Jan '23 Low Carb Bootcamp - the final weigh-in

[BIWI]

Morning all.

Here's the Spreadsheet of Fabulousness for its final outing

I hope that this has been a good Bootcamp for you all - it's been fairly quiet and peaceful this time around! Never sure if that's a good thing or not, but at least we haven't had any public flouncing!

I know that not everyone joined us in week one, and @AlmaHart has only just started (!) but don't worry - we'll keep this thread going for general chat and ongoing support.

There are also a couple of extra columns on the spreadsheet too.

Thank you for everyone who has posted and supported - and special thanks to @Finallyhere for womanning the spreadsheet

Is stock drink broth?

I'm not sure if the context @Glorianna

For me stock is the liquid left after boiling eg a chicken carcass. It's liquid when hot and cools to a jelly like consistency.

Broth is that stock made into a heart soup with added vegetable and even some of the meat added back in.

Either would do the trick to balance your electrolytes and importantly for me, either is delicious. I love that everything on this woe is so delicious. Gone are my days of eating anything that isn't truly delicious. Not the ersatz taste of pretend foods which don't satisfy and set up a craving for more.

Just real fresh food and not too much of it, just enough. Goldilock's portions

Thanks Finallyhere, makes sense.

Do you know what makes broth more nutritious than a saucy chicken curry made with bone chicken?

I'm no authority @Glorianna but I understand it's the collagen that seeps out of the bones. That's what my mother told me, or rather she called it the 'goodness' that seeps out of the bones.

I suspect though that the real difference is that bone stock or broth are pretty simple concepts and a chicken curry could be anything from a swan Vesta packet to something you lovingly grind spices for.

Lots of nutritional advice is made so much more complicated than it needs to be, because of the way the answer can so easily be misunderstood or even corrupted. If you are cooking from scratch at home, you are probably getting all the nutrients you need

Interesting, Finally, thank you! I can see the logic in that. Chicken broth always speeds up recovery from a cold for me, and I love it.

I need to get into the habit for having it outside of illness.

Not been following for a few weeks, life got too busy with PILs both moving into a care home and all the trials that come with it.

Now on an extended holiday in France and already feeling so much better - less stressed, less alcohol, more fresh air, and time to really listen to what my body needs to eat. I've been doing well with 16/8 intermittent fasting, having rooibos tea for breakfast, cafe noisette (expresso machiato) mid morning and lunch about 1.30pm.

Having done several bootcamps I'm finding it easy to make some good decisions: confit Duck leg not cassoulet, lots of seafood, moules with only 4 frites, goats cheese salad, omelettes with ham and salad. And not a single ice cream.

Thanks to @BIWI for all your incredicble advice and support over the years. You have made such a difference by making lchf easy to understand, and delicious. 🙏

Hi All. I'm about a week in and things are going well on the weight front (probably all water but hey - I'll take it). Quick question to experienced Low-Carbers: does energy ever return? I am finding myself incredibly weak when it comes to exercise. I gather it's 'normal' to lose about 20% of power initially - but does it come back or do I just need to scale back my expectations while I'm Low-Carbing? Feeling really feeble!!

Yes, it will definitely return! In fact, many low carbers report that they feel more energetic, once they have transitioned from carb to fat-burning.

@Donteventhinkofcallingmecis

There are lots of much more experienced low carbers around, but ... here we are. There are lots of resources mentioned on the threads over the years including one I've often seen recommended is by Volek and Phinney

I didn't enjoy the transition to low carb, when it felt as if all my brain could do was scream eat sugar. Once through that phase, I've found much more energy. Before I would often feel a sugar rush followed by a slump while now I have sustained energy. I can go long periods without needing food, that 'hangry' feeling is a thing of the past for me.

I think about how I will feel afterwards, to help me decide what and when to eat. I'm a big fan and am sure there will be a way for you to feel energised when eating low carb. I hope you find what that is. If in doubt, I'd encourage you to check back to the ten rules and make absolutely sure you are keeping to them all.

Especially in the early days, Low carb is unforgiving of any 'cheating'. It gets better once you are more used to a very different way of eating, even way of life. If it's not working for you, then reviewing g the guidance might help tease out what tweaks are required.

https://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=ascdff_0983490716/?tag=googshopuk-21&linkCode=df0&hvadid=310831412334&hvpos=&hvnetw=g&hvrand=14004212051455936964&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=1007104&hvtargid=pla-433872791747&psc=1&th=1&psc=1

Oops, cross posted with @BIWI

Sooty 'bout dat 😁

Ah, but yours was a much more insightful post @FinallyHere

Huge thanks @BIWI and @FinallyHere . I have so much to learn. Have been watching Youtube videos by some guy called Dr Eric Berg but could do with some proper reading to really understand the science.

Very true about hunger cravings disappearing - along with the post meal slumps. That is a huge positive. I'm encouraged to hear that my strength might come back too; feels really odd not to be able to do what I usually can in the gym/pilates (not hugely challenging in the first place).

