Week 3 - Back-to-School Bootcamp - Introducing Bootcamp Light

[BIWI]

Morning campers!

Here's the link to the Spreadsheet of Fabulousness

... where I can see that already we have 7 Bootcampers who have lost half a stone or more! That's really amazing.

It's not a competition though so don't be downhearted if you haven't lost as much, or if your rate of loss is slower. We all start from different places and rates of loss vary from one to another.

If you've been reading my posts (you have, haven't you?!), you'll know that week 3 (and sometimes 4, even 5) can see a sharp slow down in the rate of loss. This is because by now, you've lost initial water weight and you've used up the glycogen - made from glucose, aka carbs - which is stored in your liver. And you're burning fat. The transition from carb-burning to fat-burning should now be well on the way and this is why it's now particularly important that we keep our focus on low carb foods, and resist the temptation to cheat.

It's easy to become complacent, but remember we're trying to create new habits here, and the general consensus seems to be that it takes 66 days to create a new habit. Today is day 15, so we have a way to go!

If you're struggling, post here. Ask for help. It's so much better when you know other people are going through the same thing.

@AllTheBlackCoffee -did you accidentally eat something too carbs? That can do it for me, I think I slip out of fat burning really easily.

@LiesDoNotBecomeUs I don't think I've had anything too carby, but it could be not eating enough as I'm definitely guilty of that. Frustratingly it rarely translates to a loss on the scales either. I will try upping my portion sizes and see if that helps.

@AllTheBlackCoffee list out for me what you've been eating/drinking over the last 3 days or so - let's see if we can identify anything

Amazing view prettybird

Re the coffee I complied with most of the guidance as I drank lots of water first thing, did a Zumba workout and walked to school and work before I had a coffee - but I drank it on an empty stomach. I think maybe I should have a spoon of peanut butter/similar after my workout. Fasting seems to suit me

My first attempt at low carb bread using the recipe posted here a few days ago www.thelondoner.me/2014/03/mums-low-carb-bread.html.
I used google to convert cups to grams but not sure I got it right.
4 eggs
250 g flax meal but it looked like loads - a whole cereal bowl full
125g almond flour
3 tblesp water
Salt
Baking powder
It formed a very stiff dough, unlike the wet batter in the recipe photos. I added a dollop of ffgy to loosen it a bit, then baked for half an hour at 200'. It looks pretty good and tastes great to a bread starved low carber! It's quite dense and fairly dry but lashing of butter should take care of that. Definitely will make again, using half quantity of flax meal though.

Impressed with the bread making. Looks tasty, unfortunately, I can't eat seeds and nuts as the arginine in them brings me out in cold sores. Am doing ok without though and will add in occasional lentils when this BC is over.

I have seen that about coffee BIWI. 😭😭😭 The only thing that gets me out of bed is the thought of coffee. Which probably means I exactly one of those people who should have it a little later! I do occasionally have it a little while after I wake up, but that is a rare exception. I can't see tea hitting the spot ...

Eating down the fridge atm so food is a bit random. I have an aubergine and some halloumi. I'll do something with that for supper.

Food and view look amazing @prettybird !

Is it the caffeine that means you should avoid coffee first thing?

Does anyone have any low carb okra recipes they recommend.
I saw some in the supermarket today and have never tried it before.

Feel a bit like I'm sloping back into the thread after going astray as I haven't posted in about a week! I'm been sticking to strict boot camp though and I'm 7lbs down on my start weight so far. Unfortunately all of that weight was in the first two weeks and this week it's refusing to shift.

Prettybird that view is spectacular, I hope you're thoroughly enjoying yourself. Well done to everyone that's finding joy in clothes again. I've got a pair of jeans still with the tags on from Xmas that are still refusing to do up so I'm hoping to join you all soon!

I have a tricky couple of days coming up, DH & DS have decided it's takeaway tomorrow and then Saturday I'm out for dinner. Takeaway should be ok to navigate I think but dinner will be Chinese and I'm nervous about sugary sauces. I want to have a couple of glasses of wine so would like to limit the damage from food. Any suggestions gratefully received.

Hello, first time posting, and like above am seeking a little menu advice please. Going for a fancy meal next week - not sure what half the things are, let alone whether they are carby?!

Evening, it's been a mixed day for me. I did well with greek yogurt for breakfast and a salad from subway at lunch but ruined it with a diet coke. I had a sprout gratin and pork for dinner. It is my husbands birthday today, and I celebrated with some salmon pate and a slice of blue brie while everyone else had a slice of Colin the caterpillar.

The scales have stayed the same all week and I don't feel any slimmer (but have a lot to lose). However this way of eating is much better for me, I can cope with a little bit of hunger now whereas before I used to get shaky or really angry if I was hungry.

Morning everyone

I seem to be going back to my previous habit of avoiding breakfast. Calling it intermittent fasting is a bit grand as I don't really have a fixed time after which I can eat, but yesterday I did an early work out so couldn't eat first (I get hugely queasy) and then didn't really feel the need to eat until lunch.

I've noticed on this diet that I can easily distract myself when feeling peckish. It's a bit like the old advice given when you're trying to stop smoking (incidentally, the start of my weight gain, many moons ago): the craving only lasts 30 seconds so just wait for it to pass.

Today is another pizza day for the kids, but I will limit myself to swiping toppings.

