General Low Carb Bootcamp Chat

[BIWI]

Although I generally keep a chat thread going at the end of each Bootcamp, I think it would be better to have an ongoing chat thread that isn't linked to a specific Bootcamp.

So here it is. A sparkly new thread, for all things low carb and Bootcamp chat. As well as anything else you'd like to chat about!

Feel free to chat about anything you like here.

Why are nuts not allowed?

First time on the scales in a while. Oh my GOD. Looking forward to proper bootcamp, but am another one starting today. Christmas carbs are pretty much out of the cupboards now, so all in place for a fresh start.

As I understand it (and I'm sure someone more knowledgable will come along to expain better), nuts aren't allowed during the first two weeks of Bootcamp because they are quite carby. Obviously they are an excellent food in other ways, and when we move on from the ultra-strict phase, we can start eating them again (obviously with half an eye on the carbs).

I'm starting today too! Weighed myself. I am totally over mince pies and can't wait for shouggled brussel sprouts for lunch! 😇

@LookslovelyinSpringtime In the first 2 weeks of bootcamp things are a bit stricter as people get used to the rules and adapt to this way of eating. We should be filling up on healthy veg so no nuts, no berries, no alcohol at all. After that some people move to bootcamp lite where these things can be added in moderation

The reason is that nuts are very dense and have a high calorific value, so they are very easy to over-eat, especially as a snack. After the first 2 weeks people have got used to this way of eating and are likely to feel less hungry especially between meals.

Nuts should always be eaten in small quantities e.g. a small sprinkle of crushed nuts on greek yoghurt, or a few chopped into a salad. Plus there are a wide range of carb contents - pecans, brazils, macademia have 4 or 5g carb per 100g, pistachios have 15g and cashews 22g, so avoid those!

People who are vegan, or breast feeding etc can start bootcamp lite from the beginning and include nuts.

And to add to the above. If I'm eating nuts I try to count them out beforehand e.g. 5 macademia nuts to take to work as a snack (if I need it) or 7 whole almonds chopped and fried to serve with grilled trout. I try not to keep dipping into the packet.

Food today:
B - boiled egg mashed with butter
L - velvet spinach soup (home made chicken broth with spinach and nutmeg and a swirl of cream)
D - chicken, ham and mushroom pie (with no pie on mine) served with buttered cabbage and green beans

@ditavonteesed

Happy new year. Today is the day that I face my indiscretions, scales have not been kind and I know what I have to do. I read why we eat too much, was brilliant and really explained the science behind this woe. Wondering whether to get the mm book, I could get it on my kindle but is it the sort of book that it's better to be able to flick back into? I don't know why I have eaten and drunk so much rubbish over the last 2 weeks because generally speaking I have felt awful, tired and bloated the whole time. I'm desperate to get out and have a lovely long walk but no one else is up yet.

It's weird isn't it? At first it felt like such a treat to be knocking back champagne whenever and munching through pounds of chocs. The novelty had really worn off and I was just in the habit of thinking "this is a treat, I must be enjoying this" when it felt a bit crap and the champagne became vinegary. I'm full of determination for this boot camp and looking forward to ditching the booze.

@VeryLittleOwl

Hello - I got on the scales this morning for the first time since mid-December. Bad idea.

Got down to 10st 3lbs by June 2021, went to visit my mother for the first time in ages, decided to treat myself to some M&S chocolate-covered butter toffee popcorn at Paddington station, have not stopped eating carbs since, which is why this morning the scales say 12st 4lbs (though I'm telling myself the 8 slices of wholemeal bread yesterday are responsible for the 4lbs and I'm not really over 12 stone...).

I don't think I could even get the target shorts over my thighs at the moment. I have three stone to lose and thanks to discovering last month that every single female member of my mother's family in the last 3 generations has died of either a stroke or a heart attack, 2022 is going to be the year of sorting my shit out and getting properly healthy.

Wow. I remember your weekly weight loss shorts pictures so I am going to do the same with some jeans that are ridiculously tight at the moment. It's so easy to fall off the wagon isn't it. Those family health problems are a real wake up call though. My BP is creeping up and both my parents died from stroke related stuff

@VeryLittleOwl I remember your inspirational shorts too. Just stepped on the scales this morning. I wasn’t going to weigh until the end of Jan but your post made me think. I have eaten more carbs in the last 3 weeks than in the last 6 months. Back on plan yesterday. Scrambled eggs in butter for breakfast. Taking Mr Whitty’s advice and going to flatten the curve 😀. If you are new to bootcamp once you get to your maintenance weight this works. You can introduce a few carbs but if you go to far you rein yourself back.

@LookslovelyinSpringtime

Why are nuts not allowed?

@LookslovelyinSpringtime nuts are not allowed in the first two weeks because they are very easy to eat - and quickly become very, very carby.

They also vary enormously in terms of how carby they are - I'll post a list of carb counts later - and so you can very quickly (i.e. by eating just a handful) have eaten way too many carbs.

To go back to That Book, the other thing I was really surprised by as well as annoyed! was that there was nothing in there about the interplay of hormones (other than talking about insulin and insulin resistance) that we know now has more to do with weight gain/hunger/appetite suppression. Just the assertion that more protein would control our appetites.

If anybody wants to read just one book that explains this really well, then you should read Why We Eat (Too Much) by Dr Andrew Jenkinson

It's a really good explanation of the role that hormones play in weight gain/loss, and it's also very easy to read.

