Week 4 - Leaving Lockdown Bootcamp

[BIWI]

Morning all!

here's the spreadsheet . If you haven't already seen it, check out the new info for veg/nuts/fruit that @AthelstaneTheUnready has added to it. Updated (and hopefully now the most accurate) data for all three categories, and all grouped into traffic light categories - green to eat freely (when allowed, in the case of nuts and fruit), amber to be more cautious about and red to avoid as much as possible.

If there's a particular ingredient that isn't on there, just let me know and I'll find the data for that and add it.

And now to week 4

A reminder that this week is also one where you're unlikely to see much loss - and possibly may see a gain. Just remember that THIS IS PERFECTLY NORMAL! Don't panic, but just KOKO and things should get moving again from next week.

Off to catch up with the end of last week's thread now. Hope everyone has an enjoyable bank holiday Monday

Have bought some new scales - Renpho as recommended here. And I'm a half a stone lighter on there than my old supermarket ones. Will check again tomorrow just in case. Thanks everyone

@ListenLinda I had a very similar accident at the start of first lockdown, broke two fingers and squashed my engagement ring and wedding ring. The stone stated in its setting but the jeweller checked and reset it. Hopefully you’re not too sore and your ring can be mended without too much difficulty.

@Nateismine

I've been rigidly sticking to strict boot camp so am disappointed with a 1lb loss. I'm really enjoying this WOE and feel that it's sustainable long term. In a couple more weeks I'm going to order some of the low carb bread and hopefully that's a game changer. I'm also looking forward to experiment with some baking and low carb treats.

Can someone reassure me that all this water drinking is the right thing? I'm forcing myself to drink 3l every day. I hate every sip still as I never feel thirsty. And I find it quite stressful needing the toilet all the time. I went 12 times yesterday and we were out and about, so lots of squatting in the countryside. I'm always thinking about where the next toilet will be. I had hoped that seeing would settle down, but it hasn't. Should I drink less?

Why are you disappointed with a 1lb loss? Have you not read all the posts I've made about weeks 3 & 4?! And can I point out that you've lost almost 10lbs since we started, and you've seen a loss every week so far. How are you not pleased?!

Re the water, of course it's important. That's why it's one of the rules. That said, the weight you are now you could probably reduce to 2.5 litres.

Here's a piece from www.carbmanager.com about why water is so important on a low carb diet:

Many people overlook how much more water you should be drinking when you’re on a low carb diet

Here’s why: Glucose from carbohydrates is stored in your liver and muscle cells as glycogen. Glycogen is basically a bunch of glucose molecules smashed together with water. In fact, there are approximately 3 grams of water for every gram of glucose stored in glycogen! Therefore, glucose is important for water storage in the body

Additionally, carbohydrate consumption triggers insulin secretion. Insulin tells your kidneys to keep sodium, as opposed to adding it to urine and peeing it out. If you are eating a low-carbohydrate diet, then you are not triggering much insulin release and your kidneys will excrete more sodium than usual

More sodium excretion causes more water excretion. So, to accommodate for this effect, you should drink more water and add salt to your meals while on the Keto diet

The bottom line is that carbohydrates play an important role in holding water and sodium in your body. When you restrict carbs you retain less water and need to increase how much you take in. This means people eating Keto need to drink more water and eat more salt compared to other diets

tickledtrout could you post a link to those please?

@colouringindoors the scales? I got mine from Amazon but I'm sure they're available elsewhere
www.amazon.co.uk/RENPHO-Bluetooth-Bathroom-Composition-Smartphone/dp/B01N1UX8RW?tag=mumsnetforu03-21

@ElasticFirecracker

Well done you for such a forensic analysis of what's working or not!