L: Tuna Mayo and fridge cold cuts, lettuce, tomatoes, peppers
D: duck breast w roast cauliflower and goose fat sautéed cabbage

@Amomentonthelips - that looks a really good low carb meal (as often fine dining is )

The squash is probably higher carb (from memory) and, depending on what they are, the winter vegetables.

If you have the consommé, avoid the cracker.

If there isn't a cheese alternative and it would be impolite not to have dessert I'd go with the coffee and vanilla parfait.

I've just popped my weight in for next week as I normally weigh on Friday and I'll be travelling on Monday. 2lb down and 7lb over all. Very happy with that. Will do my best not to undo all that good work next week! 😬

I really want to be a consistent healthier clothing size so I can buy clothes that I love and that I plan on wearing for years, rather than what fits or will do for now.

Shall be holding on to that thought and that I have loads more energy (and little yeuchh) eating this way while I'm away! There will be wine ... but will stick to LC food as far as possible.

@ChimneyPot I've never cooked okra but have enjoyed this dish (haven't checked recipe reviews) at indian restaurants. I think you have to be careful cooking it else it can become slimy so worth reading up on how to avoid that! Would love to hear what you do with it.

I dreamt I ate a sausage roll last night! I was feeling v bad about it so was glad to wake up 😂

Well @MyShinyThing, if you've been reading my posts (you have, haven't you?!), then you'll know that it's very common for things to slow down/stop in week 3, so don't worry about that.

That said, a takeaway and a meal out and wine ... You need to be careful!

What kind of takeaway are you having? Do you have a menu or a link to a menu - same with the Chinese restaurant - then we can help you choose.

Chinese can be difficult to navigate, not just because the sauces might be sugary - they are also often thickened, and the meat/fish is often battered. But there's generally one or two things you could look out for. (Obviously swerving the rice/noodles!)

@Amomentonthelips that menu looks amazing!

To be honest, most of those things look ok - the only thing (as @prettybird) says would be the cracker, but also the 'autumn vegetables', as without being specified you don't know what they will be. Some could be fine, some could be very carby! Here's a list of all the veg that's in season in September:

https://moralfibres.co.uk/fruit-vegetables-season-september/

But don't have pudding!

@MotherBuckets dreams like that are a clear sign that you're definitely in the low carb WOE!

For me, it's usually a Mars bar.

Some lovely-sounding recipes here, from Monya Kilian Palmer

https://mailchi.mp/1787ada2b739/end-may-2019-newsletter-13716380?e=3940869bc9

Any tips for not regressing while trying to get through covid? I know carbs won't make me feel better really but my energy is so low I am craving the instant pick me up feeling...

Don't do it!!!

Sorry you have covid - but try and focus on the longer perspective. If you give in now, you will only feel temporarily better (and there's no guarantee that you will, or that you'll get more energy, if you have covid!). But just imagine how down you'll feel when you step on the scales, to see the pounds have come back.

Seriously. The carbs really aren't worth it.

Can I ask a question please. Apologies if you have covered this elsewhere BIWI. I've read the threads you've posted but can't see an obvious answer.

What's the risk of eating carbs? Simply that the body will use those calories first and therefore the fat burning which would otherwise have occurred will not take place? Or is there a more profound metabolic change? i.e. that the body will shift back to it's carb burning state, or something similar?

What I'm trying to work out is, if I crack and eat one of the kids' fishfingers, am I simply delaying the low-carb weightloss I would otherwise have seen, or am I undermining the WOE in a more profound way?

Sorry if this is a bit of an odd question, but I'm trying to understand the opportunity/cost equation.

Thank you! This is exactly the kind of advice I needed. Am 5lbs down from the start of boot camp and that was already under the weight goal I set for myself at the start of the year (have been trying to LC by myself so far). I know I don't want to go backwards...

@RooRooCooChoo I think you're right about delaying the weight loss but for me, if I crack and overdo carbs, it opens the floodgates to cravings and the hangry/ hungry loss of control. Then I'm back where I started so it's a huge incentive not to give in. And eating leftovers is a bad habit!

@RooRooCooChoo

What's the risk of eating carbs? Simply that the body will use those calories first and therefore the fat burning which would otherwise have occurred will not take place? Or is there a more profound metabolic change? i.e. that the body will shift back to it's carb burning state, or something similar?

Basically you're increasing the amount of insulin your body will produce, to deal with the glucose that will be in your blood sugar.

One fish finger, though, is unlikely to do too much damage (one BirdsEye fish finger, baked = 5.5g carbs), but the issue will be how much that adds to what you've already eaten that day. And who ever eats just one fish finger?!

But if you're eating something more carby than that, yes you risk switching your body back to carb-burning rather than fat-burning. You're also risking the laying down of fat - some of the glucose that your body makes from the carbs can be used for your immediate energy requirements, some will re-fill your glycogen stores (in your liver and muscles), and the rest will be laid down as fat, for future energy needs.

It's the re-filling of your glycogen stores which you'll see happen if you have a particularly carb-heavy meal/day/few days - a sudden gain of as much as 7lbs.

The other issue though, is that 'carbs beget carbs' - you will find yourself suddenly craving more carbs. So suddenly one fish finger becomes 3 or 4 in a white bread sandwich!

Best to avoid the fish finger (and other carby temptations) for now.

And as a reminder, we're only in week 3, so you shouldn't be contemplating cheating!!!