Jan '23 Low Carb Bootcamp - the (in)famous week 3 ...

[BIWI]

Morning all

Normally I'd link to the spreadsheet, but I'm having an issue with it this morning, as I can't scroll down the list of names and keep getting an error message saying my window isn't big enough to display it. Both on Safari and Chrome, which is odd - so I'm putting a call out for @FinallyHere to see if she can resolve it!

Anyway ...

PLEASE READ THIS POST CAREFULLY!

Welcome to week 3. This is the week where you have a choice. If you wish, you can move on to Bootcamp Light, which means that you can now introduce fruit, nuts/seeds, chocolate and alcohol.

SOME.
IN MODERATION.
NOT AT EACH AND EVERY MEAL!

So with fruit, this is mainly berries - when the spreadsheet is sorted, check out the fruit counter on there, which will show you which fruits are best to introduce. Similarly nuts.

With chocolate, make this the highest cocoa content that you can - certainly 70% should be a minimum - and restrict yourself to a couple of square, not a whole bar.

And as to alcohol - it's dry wines and clear spirits, with low calorie mixers or, even better, soda/sparkling water.

Remember we're still on Bootcamp - so be very careful how much of any of these you introduce.

However, week 3 (and 4 and sometimes even 5) is infamous as this is the point where you may see your weight loss slow, stop or even reverse

It's very, very, very common for this to happen, so if it happens to you, don't panic! It's not a stall. It's all about your body settling into this WOE, and what you'll see once we get through the low carb doldrums is your weight loss will continue, albeit at a slower rate of around 1-3lbs a week. (How much you lose will depend on how much you have left to lose).

Bearing this in mind, you may want to stay on strict Bootcamp. There's nothing wrong with this at all - just make sure you are following Bootcamp rules, and that things haven't started to slip. In particular, make sure that you're sticking to rule 4 - i.e. that the majority of your carbs are coming from veg/salad. And don't forget the water!

Some Bootcampers like to do a hybrid, which means strict Bootcamp during the week, relaxing into Bootcamp Light at the weekend. The choice is entirely yours.

Apologies for all of my typos.

*on board

• want to

I've just had my first square of 90% Lindt chocolate (to eat with my coffee) since before this BootCamp started

Amazingly, the bar of chocolate had been open all this time

Well done everyone!

To those who aren't seeing the weight drop off - weight fluctuates hugely because of water and it seems our bodies like to hang onto water for any number of reasons but it's almost always temporary and it doesn't mean you aren't losing fat, looking good and doing positive things for your health :
Imbalances in electrolytes e.g sodium, potassium, magnesium can make your body hold onto more water.
Hormone changes across the cycle - ditto.
Exercise that makes you ache a bit - ditto (water is used to protect those sore muscles).
Ate something carbier than usual - ditto (the sugar you don't need is stored in your muscles but in a form that is combined with alot of water - you haven't done irreversible damage by that one slip, you're just holding onto more water, temporarily, triggered by it).
Ate psyllium husk - ditto (it absorbs water).
And many others.

If you think that the risk of not weighing daily is outweighed by that of seeing the scales increase or flatline then you might do better weighing less often. Weighing is good if it keeps you on track but if it's a source of frustration or despondency then remember it's optional!

@katesbushh basically a waffle but made with cheese. I’ve seen people do them just egg and grated cheese (usually mozzarella), but they are too eggy for me so I tweaked the recipe a bit from one I found called wonder bread chaffles.

I use M&S grated mozzarella (lowest carb one I’ve found), or grate my own from the galbani block mozzarella.

To make 10 chaffles I mix 145g of cheese (I tend to blitz even the grated stuff in my processor to make it finer), 3 egg whites, 2 whole eggs (I find using 5 whole eggs makes it taste a bit eggy, but I’m sure others might not mind that), 40g almond flour/ground almonds, 60g mayonnaise, big pinch of salt and 1/2 to 1 teaspoon of baking powder. Give it all a really good mix, then cook it in a mini waffle maker. It fluffs up as it cooks, so only put just enough to barely cover the grid. They freeze really well too. 4-5 minutes to cook each one.

I originally bought a cheap mini waffle maker, but the mix started sticking pretty quickly. I got a dash one from urban outfitters (which is the make I’d seen in American low carb pages) and it’s been going well for over a year. UO has them a lot cheaper than Amazon. I give it a quick brush with oil before I add the mix. It’s a bit of a faff cooking them one at a time, but I don’t have much cupboard space for a bigger waffle maker. They make good tiny mini pizza bases too.

HI all, weigh in day tomorrow for me but well done on you all, as you are KOKO even if you haven't had the result you desired this week!

I haven't been well for a few days and know my fluid intake hasn't been great as on top of this my pipes are frozen downstairs and I simultaneously have a leak!

Had a long planned Sunday lunch out yesterday and was strict other than the meat having been cooked in a sauce/gravy. I added no extra and despite my requests they still managed to put a GIANT Yorkie and red cabbage on my plate 😦I didn't touch either of them though! I would have preferred more veg instead though!