To answer your points:

dairy
This is probably my worst area. I eat tons of dairy - yoghurt and cheese, and would be drinking milk if I could. I had an idea that because cheese is fat I should eat as much as I wanted

Not everybody is susceptible to dairy though. Generally, yoghurt is fine, cheese is something to be careful about and milk is probably a no-no, as it has too many carbs. If you find that a) you're not losing and b) every day has lots of dairy in it, then try reducing it and see what happens. Cheese and yoghurt do add fat, but there are other ways you can add fat into your diet - e.g. butter in/on vegetables, mayo on the side of your plate, salads with oily dressings

3 meals, not snacking
I am snacking more than I think I should
Just need to improve this. Snacking encourages emotional eating for me, so it's important

By now, your appetite should be under control. If you're still hungry between meals, so you need to snack, this a sign that a) you're not eating enough at mealtimes and/or b) that you're not eating enough fat. Often, though, snacking is just a habit. To stop this, make sure you don't have the foods to hand that you'd normally snack on - as far as you can. And only allow yourself to eat something between meals if you're genuinely hungry. Try having a drink of water instead.

Fat
I have no idea whether I'm eating enough fat. It's very likely that I'm not eating enough

Why don't you list out for me your meals over the last couple of days, and specify how you cooked it/what fat you added/how much you added? Then we can see if it's not enough. But if you think it's not enough, it's probably not enough!

Vegetables
I should definitely be eating more and this is just down to disorganisation and bad planning. True! Rule 4 - most of your carbs should be coming from veg and salad. It's really important that you follow this, to ensure that you're getting good nutrition.

Alcohol
I don't think it's a problem, but I did drink alcohol last week when I didn't plan to. So I should be careful here

On Bootcamp Light, alcohol is allowed in moderation, so don't worry too much here - but do make sure you're choosing the right alcohol. Dry wine and clear spirits are OK, but beer or cider or liqueurs are definitely not.

Processed Food
I like to think I don't eat processed food, but I do. I have been having bacon, ham and smoked salmon

Again, this is OK in moderation, but try to keep it to only one meal a day. And try and buy better quality versions of those foods, e.g. bacon without nitrates, ham that is proper slices of meat and not the re-formed stuff (clue: most pre-packed ham is re-formed, but it will say that on the packet)

I'm confused about things like: artichoke hearts in a jar, tinned fish. Do I just need to check they don't have added sugar?

These things are generally fine - but yes, absolutely check the back of the packet for sugar (and carbs). You should check everything that you buy that's manufactured like this - it's amazing how many things have added sugar!

Thanks for all the advice at the end of the last thread re salt. I haven't heard of Lo salt @prettybird but will have a look. I also seen to remember someone recommending Himalayan salt. I've also realised that not eating bread & ready meals means I'm not getting too much salt there so can probably add a little bit. I also was a bit lax on water intake yesterday afternoon but made up for it in the evening.

Anyway I feel much better today, I've done my weigh-in and have lost 3.5 pounds which I'm very happy about ( although am on week 1 rather than week 3). Slightly trickier day today as some new neighbours have invited us over for drinks. Have said we don't need food but will have to be cautious, was thinking about a white wine spritzer.

@Random789

Good luck re insurance ,ListenLinda!

Well, blimmin scales stayed exactly the same for me .

The onnly positives I can find is that this might partly be due to:

--constipation, despite drinking 2l daily.

--Muscle gain??? I've been going a lot to the gym and running, and I think I'm correcting some of the general withering of strength that may have occurred during lockdown. Or am I kidding myself?

I measured myself in a few places. Thighs and chest and upper arm have lost a bit, but measuring seems very hard to do with precision (esp using tape measure from a christmas cracker) so I'm not confident these losses are real.

Only upside is that I do feel quite strong anf fit compared with a week or two ago.

What should I dooo? Just KOKO as before or try to reduce my portion size?

Remember, @Random789, what I've said about weeks 3 & 4!

You need to be drinking 2.5litres of water, not just 2.

It's very common that the scales don't move but that your measurements will change - sounds to me like everything is working for you!

And if you have gained muscle, it will mean that you are leaner, as it's less dense than fat.

KOKO. No need to change anything at this stage.

Hi everyone, well done to everyone reaching week 4 and to those seeing loses!
@Timetobuckup 11lb is amazing!!

