Week 4 - May 22 Low Carb Bootcamp - the end of the first half!

[BIWI]

Morning all!

I see from the last thread that there have been some great losses, despite the doldrums that we generally experience in weeks 3 and 4.

For those who haven't seen the scales move (or for whom the scales have moved in the wrong direction), don't panic - KOKO. Make sure you're following the rules, and all will be well. Remember that this is a marathon not a sprint, and try not to get too fixated on the short term.

Here's the spreadsheet, as usual . Casting my eye down the list there are some really great results, with at least four Bootcampers already more than 10lbs down, which is fantastic.

Here's to another good week

@FinallyHere I find my hunger signals are different on low carb. I don't find I have that urge to eat immediately or a rumbling stomach. I do find that I get a bit grumpy or a wee bit lightheaded if I stand up too quickly. Those are now my signals to eat but they don't urge me down the road of eating carbs as they feel less urgent. I've got time to boil eggs or cook dinner rather than feeling that I need a snack NOW.

Hunger is driven by hormones - not by an empty stomach! (At least not for us in the wealthy Western world).

When we're low carbing, we're keeping insulin levels low - which also keeps other key hormones, such as grehlin and leptin, low. They're all in balance, so we don't get the hunger signals sent to the brain.

There's an interesting piece about hormones here

Good morning campers!

Great milestone @averywittyusername and NSV @glamourousindierockandroll and shout out to all the other losers and, as importantly, the KOKOers!

Hope you feel a bit more energised today @Lougle.

@RagzRebooted could you take cheese in a cool box? I find cheese tastes great better at room temperature anyway and not being refrigerated for a day or two is unlikely to do it any harm if you l can keep it cool (especially vacuum packed ones).

@FinallyHere in my experience the body tends to get used to the frequency of eating and adapt. So I never eat breakfast and never feel hungry in the morning and if I get into the habit of eating once a day I then stop feeling hungry at lunchtime.
However, I believe that for weight loss it is better to keep eating regularly as otherwise you may find it difficult to eat enough and if you don't eat enough the metabolism can slow. I think it has also been shown that unpredictability in fasting is better for weight loss. This BC I'm actively trying to eat at lunchtime at least half the days (even if not actively very hungry) because when I've slid into OMAD (one meal a day) I'm sure that although initially pounds fall off I then plateau quite quickly.

@RagzRebooted my campervan favourites are scrambled eggs and smoked salmon; cornbeef hash made with celeriac and served with green beens; cold meatloaf (dense so it doesn't take up too much space in the small fridge); cheese and almond muffins spread with peanut butter; frittata / omelette; oriental style stir fry with veg, ginger, garlic and cooked chicken chucked in at the end; asparagus fried in butter with parmesan and parma ham. Pre-made bolognase sauce with lots of veg (pasta for dh, extra parmesan for me).

Our fridge is for butter, milk, cheese and dense proteins (bolognese, cooked chicken, etc). If dh wants yogurt and beer he has to buy them and eat them each day, or have them warm!

I've skipped out of a visit to PILs today so packed dh off with carb laden fishcakes and deserts. Boiled eggs mashed with butter for me, and lamb casserole and FLGV for later.

Grrrr! Wine and a bit too much getting free and easy with LC light for two days - and it shows on the scales!

Reining it in next week as I’m absolutely determined to crack a sticky couple of pounds. Tipping over that stone milestone is my incentive!

Today:
B - Greek yog
L - big salad with poached salmon, eggs and an avo
D - bolognese on cabbage with cheese
S - tea, coffee

On the topic of not being hungry, I haven't at all got the hang of this. I'm never hungry first thing, so can break me fast closer to lunch time - 11/12 o clock. This is fine as I'm happy then with some sort of veg & chees & eggs combo.
But if my next meal goes too late, I can get suddenly HANGRY. I try to eat in the afternoon, even if I'm not very hungry - veg and a protein of some sort, and fats. But if it gets too late - after work, say - I find myself craving carbs.