I don't have much of an appetite but have only skipped one meal over the weekend, purely as I ate a large-ish breakfast quite late. I have to say I am not really enjoying the richness of a lot of the food I have been having so I need to look at alternative ways to incorporate the fat.

I have the fat on meat as much as I can when I have it, cook mushrooms in butter, cream in the odd coffee, cream and FFYog in sauces and for breakfast, FFMayo and oil when cooking, but I naturally like tomato/herby sauces, and plain veg or salad with a drizzle of oil.

Still sticking to strict Bootcamp until I go on holiday on 4/2, other than having found some raspberries in the freezer so may have the odd tablespoonful on yoghurt as I ADORE the sharpness of them.

@stayathomegardener - I've send you a PM

Amazing work ladies, some great losses, and lots of very admirable perseverance 🙌
@ziggzagg re. your fall on the previous thread - you poor thing! Hope your head's not too sore.
@Veryfishy don't worry, we all have these weeks. KOKO as they say.
@Rayna37 sending you warm thought! Having no boiler in this weather is no fun.
@LittleMy77 also suffered from the dreaded constipation this week. All I can say is drink all the water and eat all the greens. I'm enjoying herbal teas more in this weather too.
@katesbushh sorry to hear about the chest pain, hope you get an answer from the doctor.
@AlhambraQueen my friend has this coat and it is beautiful (although mega bucks) www.thenorthface.com/en-us/womens/womens-jackets-and-vests/womens-parkas-c327273/womens-novelty-arctic-parka-pNF0A7WXW?color=784
@Skiphopbump Wow! That is an impressive loss overall! Very inspiring.
@BIWI that picture is very helpful (although also revolting) to help visualise the loss.

1.4lb loss this week. I'm pretty happy as I wasn't feeling like I had lost much. Struggled to drink enough water this week. It's hard in cold weather isn't it? I'm drinking much more herbal tea to try and keep the fluids up. However, I'm happy with my effort on the eating front as we had a day skiing on Saturday and I resisted all the carby mountain food and had steak and salad plus some (totally unauthorised) macademia nuts when I felt In was flagging in the afternoon.
It's my birthday on Wednesday and I'm thinking I'll try making this: https://www.delish.com/uk/cooking/recipes/a29099138/keto-cheesecake-recipe/
I know sweeteners are frowned upon in bootcamp but it's just this once, promise (dodges BIWI's big stick)
Have a good week everyone 😊

Oof I fell off the wagon. But need to go back to week 1

I did it, celeriac fries in the air drier with chilli salt and garlic and cheese on. They were delicious thank you for making me try them.

done, with apologies for the delay

I've used kgs, if you would rather be translated to lbs just let me know.

STS but just KOKO, and continue to enjoy the WOE

A few NSVs - I didn't lick the creamy buttery mashed potato spoon yesterday, biggest test so far! I've not been hungry or even better hangry which is a miracle comparing to previous diets. I'm sleeping much better and really enjoying the food. Plus one of my chins has disappeared and can now tie laces on my trainers without the fear of not being able to breathe unless I undo my zip.

Afternoon all, well done to those that have lost and KOKO for those that haven't!

Thanks @BIWI and @FinallyHere for the new thread and spreadsheet!

Thank you everyone for your well wishes, it's so appreciated!

I haven't weighed today as needed to go to A&E due to severe pain. Nothing broken, just advised to KO with the painkillers and keep moving which I will. DH bought me a heat/massage thing for the chair which is helping!

Haven't eaten today, partly because I'm in too much pain to cook and partly because I don't feel hungry !

Will weigh tomorrow and put on spreadsheet!

WATER, WATER, WATER 💦

@Nugg how about avocado salsa - the healthy fat of avocado but cut through with the sharpness/freshness of tomato, lime, fresh corriander? A tomato / herb sauce with a swirl of sour cream (so you still get the freshness of the suace with the contrast of the sharp cream), or fried chopped chorizo or lardons or crispy bacon added to veg. Oily fish is good too, I currently have some spanish tapas in my fridge: tomato and mozerella, olives, and some marinated anchovies I like John West tuna infusions On a salad they can stand some mayo mixed with them without feeling to oily. Or cooked salmon fillet mixed with cream cheese and mayo, a squeeze of lemon and a few drops of tabasco and Worcestershire sauce.

I find that adding spice, herbs, citrus all help to make the mouth feel less fatty.

Thank you so much - I will have to pass on the avocado recipe as I think that is the one thing I don't like! Have tried and tried and only like avocado as guacamole! But great reminder to add lemon to lots of creamy things as it certainly does lessen the richness. I will buy sour cream as well as I did in week one and found things much more palatable. Will look at those infusions for a change on a salad too! Great ideas thank you - I do get stuck in a rut and therein danger lies!

Full disclosure I had a gastric bypass 13 years ago, and it was life changing and how I find Low Carb not too bad I guess, as my diet should be protein based before anything with minimal carbs. And I lost my sweet tooth as well, which was a bonus. However bad habits crept in - along with wine! It does mean I dont tolerate fatty foods as well as others, but I can cope with the fallout - literally 😳 just the nausea and dumping syndrome can be unbearable. NOT as bad as when I overate carbs tho!

