Jan 2023 Low Carb Bootcamp - Week 1!

[BIWI]

Welcome everyone! We have over 160 people signed up this time, so things are going to move quickly.

Here's the link to The Spreadsheet of Fabulousness which has been carefully and lovingly curated by the very lovely @FinallyHere

There are a few bits of admin that I need to post before we get going. The first of which is the usual disclaimer:

I am not a medic, a scientist, a dietician or a nutritionist. Everything that I post here is based on my reading and my own experiences of low carbing gained over the last 20 years. You follow the guidance here at your own risk - although I very much hope that there are no risks!

Very importantly, though, if you are on any kind of long-term medication, please talk to your GP/nurse about low carbing. This is especially important if you're on drugs for hypertension, cholesterol and/or diabetes, as a low carb diet should have a positive impact on all of those conditions, which would mean that your dosage may need to be decreased, if not removed altogether.

The second is about etiquette:

Please, please, please read all the posts on the thread before you make your own post. These threads work so much better when we're all here interacting with each other, as that means we can offer help and support when it's needed. Don't just jump on the thread to plop down your meals for the day, your weight that day and then just fuck off. That doesn't help anyone.

More than anything else, it's incredibly irritating when someone posts a question which has already been answered early in the thread. I, and lots of other Bootcampers, spend a considerable amount of time responding to people's questions and concerns, and it's pretty insulting when it's obvious that these haven't been read.

(Oh, and it's very obvious if you haven't read the thread, so take that as a warning )

@CarbyLite
i quite often make cod in Parma ham , wrap cod fillets in ham , then fry them in of butter , spooning the butter over as you cook, give them a little blast with a high heat so they crisp up

ive never made a sauce to go with it , but I imagine cream or sour cream mixed in the the butter at the end would be lovely , no salt needed as ham is a bit salty anyway

@Fourfrosties gargle with dispersible aspirin?
lbnblbnb genius! I never thought of turning my phone to landscape to see the sheets better. Thanks.
Love the idea of your burlesque class finallyhere but are you in leggings and a T-shirt or the proper gear & feather boa? Do they have feather boas? Sounds fun. How did you find that?
carbylite Fry chorizo in butter to release flavour, add cream & then cod? Would that work? I had creamy tarragon chicken casserole tonight where I pan fried the chicken in butter, added a bit of stock, a pot of creme fraiche, carrots & broc. It was a bit thin but delish and I just slurped the last of the sauce.

@Fourfrosties for a sore throat just hot water and apple cider vinegar - a while ago I discovered adding a bit of our powdered unflavoured electrolytes tastes wonderful-Honestly don't knock it til you've tried it! That piping hot is mint

@NotDonna thank you, I will buy some on the way to work tomorrow!

@TigerYiger thanks, what ratio of water to vinegar do you suggest?

@Fourfrosties I do a lid full in a mug

have found the spread sheet. Thanks so much to whoever did it, I’m in awe that you spend so much time running this,really it’s amazing. Thank you
p.s I’m feeling a bit full of chicken still

Read through 8 pages at different stages before work, lunch break and while child was at activity it passed the time easily reading all your food was making me hungry.
Nice to see a few from different countries.
I'm from Ireland anyone else from Ireland.

Thank you @Mercedesbenz2022 and @NotDonna I’m going to try both of these ways, one tomorrow and one next week. 🙂

@Janieread - not enough food?

I was full up at lunch on the salad. Had peppers, onion cucumber, tomatoes and olives as well.

The soup was filling too.

Not a fan of breakfast, but note that this is a must, so will have eggs in the morning or Greek yoghurt. What does one have with that, as my go to would normally be honey?

@adviceatthislatestage coconut milk (canned) is fine - especially if it's full fat - although you do need to check the carb counts, as the different brands vary considerably.

KTC brand is 2.2g carbs per 100ml
Amoy is 3.3g
Dunn's River is 1.1g

Had a change of menu as I managed to get to the shops.

lunch - spinach and leek scrambled eggs
dinner - chicken thighs, stir fry and cauliflower rice
snack - a mini cheddar portion

@CarbyLite I'd sweat a couple of chopped shallots (the banana/echalion ones) in some olive oil, along with the chorizo (also chopped). Cook gently till the chorizo releases its fat/colour. Season with black pepper and a little salt, and any other herbs that you like/have to hand. You could add a chopped chilli or a couple of chopped tomatoes if you like.