So I will eat, while not really hungry, to avoid sudden overhunger. Sticking to the '3 meals a day' works for me - even if the timing of the meals can be a bit odd. Sometimes after a late lunch/early dinner, I am happy with greek yogurt in the evening.

Well done Witty on your shiny new wt. You'll be in the 11s soon. I am similar to you, started at 12'3, now in the 11s and pretty close to a 10yr (or 20!) low.

Water, water. water!!!

Are you having enough fat, @APerfectlyGoodName ? It's the fat that keeps you full.

Plan for the day:

B: chia seeds in almond milk with stewed rhubarb
L: fried eggs with mushrooms and avocado
D: roast pork, broccoli, shoogled sprouts and mange tout. Might have a glass of wine to go with it!

I need to look into these chia seeds. Keep seeing them mentioned.

My day:
B - Fage Greek yoghurt with raspberries
L - 'House salad' - lettuce, 2 cherry tomatoes, cucumber, pepper, red onion, with olive oil and vinegar and St Agur cheese
D - ½ ribeye steak, courgetti and mushrooms

Fluid: 3 X 750ml, 6 cups tea.

Hi there,

L: salmon in butter, avo, roast peppers and goats cheese
D: chicken kebabs, roast med veg & greek yog
S: 2 creamy coffees and handful of hazelnuts
On track for all my water today

I seem to have been gaining and losing the same 2 or three pounds for the last 2 months (have been low carb for several months and have lost 2 stones in total). Feeling a bit frustrated now as even Bootcamp doesn't seem to have disrupted the recent stall. Anyway, I'll KOKO and hope for a loss tomorrow.

B: nothing
L: bacon, egg scrambled with cream, mushrooms, coffee
D: roast chicken with skin, broccoli, mashed swede, random blob of crème fraiche.
S: a few berries

Keeping up with the water.

Tired today after part last night. No alcohol though and a lovely time was had.

B Black coffee and several cups of tea
L coleslaw of red cabbage and mooli radish. Avocado, asparagus and Pié d’Angloys.
D pan fried salmon, griddled aubergine and asparagus followed by rhubarb with erythritol and cream. Feeling good and in the zone. But need a good nights sleep.

@Lucienandjean I'm exactly the same! I started this woe on the January bootcamp and have lost 2 stone. I'm thrilled, it feels great, but I know I have more to lose and want to keep ploughing on. I'm doing the same as you and KOKO - fingers crossed for us both we see some losses soon.

Hello lovely people, I would really appreciate your support.

After a good few years off the waggon, it's been Bootcamp for me since 10th Jan 22

My focus has been good. The inches have been melting very away and all is good. LCHF has felt effortless and really good.

Just recently, I've had a long planned day off which was great fun. Nothing so very bad, some fancy chocolates (rather than square of Lindt 90%) and a pudding after the celebration meal.

Today I am back on it with all the water plus

B: IF
L: cauliflower, creme and Parmesan
D: veal fillet, braised shallots and celery with celeriac.

and all my brain seems to be able to do today is to make inappropriate suggestions, of things to eat and why it would be entirely appropriate to eat them. However I react, up pops another similar or even worse suggestion.

Just to be clear, all suggestions about eating high sugar things, nothing worse than that. 😀

In previous attempts to low carb, I have allowed one small slip to escalate, leading to years back in a carb heavy wilderness. Getting back with the programme without delay has got to be the way to make this a more long term approach, so that I can take the odd bump in the road in my stride rather than letting it derail me completely.

Quite the heap of mixed metaphors (!)

If I keep on not giving in, I'm sure the urge will die back eventually. Meanwhile I appreciate having this thread to pour out my thoughts, helping me to stay strong.

@FinallyHere
you can Do this
you are doing it
you have had a wobble , but koko and ignore that sneaky voice telling you to eat sugar
think of how much better you have been feeling and don’t throw that away

@FinallyHere it's the siren call of the carbs, unfortunately!