I'd love to hear what you all do about fitting in with real life and meals cooked by others etc. It's my daughter's birthday on Monday and she wants to go to Pizza Express - plus obviously I'll be making the annual chocolate cake. I'll try to order sensibly at Pizza Express, but realistically it would be miserable of me not to have cake with her in jolly celebratory fashion. Presumably one just tucks in, enjoys it and then starts afresh the next day. Right???

@Donteventhinkofcallingmecis you'll get the energy back, don't worry. I trekked 10 miles today, fasted, and had no hunger or shortage of energy. I like the consistency I have now, no dips in energy.

For eating out/social occasions I try to stay on plan as I don't like how very carby or sugary things make me feel afterwards, though yes if I do go off plan I just shrug it off and start again as soon as possible afterwards. Whereas i could've eaten a whole cake before, now any more than a mouthful makes me horribly bloated for days so I do swerve cakes and sugary things and simply say " it doesn't agree with me, no thank you".

Sorry haven’t read the full thread , but can see these are recent posts
is there a new bootcamp coming up ?

Presumably one just tucks in, enjoys it and then starts afresh the next day. Right???

The 'how will I feel if I eat this, immediately and in the day 24hrs thereafter' time works pretty well in most circumstances.

How will you feel if you pick this event to indulge? Glad to have joined in? Or glad to have had one mouthful and crumbled the rest? Glad not to have been tempted. Think it through and decide what to do.

If you go for it, the thing is to draw a line immediately. Drink lots of water and climb back in the waggon immediately.

Avoid the f*ck it moment that drives you to eat everything in sight for hours, days or even, like me earlier, years ....

Consider the association you have between food and pleasure. It is entirely possible to celebrate and have fun, with a glass of water and no sweet stuff. To feel the urge to indulge, to have a plausible excuse ready and simply sit with the feeling, allow it to exist and still not indulge.

If you give in, the temptation will return, even stronger than before.

If you don't give in to it, it gets weaker.

You get to choose...

Read the thread, @Mercedesbenz2022 ...

@BIWI
my apologies , out and out laziness on my part

I can see why you feel it is time for a break whether short or permanent

, thank you for all your help and even when I fall off the wagon I have been lurking ready to restart .
if you use a new platform give us all the nod 😉

Avoid the fck it moment that drives you to eat everything in sight for hours, days or even, like me earlier, years ....*

For real!

omg the fck it moment is dangerous!

I'm bootcamping solo, 5 weeks in, great loss first three weeks - 10lb 😊. Since then, zilch. Only one minor deviation during that time. Portions ok. Drinking Loads of Water. This is usually when I get fed up and give up but I am determined not to. Any advice? Feel better for it, but do ultimately have another 18lb to go...

Apologies for radio silence but I can’t reply to threads on the app any more, so I have to log in to the website to post.

@colouringindoors it’s absolutely typical for there to be an apparent weight loss stall between weeks 3 and 5 where the fat loss is masked by temporary water retention. I’d take it as a sign that everything is going according to plan and KOKO (keep on keeping on.)

I made a dangerous discovery in Starbucks yesterday that they now sell tiny (but expensive) cakes that are only 10g carbs. They’re by no means low carb but might be okay once in a while when you’re on weight maintenance.

@colouringindoors I also lost 10lbs in the first week and very little since - though I must admit I wasn’t fully on plan this week. I have added quite a lot of exercise so although I haven’t lost much I can really see a change, I wish I had measured myself.

Thanks very much @StuntNun that's really good to know. I'll double check my portions and carbs but hang on in hope of a little more loss soon!

@Skiphopbump can you measure via a pair of jeans fitting/not?! My 14 jeans are niw snug rather than uncomfortably tight 😊

Measuring circumference is a great way to remain motivated, especially when the scales are not cooperating.

I'm still always afraid of being thrown off track by seeing the scales move in the wrong direction. I only weigh myself monthly and my weight loss appears to have settled down to 0.7kg / month, which I'm happy with given I expect to be eating like this for ever: it feels entirely sustainable.

Fitting into a smaller size jeans or the tape measure confirming there is less of me is always a welcome confirmation that the way of eating is working for me.

I feel so much better than when I don't follow it

@FinallyHere a million times yes to yr earlier post:

Avoid the f*ck it moment that drives you to eat everything in sight for hours, days or even, like me earlier, years ....

I had a slice as would have felt weird not to for daughter's birthday (especially as she had food issues a year ago so have to be really careful). But didn't throw me off course and now KOKO.

Thanks so much all. My new Renpho scales are keeping me motivated. Terrifying degree of accuracy.....

Hello all, I need to read the thread since the final weigh as I stopped posting for the KOKO weeks - stupidly! so huge apologies I’m not up to speed. At the last weigh in I was 145lbs and very very happy with that. Since then I’ve gone up to 156. So almost a stone. Not good. I’ve not been low carbing at all as eating lots of cake and chocolate. I’m fine without bread, pasta, rice & potatoes but the sweet stuff… aargh!
So is it ok if I post here as it really helps in so many ways!

Hello @NotDonna well done for coming back and getting back on the wagon! I bet when you restart you'll find the stone comes back off quite quickly, the main thing is that you've come back