Summer Low Carb Mini Bootcamp - week 4

[Oneborneverydecade]

Morning and welcome to week 4!

I very much hope that things are going well for you, and that you're into the swing of things low carb by now. This week is mostly about keep on keeping on, drinking all the water and remembering that last week's weight loss stall may still be a factor, as your body continues to adjust to this woe.

As ever, post any questions/issue here and let's see if we can help. I'm looking for low carb and or ntermittent fasting podcast recommendations if anyone has any please.

I'll link the spreadsheet in my next comment.

So I'm still in huge discomfort! The rolls are in the bin, I had a small tuna salad for lunch, mainly lettuce cucumber and celery with a bit of tuna and plenty of oil. Sitting outside feeling as though someone has pumped my stomach up with air. Gah. Really hoping it's the rolls tbh and not the bloody HRT which I've gone back on after a break.

[quote StuntNun]@FusionChefGeoff I had BWRT to help with my overeating issues. It's similar to hypnotherapy, you can read about it here. It might be worth considering if you need to work on your relationship with food in some way. The lady that treated me has offered to do a combined online session if we could get a few Bootcampers together but there wasn't much interest on the previous thread when I brought it up.[/quote]
I would be up for this.

Venusandmars BWRT is supposed to be excellent for phobias so I'm sure you'll get good results.

BWRT - Brain Working Recursive Therapy uses visualisation techniques, somewhat akin to self-hypnosis, to install new thought patterns. So for example you could use it to change the thought pattern "I'm hungry all the time" to "I don't need to eat right now." Then the next time you're idly standing at the open fridge the new thought will pop up from your subconscious: "I don't need to eat right now." In my opinion it works so well because fundamentally we know when we're eating when we don't need to and it only takes a tiny mental push to divert yourself. I tried it in May and it made a big difference to me. One of my downfalls was wanting a piece of chocolate after a meal even if I was full and now that thought immediately pops up, "I don't need to eat right now." I've also noticed a few times my DH offered me something to eat (he's terrible for snacking because he doesn't eat lunch) and I've said, "No thanks, I don't need to eat right now" without even thinking about it. So the new message definitely embedded itself in my subconscious. The technique of BWRT is used in lots of different areas such as dealing with phobias, stopping smoking, increasing self-confidence etc. Note that the message you use should be unique to your own situation depending on what is challenging you in your relationship to food. The lady that treated me offers online Zoom group sessions for five people at €40 each. If we had fewer than five people then that would increase the cost per person. If anyone is interested then I can send you the therapist's website so you can see whether you think not will be worth the investment.

Hard day for me today, always struggle around the time I ovulate (but strangely fine when on my period)
B - scrambled eggs & mushrooms (cooked in butter)
L - mozzarella ball with spinach
D - salmon, green beans & cauliflower rice.

Also eaten 4 oven chips, a small chocolate cornflake cake & a gold club bar full accountability!
However I wasn’t actually hungry I was just picking because it was there (DCs!) and I’ve noticed the last few days my appetite has really decreased so that’s a positive (although still don’t trust myself with a pot of cream and I can’t just eat 1 square of dark chocolate so can’t have them in the house just yet!)

Better day for me today. I had to be on a train at 6.42 this morning for a work assignment. I am not a morning person but prepped a pack lunch the night before and augmented it with an oversized Greek yoghurt picked up en route. Work task with clients went on until well past lunch and everyone was keen to press on as we all had long journeys at the end of the day as well. Upshot was I did not start my packed lunch until about 3.30 and then I ate the whole pot of yoghurt. Lidl Greek Yoghurt. 500g. As well as my big dressed salad and cheese. But instead of saying ‘fuck it, I’m tired and I’ve blown it anyway’. I have reflected that I am now pretty full and require very little to sustain me further today. Dinner will be some buttered romanesco cauliflower which DH will have with fish and chips which I am not tempted by in the least. Water intake needs attention though due to lack of opportunity to top up my bottle and find a loo during the day.

An early night is definitely in order. I’m a light weight when it comes to early starts.

@Kerplunkk time to distract yourself with something else, have a bath, phone a friend etc perhaps? Says the person who clearly can’t trust myself with a 500g of Greek yog.

@Jollyholibobs one of the absolutely amazingly fantastically best things about being retired is that there are no more of those horribly early starts. So many days having to get to a train station or an airport for stupid o'clock.

That doesn't help you, I realise!

B: two bites of keto roll
L: small tuna salad
D: nothing

5 pints water one with electrolytes in
A few coffees and almond milk

Still feeling bloated and with tummy pains

plays tiny violin

@Bryonyshcmyony just looked back on yesterday's food - I think sauerkraut can also be a massive trigger for bloating - do you eat it quite regularly? Maybe the combo of sauerkraut and Keto rolls was the perfect storm??