I took a break from the thread to concentrate on my assessment because I was reading posts instead of studying
Deadline date yesterday, did an almighty stressful push, had 2 bulletproof coffees because I didn't have time to eat, cried for 3 hours solid while typing furiously thinking I wasnt going to get finished, 2 minutes from deadline (midnight) I went to submit my sub par effort.... then saw it's due the following day 🤦‍♀️

@VeryLittleOwl I LOVE hearing about your wee lambs 😍

2lb loss for me. The 1st bootcamp I did last year I saw amazing losses almost daily. Took a break from this WOE and really struggled to lose as fast as before which I found had such a negative affect on my motivation. Then I realised back then was before uni started and i had time to excercise and focus on proper meals. So I've been kind to myself, trying to keep my foods low carb while accepting my weightloss will be quite slow until uni finishes in 3 weeks and I can focus more on myself

@Stokey : I got it wrong - the main ingredient of Lo-Salt is potassium, not magnesium - but it's important too

Thanks, @prettybird, I'd really like that . Work have decided that once the levels are lifted they will embark on an entire office refurbishment . Meaning they won't open again until at least mid-July, probably a bit later. Which has driven those poor souls for whom WFH is awful slightly over the edge.

I need to get a grip with the repeat vanishing appetite. AthelCat has been a star, and forced down some dreamies, with much hacking and coughing and hesitating and dribbling, bless her. If she can, I can, so committing here to:

B: lots of creamy coffees
L: mushrooms and spinach fried in butter
D: pickled herring (been sitting in fridge for ages and needs eating today), with... probably some salad stuff and yoghurt

@BIWI thank you so much that's all really helpful. I'll get there in the end! I don't snack because I'm hungry really, it's generally for a little treat or because I was too lazy to eat enough earlier!

I'll list out my meals in more detail later as I have to go out now.

@Stokey I use Himalayan salt (and pepper) on absolutely everything. Buttered veg, salad, slices of cheese, you name it. Just a couple of grinds each time, but over the day it's sufficient.

No idea if Himalayan is better, it just looks prettier

@prettybird

Catching up on the last thread:

@ListenLinda - sorry about your woes and injuries. I had that happen to my engagement ring once (but without the injury to my finger): got it caught somehow on a trolley at Lidl heaven knows how and it pinged off in the checkout area. Fortunately, everyone helped look for it and we found it glinting over by the packing area.

@AthelstaneTheUnready : sorry to hear about your mum and that AthelCat is still unwell  If you're ever back in the office in Glasgow, we could now meet up for a coffee and chat, if you'd like 

@ilovecherries : lovely to "see" you again (and ditto: if you're ever up in Glasgow, would love to meet for a coffee and chat ). I was just thinking of you the other day and was going to name check you as an inspiration for those that were dispirited at an extended stall. You kept on KOKO for months and were eventually rewarded

Hi PrettyBird, yes, coffee soon would be lovely. I'm now back at home (have been up north living with my parents since October), so I'm getting myself re-oriented and getting DH tee-d up in the kitchen . I'm due my second jab next Monday so once that's done I will feel better about being out. We had to shield DD till last summer when she was downgraded to simply 'vulnerable' rather than CEV, but within days I'd had to move in with my parents and dad had to be shielded so I'm almost feral, I'm not sure how to cope with seeing more than two people or with being out in public!

Hi everyone, hope you’re all doing ok. I’ve not managed to keep up with the thread this past week, lots going on now since life is getting back to normal.

This week I’ve stayed the same, which I’m quite happy about, at least I haven’t gained. I’m going to koko and hopefully I’ll lose a bit more soon.

@Stokey salt is really important when you're low carbing, especially when you're drinking all the water!

Salt, like fat, is something we've been told to avoid/cut down over recent years, yet the evidence for this recommendation is being increasingly disputed.

Have a read of this piece by Zoe Harcombe which goes through 'the evidence'

... or this piece from The Diet Doctor

Thanks, BIWI. I will KOKO and try to up the water, though I'm finding that quite hard. I feel like one of those fairground bags of water for transporting goldfish. It MUST be the right thing to do though, given that I am constipated.

Thanks, too, to whoever spoke about photographing meals as a way of keeping track of things informally, without calorie/carb counting.

