavily reduces so that's where I stock up.

Turnedouttoes that rash looks so sore. I hope your starting to feel a bit better. Hopefully with stuntnun and Biwi s advice you can link it to Keto, but just in case you can’t, can I suggest that you keep a food diary of everything you eat and drink, as someone more knowledgeable than me may look at it and see a link.

I say this as I have to follow a FODMAP diet, which I was put on following a trip to a gastroenterologist and then a referral to a very well qualified dietician. The dietician explained to me that there are things in foods across food groups that can add up and cause problems, I suppose in the same way that sugar is found in cakes, drinks, fruit and veg. As BIWI suggested I was also wondering about an extreme egg allergie, before this how many eggs would you usually eat in a day/week ?

In my case I went along to the dietician (after a colposcopy to rule out anything more serious) with my 2 week food diary, feeling virtuous, only to have most of my food marked through with a highlighter pen. One of the things she was very clear about was that I was a repetitive consumer, for instance I had tried to cut out tea and coffee, I replaced this with camomile tea, lovely and calming I thought, but not for me, I had avocado most days for lunch etc. On a FODMAP Camomile tea is not something I should really drink, same as onions, garlic, fruit with stones and avocado etc. I can have a little of these, but if I have them all I am actually eating a lot of what makes me feel very unwell.

Today
B Greek yogurt
L soup
D roast lamb and FLGV

Shaky feeling could also be due to not getting enough fat - I get shaky when I’ve not eaten well. So if you’re low carbing and have left out the high fat aspect, I’d make sure to have extra fat with your meals over the next few days until you’re properly fat adapted.

This thread moves so fast!

@BIWI thank you so much for Al your comments. Will add green salad tonight as well. Went for an 8km walk with the children and then wanted something different to soup so had massive green salad topped with halloumi, peppers and mushrooms. Going to have some Greek yoghurt and cream now as taking your advice to up the fat a bit. Are red and yellow peppers OK on bootcamp in moderation?

Thank you @stuntmum that makes sense. I will try be as strict as I can. I'll get some vitamins too, good shout.

It was a green pepper @BIWI - yay me! Haha.

@Bestbees peppers are fine generally as red/yellow ones are only just over 4g carbs per 100g - green have the lowest carb count at just under 3g.

Actually I've just checked the carb counter on the spreadsheet and was a bit alarmed to see that red/orange/yellow peppers are in the red zone, with higher carb counts than Sainsbury's give, so I'll ask @AthelstaneTheUnready to edit that.

According to Sainsbury's website:

green peppers = 2.5g carbs per 100g
red peppers = 4.1g carbs per 100g
yellow/orange peppers = 4.4g carbs per 100g

C'est fait, BIWI.

B: loads of coffee
L: more of yesterday's roast chicken (with sprouts, broccoli)
D: a mystery still

I do a very small amount of volunteering for vulnerable people over the weekend. I suspect there is some low carbing going on, as I have returned today loaded with late Christmas thankyou tubs and boxes of chocolate.

Fortunately chocolate is not my particular vice, so will set them aside to pass on to someone who looks in need at any point.

Thanks for the help. I've just had some homemade soup and I put grated cheese in it. Was lovely. Not shaking now. It was only slightly but concerned me! Also remembered to take my b12 spray as that might have caused ulcers and I had been forgetting to take it.

I'm just bobbing in and out of this thread - I'm mostly keto, but I love the atmosphere on here! - and thought I'd add my tuppence worth about electrolytes.

If you're struggling to get enough of them, MyProtein sell Electrolyte Plus tablets - I can't remember the price off the top of my head, but they're good value and the site has a big sale on atm.

Also, the rehydration sachets you can buy in any supermarket (the ones you take after a bout of D&V) are very good.

Both things have saved my backside during carb/keto flu - in fact, I didn't even get it 😁

Thank you @NotwatchingSpooks the last 24 hours have been pretty horrendous! It’s just the most insane itchiness and nothing seems to help apart from being dosed up on painkillers and covering my chest in ice packs.

I’m not sure if it is diet related as I’ve always eaten lots of eggs and haven’t introduced anything I wouldn’t have normally eaten although it’s something to think about. I did wonder if in the last year it’s happened when I’ve low carbed lots before with no problems because this year I’ve been living with very unhealthy but stick thin DP so have been having a lot more treats and carbs. Whereas when I lived alone I’d rarely eat sugary treats or many carbs and they’ve now creeped in, so perhaps bootcamp is more of a shock to my body.

I just feel so stupid that I’ve bought this on myself again and didn’t realise I didn’t actually have shingles last time 😂

I’ve been carefully upping my carbs and then hopefully when the rash is gone I can ease myself back in while monitoring carbs a bit more carefully.

@StuntNun my hypothyroidism is well controlled with thyroxine but I am due a blood test in the next couple of months so maybe needs upping. Although I haven’t had any other symptoms, no tingles or anything

Hi. Very last minute but can I join please? I am on my phone but will get my laptop out later to access the spreadsheet. Totally new to this so will do some catching up research tonight.

Started the new year at my heaviest ever.

Welcome @AndeaMartel!

Hi everyone.
I'm also starting the new year at my heaviest so finding bootcamp was perfect timing.
Have tried to ease myself in (very!) gently this week and had some great days. The most amazing thing for me is I've had days when I've stuck to the rules and haven't felt hungry. I thought I had real problems with uncontrollable eating so this has been a revelation.
I've tried low carb/high protein before but I still felt hungry so low carb/high fat feels better.
My two weaknesses this week were giving up when I had a particularly stressful/emotional day and caving in when baking with the kids. No surprises for either of them! Hopefully, each week these inevitable days will get easier.
Feeling positive for the coming week though and have picked up some great tips on here already so thanks for a great start everyone.

I ate an apple with peanut butter. Then I looked it up. 😱 Mistake!