Week 3 - Jan '21 Low Carb Bootcamp - time for Light?

[BIWI]

Well thanks to all the chat, I've had to start this week's thread earlier than usual

Here's the Spreadsheet of Fabulousness for you to declare all

You now have a choice: you can move on to Bootcamp Light, which means you can re-introduce nuts and seeds, some fruit and alcohol - all in moderation.

However, also bear in mind that weeks 3 & 4 are notorious for little or not weight loss and this is nothing to do with moving on to Bootcamp Light. It's just something that seems to happen.

So it's up to you. You can stay on Bootcamp if you wish, or move on to Bootcamp Light, or a hybrid - so you do Bootcamp during the week but relax into Bootcamp Light at the weekend.

Whatever you decide - good luck! Here's to a good week ahead.

@nowlook that looks like something from a Japanese horror film

@RagzReturnsRebooted I use Whisk which sounds similar but was free

@anewdispensation
That bread is so expensive, when my toddler took the 1st sl I had to resist grabbing it back ha

L: pulled pork & kimchi in lettuce boats
D: 2 sausages, braised sprouts and celeriac chips
S: cucumber and St Agur
3ltr water and black tea

@StuntNun

Oh and to put it into perspective I used to get so "hangry" that my DH was known to shove a biscuit into my mouth - before we discovered Bootcamp that is. Now I'm 49 hours into a fast and feeling fine, not hungry and ready to break my fast tomorrow at lunch.

Any none or low calorie drinks such as herbal tea are okay during intermittent fasting. It's only for extended fasts over 24 hours that it's best to have no calories at all. That said, the fasting guru Dr Jason Fung allows bone broth or creamy coffee or bulletproof coffee during extended fasts because he thinks it's better to have one of those and maintain the fast than to have to break it early and eat. They're like training wheels for a bike... eventually you won't need them any more.

49 HOURS!!!!! Good god @StuntNun that's equal between crazy and impressive. I've been on boot camp since 1st jan. How do you know if you're fat adapted? Thank you for all the info.

Thank you to @BIWI @ZiggZagg for the help also. I've bought that almond flour.

Thanks also to those who were sympathetic to my utterly shite day yesterday. Pleased to report no A & E trips required today.

I think I've dropped a bollock today as I've had 5, yes 5 meals.

B - bacon avocado and cucumber
L - salmon with cauli salad (with Mayo)
Dinner nbr 1- 6/7 smallish gammon pieces with butter spread on top. (To be fair I was making gammon sandwich's and it was either this or eat the whole loaf)
Dinner nbr 2 - Greek yoghurt with cinnamon
Supper? - gammon pieces, fried in butter and I just dumped a handful of grated cheese in the pan so it was a big cloggy mess. Was nice though.

4lts plus a bit more.

Not looking forward to weighing myself in the morning after so much food, but at least it was the right food. There's been a Terry's chocolate orange sat in the cupboard since Christmas and it mocks me daily, it's almost like a challenge now that I look at it and shut the door.

@prettybird

Re training on fasting: I do 16:8 every week day (roughly 8pm or later through to noon or later) and on 4 of those days I do the Shred or Ripped (and, when I'm in running mode, go for a run I'm not running at the moment ) DVDs in the morning, ie towards the end of the fast. I always feel like I have plenty of energy

Last week I even did Level 3 of the Shred in the morning of the end of a 36 hour fast! To be fair, that day was the middle of day of doing the DVD 3 days in a row (at my age, I've read that it's actually better for me to have recovery days), so I was using smaller weights and deliberately didn't force myself. I still felt good doing it though.

I could have continued the fast for longer but I'm following Stuntnun's advice and building it up. I'd already semi-planned to do an extended fast roughly once a month so I'm glad to read that that is a good idea

I keep earrings in my ears every day

This sounds exhausting!

ChristMyArse - I've been doing the DVDs a long time so even though I whinge at myself while I'm doing them (especially certain exercises), they're ok.

What is, or was, exhausting was when I started running again as well.