I downloaded a lovely very simple app called FoodView that lets you keep a photo-based food diary.

Dinner last night: roast lamb with roasted radishes, garlicky fine beans and buttery leeks. Served with a lovely bottle of Glenwood Merlot.

Yummy

Your dinners always look and sound amazing @prettybird ! And a beautifully laid table.

I’m currently absolutely fuming for no clear reason at all my family of many children and partner are just so incapable of putting anything away after themselves and so I feel like my extra day is spent tidying up (and I have marking) so feel resentful. Will try to sort self out this afternoon. I’d almost rather be at work...

Have a good day all and hope at least some of you are doing something nice!

Just popping in to do a little happy dance

13stone exactly this morning, so 8lbs off in total since start of BC

KOKO everyone and water water water!

@Jellycatspyjamas - I'm an accomplished cook but bloody useless at stir fries without resorting to jars. What do you do with yours??

@Chattycatty - big fan of the SLC rolls but they're not great for me as I don't tolerate gluten well so I've tried to limit to burgers only

@Random789 - I tried ostrich on a work trip once and loved it! You r reminded me I need to get my roller out after yesterday. I had a really good stretching session which at least means I can handle the stairs today but a roll is definitely in order. Also, AS me and read my posts - I was exactly the same - wanted proper losses every week, knee jerk changes every time I didn't get it. But HONESTLY just KOKO as it takes time for everything to adapt no need to keep changing things.

@rayna Love the idea of my DH being away and being completely in charge of my own destiny
@Bestbees it sounds like your shitfacedness was totally worth it. Hope you don't feel too ropey.
@moon & @time @mrsbert @devon @ouch great losses!!!!

@stepharoo - perfect plans I’m envious, are you members of a lovely fancy gym?

@ilovecherries - what the hell are chaffles??

@BuffyTheBuffetSlayer - what a result on the deadline!!! Are you spending more time getting it better or are you totally spent??

I feel shit today as managed a last minute vaccine appointment yesterday!!

Got some urgent garden jobs out of the way before Armageddon arrived and now in a hot bath to get rid of the chills. DP coming over later for illegal takeaway / childcare bubble ahem and planning on Turkish as there's loads of good on plan options.

L: almond pancakes, bacon, mushrooms, maybe scrambled eggs / spinach
D: Turkish takeaway

DPs should have put sorry I don't have a bit on the side

Oooh -thanks -forgot it was Monday and haven’t weighed -will do tomorrow.
Just love Lidl Carpaccio -comes with olive oil and parmesan and half a pack feels like a whole meal. They only do it in their ‘Italian’ weeks and it sells pit slmost instantly...☹️

Hello lovely people, good to read the updates 💐 for everyone, regardless.

Usually. I keep well out of the way on weigh in day, seeing a number and not going haywire is very advanced Bootcamp for me.

Today, however, there are some NSV to report, very largest trousers consigned to charity bag hurrah, very tightest BRA is now the most comfortable and what's more, waistline just made it into the '30's, 7" down this BC.

Love the tip to photograph meals for the record. Have made a album to keep them together. KOKO all.

@FusionChefGeoff I do the usual stir fry veggies (Savoy cabbage, green peppers, bean sprouts, mushrooms, pak Choi) with chicken. Marinade the chicken first - I use ground nut oil, soy sauce, a good bit of ginger and garlic. Stir fry the chicken in oil until half cooked, add the veggies and a tablespoon of water so they steam/fry and then add a dressing to cook through. My go to just now is a mix of soy sauce, fish sauce, ginger, garlic, katsup manis (carby on its own but per portion it’s ok) - give it a good shake together then add to the stir fry. I squeeze over some lime juice just before the end. Add pepper to taste - the marinade/dressing should provide enough salt but check and add more if need be.

The trick is to have everything chopped up and ready to go, and have the pan hot enough so that the liquid evaporates reasonably quickly but not so hot that things start to burn. I’d also say stop before the veggies are quite cooked - they quickly go from nice and slightly crunchy to a soggy mess so I always just under-do them.

Hope that helps - I think it takes a while to get the hang of it and I still sometimes don’t quite get it right.