@venusandmars

I think I have as much concern about his use of '800' as I do of the word 'keto'. The vegetable sides are unlimited and not calorie or carb counted so creamy kale (including 3 tbsp yogurt) and courgettes with parmesan could add a fair few carbs, calories and fat. As could dressings - the lemon and yogurt dressing (including mayonnaise) is about 150 calories per portion including 30g fat.

I completely agree. This book, as well as the previous one, are rather misleading on the whole calorie thing - if you're going to say it's an 800 calorie a day diet, then it needs to be that strict - not suddenly allowing unlimited quantities of veg on the side - because those calories will add up, especially if you're also adding dressings. He also recommends his own brand of meal replacement shakes, saying that if you make them up with almond milk that will add just 39 calories to the total count. Well, that's only true if you use Alpro almond milk. If you were to use Plenish or Innocent (both much better quality and far less processed than Alpro) you could be adding 102 or 96 extra calories, respectively.

Joining for inspiration.

If anyone has any ideas on bread substitutes please help. I would eat bread for breakfast, lunch and dinner normally.

Indeed I do @JazzyBBG!

Both the Seriously Low Carb company and the Low Carb Food company make very good low carb bread and bread rolls.

However, they are much more expensive than 'normal' bread. But if you need to be able to keep bread in your low carb WOE then I definitely recommend them.

As promised, here is a list of carb counts for nuts. This is taken from the McCanceWiddowsonsCompositionofFoodsIntegratedDataset_2021)

Per 100g:

Brazil nuts 3.1
Walnuts 3.3
Pine nuts 4.0
Macadamias, salted 4.8
Almonds 5.3
Pecans 5.8
Hazelnuts 6.0
Peanuts, roasted & salted 7.1
Peanuts, plain 12.5
Pistachios, roasted & salted 8.2
Cashews, plain 18.1
Cashews, roasted & salted 18.8

I don't know why some values are given for roasted and salted versions, whereas others aren't, but it's a useful guide to

a) how carby some nuts are
and
b) how much variation there is

So when we talk about 'nuts' generally, we should be quite careful. A few brazil nuts or walnuts are obviously much better than a few cashews nuts, when we're thinking about the carbs we'll be eating.

Thanks for the nuts info BIWI. Must admit I fell prey to guzzling a few last night - brazils and pecans so not too bad carb wise. However it’s not a habit I want to get in to.

Thank you

@Baystard

I'm going shopping later and will get some sliced gouda or edam, I cut into tortilla chip sized triangles, bake (on baking paper not foil or you'll never get it off) until crisp and use as a crisp replacement, good with home made guacamole too.

I'm also hoping to make some home made coffee ice cream to use up the last of the xmas cream stock. Is natvia ok for boot camp?

My brussel sprouts contribution is to gently fry some chopped chorizo and when it had released all its lovely oil and starts to crisp throw in some shredded sprouts and fry for a couple of mins. I use about 5" piece of chorizo for a small double handful of sprouts).

I can't stop thinking about this so I'm going to try it today. Just chorizo and sprouts yes? You don't throw an egg on top or anything?

@JazzyBBG this is also an interesting time to experiment with what you might have instead of bread... Maybe go without completely, or try the almond and cheese muffins. Do you eat bread because it is a convenient way to mop up sauces? (use a teaspoon inspead ) Do you use it as a way of eating other foods e.g. tuna mayo? (try wrapping your tuna in lettuce leaves) Do you use it as a crumb topping? (try grated cheese and almond flour)

I make ham and cheese 'sandwiches' by buttering a slice of cheese, topping with a slice of ham, spreading on some mayonnaise and adding cucumber slices, another layer or ham and finally another layer of buttered cheese slice...

When I seek a bread-y feel I make cheese and almond muffins and spread them with peanut butter.

If I'm having cream cheese and smoked salmon I use Schneider Brot at 4g carb per slice I can usually get it in Adsa. It's a bit like a rye bread in texture so great with Scandanavian type open sandwiches.

Before this way of eating I couldn't imagine a bowl of soup without bread on the side, or egg and bacon without toast to mop it up. These days I find the bread is usually superfluous. Even when eating out I often ask for a teaspoon to mop up sauces - why dilute the taste with bread.

In general I find that the smell of baking bread is always so much nicer than the actual taste. Sometimes I keep away from the bakery section so I don;t feel tempted by the aroma of warm bread; sometimes I enjoy going close and inhaling, safe in the knowledge that the taste would never be as good as the smell.

@JazzyBBG let us know what bread dishes you eat often and we'll suggest alternatives.

@StuntNun where to start.

Toast is my life. - breakfast every day.

Baguettes

Rolls

Anything on toast.

Closely followed by pizza that has a strong resemblance.

Sprouts a la Baystard.

Great @JazzyBBG what fillings and toppings do you have for your rolls, baguettes, toast and pizza?

How did the sprouts go down stuntnun ? They look super!

I don't normally put an egg on but you've got me wondering now...

jazzy google keto pizza base recipe, there are a variety of them involving mozarella cheese and almond flour. You bake the base first, then top and rebake. The bases freeze well too. I've not had it for a while hence I've forgotten the recipe but they are a pretty good substitute, very cheesy and tasty. They are v filling though, so a small pizza goes a long way! You can make sugar free sauce (the ones in jars are often sugary) with just tomato puree, tiny bit of olive oil, little bit of water to thin it, plus salt and Italian herb mix.