But then I went on a Webinar for runners over 50, and they key message was for all training runs bar one a week should be really really easy and even then, ever 3 miles should include a 90second brisk walk. Plus you should only run every second day. I took to this advice with probably rather too much alacrity - but it worked. My once-a-week pace/long run started to get faster almost without me trying or so it felt

Unfortunately I then hurt my back doing something else and had to stop running. I then fell off the Boot Camp wagon and put weight on which causes me other problems with running - and even though I've lost that weight again, it's been winter, crap weather, icy streets, freezing rain the excuses go on

I will start running again when the weather gets better

@prettybird I'm the same. Once of my discs slipped in November 19 and I developed cauda equina syndrome so had to be operated on immediately. It then slipped again 10 days later so had another emergency op and then it went again 5 days after that so after 3 ops in 15 days I've been left with a buggered left leg, a bowel that doesn't work, bladder issues and a left numb foot that causes me all sorts of issues. I was big before and my surgeon told me to loose 2 stone.. I put 2 stone on so here I am again trying to loose weight. This said, I'm enjoying this WOE.

And yes to sitting on the couch, it's all I do!!

@Oneborneverydecade thanks I will look at that one, in case it's as good. I do like free!

Cheeseisthebest put sprouts in a lidded container in the microwave with butter. Microwave for two minutes. Shoogle. This involves shaking and swirling the container to move everything around. Then microwave for another two minutes. Your microwave times may vary, mine needs four and a half minutes.

Anewdispensation if you're hungry after exercising then eat more! It's important to be receptive to your feelings of hunger and satiety

Mixitupalot cheese is high calorie and easy to overeat. If you want to keep having it try weighing out a portion size or get some pre-portioned cheese snack packs such as the Cathedral City cheddar that comes in a net or the supermarket own brand version.

Christmyarse it takes 2-4 weeks to become fat-adapted although the whole process can take even longer to complete - only relevant if you're doing intensive exercise. The easiest way to tell whether you're ready to introduce intermittent fasting is that you find you accidentally miss a meal because you just weren't hungry. That said, there's no need to introduce intermittent fasting unless you want to. I didn't start doing it until well over a year after I first started Bootcamp and I only introduced extended fasting recently due to health conditions I'm hoping it will help with.

I'm really interested in trying extended fasting. I do 16:8 most days and sometimes don't have lunch till about 2pm, so could probably stretch that till dinner. I might try it today and see how it goes. Jason Fung recommends alternate day fasting, does anyone have experience with that?

Definitely no running here! But dh and I are part of an online challenge and I've been walking for miles (between 8-10 miles per day, and sometimes more). But actually on this woe I feel quite strong doing it. Even if I do it in the morning and I've not eaten, and if it's in the afternoon after I've had a creamy coffee and a good lunch, I feel like I could go on for ever. And I too was someone who would feel weak and wobbly if I didn't have a Kit-Kit in my pocket for an hour's walk.

So even though a lot of January has been grey and drizzly, my mood is much better than my usual January blues just as well since there's no chance of a sunshine holiday anytime soon

B - creamy coffee, mushrooms on low carb bread, egg
L - salad with avocado, tuna, mayonnaise
D - left over moussaka, broccoli, purple kale, buttered leeks

Morning everyone!

I too am finding it hard to get motivation for more than a walk. I suspect it is this time of year. When spring appears it all gets a bit easier.

Stuck to plan mostly yesterday, though wasn't quite satisfied after dinner so had yog and then a tsp of butter.

Plan for today
L left over meat loaf, veg and mayo
D pulled pork, homemade coleslaw and buttered green beans.
Water and plenty of fat it my meals.

Hope everyone has a good day.

@venusandmars ^^So even though a lot of January has been grey and drizzly, my mood is much better than my usual January blues
Such a positive benefit of exercising outside.

Bit of a meh day yesterday as I developed some sort of stomach upset. Bad pains feeling sick although I wasn’t. As a result I didn’t fancy eating my normal stuff particularly could not face veg. Had a scrambled egg and then picked on bits of yoghurt and cheese feeling unsatisfied and trying to settle my stomach. Hoping it settles today. May just fast until it passes today.

@ChristMyArse you poor thing! I’m so sorry you’re having to deal with all those health issues on top of everything else. Hope you get better soon.

In regards to running, I read that every pound lost equates to four pounds less pressure on the knees (I may have read it on this thread so sorry if I’ve just stolen that and parroted it back). It is part of why I am keen to lose ASAP - because I get knee pain sometimes when I run. Recently it’s been okay. I wear knee supports and try and be as mindful as possible of my form. I’m crossing my fingers that the weight loss will mean it doesn’t come back because I think my daily run is the main thing that keeps me from depression.