I lost 2 pounds this week which is great for me. Thank you for these threads they are really helping me to KOKO x

Coming back to the thread swinging with a nice 5,6 lb loss BUT mostly due to having been sick as a dog and not managed to eat anything (even now I'm 99% there I have no appetite). Did however spend weekend preparing low carb lunch galettes + soups for the freezer, so I'm throwing myself back into things.

I'm going to start afresh with this thread. Lost track of the last one, kept bookmarking with a plan to catch up but I kept getting further behind.

So not much off for me on the monday weigh in, 0.4lb off but I had been 2lb lower earlier in the week. A combination of factors, period is due this week and I always bloat but I went to a Michelin starred restaurant yesterday and had no intention of not eating every last bit . I have no regrets .

So I'm hoping it's just water weight and I'll be back on track in a few days.

Very interesting to see what 1lb of fat looks like.

I've just had the most delicious curry, feeling very satisfied right now.
Chicken thighs with spices, tomatoes, coconut milk (low carb one) garlic and ginger. Served with cauliflower rice fried in butter. So tasty and I have enough left for tomorrow!

I cooked a crust less quiche to take to my work training day tomorrow, it's got roast peppers and bacon in it and 3 different types of cheese! Very much looking forward to that.

I haven't eaten much veg today. I felt like I needed oily fatty food and I ate so much veg yesterday I just couldnt face it.

Brunch: smoked pepperd mackerel and a big dollop of ff cottage cheese.
Dinner: chicken curry with cauliflower rice.

I've just made my low carb lasagne (recipe in the recipe thread) for dinner tonight. My dad is coming over as he wasn't able to come for dinner last night (our turn) as dh and ds had been over in Edinburgh watching the Edinburgh-Saracens game (Sarries is the "other" rugby team that ds supports after Glasgow Warriors ) and they were going to get back too late. In a welcome development, ds bought his dad the tickets

I've also tried making a low carb lemon posset. Should've followed my instincts to put in the whole tub as it's made a paltry amount but I've put a few raspberries in the ramekins and will add some more when I serve up. I'll also serve them with some out of date cantucci. There's a recipe for low carb cantucci that went with the lemon posset recipe but I can't be bothered, so I'll just not have any

@ZiggZagg look after yourself. Hope you feel better soon.
Have not weighed as I am on a long weekend skiing. Have pretty much stuck to this WOE while away. Hoping to see progress on scales when home again on Wednesday. Making Shakshuka in the ski apartment tonight. Will serve with buttery cabbage. My two companions are happy to go along although continue to push the low fat argument.
Feeling my muscles after just 3days skiing. Going again in March for a week. Hoping to be lighter by then reducing pressure on knees etc and pressure on ski pants waist band. simple but delicious mushroom omelette and salad in mountain restaurant at lunchtime. Basket of bread untouched. 😇

Mmmm those chaffles look lush. Well done to everyone for making it to week 3. Some amazing results already, and to anyone who's feeling disheartened by their perceived lack of progress..keep going! You don't fail by falling off the wagon-you fail by not jumping back on!
Plan for me going forward, is to attempt some form of intermittent fasting. May aswell take advantage of the reduced appetite. I'm not going to be too militant about fasting for 16 hours every day; I'll just hold off breakfast for as long as I comfortably can and try and go a bit longer each week. My main focus will still be on keeping carbs low and eating enough fat.
Also hoping to get back into weights this week. I started last March, was looking loads better by August and then got lazy again🤦‍♀️I've got a load of plates, a barbell,dumbells,exercise bike, resistance bands etc so I've got literally ZERO excuse.

Oooh it’s coming off now…..3lb which seems incredible. So glad I joined and found you all.
My plan going forward is to stick to strict BC and occasionally have some frozen berries in my FFNY and a G and T on the weekend. I think London Dry rather than (the delicious) fruit ones have less sugar so I’ll just drink Gordon’s . Can live without chocolate. I can’t live without cheese and I’ve been having a small slice of cheddar cut into little cubes daily so I really eat it slowly, I’m a terribly fast eater and am trying to slow down as I reckon I eat less that way.

My feet have been frozen all day which is miserable…..chunky boots back on tomorrow

I’ve gone with my creamy Cajun chicken again for dinner - it’s one of those ones where I always have everything in and can just throw it together. Delicious.

@BIWI (or other experts) I have a Q and I can’t really find an answer but I may be totally overthinking - now that the appetites are waning, when it comes to eating which is the most important the veg or the fat? Or should I try to balance equally?

on Sunday I wasn’t hungry at all from breakfast to dinner. Literally had a Pepperami and a babybel, but wondered if I should have had a handful of cucumber or something else in there too even though I didn’t need it?

I do my chaffles with cheddar :)

how do people like to dress them? I like brie and arugula (I know, cheese on cheese...)