[quote FusionChefGeoff]@Bryonyshcmyony just looked back on yesterday's food - I think sauerkraut can also be a massive trigger for bloating - do you eat it quite regularly? Maybe the combo of sauerkraut and Keto rolls was the perfect storm??[/quote]
Ha maybe! I do eat it quite regularly though

morning @Jollyholibobs

Hi all, so still bloated, a bit constipated and despite eating barely anything yesterday I've put on a pound. So thats cheery! I have dds BF and friend coming for dinner tonight and supposed to pop round to the ILs and am not in the mood to cook or socialise. Lots of water and coffee this morning and hopefully everything will settle soon.

Morning @ditavonteesed! Just surfacing now! Enjoying a black coffee in bed while my bath runs.

Just taking 5 minutes to pretend I’m retired @BIWI!

@Jollyholibobs oooh morning baths always seem very luxurious / indulgent enjoy!

We're off on a last minute 'back to basics' camping trip and I'm scared that it will be awful and everyone will blame me!! Mind you it's only an hour away so we can come home if it's terrible.

Plus DH is watching cricket today so it's up to me to set up but we have an air tent and I'm quite looking forward to smashing it on my own

It's good to observe how less stressed I am about food though - having done 2 LC camping trips already I now know how it can / will work. There's a couple of cheats I need to be careful with eg tinned ratatouille is still surprisingly high carb so won't have too much at once.

Just really praying my binge cravings stay away as there's lots of sweet / carby treats packed for the rest of the family!!! I've got some cheese / olives / eggs etc and may stop at an M&S end route to boost my snack appeal

Ooh how is the air tent @FusionChefGeoff I've been looking at those

Lazy morning with tea in bed and dc’s downstairs - bliss

I did a roast dinner last night and didn’t even get upset about not eating the roast spuds or Yorkshire pudding!! Had loads of veg and felt nicely full. I didn’t even shed a tear over the trifle....

Anyway, when I do LC, I tend to not exercise other than walking dog daily. But as I’m starting to feel good and have my eating in order, I was thinking about maybe jointing the gym. But, I always get worried about undoing the hard work I’ve done by burning loads of energy and needing more food. Has anyone successfully managed LC and gym or have any advice?

@Dellabob123 : if you're fat adapted, you'll find that that gives you sufficient energy. I can exercise "fasted" now without a problem.

On Tuesday I did Level 3 of Jillian Michaels Ripped DVD (which includes weight work) and then went for a 5.88km run. All without having had breakfast Had lunch (a Boursin cheese omelette) a hour and a half later.

@Dellabob123

Lazy morning with tea in bed and dc’s downstairs - bliss

I did a roast dinner last night and didn’t even get upset about not eating the roast spuds or Yorkshire pudding!! Had loads of veg and felt nicely full. I didn’t even shed a tear over the trifle....

Anyway, when I do LC, I tend to not exercise other than walking dog daily. But as I’m starting to feel good and have my eating in order, I was thinking about maybe jointing the gym. But, I always get worried about undoing the hard work I’ve done by burning loads of energy and needing more food. Has anyone successfully managed LC and gym or have any advice?

@Dellabob123

When you're fat adapted, which you should be by now, your body is burning its own fat for fuel. Even endurance athletes, who have very low body fat, have plenty of fat to fuel their exercise.

So you will be fine! Just don't fall into that trap of thinking 'because I've been to the gym I can eat that _'!

If you're interested, there's a really good book called The Art & Science of Low Carbohydrate Performance, by two American doctors, Drs Phinny and Volek, which will explain why you can and why low carbing might also enhance performance

. (I haven't watched that yet, as I only found it this morning, but it might be easier/more accessible than the book!)

Blimey @prettybird, that’s an amazing feat!! Well done and in awe that you did all that before breakfast!! I have no excuses!

Thanks @BIWI will take a look. I’ve been LC for 3 months now and feel ready to take it to the next level. ...within reason

I have a truvia emergency. I’m making LC waffles and need truvia - I think my mum may have chucked it when visiting. Is there any substitute I can use - need quick alternative...I suppose I could make non sweet..

Make them savoury instead! Lovely with some bacon?

@Jollyholibobs I thought it was this morning your early start, proves what happens when you read things at half five in the morning 😂 enjoy

I’m doing a happy dance today....I just measure myself today after 2 months of LC and although no lbs lost this week, I’ve lost another inch off each thigh....that’s 2 off each in total so far

@Bryonyshcmyony it's amazing!! And most importantly, it's up - first time solo so I'm very pleased.

Just made lunch - roast chicken salad for me, absolute crap for everyone else as that's the joy of camping!!