Once the shallots are softened and the chorizo is cooked through, add your double cream. Stir together and bring to the boil, then turn the heat right down so you're really just keeping it warm.

Then fry your cod - in a frying pan, melt butter and add a little oil, and then cook the fish skin-side down for a 2-4 minutes (depends on the thickness of the fish though!). Flip it over and cook on the flesh side for just a minute, so that it takes on some colour.

Then you can either pour the sauce over the fish in the pan, and serve it from the pan, or you could plate the fish and serve the sauce separately.

HTH!

@Fourfrosties sorry you're not well. Strepsils make a sugar-free lozenge I think.

The other thing you could do is to get some dispersible aspirin. Dissolve one of those and then gargle with it.

@NotDonna

I went straight from yoga so t-shirt and leggings. The class was v v friendly, think everyone introduced themselves. Someone loaned me a feather fan to flutter. Many fishnets tights on display

Fortunately, no one took it all too seriously.

Now have 'welcome to burlesque' stuck as an ear worm.

I wasn't able to get online since the past few days after signing up, and have so much to read through 😆
Leaving a comment here to bookmark my place and then will go back and read the thread tomorrow morning. I've been BCing today but didn't update the sheet, will weigh myself tomorrow morning and update it on the sheet as well

Oh finallyhere I’m loving it! Fishnets and fluttering feathery fans. What a great Monday! I’m quite envious.

There’s one near me! Soooo tempting but not sure I’m brave enough.

@FinallyHere I've got burlesque dance class envy!! Lots to love about living in the country, but things like that I do miss.

@StuntNun I'm going to make that soup tonight. Thank you!

I had managed to convince myself I was "kind of" low carbing over Christmas and New Year's (and my wedding in between) but OH GOLLY the crash that came at 3 or 4 yesterday afternoon! Full body keto flu aches! I'm feeling ok today and not itching for bread / cake / chocolate / Christmas pudding like I was yesterday, so maybe it's a short-lived initiation this time.

Very jealous of the burlesque class as well. I tried it once and loved it but I have two left feet and not sure I'm up to it. Also suspect there aren't any near me.

On to day 2!

Breakfast was fried mushrooms, courgettes with two (microwaved scrambled eggs). I'm pretty stuffed so think I need to start reducing portion sizes.

Lunch/dinner will be chicken thigh/burger with whatever veg I fancy.

I love microwaved sprouts (can't remember the term!) but I do mine for more like 10 mins. I like them close to incinerated!

@BIWI thanks, hadn't realised strepils did a sugar free version, will add that to the shopping list as well as the aspirin.

Have a good day 2 everyone! Loving all the meal inspiration and might have to try these shoogled sprouts everyone is making sound delicious. Today's menu is Greek yoghurt, salmon and avocado salad, and turkey curry for dinner with a serving of spinach for me/rice for DH.

Great to see so many getting stuck in!

I have an exercise question:
I'm marathon training (but only up to 10 miles for long runs) and would usually be hammering the carbs 30-60 mins before a hard session. I did a speed session last night (day 8 of low carb for me) and it was so hard... Any advice for run fuelling?

I was reading about this yesterday for different reasons, I looked up Muscle storage ability level after spotting it had changed on my body composition scales and it explained that its to do with glycogen storage which mainly affects athletes. It explained that whilst you can still work out or exercise on a keto/low carb diet, it takes a while for your body gets used to burning fat rather than glycogen from consuming carbs.

your body will need time to adjust to having protein as a fuel and not carbs,

For shorter or easier workouts, the glycogen produced through gluconeogenesis is generally enough to keep athletes feeling fast and strong, But for longer or — like endurance bike rides or marathon runs — it's not adequate.

If you do choose to follow a ketogenic diet while working out regularly, it's important to eat enough fat and protein to make up for your low carbohydrate intake, Otherwise, you'd take in too few calories and send your body into a starvation state, which could cause you to feel lethargic and weak.

be sure to consume — along with lots of leafy greens and proteins — ample amounts of healthy fats, including nuts and seeds, olive oil and avocdo. You aren't restoring glycogen, but you're providing fat calories to use for fuel.

@adviceatthislatestage I love ground cinnamon on my Greek yoghurt

ive only had cinnamon in things like apple pie before, does it sweeten the taste of the yoghurt, I may have to try that to liven up my yoghurt.

Im feeling a little sick today, hence waking 2 hous earlier than usual, think its connected to being constipated rather than the diet, but struggling to get back to sleep so came on here to see how everyone is doing,