Welcome to Bootcamp!
Although I see some familiar names already signed up, there are some that I don’t recognise - obviously you could be a name-changer, but in case you’re new to Bootcamp, here’s a bit about the plan and how it works. (And a refresher for those who have done it before!)
Bootcamp is a Low Carb way of eating
It’s important to recognise that it’s not a zero carb diet. You aren’t cutting out a whole macronutrient. You will still be eating carbs, except far fewer than you would have been before. Your carbs will come mainly from vegetables, salad and (some) fruits.
A ‘conventional’ UK diet is one that is high in carbohydrates, has a medium amount of protein and is low in fat. What we do when we’re low carbing is to turn that on its head. So it’s low in carbs, still has a medium amount of protein, but is high in fat.
How does Bootcamp work?
Bootcamp is designed to be easy to follow. We don’t count carbs (or calories), and we don’t set a daily limit for carbs. There are just ten rules that we apply.
However. Easy to follow doesn’t mean easy to do. The clue is in the word ‘Bootcamp’! The first two weeks (of eight altogether) are strict, and the most restrictive. They’re also the weeks where you’re most likely to see pretty significant weight loss. After these first two weeks, you can move on to Bootcamp Light.
Low carbing isn’t a very forgiving way of eating. It’s not like calorie counting, where you can compensate for one high calorie meal by having a very low one next time. You need to keep your carbs low at all meals, all day, for it to work optimally for you.
Bootcamp is, though, designed to be nutritionally positive. You will be eating plenty of fresh, unprocessed foods, along with lots of vegetables and salads.
As it’s a Bootcamp, you’ll find (many of you will know 
) that I’m pretty strict. If you’re not following the rules, I will pick you up on that. Because I know that if you are cheating, then it won’t work for you. Which ultimately means you’ll be disappointed when it comes to weighing-in.
The ten rules
Here is a summary of the rules - the full explanation of these is on the spreadsheet.
- (In the first two weeks) eat three proper meals a day
- Avoid processed foods
- Eat lots of fat
- Make sure you’re eating vegetables and salad with your meals
- Be careful about dairy (apart from butter, which is unlimited)
- You must drink a minimum of 2 litres of water per day
- (In the first two weeks) no alcohol
- (In the first two weeks) no fruit
- (In the first two weeks ) no nuts or seeds
- No sugar or artificial sweeteners
NB if you’re a vegetarian, you are allowed to include nuts and seeds, and some more processed foods like Quorn, tofu or soya-based products.
Foods we don’t eat
- Pasta/noodles/rice (of any colour or type)
- Breakfast cereals (which includes porridge)
- Bread, in any form
- Pastry
- Biscuits/cake/crackers
- Sugar, which also includes honey, syrup, agave syrup and fruit sugar, and sweets
- Flour
- Full sugar fizzy drinks and squash/cordial
- Fruit juice
- Potatoes, sweet potatoes, sweetcorn, beetroot
- Balsamic vinegar (all other vinegars are fine)
- Grains/pulses/legumes (which includes peas)
After the first two weeks of Bootcamp, you can add in:
- Some fruit - berries are the best (see the spreadsheet for a list of carb counts)
- Some nuts/seeds - moderation, and choosing them carefully as the carb counts can vary dramatically; again, check the spreadsheet for carb counts
- Some chocolate - dark, high cocoa-content chocolate only (minimum 70% cocoa)
- Some alcohol - dry wines, clear spirits and only occasionally!
Foods we do eat
In the main, things you generally can’t eat on any other diet! Low carb means high fat, so you can enjoy eating things like:
- Butter
- Cream
- Cheese
- Mayonnaise
- Full fat yoghurt
No low fat or light/lite anything
- All meat/fish/seafood (but keep processed options to a minimum; fattier cuts of meat or types of fish are encouraged)
- Eggs; no restriction on how many per day or week
- Fat for cooking and using in dressings - especially extra virgin olive oil, avocado oil, coconut oil, lard
Lots of vegetables and salad - this is non-negotiable, and will ensure that you are getting optimal nutrition, including good levels of fibre
Planning and preparation are key to success
We have a week before we get going, and it will be a really good idea to use this time to plan your meals and food for the week ahead. Not just the ones in the evening or at the weekends with your family, but all your lunches as well.
Clear your cupboard/fridge/freezer/drawers of any high carb foods and treats that you know are likely to tempt you.
In the first few days you may find yourself hungry between meals - something that really will go away after a week or so - so make sure you have things to hand that are low carb, that you can grab if you need to. This WOE (way of eating) isn’t about deprivation, so if you’re hungry, then eat.
Good low carb snack options include:
- Sliced cold meats/fish
- Cooked low carb sausages
- Hard-boiled eggs
- Olives
- Cheese
- Celery/cucumber slices, with pâté or cream cheese
- Gherkins
Once you’re in the swing of things you will find - I promise! - that you simply aren’t hungry between meals. In fact you may not even be hungry when it’s mealtime. This is quite normal. What low carbing is doing for you is keeping the key hormones (insulin, grehlin and leptin) balanced, so your blood sugar is even. This controls your appetite.
Try, as far as possible, to cook the same meal for everyone in the household. If you start to have to cook two different meals every day, you’ll soon get tired of that and will be tempted to give in. Don’t cook foods that you know are going to tempt you! Now is the time to row right back from pasta and/or rice-based meals.
To inspire you, check out the low carb recipe section:
https://www.mumsnet.com/talk/low-carb-recipes
Measuring our progress
Each week, I’ll post a link to our spreadsheet. The very lovely @FinallyHere curates and cares for this. Here, you’ll find a sheet where you can record your weight each week. You don’t have to do this if you prefer not to!
Although we record our weight/weight loss, there are other ways to measure progress, which are worth considering as well as the scales - as these can be both more accurate and more motivating.
First, take your measurements - hips, waist, bust, upper arm, upper leg. And check these each week. Or second/alternatively, find an item of clothing that’s currently just a bit too tight. Try this on each Monday. This will show you your real progress. It can be the case that the scales - for whatever reason - don’t move. But your measurements or clothing will show you that you have lost weight.
More information
Here is an earlier version of our spreadsheet - check out the information and resources on there.
https://docs.google.com/spreadsheets/d/1MgQyl3RkGeDygLf3MsXiPo7-Ei_ISUlJObPELZ44-Vg/edit?gid=1892381976#gid=1892381976
For more detail about low carbing/Bootcamp, check out the FAQ thread:
https://www.mumsnet.com/talk/low_carb_bootcamp/4049535-Low-Carb-Bootcamp-FAQs?reply=118903269
And finally …
THE DISCLAIMER
I, and any of the other MNetters who give advice here, are not medics and we are not qualified in nutrition or dietetics. Recommendations and support are based on our experiences and understanding of low carbing. Before starting, if you are on any kind of long-term medication (especially for hypertension, diabetes or high cholesterol), please check with your GP, as the results of low carbing can mean you may need to reduce your dosage. And if you’re pregnant or breast-feeding, we suggest you follow Bootcamp Light. If you have a history of disordered eating, please consider very carefully whether or not this WOE will be in your best interests.