Week 1 - Back-to-school Bootcamp!

[BIWI]

Morning all. I hereby declare this Bootcamp open

Here is the Spreadsheet of Fabulousness

... with many thanks to the lovely @FinallyHere for creating (and managing)

I know you're all keen to get going, so will post this now and then come back with some important housekeeping notes

Good evening from Melbourne. I wasn’t prepared for breakfast and ended up with some Greek yogurt followed by some celery and red pepper.

Lunch was two fried field mushrooms, poached eggs and salad.

Dinner was chicken with harissa mayonnaise and vegetables.

I need to do some planning.

Thanks @venusandmars 😊

@FinallyHere the spreadsheet now opens to a column labelled E, so I've assumed this is the week one column and have managed to add my weight. It seems to scroll across fine to week 2, so I guess all good now, thanks.

@nappiesandcontracts I see that BIWI has already posted, so you have the official answer. I too am a big fan of M&S food when away from home.

Most importantly for me is to have drunk all.the.water When I started bootcamp, I was on 3l of water a day. I aimed to have finished the first litre by breakfast time, and the second litre by lunch time and drink the third litre in the afternoon, and not much after about 6pm. Its more difficult when out and about, especially if you don't know when the loos breaks are going to be scheduled.

Being hydrated seems to make all the food choices much easier to keep to.

thank you for letting me know @LadyBird1973

I’m 2 weeks in and lost half a stone, which happened during the first week, and now my weight is just hovering around the same place. Is that normal? It’s a bit depressing when I’ve been so well behaved not to see the scales carry on dropping. I’m a vegetarian so have been probably eating more cheese than I should, as most of the veggie low carb recipes that catch my eye seem to involve cheese.

@VeryGoodVeryNice entirely normal. Week 3 is notorious for this, sometimes week 4 too. It is your body getting used to using fat as a fuel rather than easily accessable carbs. Do not get disheartened. All healthy weight loss approaches usually settle down to losing 1 or 2 lbs per week. Keep on keeping on, it does work. Make sure you are drinking enough water, and at this stage don't try restricting anything that you eat. Enjoy that cheese!

Today's meal plan:

B Salami and cheese
L Prawn and avocado salad
D Pork bolognese not sure what with - maybe cabbage and mashed celeriac

hello and gratters @VeryGoodVeryNice

I see @venusandmars has already answered your question, so you know that it is entirely normal and that the key especially in the early days is to eat sufficient fat to avoid being hungry and drink all.the.water

Thanks both, I have been drinking loads of water, though with the really hot weather last week I think I was just sweating it straight out!

Thanks @FinallyHere - not usually a big water drinker so this will be a challenge! But will persist as sounds as though v. important

@nappiesandcontracts if you click on the link I posted to the FAQs you'll see there's an explanation as to just why water is so important

@VeryGoodVeryNice if you lost half a stone in the first week, then you know it's working!

But if you're concerned, post what you've been eating and drinking over the last few days and let's see if we can identify anything

G'day @JauntyRedShoes!

Looking forward to getting stuck in after a summer of wine, bread, crisps and cake... the scales this morning were horrifying so definitely time for a reset.

Am in the office and forgot my salad so got a pack of chargrilled chicken breast chunks and some emmental slices to keep me going. I do have a tendency to snack too much on cheese when I am at home, a reminder that one thin slice is 91 calories might help to rein that in.

I know we don't need to count calories on this WOE but I do have a tendency to go overboard just because I can, rather than because I'm hungry. Am going to really try to be mindful and not snack at all. I'm so fat and my water requirement is so high there shouldn't be room for snacking 😂

@FinallyHere sorry to be a pain but the spreadsheet is still not quite right. Column E isn't the first week, but you can't see the correct columns if I open it on a phone

Although I've used the desktop so it's fine for me

Failed at first hurdle and left my lunch at home.

However, I've nipped to the coop and they sell a pack of 4 hard boiled eggs.

I've bought those, a bag of salad and a pack of chicken breast.

@MotherBuckets I'm with you on the wine and crisps... crisps especially are my absolute downfall 🫣

@PamPooveysCow Thank you for persisting. I've looked on my phone and can navigate around the columns OK now. It's certainly not easy on a phone but it is, I think, possible.

A note on which column is which might be helpful for anyone using a phone

Column A Mumsnet UserName
Column B Original Start Date (for people who have participated before and want to track their weight across more than one bootcamp, as well as those of us for whom this just the 'way of eating' that suits me better than any other
Column C Original Weight
Column D Starting Weight today, 11 Sept, Week 1 this bootcamp
Column E acts as a break between the reference info and the recording columns

If this is your first bootcamp, please add your current weight to both column C and Column D. At some point in the future, there will be a fix to mean you don't have to type in your weight twice in order for all the calculations to work

I can sign in today at 11st 8.5lb - so a whole 0.25lb down on where I got to by Christmas last year

Unfortunately, that is likely to be the low point in the nicest possible way for the next 3+ weeks as we're off on holiday tomorrow. While I'll do my best to follow the general principles, there will be much wine partaken (we are going to South African after all and we have a particular interest in, and friends in the wine industry) and for the first half of the holiday we are staying with relatives

When I get back, I'll get stuck into the strict 1st 2 weeks of Boot Camp.

Hopefully, the damage won't be too bad!

I've joined too, but away for a couple of weeks so will start in earnest when I'm home.

Reporting for duty!

I've got a month-long trip away in the middle of this Bootcamp, and to be honest I know I won't be able to follow all BC rules the whole time. But I intend to do the first two strict weeks, I'll avoid refined carbs while I'm away, and do two more strict weeks when I'm back. At least I can limit the damage!

I'm particularly keen to avoid inflammatory carbs and processed food this time round.

Thanks @BIWI and @FinallyHere .

I work out in the gym three times a week and drink protein shake afterwards. Is this a big no no? I suddenly realised as I drank it this morning.

The thing to remember @Gnomegnomegnome is that a low carb diet is one that is moderate in protein. There is a risk with eating too much protein that you will encourage gluconeogenesis - i.e. turning the protein into glucose.

See here, from healthline.com:

2. Eating too much protein

Protein is a very important macronutrient that most people consume adequate amounts of.

It can improve feelings of fullness and increase fat burning more than other macronutrients (1Trusted Source)

Generally, consuming more protein should lead to weight loss and improved body composition

However, low carb dieters who eat a lot of lean animal foods can end up eating too much protein.

When the body doesn’t have sufficient carbs, amino acids from proteins you eat will be turned into glucose via a process called gluconeogenesis (2Trusted Source).

This can become a problem on very low carb ketogenic diets and prevent your body from going into full ketosis.

According to some scientists, a well-formulated low carb diet should be high in fat and moderate in protein.

A good range to aim for is 0.7–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight.

SUMMARY
Excessive protein consumption on a low carb diet can prevent you from getting into ketosis.

Protein is good for muscle repair, but just be careful how much you're consuming - and ask yourself if you really need it after the gym?

Have a great holiday @prettybird . South Africa is a great place for food and wine.