But you know this is what it is. You also know that you need to resist it. The more you go on with low carbing, the more you know that it's a very damning seduction.

Have a look at the resources on the spreadsheet (or get hold of any of your books about low carbing if you have any) and re-read/read up about low carbing and its benefits.

You know it works, and that it's so much better for your health.

Don't let a moment of hedonistic indulgence sabotage you!

I know it's hard, and you have all my sympathy

I try with the fat Lougle - but you're right. my instinct is not to add, but it is what stops the hunger.

Today was a good day for me.
B. Creamy coffee.
Brunch. Cheesy omelette with spinach on leaves - lots of blue cheese. Simply delish. Olive oil on the leaves.
L. Cheese at a garden day out.
D. Chicken thigh with HM coleslaw.
Lots of water.
I ran 5KM on the treadmill this evening, so I'm relaxed here, enjoying the endorphins.

@APerfectlyGoodName Have you not read up on low carbing? It's really, really important that you not only add the fat, but also that you understand why you're adding the fat.

A low carb diet is a high fat one.

It is also, as PP have said, what will stop you feeling hungry between meals.

Just recorded 3.8lbs down on the SoF. Pretty pleased with that. Have cut down my Greek Yoghurt intake this week and snacks. Suspected that I was overdoing it.

B Black coffee
L avocado, French cheese, homemade coleslaw. Spoonful of Greek yogurt
D Shakshuka

Lost 2lb ( 4 packs of butter ! ) this week which I’m pleased about.

I have been bobbing around up and down but this is a definite down , and I feel lighter , stomach flatter ( though not flat )

happy Monday !

I'm super happy. I'm recording a 3.1lb loss this morning but I weigh in KG. I had an early whoosh to 65kg earlier in the week, then went up 65.4, down 65.2, 65.1 and today 65kg again. But the scale was doing that hesitation thing, flipping between 65 and 64.9 before settling at 65 again.

So I must be on the downward trend 😊

My appetite has definitely reduced. Yesterday evening I had ½ ribeye steak, ½ pack of courgetti and 3 mushrooms in a creamy peppercorn sauce. I felt full part way through and left about ½ the veg. (No way I would leave my steak!!).

Hey I've just joined, so great to read all these positive experiences, well done to everyone.
I've lost approx 4lbs in 16 days, used to have a serious addiction to sugar and couldn't make it through the day without it. Ate bags of sweets most days.

Been having carb Killa bars or similar if I do have a craving.

4 packs of butter down this week 😀
That makes it 7lb since start of BC and a stone since I decided to shift weight at Easter.

I have lost 4" off my waist.

I had really piled on the pounds earlier this year and was feeling so uncomfortable (and my clothes were so tight). I feel so much better.

I sm still overweight, so am aiming for the moment for another stone as next target, but want to be down to 11 stone by the end of the year.

@FinallyHere I know exactly what you mean. I get on well with LC but I have wobbles from time to time and in the last a wobble had meant a spectacular fall of the wagon. But but but... having stuck with it - I still wobble now and again, and I often fall off, but I find it gets much much easier to get back on again.

I wobbled this weekend. Yesterday I got back on, fought off a bread craving in the afternoon and made a good alternative choice of chorizo and cheese, but then toppled off again in the evening. However, I'm back on it again this morning and I'll KOKO.

I'm planning my meals for today quite carefully, if I'm not sure what to have then I'm at higher risk of reaching for bread. I'm also going to be extra strict for a day or two as I picture the carb monsters in my gut that I had been starving out starting to perk up.

B- black coffee
L- buttery 2-egg omelette
D- sausages, leftover cauliflower and tomato and feta tray bake, FLGV and clotted cream with rhubarb.
Snack (if needed) - chorizo and cheese

@FinallyHere what's your plan for food today?