Well I went down to 4litres of water yesterday and felt better but put on a pound overnight (despite decent food choices) so I'm going to try 4.5 litres today and make sure I drink plenty of salty broth.

I know it's not as simple as less water equals weight on, but it's the only thing I changed. And it's week 3 etc

But more water today and I'll see how it goes

@ChristMyArse Sorry you are dealing with such health problems. I hope this WOE may help and you feel better soon.

@Lyrata I like that pounds lost less knee pressure stat.

Morning!

Oof @ChristMyArse your poor body . Hopefully this WOE will have you skipping around like a new lamb in a few months

Just posting to check in. After talking about it on here, I read up a bit more about the benefits of low carb wrt cancer.

The evidence collected so far seems to indicate that it's anywhere between broadly beneficial & miraculous, so a massive boost to KOKO.

Sorry to those of you dealing with health problems. Thank you stuntnun I'm going to save that!
Just weighed myself and I've lost 3lb aince Sunday. Does that count as a whoosh!!

I have arthritic hips and the orthopaedic surgeon told me the same thing about four times the pressure, so it's all true!

Sorry to see people in pain and unwell. @ChristMyArse that's so much to be coping with.

Back down to Monday's weight today.

Food yesterday:

Lunch: crab and avocado in mayonnaise on lettuce leaves
Dinner: goose breast, celeriac and leek mash, mushrooms and sprouting broccoli cooked in goose fat
Creamy coffee

@cheeseisbest a very definite whoosh! Is that after cutting out the cheese?

Yes it is! And no cheats at all (like nuts although I know they're allowed now).
Also been doing 16:8.
I am starving this morning though and was hungry in the night. I know I didnt have enough fat in my veg curry last night.

I've lost 6lb since the beginning of the year. 12lb to go to get to a healthy BMI.

@LostaraYil hopefully @StuntNun will be along to clarify but I don't think one meal a day is recommended. 2 meals between 2 and 6pm is preferential for weight loss. I'm going to try and push back my lunch from 11.30am.

@ChristMyArse that sounds horrific, I'd be scared to move off the sofa

I feel motivated to go out for a walk today but it's just so dull

I'm all set to start and then just got a message that my friend has sent me some brownies in the post, grr. I should be grateful but I know they're going to be winking at me. I am going to try my very best to be realy good and put them straight in the freezer.

When you do have moments of weakness, what do you say to yourself to remind yourself to stay away from bad food?

Ahhh you're a lovely lot 💐

Sorry for the self indulgent post last night, but thank you very much for the lovely responses!

Life can always be worse, so I try to remain positive and this WOE is helping massively as I feel like I'm helping myself!

Love to all of you. I'm so glad I'm part of this group.

Have a good day everyone!

LostaraYil alternate day fasting (ADF) is what Dr Jason Fung seems to get the best results in for helping people with diabetes to lose weight and reverse their diabetes. He recommends three 36-hour fasts a week. So Monday, Wednesday, Friday and Sunday you eat lunch and dinner. On Tuesday, Thursday and Saturday you have no meals at all. Personally I would prefer to have Monday, Wednesday and Friday as my fasting days so I could eat normally at the weekend but it doesn't really matter so long as you pick three alternate days. Oneborneverydecade ADF isn't the same as OMAD (one meal a day) because you eat two meals on four days a week.

Again I want to point out that there's no need to introduce intermittent fasting unless you want to. Additionally if you have any history of disordered eating or tend to get obsessed about your diet then it can be a very bad idea. For example if you might respond to putting on weight one day or feeling that you've eaten too much one day by fasting the next day. That's setting yourself up for unhealthy eating patterns.

When I fast I pay attention to how I'm feeling. If I'm hungry in the morning then I eat breakfast and that just isn't a fasting day. I do an extended fast once a month and I see how I go. If I start to feel very hungry or irritable or dizzy or fatigued then I stop my fast. So I might fast for 24 hours or it might be longer depending on how I'm doing. I'm a firm believer in responding to what your body is telling you, whether that's to eat more, eat less, or eat something you're craving.